The king of aerobic exercise! Running has 1 1 amazing benefits to health 1. This is good for heart function. A study published by JACC shows that people who run regularly for a long time are half as likely to die of cardiovascular disease as those who have never run. A recent study published by BMJ found that any form of running less than 50 minutes a week (that is, 5- 10 minutes a day) can greatly reduce the risk of cardiovascular death by 30%.
2. The runner's happiness is real! When you run, your brain secretes two chemicals that make you feel very happy: endorphins and endogenous cannabinoids. Everyone should know that the former is a "happy chemical element", which relieves pain and pressure and brings pleasure; And you are not mistaken about the latter! Chemically, there is no difference between endogenous cannabinoids and marijuana, and it is similar to smoking marijuana. It can not only reduce anxiety and pain sensitivity, but also bring a sense of * * * to runners.
Many people use running to lose weight. Taking a 60 kg person jogging on the flat for 30 minutes can consume 246 calories (this value varies according to everyone's physical condition and basal metabolic rate, terrain slope and wind direction in the environment). Although running is not the exercise that consumes the most calories, compared with other low-intensity exercises, running can enhance the "afterburner effect" and make the body continue to consume oxygen and calories to burn fat after stopping exercise; Moreover, with the lowest investment threshold and high convenience, it has become the first choice for many people to lose weight.
To learn more about the benefits of running to lose weight, please see four reasons why running is the best choice to lose weight.
Compared with other low-intensity sports, running can enhance the "afterburner effect". 4. It's good for bones and joints, not to mention that running hurts your knees! A study of more than 654.38 million runners and walkers found that running does not increase the risk of osteoarthritis, even for people who often run marathons. In addition, research shows that runners are half as likely to suffer from knee arthritis as walkers. The research results are surprising. In fact, every time a runner touches the ground in the right posture, he will put pressure on the bones and cartilage to make them rebound more forcefully. On the contrary, walking, aerobic flywheel, swimming and other sports do not have the bone benefits brought by running.
5. Training the largest muscle group in the human body The leg muscle group is the largest muscle tissue group in the human body. It can not only help walking, but also help blood circulation, protect knees and lose weight. To this end, thigh muscles can be said to be your second heart. However, running can train the medial and lateral thighs, gluteus maximus, quadriceps femoris and posterior thigh muscles (posterior thigh muscles, gastrocnemius muscles and soleus muscles).
For more benefits of leg muscle strength, please see that thigh muscle is your second heart.
Running uses a lot of hip and leg muscles. 6. Good for core muscles. Running not only helps leg muscles, but also shapes core muscles if the posture and output points are correct. Whether you want to challenge six-pack abdominal muscles, rectus abdominis and deeper core muscles, including oblique abdominal muscles, erector spinae and transverse abdominal muscles, running can help and make these deep muscles stabilize the spine.
7. Focus. Many runners will find that when running alone, they can concentrate on thinking and solving problems. The main reason is that taking a break from a busy and tense working environment can help restore their spirit and insight. More and more studies have confirmed that meditation can increase the number of "gray matter" in the brain responsible for deep processing of information, improve attention and fight depression and anxiety.
8. Memory enhancement research shows that routine aerobic exercise such as running can increase the number of "gray matter" and the volume of "hippocampus" in the brain responsible for memory and spatial positioning, and further exercise the brain area that controls language. In other words, if you run regularly, you may be able to find what you want to say faster and reduce the phenomenon of "forgetting when you say it".
For details of the research on aerobic exercise and aging, please refer to the research findings: aerobic exercise improves word memory ability and avoids "tongue tip phenomenon".
9. Run freely and help the air. You can think while running, and you can be empty. Experts point out that the learning curve of running will not be as much as other physical activities, such as dance group classes, weight training, cross-fitness or yoga. On the other hand, running is not as dependent on the environment as swimming. This is a natural exercise, so you can start running without much thinking before running. This is a "walking" sport.
10. Promote social participation in road running and cross-country running. Running laps can be said to be a strong community. Now there are different running groups in different regions, not only can you find like-minded running friends, but also a good atmosphere can make you feel warm and get physical and mental support, which is immeasurable for running friends.
Running groups can find like-minded runners and get physical and mental support. Can prolong the service life in a short time. According to the research mentioned in the first benefit, you don't have to run a whole horse or a half horse to live a few more years. In fact, as long as you run less than 50 minutes a week (that is, 5- 10 minutes a day, which is equivalent to running 5 kilometers a week), you can reduce the overall risk of death by 27%; It also reduced the death risk of cardiovascular diseases by 30% and various cancers by 23%. As we all know, according to statistics, the top two killers in China are cardiovascular disease and cancer.