Do you want to know the benefits of jogging every day? Many friends will go jogging to exercise. In fact, jogging has many benefits. Jogging is a very healthy aerobic exercise. I sorted out the benefits of jogging every day. Come and have a look.
What are the benefits of jogging every day? 1 1 cancer prevention
Professor Akon, a famous sports medicine teacher, once suggested that people of the same age insist on jogging every day, which is 90% lower than those who don't run. In fact, not only jogging every day can prevent cancer, but exercise every day is also possible.
2. Enhance muscle strength
In the process of regular and uninterrupted jogging, all muscles are exercised, which can enhance muscle strength and endurance.
Step 3 prevent heart disease
Jogging can be good for the heart, especially for the elderly, jogging can inhibit the occurrence of heart disease. Because in the process of jogging, whole-body exercise can effectively reduce blood lipids and greatly reduce the possibility of heart disease.
Step 4 prevent myopia
During jogging, you need to look in all directions. The longer you jog, the longer your eyes will relax. For people who use their eyes every day, this is a good way to prevent myopia.
Running is a very healthy aerobic exercise, which is simple and easy to do. You can run as long as you have time, and jogging is the most commonly used way. What are the benefits of jogging?
5. Improve lung function
In the process of jogging, it is necessary to constantly increase the number of breaths to meet the needs of the body. Jogging every day can continuously improve the ability of oxygen absorption. Therefore, jogging every day can not only improve lung function, but also improve oxygen supply to various organs.
6. Enhance immunity
If you can jog for half an hour every day, you can effectively improve the immune ability of body cells and play a great role in enhancing the body's ability to resist diseases.
7. Improve work efficiency
Jogging plays a great role in improving work efficiency. People who keep jogging every day are full of energy, energy and endurance, and their natural work efficiency can be greatly improved.
Step 8 cheer up
Jogging can make people feel happy. Because in the process of jogging, in addition to enhancing the elasticity of body muscles, jogging will also release a substance called "endorphin", which can make people cheer up and feel happy.
Running is a very healthy aerobic exercise, which is simple and easy to do. You can run as long as you have time, and jogging is the most commonly used way. What are the benefits of jogging?
9, detoxification and beauty
Regular jogging can accelerate the metabolism in the body, delay the aging of body functions, and excrete excess toxins and other substances in the body through sweat and urine, thus playing the role of detoxification and beauty.
10, release the pressure
The pace of modern life is fast, and the pressure of life and work is relatively high. Proper jogging helps to eliminate tension, reduce psychological burden and release stress.
1 1 to improve sleep quality.
Jogging can effectively promote blood supply and oxygen supply to the brain. People who can't sleep or have poor sleep quality may wish to try running before going to bed, but it is best to finish running one hour before going to bed, otherwise it will affect the quality of sleep.
12, strong bones
Jogging is a good exercise for the flexibility of joints and ligaments. People who run regularly have strong bones and can avoid degenerative osteoporosis in the elderly.
Running is a very healthy aerobic exercise, which is simple and easy to do. You can run as long as you have time, and jogging is the most commonly used way. What are the benefits of jogging?
13, lose weight
Running is aerobic exercise. For people who lose weight, aerobic exercise can help them effectively burn body fat and consume body calories. Jogging for an hour can help burn about 400 calories, and jogging can bring good weight loss effect.
14, enhance self-confidence
Jogging, like other solo sports, can enhance your self-confidence. Running makes you try again and again, making you stronger and more confident. He lets you really cross a mountain and an obstacle. When you realize that your body is stronger and more useful, you will feel powerful and free. Self-confidence is a valuable asset for runners who successfully lose weight through running and get their ideal figure.
15, jogging precautions
1. Generally, it is best to jog for 2-3 hours after meals. The food has been preliminarily digested, which not only provides energy for running, but also does not hurt the stomach when running.
2. Warm-up exercises before jogging, such as stretching, leg lifting and leg press before jogging, can warm up the body. Complete preheating takes about 5- 10 minutes.
3. Generally, running three or more times a week can gradually improve the cardiopulmonary function and play a fitness role. However, the more times the better. It is best to control it within 5 times a week, because exceeding this range may unconsciously accumulate fatigue of bones and joints, which is harmful to the body. So it is best to run 3-5 times a week.
4, with the correct running posture, you can achieve the effect of running. When running, keep your upper body upright, relax your lower body, look ahead, and don't bow your head. Relax your hands naturally, just make a fist with your palm naturally, and don't hold it too tightly. Every step depends on the strength of leaning forward to lift the leg, not kicking the ground.
What are the benefits of jogging every day? How long does it take to jog every day to reduce your chest?
1. How long do you jog every day to reduce your chest?
Jogging for 30 minutes every day will make your chest smaller. Running will thin your chest. More than 90% of breasts are fat, and exercise to reduce fat means that the whole body will reduce fat, so breast fat is no exception.
Girls who love running should also do proper chest muscle strength exercises to make their breasts firm. In addition, it is very necessary to exercise the bra in order to keep the chest stable, avoid the connective tissue shaking up and down frequently, causing excessive burden and avoiding sagging. Especially for girls with big breasts, choose a better sports bra.
2. Does running hurt your knee?
Those who say that running hurts their knees may really hurt their knees. Because it is extremely incorrect to say that running hurts your knee. First of all, this problem should be considered in many aspects. First of all, you can't weigh too much. If you keep running at 80 or 90 kilograms, your knee injury will be high. The second is whether you overtraining. If you run more than 10 km every day, there is a great risk of knee injury. The third is to consider the strength of muscles. If your thigh muscles are not strong, you may hurt your knees. The fourth is to consider your shoes. If shoes don't absorb shock, the possibility of knee injury will increase.
3. How about running every day?
Many runners think that they are running every day and that they are very powerful. You are physically strong and won't catch a cold or have a fever easily. In fact, this concept is wrong. According to modern scientific research, we do not encourage running every day. How to run and rest for two days a week is the best way to give us a good recovery time, because after running, our body is damaged and our immunity is reduced. Only adequate rest can help us recover and further strengthen our physique.
The best time to lose weight by running
If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night. At this time, not eating and not exercising will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver.
Do some exercise at 9- 10 in the morning. This period of time is the most active stage of human performance, and the metabolic rate is the highest in a day. At this time, exercise increases the basal metabolic rate of the day and consumes body fat quickly. This stage is suitable for doing some aerobic exercise, which is very beneficial to stretching the muscles of the body. This time is "the best time to lose weight by running".
Why do you still get fat after running every day?
1, just started running
If you just start running for a week or two, naturally there is no weight loss effect. In addition, at the beginning of running, while the body consumes fat, it will also increase the bone density and muscle ratio, leading to weight gain rather than loss.
2, each running time is too short.
A single run every day is too short, only ten minutes or even a few minutes, while aerobic exercise takes more than 20 minutes to start burning fat. If you can't reach this time, even running every day will not burn fat. In addition, paying too much attention to the number of kilometers, only paying attention to distance, and not paying attention to speed and duration will also affect the effect.
3. Unreasonable diet
Although running every day, but the diet is unreasonable, overeating, eating high-calorie and high-fat food, resulting in intake greater than consumption, will also gain weight.
4. Rebound after losing weight
You still get fat after running every day. I may have lost weight successfully, but I didn't pay attention to sleep and diet, which reduced the running intensity and led to a rebound, returning to my original weight or even fatter.