Reading time: 2021August 12
Bibliography: Running the Bible
I see:
1. The benefits of running
? Lung: improve the level of oxygen utilization
? Cardiovascular: enhancing vascular elasticity
? Bones: Enhance bone density and firmness.
? Immune system: enhance immunity and reduce colds.
? Digestive system: reduce constipation and intestinal bleeding symptoms.
? Hormones: reduce stress hormone secretion
? Dopamine: Produces dopamine, and "transmits information of excitement and happiness".
? Endorphins: producing endorphins "makes people happy"
? Serotonin: improving blood circulation and "clearing your head"
2. Preparation before running
? Running equipment: running shoes, functional sportswear.
? Control method of training:
One is to train aerobic exercise according to respiratory sensory control. Breathe every 4-3 steps. Breathe every two steps and enter anaerobic exercise.
Second, according to the heart rate control, the heart rate of normal people is 60-80, and that of athletes is 40-50. The maximum heart rate is 220 minus age, and the exercise heart rate does not exceed 85%-90% of the maximum heart rate.
The third is warm-up exercise.
3. Running suggestions for children, women and the elderly:
Child: Don't specialize in long-distance running too early.
Women: safety issues in fun running.
Old man: Try to warm up and avoid bone injury.
Step 4 embrace long-distance running
5. Entry-level runner: jogging
Jogging: It's best to keep your upper body upright, with your forearm at 90 degrees and your fingers slightly bent, not exceeding the midline. Runner: You can run effortlessly three times a week for half an hour at a time.
Body mass index, the weight in kilograms divided by the square of the height in meters, such as 64÷ 1.67? =22.95, below 18, very thin, above 26, slightly fat, starting from fast walking, obese above 30, starting from walking.
Suggestion: three times a week, each time for more than an hour, 70%-80% of the maximum pulse.
Six weeks: walk for half an hour every day.
Six weeks: walk for an hour every day.
Ten weeks: jog three times a week for more than half an hour each time.
I think: exercise has always been very casual, and there is little strict warm-up and relaxation. The duration and intensity of exercise also depends on the mood, and there is no particular stress. I have been paying attention to scientific skipping and running recently. It turns out that there are so many details to pay attention to if you want to protect your body from harm and achieve the purpose of healthy exercise and fat reduction.
Skipping rope should tighten the core, slightly bend the knees, slightly tilt the upper body, breathe through the nose and control the skipping rhythm. When running, the core is tightened, the center of gravity is forward, the upper body is upright, the arms are at right angles, and the fingers naturally bend inward. When running, don't exceed the center line with your hands, breathe through your mouth and inhale in two steps.
Another important thing is to control the heart rate, neither too high nor too low, the highest is 150- 169, and the resting heart rate drops to 130 to continue the exercise.
You'd better hit the sun when choosing a day. Starting today, while training, learn to summarize.
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