First, jogging can lose weight and shape. If you jog for more than 40 minutes every day, it is very effective to consume excess fat in our body. Jogging for 40 minutes consumes 520 calories. If you can keep jogging for a year, you will change from an overweight figure to a tight and normal figure.
Second, jogging can enhance heart and lung function. Jogging makes people's heart beat faster and stronger, cardiac output per minute increases, and myocardial microcirculation expands in an all-round way; During exercise, the carbon dioxide produced by muscle activity stimulates the human respiratory center, which accelerates the respiratory frequency and increases the vital capacity. At the same time, exercise respiratory muscles (diaphragm, extracostal muscles, intercostal muscles) and respiratory auxiliary muscles, especially the diaphragm's up-and-down movement increases. If you can persist in jogging for one year, your cardiopulmonary function will be greatly improved. If you have diseases such as hypertension, it will be helpful for the treatment of hypertension because of the enhanced cardiac function, enhanced pumping ability and vasodilation.
Thirdly, jogging can improve mental state. After jogging for more than 40 minutes, the human body will gradually secrete substances such as dopamine and phenolphthalein, which will gradually make people excited. If you run in the morning, your mental state will be improved all day and your work efficiency will be improved.
The role of jogging in physical exercise is worthy of recognition, absolutely useful, no doubt. Any exercise is good for your health.
Jogging is a very good aerobic exercise, which has a wide range of adaptability and is acceptable to most people.
Jogging exercise, the benefits to the body are also particularly many, the main benefits are;
1, which can enhance the heart and lung function of runners and make them more powerful.
2, can promote blood circulation, prevent and treat the occurrence of three highs and cardiovascular and cerebrovascular diseases.
3, can enhance the autoimmune function, effectively resist and reduce the occurrence of some common diseases and frequently-occurring diseases, and make people's physique stronger.
4, can promote the function of the digestive system, increase appetite, accelerate metabolism, and delay aging.
5. It can enhance the bone density of runners, effectively prevent osteoporosis and make people's bones stronger.
6, can reduce fat and lose weight, making people's body posture more symmetrical and perfect. It also has obvious prevention and improvement effects on fatty liver.
Jogging is a moderate-intensity exercise. Seemingly simple, people who can really persist in jogging for a long time need to have the following two points;
First of all, we must have a certain sense of self-discipline, determination and perseverance to overcome laziness and difficulties, and mental preparation and confidence to persist in jogging for a long time.
Secondly, jogging also needs a certain physical quality and a certain sports foundation. Old people, people with poor physical fitness and people without jogging experience can also jog through step-by-step exercise.
Jogging is really a good exercise. Control the jogging distance and pace according to your actual situation. The effect of any exercise is a cumulative process, which can show the effect of exercise. Jogging is the same. I believe jogging will play an unexpected role in enjoying a happy life and good health in the future, and it will have a particularly ideal effect.
Don't be skeptical about the effect of jogging on your body, just rest assured that you can jog.
Jogging is absolutely useful for exercise. Because jogging is a soothing exercise mode, it takes good care of the fitness of various muscles of the human body, allows runners to better master the rhythm of exercise, reduces the pressure on the heart, liver and lungs, and makes athletes more comfortable and safe, especially suitable for middle-aged and elderly friends.
Jogging for a long time is good for all aspects of your body, and there will be many unexpected benefits:
1 Lose weight, shape and manage your body.
2. Enhance physical fitness and immunity,
3 increase cardiopulmonary function and improve body metabolism.
Eliminate tension, relieve stress and relax.
Let yourself become sunny, cheerful and confident, and face life with a smile.
You can let yourself feel a person's world, be quiet and undisturbed, and let yourself think about many things.
You can cultivate your own will, persist and never give up, which is helpful to develop good living habits.
Running √ What are you hesitating about when your body has such a large amount of exercise?
You want to be healthy? You'll run! Do you want to be smart? You'll run away! Do you want to be beautiful? You'll run!
Friends, let's move!
First, it must be useful. If you are a fitness enthusiast, jogging will greatly improve your cardiopulmonary function. But also contribute to muscle coordination.
First of all, running is a real sport without equipment. It doesn't need any equipment, and it doesn't require too much space. It is also a sport that most people can start at any time if they want.
Running is also suitable for people of all ages. Old people run, teenagers run, office workers run, bosses run, and other sports are more or less restricted.
Running is really good, but many people are not necessarily right. Let me say something that is not quite right.
First: when running, I care too much about speed. Many people always think about how I can run fast, exercise better and burn fat better. In fact, as long as you move, you will have an effect. If you blindly pursue speed, you will be very tired when you run. Slow exercise will become a kind of pain. Run at a constant speed and choose a suitable speed. Generally speaking, you can exhale normally without breathing.
Second: the length of running. If you don't exercise much, you don't need to care too much about your length at first. You can usually run for 20 minutes and 30 minutes. Running at this level will not be too stressful and will have a good exercise effect on the body.
Third: the choice of running time is generally not recommended to run immediately after meals, nor to run on an empty stomach. If it is a morning run, it is recommended to eat a banana before running. Or eat something.
Of course it works. As long as you exercise, it's good for your health. But there is also a premise that your running suits you and your posture is correct.
First of all, it is suitable for you to run. Although running is a low-cost sport that everyone can participate in, it is not suitable for everyone to run at the beginning. Many people run with others when they see them running for several kilometers. This should be avoided, it is easy to get hurt. Therefore, running is also a gradual process. If your weight base is relatively large, it is suggested that you start with walking and do running training after your body is lighter, which is good for protecting your joints. When you have been running for a long time, you can also increase your speed and distance. This can be achieved through variable-speed running, and arranging high-intensity variable-speed running once a week will help improve your performance. Run without taking part in the competition. What suits you is the best. Stop if you feel uncomfortable, and don't try to be brave. This is the taboo of running.
Second, the correct running posture. Many people say that running hurts their ankles or legs. There is also low back pain, which are the reasons for incorrect running posture. The correct running posture is to lean forward slightly and drive your thighs with your hips, which is a bit like the feeling of popping out. When landing, the sole of the foot touches the ground and the core of the abdomen should be tightened. This is generally the case, but according to everyone's different figure, everyone has made their own running posture. Breathing rhythm is also important when running. Usually, he takes three deep breaths and then spits it out. It's not easy to get angry if you follow your own steps like this. Good rhythm is also good for running, which can make you finish running more easily.
Finally, running is very good exercise. People who run all the year round have strong legs, their hips don't collapse, and their abdomen tightens. As long as your posture is correct and suitable for running, your whole mental state is also good, and your cardiopulmonary function will be greatly improved. Not only running, but also doing other sports will get twice the result with half the effort. It is understood that running will also reduce the problems of hyperglycemia, hyperlipidemia and hypertension, which is of great benefit to the whole body function. Therefore, sticking to it and running out of the most beautiful self is not only exercise, but also a kind of self-confidence.
Jogging is a good way to exercise, provided that the practitioner is not very fat, otherwise the pressure on the knee is relatively large.
It seems that after jogging for 40 minutes, you will start burning fat. I think running outdoors is more interesting than running on the treadmill, and time will pass quickly.
At the beginning, you don't need to speed up forcibly, but you should pay attention to the total running time. Actually, there is a lot of knowledge about running. You can learn while running, without getting hurt, and then run farther and farther.
Running is useful, suit yourself.
Actually, it should be better to move. No matter what kind of exercise, as long as it is not excessive, it is beneficial to the body after all.
A friend asked: can jogging for 5 kilometers every other day achieve the purpose of exercise? How long can the effect of an exercise last?
First of all, moving is better than not moving. Exercise is the active stimulation of various tissues and organs of the body, which can not only fully mobilize the normal functions of the body, but also stimulate the potential functions of the body, so that the metabolism of the whole body runs smoothly and harmoniously. However, how to exercise more scientifically and effectively is still very particular.
During exercise, the blood vessels of the whole body are dilated, which increases the accommodation space of the whole body blood, not only reduces the amount of blood flowing back to the heart and the burden of the heart, but also reduces the pressure of blood vessels and plays a role in lowering blood pressure. Sweating during exercise, on the one hand, sweating is a way for the human body to excrete metabolites, on the other hand, it can reduce blood volume and blood pressure; At the same time, exercise consumes a lot of energy, and the energy in the body is mainly provided by blood sugar and triglycerides, so it is of great significance to reduce blood sugar and blood lipids.
During exercise, the breathing frequency is accelerated, so that the lungs can be expanded more effectively, which not only strengthens the contraction function of alveoli, but also facilitates the intake of a large amount of oxygen, further increasing the physiological functions of tissues and organs.
During exercise, the heart rate is accelerated, which effectively enhances the contractility of myocardial cells, strengthens the blood pumping ability, makes the whole body blood flow smoother, delivers more and faster oxygen and nutrients, and better meets the needs of the whole body tissues and organs.
It can be seen that the benefits brought by exercise are systemic. How often do you exercise? How long does it take for each exercise? The basic principles can be summarized in four words: moderation and persistence.
Many studies show that an effective exercise can promote the metabolism of the whole body 12-20 hours, but effective exercise should not be measured by long-term exercise, but should emphasize the quality of exercise, which is mainly reflected in three aspects:
The intensity of exercise is mainly aerobic exercise. Simply put, you should sweat when you exercise, or at least feel your back burning. In general, the jogging speed should be controlled at 5-7 km/h.
Exercise duration: Each exercise should last for 30-45 minutes. If it is too short, it will not play its due role. If it is too long, it may cause damage to bones and joints.
The best exercise frequency is once a day, at least five days a week, and the next day's exercise will greatly reduce the effect of exercise.
The answer is yes. Jogging is an effective and simple way to enhance physical fitness. It should be noted that the running posture must be correct, the runway should be stable and safe, the shoes should fit, the amount of exercise should be gradual, and attention should be paid to the main points of breathing. Last but not least, perseverance!