How to run healthily

How to run healthily? Rule of healthy running: 1. When running, your feet should be brisk, your arms should swing naturally, and you should inhale through your nose and exhale through your mouth. Take a deep breath, slowly and rhythmically, inhale 1 time every two or three steps, and exhale 1 time after two or three steps.

2. It is not advisable to stop immediately after running. Instead, we should walk slowly or stand still and do some relaxation activities to gradually restore the various organs of the human body from a state of movement to a state of calm. It is best to run healthily every morning and do what you can.

People with poor physical fitness or lack of exercise before can take a walk and run first, and then jog all the way after getting used to it. The running distance is from near to far, the speed is from slow to fast, and the whole body feels comfortable. In case of snow, windy weather or other reasons, you can run indoors when you can't go out to exercise.

The speed of fitness running is from 120m to 130m per minute, so you'd better not feel tired or short of breath, and talk to others while running. You can jog for 5 to 10 minutes for the first time, and you can increase it to 15 to 20 minutes after getting used to it. It is best to exercise/kloc-0 times a day, and those who have difficulties should exercise at least three times a week, and each time will gradually increase to 30 to 40 minutes. fitness

Unhealthy running habits: 1, wearing short-sleeved shorts to show sportsmanship?

Opposing side: We see that athletes always wear sports short sleeves and shorts in summer and winter, and they are full of sports sense. Many people do this in their daily exercise, even in the cold winter? Bunt? Go out to exercise? Frozen body is good, temper will? What about this? Sports sense? It is not worth advocating.

Experts say that exercise should first pay attention not to be carried out when the temperature is too low. If you do outdoor sports, you must wear enough clothes and long trousers. For some people who are weak, it is necessary to wear a hat. If the body temperature is too low, it is easy to cause muscle and joint damage.

2. Singing while running

Refutation reason: Listening to songs and running, you will inevitably sing a song when you are in high spirits. Some people think that when running? Karaoke? It is easier to consume calories, but it is not. This practice not only wastes energy, but also reduces the time and intensity of exercise. If you exercise outdoors, you will inhale cold air when singing, which will easily lead to colds and colds, which will not pay off.