Running is a typical aerobic exercise method, and it is also a unique secret to health. Persistence in running can bring many benefits to our economy.
can improve cardiopulmonary function during running, prevent chronic diseases, and help improve the complexion of female friends. Modern medical research shows that the benefits of long-term running are not limited to what the eyes can see.
Running every day helps to exercise the body and improve brain activity. According to medical statistics, people who insist on running 20 kilometers a week are more than 5 years younger than those who sit for long periods of time. The average physical age of their bones and muscles Density will also be enhanced.
You may wish to think about it carefully. It is not just us ordinary people who insist on exercising, but many celebrities in the entertainment industry also insist on exercising, such as Christy Chung , Liu Genghong, Chen Yihan , Zhang Yuqi and other stars.
These celebrities also have the habit of running. It can be found that they are not young, but they can still maintain a perfect figure, and their skin is more supple and full of collagen .
As we all know, running can bring some benefits to the body. However, some people may also experience some physical discomfort during running. It can even promote aging. On the contrary, it aggravates physical diseases and makes people become older. What is this? why?
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Running for 40 minutes every day, does it delay aging or accelerate aging? It’s not too late to understand now
1, enhance blood vessel elasticity
Keep running can effectively improve the elasticity of blood vessels, prevent arteriosclerosis, keep jogging can also effectively regulate physical health, especially stabilize blood lipids and blood sugar, avoid hyperlipidemia and diabetes metabolism Syndrome.
2, weight loss
During the running process, the consumption of energy and fat substances in the body can be accelerated. The only thing that effectively controls weight and maintains fat substances is maintaining body shape, which is helpful for weight loss.
3. Improve your cardiopulmonary function
Running is a systemic aerobic exercise that requires the participation of all upper and lower limbs. It can effectively stimulate cardiopulmonary function, increase lung capacity, and enhance muscle absorption of nutrients.
On the other hand, if you can keep running, you can enhance the flexibility of your legs and feet and the coordination of your whole body, improve muscle fatigue and back pain, and prevent osteoporosis .
4, strengthen brain memory
Keep running can strengthen the activity of hippocampus in the brain. This substance is closely related to cardiovascular and cerebrovascular diseases and Alzheimer's disease . After the hippocampus is strengthened, it can reduce the degenerative changes of the brain. , prevent dementia and maintain memory health.
5. Improve the body's immunity and resistance
The immune cells in the body can effectively kill harmful substances and cancer cells. Keeping running can improve the defense function and phagocytic function of immune cells, indirectly enhance immunity and reduce the risk of disease. There is a risk of disease.
This is mainly based on the reaction of relevant research from the University of London Sports Institute in the UK. The researchers spent about a year coordinating running training with more than 200 experimenters to observe the physical changes and blood vessel conditions of these people.
Finally, the researchers came to the conclusion that if they exercise for a year, their blood vessel age will be 4 to 6 years younger than that of people who do not exercise. This can indirectly show that exercise is an anti-aging method and helps For active health.
We might as well use real-life examples to prove it. For example, the well-known Academician Zhong Nanshan is over 80 years old this year, and his body is still very strong. He does not look like a long-lived person in his 80s who is struggling on the front line of medicine. He still insists on exercising after get off work.
Academician Zhong Nanshan said: Eating, sleeping and exercising are all equally important. If you don’t exercise when you are young, you may not feel much difference. After the age of 60, the gap between exercise and inactivity may naturally widen, and the aging of the body will also Significantly faster.
Why do some people get older when they run? It may be closely related to the following factors:
1, not paying attention to the way of running
Most people are used to running outdoors. If the skin is exposed to ultraviolet rays for a long time, the elasticity and collagen of the skin will also be damaged. Gradual loss will lead to sagging and dry skin, and may even cause wrinkles and spots. As a result, the rate of aging will be significantly accelerated.
2. Failure to grasp the degree of exercise
Excessive exercise can be divided into the following two aspects. The first is that the amount of exercise involved in running is too large, and the second is because the intensity of exercise is too high.
For middle-aged friends, if the body persists in overloaded exercise for a long time, it will cause the body to be overwhelmed. Such reliance on nutrients and cells in the body will accelerate the aging of the body.
If you maintain high-intensity exercise for a long time, it will be difficult for the body to repair and it will accelerate the body's fatigue state, significantly increasing the rate of aging.
3. Failure to replenish nutrients to the body in a timely manner
People who insist on running need more energy and physical strength than people who never run. After exercising, everyone must replenish some nutrients to the body in time, so as to be more helpful in maintaining health. Maintain good health and avoid nutritional imbalances.
If the body is not replenished with nutrients in time after exercise, it will cause the person's physical fitness to deteriorate. Over time, it is easy to reduce immunity and resistance, accelerate the aging of the body, and even cause other diseases.
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You should pay attention to these three details when running
1. Warm up before running
If you do not warm up before running, it will be difficult for the body to open up, and it is prone to leg cramps, muscle strains , impaired cardiopulmonary function and other hazards.
Although running is a simple exercise, it will cause certain wear and tear on the knees. If people who run regularly do not warm up in advance, they may cause joint pain and even some serious trauma.
Warm-up activities can activate muscles and produce more muscle content, allowing you to run faster. Moreover, during the jogging warm-up process, muscles and joints are stretched first, and the blood circulation has a chance to buffer, which reduces the impact on the body. damage.
2. Wrong body shape
If the posture is wrong during running, it will not only affect the running effect, but also affect daily walking. After running, the body tends to move forward and it is laborious to step forward, and the big heel will land on the whole leg. Keeping the legs in a straight line will increase the impact force on the knees, making it impossible to mobilize the muscles of the legs. There is no way to burn fat substances, but it will increase the pressure on the knees.
During the running process, you must first pay attention to deep breathing, so that the breathing is slow and deep. When chest pain occurs, make timely adjustments, forcefully exhale the turbid gas, and breathe in a lot of fresh air. Because of the need for long-term running, you can also use The ventilator gets relaxed and eliminates physical discomfort.
3. Pay attention to rest.
As the amount of running gradually increases, cardiovascular and cerebrovascular health will also benefit more. There is also an increased risk of damage to our muscles and skeletal systems.
Some common injuries may also occur during the protection process, such as wear and tear on the knees and stress fractures on the soles of the feet. These are all caused by excessive running without timely rest.
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