With the improvement of modern people's living standards, people's focus is no longer on whether they can eat enough in the past, but on whether they can eat well, from focusing on survival to focusing on health preservation now. No matter which city you are in, whether it is in the morning or after dinner at night, more and more people we can see exercise.
As the saying goes, "The body is the capital of revolution." It is very important to have a good and healthy body. To this end, developing a healthy living habit is a very critical step. When it comes to exercise, one of the good habits, many people will think of running , a sport that can be started anytime and anywhere, and is also a sport suitable for all ages and young people.
Mr. Wang from Guangdong deeply understands this. A year ago, he had a lot of social engagements for work and had a rounder body and even had mild fatty liver disease. The doctor advised him to exercise and develop good eating habits. Mr. Wang was also determined to make changes.
He chose night running as his exercise method, running 5 kilometers a day. After persisted for a year, not only did his body's indicators become normal, but he lost a lot of weight, but he also became more energetic than before.
Although we all know that running is indeed beneficial to our health, is there such a big change that persistent running brings to us? What benefits will persist in running bring to us?
What benefits can persist in running for a year bring to us?
Someone once said that "running can cure all diseases." Although it is a relatively exaggerated statement, running will indeed cause some beneficial changes in our bodies from the inside out. Let me introduce what benefits may be brought to the body if you persist in running for a year?
, eyes
We can carefully recall what our state was like when we ran. When running, we usually run in a wide outdoor area, and sometimes we run on the treadmill in the gym, but no matter where we are, our eyes will look at ahead.
For the eyes, when running, we don’t need to look around, we just need to focus on the road under our feet and ahead. Therefore, the state of the eyes during this period is the most relaxing . If there are many green plants in the surrounding environment when running outdoors, this environment will also have a good relief to eye fatigue .
Therefore, running is very beneficial to our eyes. insists on running for a year and often goes outdoors to reduce our risk of myopia .
For white-collar workers in office, or those who are engaged in professions like drivers that require sitting for a long time, there will be more or less problems with the shoulder, cervical spine and cervical spine. Moreover, sitting for a long time itself has some bad effects on the body , and is not conducive to maintaining the muscle strength of the legs.
and long-term running can exercise the cervical spine and shoulders well, improve the pain of the cervical shoulders , and can help us stay away from cervical spine diseases . Therefore, especially for those who need to sit for a long time, running is a very good sport.
When we run, our body's oxygen demand increases greatly, the breathing rhythm becomes faster, and the blood flow and the heart beat frequency will increase. While running is accelerating the blood circulation of in our body, the oil and other waste in the body are excreted from the body along with sweat, which has a good fat loss effect of .
If you keep running, you can maintain the blood circulation of coronary artery so that it will not slowly become narrower due to age, thus ensuring that there is enough blood to supply the myocardium and prevent the occurrence of various heart diseases .
Some friends may think that running will hurt their knees. In order to avoid hurting their knees, they finally decided not to run.But in fact, as long as you exercise correctly and do not overload, it will not cause any damage to your knees.
Not only that, persisting in long-term running will increase the muscle strength of our legs, increase the bone density of bones to increase the strength of the knee joints , and make our body healthier.
Especially for middle-aged and elderly people, as they age, the calcium in the body will slowly lose and the muscles will gradually shrink. When running, the bones of will become stronger and stronger under appropriate pressure, and the muscles of the legs will be strengthened. Even when you are old, you will become free to move and will not let joint diseases come to you.
Each of us has more or less pressure, and most of these pressures come from our expectations for future life, wanting to make life better. running can release all these pressures very well. After running, the pressure in the heart will be discharged from the body with sweat.
Therefore, running also has a certain effect on insomnia . When running, the blood flow in our body is accelerated, making us feel energetic. Taking a hot shower after running will relax our bodies. This is when we enter sleep again, we can fall asleep soon. It will work better if you drink a glass of milk before bed.
If we stick to this for a long time, our temperament will change greatly . On the one hand, we will have more energy to face life and work every day, and our mental outlook will be improved; on the other hand, sufficient and good sleep can maintain or restore the elasticity and vitality of our skin, making us look younger.
In short, the benefits that running brings to our bodies can be said to exist in all aspects, but some friends may be in trouble: running is divided into morning jogging and night jogging. If you want to persist in running, which one is better for your body, morning jogging or night jogging?
night run? Morning run? Which method is better?
Some friends think it is difficult for them to get up in the morning, so it is better to run before going to bed at night; some friends also think that they want to have a good rest after going home from get off work at night. Instead of going out after dinner, it is better to get up early in the morning to run. Morning running can also make you more energetic in the day.
. Everyone has been arguing about whether morning jogging is better or night jogging is better. In fact, morning jogging and night jogging have their own benefits. We might as well analyze whether we are suitable for morning jogging or night jogging based on their respective advantages and disadvantages.
Let’s talk about morning jogging first. Morning is the beginning of the day. When running, our brains start to release endorphins , which can bring us a peaceful mood. At the same time, morning running can help us wake up from last night's sleep, help our brain "turn on", and maintains the body's state at a relatively good level .
The food eaten during dinner and after a whole night of digestion and absorption, the metabolic waste in our body has actually accumulated a lot of it in the morning. During the morning running of , the blood accelerates the circulation, which can promote the body's metabolism and help the body put out metabolic waste .
In addition, performing a morning jog means you need to wake up earlier, and we need to overcome our ideological laziness . It is actually a very fulfilling thing to persevere for a long time. Moreover, after a morning jogging, you can also ensure the intake of breakfast , eat actively, and supplement the nutrients needed by the body.
corresponds to morning jogging also has some unfavorable factors for health . Morning is actually the time of the day when the haze concentration is the highest, and our breathing, heartbeat, and blood circulation will accelerate when running, which may cause a certain burden on our body. may cause respiratory diseases or burden the heart , and even increase the risk of sudden death.
If you need to be on an empty stomach or perform a strong morning jog, it is best to replenish some energy before starting to prevent the occurrence of hypoglycemia . After the morning jog, you can eat some breakfast to restore your physical strength and provide the body with enough nutrition.
In addition, in the morning, there are relatively large amounts of platelets in our body, and the blood is relatively sticky. Having morning jogging can easily lead to the formation of thrombus . Therefore, before starting morning jogging, it is best to drink a cup of light salt water to dilute the blood concentration and supplement the body with electrolytes.
After talking about morning jogging, let’s talk about night jogging. Compared to the early morning, the content of at night will be higher in , and the air quality will be better than in the morning, which will make us more relaxed, so running at night will be more beneficial to health.
At the same time, night is the time when the body metabolism is the most vigorous in the day. If you choose to run at night, is conducive to the burning of fat and helps us achieve the goal of losing fat . And at this time, the number of platelets in our body is relatively small, which can prevent the occurrence of thrombosis.
However, night running also has its disadvantages. After all, it is at night. The visibility of is relatively low, and the insecurity is much greater than that of morning . In addition, the temperature is relatively low at night. If you do not take some warm measures in time after running and sweating, you may easily catch a cold and get sick.
In addition, the time to choose night running is more important. should not run immediately after dinner , otherwise it may cause indigestion or gastroenteritis . It is best to run after half an hour to an hour after dinner.
Morning running and night running actually have their own advantages and disadvantages. We cannot generalize that morning running is better or night running is better. We need to choose the right time to exercise according to our own situation.
As a sport, there must be some things and principles that we need to pay attention to. Only when these principles are followed can running play a role in exercising the body, otherwise it may cause some diseases and the physical condition will become worse and worse.
Some principles that you have to know about running
Do you know that even if it is running, it has the most correct posture? Running is not what we think. As long as we run, we can achieve the effect of exercise. In fact, it is not. running has its most ideal running posture .
In the order from head to toe, you cannot lower your head when running. 's eyes should look straight ahead and your shoulders should be in an open state ;
●The swinging arms also pay attention to , the arms are bent at 90 degrees, and the "elbows are not exposed in front and hands are not exposed in the back";
●The hands are relaxed in , and the natural state of half-clenched fists;
●When running, keeps the core tightening , keeps the body upright, and should lean forward slightly;
●When landing, 's knees and feet should be on a vertical straight line , that is, when landing, the feet should be directly below the knee;
Only these details have been done, the running posture is the most ideal running posture. When using an incorrect running posture, it may cause some pain and be detrimental to health.
In addition to running posture, the frequency of legs moving when is also very important when running . Whenever the foot lands when running, the load on the ankle will be several times the weight, and our injuries often occur at this stage when the foot lands. Therefore, "reduce stride and increase stride frequency" is a very important principle, which can effectively avoid damage to our joints and ligaments.
When we step too big, that is, we take too big steps, we will have a clear "braking effect" when running, and The support time of the ankles on our body is extended . Don’t underestimate the extended time. The increased transmission of vibrations during this time will make us more likely to suffer from muscle strains , which is also a significant damage to the knees .
Secondly, running for a day cannot cause huge changes in your body, and it has an immediate effect. Running is a process that requires long-term persistence. Only by persisting for a long time can you truly have a positive impact on your body.
Therefore, we should pay attention to and gradually increase the amount of exercise within the scope of our body to prevent excessive exercise from causing damage to the body.
Finally, we also need to understand the importance of warm-up before exercise and stretching after exercise . This is to allow our body to enter a state of movement faster, avoid straining the muscles while the stiff body is exercising, and avoiding cramps and other situations.
The stretching after exercise can quickly relax the muscles that have just finished exercising, avoiding muscle soreness caused by excessive tension, which will affect the next exercise.
These principles are things that we need to pay attention to and do at all times. Only by doing these can we better exercise and avoid unnecessary damage.
summary
Everyone says that life lies in exercise. Exercise can bring many benefits to our body, but exercise also requires long-term persistence. Three days of fishing and two days of drying net exercise cannot have any effect. At the same time, exercise has its own standards and principles that need attention, and running is no exception. Only exercise regulated in accordance with these principles can truly bring us benefits.
References
[1] Wang Yonggang. Details that need to be paid attention to when exercising during running.[J]. Science and Education Journal·Electronic Edition.2016.00 (05)
[2] Zhu Jianhua. The benefits of running are all-round [J]. Driving Park.2015-04-15
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