▪ Stretching motion After running, remember to walk for 20 minutes to relax your legs, and then stretch to relieve your muscles and shape your legs
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In addition, the risk of death from cancer and cardiovascular and cerebrovascular diseases was 23% and 30% lower in runners than in non runners, respectively
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In other words, ordinary fitness running is conducive to joints, while high-intensity and large amount of running may cause joint problems
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Running seems simple
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Running can help us control body fat and lose weight
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People with poor sleep quality and often insomnia can try to improve their sleep quality by running
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The reason why running is so attractive, of course, is that it has too many benefits to the human body
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If you encounter physical weakness, discomfort, or special periods such as menstruation, it is best to suspend vigorous exercise
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When running, you should look ahead, relax your shoulders, clench your arms on your side, swing back and forth naturally, and the swing range of your arms should not be too large
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2 the more you run, the better your brain
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Specific methods: first, walk slowly on the open treadmill for 5 minutes to warm up, then turn off the treadmill, walk on the treadmill for 30 seconds, and then rest for 60 seconds
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Running is the most convenient and effective sport
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Remember, after running, you must supplement the nutrition of the body and restore the consumed energy; When running, you should also pay attention to sunscreen, otherwise ultraviolet rays will hurt your skin
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A total of 6 ~ 8 groups can be done
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If the body has not recovered, free radicals will cause obstacles to the synthesis of human cells, making the body worse and worse
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In fact, you need to know some skills
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Running promotes the release of hormones such as dopamine, serotonin and endorphin, which makes people more relaxed
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A study by Birmingham University and Boston women’s hospital found that running can help reduce “bad” cholesterol and control women’s weight
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Most people belong to fitness running
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It can not only exercise your body, but also exercise your brain
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3
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The University of Arizona conducted a study to monitor the changes of brain blood oxygen levels in 11 runners and 11 non runners
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Some people think that running can make your skin better
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In this way, beginners who want to lose fat can continue to exercise
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However, someone “ran into an accident”
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Studies have shown that low levels of thyroid hormone and growth hormone releasing hormone can cause chronic insomnia
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When you start running, you should start running slowly, and then take medium speed running
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The longer you run, the better Some runners are used to making a daily running plan for themselves, and constantly extend the running time, hoping to achieve the purpose of exercising
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The beauty camera can be called “one of the Asian witches”
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In addition, the blood and oxygen supply to the brain will be increased by 25%, and the sleep quality at night will also be improved
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The stride should not be too large
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Is that really the case? In fact, just the opposite – proper fitness running is good for joints! According to the American Journal of orthopedics and sports physical therapy, the incidence of arthritis in fitness runners is lower than that in sedentary people, which are 3.5% and 10.2% respectively, but the incidence of arthritis in competitive runners is as high as 13.3%
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Hundreds of millions of fitness athletes are crazy about it all over the world
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Even a month, running doesn’t seem to change anything, but when you keep running for a year, you will find that your body is quietly changing! Those who insist on running have five changes The more you run, the thinner you get
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In addition, it also has a great impact on the heart and blood vessels, which can help reduce the risk of heart disease and other cardiovascular and cerebrovascular diseases
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The results show that high-level aerobic exercise (such as endurance running) is beneficial to the improvement of brain function
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Running for 40 ~ 60 minutes at a time is very hard for beginners
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At the same time, pay attention to the landing of the heel and middle heel when the sole of the foot falls to the ground
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Otherwise, if you run more and lose weight, the bulging muscles in your legs may not look so beautiful
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Do not land first before the sole of the foot, so it is easy to have small thick legs! ▪ Strong walking training wants to better achieve the effect of running and fat reduction
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Ignore the details of running and be careful of joint injury Although there are many benefits of running, some people firmly don’t run and think that running will hurt their knees
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Is this true? When running, the blood flow of the whole body is accelerated, which makes the skin cells more energetic and the regeneration function enhanced
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Running makes you younger
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You can practice strong walking training on the treadmill, that is, the treadmill is not plugged in
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Running must be moderate
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Try running for 5 ~ 10 minutes, stop and walk for 2 minutes, then continue running and repeat in turn
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Unexpectedly, running is also called “witchcraft” by friends in the fitness industry
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Studies have found that people who don’t run are about 27% more likely to die from various causes than those who only run once a week
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The reason is that excessive running will consume physical strength and energy, and the antioxidant capacity cannot be improved, so it will get older and older
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▪ Correct running posture incorrect running posture will not only hurt the body, but also fail to achieve the effect of fat reduction
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If the following conditions occur during running, it will lead to joint pain after running: ① insufficient warm-up before running and no stretching after running; ② Originally, I seldom ran, but suddenly I ran violently; ③ High intensity running training every day, resulting in muscle strain; ④ The muscle strength is not enough and exceeds the range borne by the joint; ⑤ The stride of running is too large and the landing posture is incorrect; ⑥ Wearing inappropriate sports shoes can also cause joint pain
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In addition, too long running time and too much exercise will not make people young, but also aging
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The longer the time, the better
One day, two days..
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In addition, it can also promote the metabolism of the human body
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When running, the most taboo is to hold a mobile phone and drink in your hand, which will affect your body balance
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4 the more you run, the better you sleep
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You also need to control your diet and eat fat reducing meals at ordinary times in order to better achieve the effect of weight loss and slimming!.
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According to the research of the human brain research center of the University of Florida, jogging and exercise every day will increase the secretion of growth hormone, slow down the degree of brain aging and inhibit the loss of calcium
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Finally, fat reducing running is only a way to help lose weight
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Therefore, we don’t need to worry too much that running will damage our joints
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On the one hand, running will make tendons, ligaments and connective tissue stronger, reduce sports injury and increase physical strength; On the other hand, white blood cells in the body can resist the invasion of foreign viruses for the human body, while running can promote the growth of white blood cells and enhance the resistance of the human body
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How can you run thinner and thinner? ▪ Choose jogging or medium speed running
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This supplementary exercise can burn more calories and exercise muscle strength in a short time
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