4.
You can run anytime and anywhere with only a pair of running shoes.
Suppose you run about two hours a week (less than 20 minutes per day on average), then, in the next 40 years, you may lose less than 6 months of your life because of running, but according to the experimental research again, you may increase your life expectancy by 3.2 years because of running activities in less than 6 months.
Scientific research shows that running for one hour can prolong people’s life by nearly seven hours.
No matter how long you run, you can only prolong your life by more than three years at most.
Pay attention to nutrition.
Therefore, you can walk a section first, and then run a section.
From the perspective of sports medicine, scientific running needs to do this: 1.
If you can run healthily for 30 to 50 minutes in one breath, your health is great..
We all know that different running speeds have different stimulation on cardiovascular and cerebrovascular vessels, and the stimulation of slow running on the heart is mild.
According to the report of the World Health Organization in 2015, the average life expectancy of Chinese people is 76.1 years, ranking 71st.
Therefore, it is more appropriate to control the initial healthy running intensity according to the number of pulses per minute multiplied by 1.4 to 1.8.
The stride is small, but the action should be balanced.
The so-called healthy running, as the name suggests, is mainly running, not walking.
This may not be good news for long-distance runners, because even if you do extra exercise, you won’t increase your life.
Many people replenish animal protein in large quantities.
Can a small amount of exercise every day prolong life? Researchers want to know how much time you have to spend on aerobic exercise to get an extended life.
Therefore, running seems to have the highest return on investment.
For example, do you need to exercise for more than an hour to prolong your life? If the answer is correct, it is not worth the loss for most people.
5.
Many people think that running is a lot of exercise, so we must supplement more nutrition.
At the same time, runners usually choose a healthier life, so other lifestyle choices, such as diet and sleep…
3.
The benefits of increasing life are not unlimited.
The consumption of human body in jogging is mainly blood glucose, and there is little demand for protein.
But the good news is that long-term running doesn’t seem to be counterproductive.
According to this conclusion, if we insist on running for an hour every day and increase our life expectancy by 7 hours, can we not get eternal life? The picture comes from Jianshu app.
Run slowly.
In this way, repeated alternating walking and running is also a healthy running.
The picture comes from the brief book app.
6.
For example, some middle-aged and elderly people have bradycardia, and the morning pulse is only 50 or 60 times per minute, while some middle-aged and young people have 70 or 80 times per minute.
Generally speaking, everyone’s basic pulse number is different.
Li dezhe, a professor of motor function at Iowa State University, analyzed the data of various senior runners, runners and beginners, and got an encouraging result.
The purpose of small stride in running is to actively reduce the strength of muscles in each step, and the purpose is to prolong the running time as much as possible.
More importantly, its harm to health is almost “zero”.
Minus the time spent on exercise, this is the net income of 2.7 years, or simply, you lose every hour It can extend your life by 7 hours.
The exercise intensity should be controlled within the range of “pulse beat no more than 120 times / min after 5 minutes of running and no more than 100 times / min after 10 minutes”.
Not only did runners reduce their risk of premature death by about 40%, but running brought more life time to these people than it consumed.
The researchers also did not see a decline in health or life expectancy by looking at runners who ran longer than the average running time per week.
This “active” consumption is the best way to reduce blood lipids, blood sugar and relieve blood pressure.
And the country with the longest life expectancy in the world (or region) is Hong Kong, China.
The data show that the growth of life expectancy tends to stabilize after running for 4 hours a week.
Therefore, it is appropriate to supplement carbohydrate food after running.
Both men and women rank first in the world.
2.
If you insist on running for a long time, you’d better insist on running more than 3 times a week for 30-60 minutes each time.
But if someone thinks running is boring and a waste of time, he may need to reconsider.
Some studies show that running can help you Help control weight, maintain blood pressure and reduce the risk of heart disease and cancer.
Photo source: the life of the United Nations Department of economic and social affairs lies in sports, and running is the simplest way of sports.
In fact, such replenishment is wrong.
The most important thing is that the human body can “actively” consume all the blood sugar in the current blood and consume the excess heat accumulated in the human body.
The average life expectancy in Hong Kong is 83.74 years, including 80.91 years for men and 86.58 years for women.
People without exercise habits can start by walking 20 minutes a day and 25 minutes the next week; Increased to 30 minutes in the third week; Add some jogging in the fourth week; In the fifth week, both walking and jogging are emphasized; Finally, he ran slowly.
If you want to start healthy running exercise, you can’t stand running for a long distance at once.
Also play an important role in prolonging life.
Don’t be happy too early.
Running doesn’t make you immortal.
In fact, walking, cycling and other aerobic activities can also prolong life, but these sports usually can only reduce the risk of early death by 12%, while running can reduce the risk by 40%.
If the heart rate is too fast, you must reduce the amount of exercise; If you can talk to others while exercising, it means that the exercise intensity is OK.