3.
What are the benefits of running for men? 1.
Because no matter how old you are, running is good.
You can also record the changes of weight and heart rate regularly.
It’s easy to get injured if you run too early.
This pair of eyes is a good relaxation and rest.
First, let’s learn how to run? It’s never too late to run.
Eyes: people who insist on long-distance running have about an hour to look straight into the distance every day.
Waist and hips: the change of body caused by running is first reflected in this position.
Does it have something to do with this? 11.
Knee: some people say that running Baili only hurts one knee.
After running, you will feel fatigue and muscle soreness, which is normal to some extent.
If discomfort persists or you feel uneasy, consult a doctor.
However, the legs are subjected to great impact during running.
Long term persistence will greatly improve the discomfort of cervical spine and shoulder.
If the weight loss is not obvious, don’t lose heart.
At this time, you will need less heartbeat times to provide enough blood for exercise.
If you are a novice, you’d better start slowly, because fast running puts a lot of pressure on your body.
Take a few minutes to walk and jog, and then stretch.
Ha ha.
Overweight is often caused by lack of exercise and poor eating habits.
5.
Most people who insist on running have been plagued by knee injuries more or less.
If you are running for physical fitness, it’s best to run three or four times a week for 30 minutes at a time.
The correct running posture requires the back to be straight and relaxed.
Listen to your body and be your own coach.
After proper exercise, the blood injected into the body by each heartbeat will also increase.
Stay motivated.
Some people don’t run because they don’t know how to start.
If you choose running to lose weight, congratulations on choosing one of the best ways to lose weight.
However, if you feel dizzy or uncomfortable in your chest, back and legs during or after running, be careful.
So it’s never too late to start running.
The hardest thing about running is persistence.
10.
Now this is very rare.
I don’t know if it’s related? 6.
9.
Heart: keeping running will give you a strong heart and cardiovascular system.
A beginner’s running plan should include walking and running.
Of course, insist, because the abdominal fat is the most cunning.
2.
Running eliminates fatty liver, which has been verified by many runners and is very effective.
You can record the basic information of running, such as distance, time and type of running.
I personally have a seasonal rhinitis attack every autumn, which is very painful, but there is no recurrence after running this year.
If you have school-age children at home, you can let them insist on running every day, and the probability of myopia will be reduced.
Heart rate.
Liver: during my physical examination, the medical examiner called the intern and said: look, this is a healthy liver with clear blood vessels and veins on the surface.
Run regularly and step by step.
In addition, middle and long distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, so as to prevent all kinds of heart diseases.
While increasing the maximum oxygen uptake, the oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is naturally greatly improved.
Reasonable diet.
So you don’t have to distract yourself from your watch.
Through the movement of lower limbs, it can promote the venous blood flow back to the heart and prevent venous thrombosis.
Some people will have knee pain even if they walk fast, but with the accumulation of jogging volume and strength practice step by step, their knees become stronger and stronger.
It will vibrate or ring to remind you of the time.
This is reasonable.
Blood: with a strong cardiovascular system, the blood quality of runners is better than that of ordinary people.
Keep a running diary.
The adaptive changes of the body to long-term medium and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
7.
At this time, stop running immediately, rest or walk for a while until you recover.
Many novices often weigh themselves after they start running, but they often forget to measure their heart rate.
At the beginning, especially when you haven’t received any training, you can’t run too far, because there is a great risk of injury and bad for your health.
Use a timer.
After they set the running route, every time they ran, they focused on speed.
Regular exercise is the key to progress.
With each step, the impact on the legs is two or three times their own weight.
Keep low intensity exercise at the beginning.
Listen to your body.
But it should be noted that it may not have an immediate effect, because muscle is heavier than fat.
Neck, shoulder and spine: people who often sit in front of the computer will have some cervical and shoulder problems more or less.
Regular exercise can make people more energetic, reduce the risk of heart disease and cancer, lose weight, sleep better and so on.
However, I learned from the communication with many runners who have been running for more than ten years that they will encounter the same problems when they first start running.
The heart delivers blood to the whole body.
If you want to run an interval of 3 minutes and 1 minute walk, you can set the two times at the same time on the interval timer, and then clip the timer on your pants.
Lung and respiratory system: long-term middle and long-distance running exercise can strengthen lung function and increase vital capacity – regular long-distance running can develop lung respiratory muscles, increase each ventilation volume and enhance lung function.
Appropriate exercise will reduce fat and increase muscle, so sometimes you may gain weight.
I don’t know that runners are more resistant to cold.
So take your time and you can make great progress in a few weeks.
Keeping a diary is a good way to record progress.
You can find a running friend together, so that you will stick to running in order not to disappoint your friends, and your friends can help you set and achieve your goals.
Of course, what makes people envy is that they are not fat even if they eat.
Cross training.
4.
Intestines and stomach: middle and long distance running makes people full of emotion and optimism, which helps to enhance appetite, strengthen digestive function and promote nutrient absorption.
After starting running for a period of time, the weight has not been significantly reduced, but the body has been significantly improved, especially the waist line has become more beautiful.
The suggestions of many fitness coaches and the practice of abdominal muscle rippers crazy on the Internet can help you practice your abdominal muscles stronger, but you also need aerobic exercise such as running to remove the thick fat packaging outside your abdominal muscles.
One of the main reasons for novice problems is that the intensity is too high at the beginning.
Running is good for cardiovascular and cerebrovascular diseases.
Warm up and cooling.
Therefore, it is best to join other exercise methods, such as cycling, swimming, walking, Pilates and so on, so as to alleviate the impact on the legs and enhance the force bearing capacity of the legs.
Therefore, don’t run as soon as you go out.
Warm up exercise is very important because it can prepare the body for exercise and adjust the heart and legs in time.
But it will look thinner and dress better.
You can also sign up for the competition to urge yourself to stick to the training plan.
Abdomen: a flat or obvious abdominal groove is the dream of many people.
Don’t run only once a week for 2 hours at a time.
So take some time to study how to improve the quality of your diet.
Many runners have had such an experience.
Seeing your running distance increase and your weight and heart rate slow down will make you more motivated to keep running.
8.
12.
Running is a good sport.
If you relax a little, it will fight back.
The distribution of capillaries in a certain volume of muscle will greatly increase, which is more efficient and comfortable with oxygen and nutrients.
take your time.
Muscle: in addition to looking strong and elastic, the muscle tissue of people who often run will also change.
Muscle: long-term middle and long-distance running can enhance lung respiratory muscle, heart muscle, neck muscle, chest muscle, arm muscle, waist, hip, thigh, calf, foot and other muscles, so that it is not easy for muscles everywhere to accumulate metabolites such as lactic acid or carbon dioxide..
If you decide to start running, it’s a good thing for you.