Therefore, it is recommended that the exercise heart rate = (220 age) × 70% second is speed: it is recommended to run 400 meters in 3-4 minutes, and so on.
In general, jogging has many benefits.
It may cause tibia problems for a long time.
Therefore, we encourage you to run, but you must pay attention to safety! How should old people jog? Most of the elderly have different degrees of knee problems.
We have experienced all kinds of beneficial changes brought about by running from inside to outside.
In the running posture, firstly, try to keep the legs relaxed.
It is recommended to find a professional doctor to evaluate the knee condition first, and then learn scientific running methods step by step.
In addition, it can be judged by two indicators.
For healthy jogging, the following points should be paid attention to: 1.
But after you gradually fall in love with running, the high temperature, cold, wind, rain and snow will not stop you from running.
There is no clear numerical requirement, which usually depends on the heart rate and their own health.
Relying on the strength of the thighs, drive the hips forward.
For the elderly with poor knee joints, how should they jog? Zhaojingtao, deputy director of the Department of orthopaedics of the First Affiliated Hospital of Guangzhou University of traditional Chinese medicine, said that jogging is of great intensity, and the elderly are prone to increase injury, especially those without good exercise foundation and poor knee joints.
It should be noted here that if you haven’t done any exercise before or your cardiopulmonary function is weak, you can start exercising by alternating fast walking and walking and running, and then start jogging after your body adapts to avoid accidents.
Before running, get ready for exercise.
Of course, only those who have run can understand this magic.
It doesn’t need equipment and doesn’t have too strict site requirements; Running is also the most suitable sport to lose weight.
Before running, be sure to do warm-up exercises for at least 5-10 minutes, relax your knees and ankles as much as possible, and do slow squats or simple stretches.
It is the same with life, the body and running.
Habit is really a small and powerful force.
Even jogging has great benefits.
The best amount of jogging is at least 3 days / week, 15~20 minutes / time.
Jogging rhythm when running, rhythm control is also very important.
Finally, it was found that those who exercised 7.5~15 hours a week had a significantly lower risk of seven cancers, specifically renal cancer (11%~17%), bone marrow cancer (14%~19%), liver cancer (18%~27%), male colorectal cancer (8%~14%), female non Hodgkin’s lymphoma (11%~18%), breast cancer (6%~10%), and endometrial cancer (10%~18%).
Here’s a trick for you: keep the running rhythm as uniform as possible, keep your head fixed, keep your body straight, bend your arms, relax and naturally swing your hands.
How is jogging the healthiest? Although there are many advantages of running, only correct posture, scientific duration and reasonable intensity can achieve the effect of strengthening the body.
Source: “39 Health Net” today’s headline running is the most common national sport.
During exercise, the heart rate can rise to 160 beats / minute or higher, but there is also a risk that the heart rate is too high.
Running is a sport with great digestion.
If you feel relaxed, not tired at all, breathe naturally, and can speak normally, it means that the intensity is not enough.
The simplest way to judge is to see how you feel when running.
It is a very healthy exercise.
In addition to cancer prevention, the benefits of jogging go far beyond this.
For people over 50 years old, with heart disease and obesity, it is recommended to carry out relevant examinations before exercise to avoid accidents.
2.
According to a study in progress of cardiovascular disease, if you can keep jogging for a long time, you can reduce your risk of early death by 40%; If it persists for more than 40 years, its life expectancy can be extended by more than 3 years.
However, this does not mean that jogging should be stopped, but that more attention should be paid to the method.
Otherwise, it is easy to have hypoglycemia, increase the burden on the heart, and may cause arrhythmia and fainting.
So what happens to those who keep running every day? 750000 people study: jogging can prevent 7 kinds of cancer.
Before you start running, you feel very painful at every step.
4.
At first, you can walk quickly, and then gradually increase the intensity..
Of course, the most important thing is to stick to it for a long time.
How slow is jogging? For jogging, some people can’t master the “degree” of jogging and don’t know which speed is most suitable for them.
5.
3.
In addition, jogging can also enhance the elasticity of blood vessels, delay the aging of blood vessels and brain, and is good for preventing cognitive decline (dementia).
Running has many advantages and is beneficial to physical and mental health.
When one leg pushes back, the other leg should bend its knees and swing forward.
The legs should be relaxed as much as possible.
It is best not to run on an empty stomach.
After we form a habit, it will become deep-rooted.
In order to understand the relationship between 15 kinds of cancer risks and exercise, the National Cancer Institute of the United States summarized and analyzed 9 prospective studies of 750000 adults and published them in the famous medical journal Journal Journal of clinical oncology.
It can speed up slightly, which is not helpful to improve cardiopulmonary function.
Do not run on an empty stomach.
In fact, each person’s physical condition is different, so the jogging speed is also different.
If you want to achieve better results, it can be increased to 45~60 minutes / time.
6.
We keep running every day.
Jogging time is also exquisite.
Don’t land on the full foot when running.
First, heart rate: in a quiet state, the heart rate of adults is 60~100 beats / minute.
At the same time, pay attention to the breathing rhythm, inhale with your nose and exhale with your mouth to avoid bifurcation.
Among them, the metabolic equivalent (MET) of running can reach level 10, which is higher than cycling (5), stair climbing (6), rope skipping (7) and other sports.
Countless people have become inspirational idols because of this success; Running is one of the most magical sports.
It is recommended to land on the heel first, and then quickly transition to the full foot landing.
Don’t fish for three days and dry the net for two days.