1. Why does running cause sudden death
1.1 ventricular fibrillation
Most of the sudden deaths during running are rapid ventricular fibrillation, which is extremely fast and irregular. It is impossible for the heart to effectively contract to discharge blood, leaving the brain without blood supply. Therefore, if the patient is not treated in time, he will die quickly. Ventricular fibrillation is the most direct cause of death.
1.2. Cardiac mutation
Abnormal cardiac activity caused by mutations in cardiac genes.
1.3 pulmonary embolism
Large area pulmonary embolism, long-term bed rest and inactivity, lower limb veins unknowingly form thrombus, and the legs are more prone to thrombus. Deep vein thrombus in the legs itself is easy to block the blood vessels of the lower limbs and make people lose their mobility. What is more dangerous is that if you move a little after sitting for a long time, the thrombus will easily loosen and fall off, and then rush to the lungs like a torpedo, causing pulmonary embolism. At this time, the probability of sudden death is very high, This kind of pulmonary embolism is also called “economy class syndrome”.
2. Methods to prevent sudden death in running
2.1. Exercise and watch the weather
Avoid exercise in an environment with dirty air, pay attention to the temperature and adjust your clothes in time. If you exercise in the weather environment such as fog, haze and dust, it is as harmful as smoking.
2.2 do a good job of cushioning after running
If you stop to rest immediately after the end of strenuous exercise, a large amount of venous blood in the limbs will accumulate in the veins, and the heart will be ischemic, which is easy to cause accidents. You must not stop immediately after the long run, but do some buffering exercises.
2.3. It is better not to run after drinking
At ordinary times, you should eat more foods with high carbohydrate, low fat and rich in vitamins and inorganic salts, and avoid fried or oily foods. You’d better not get drunk before running. If you simply replenish water during running, your body temperature will rise, and even “water poisoning” will occur. It is best to drink electrolyte drinks, which not only contain various minerals and sugars, but also correct taste and replenish energy.
3. The right way to run
3.1. Landing buffer
If you have carefully observed other people’s running, you will find that many people are landing on the whole foot, and the sound is loud when landing. The correct action is to land on the heel first and then transition to the sole of the foot during running. This is a kind of protection for ankles and knees to prevent periostitis.
3.2. Swing arm
Arm swinging is to maintain the balance and coordination of the body during running, so as to make the body swing more naturally and conform to the rhythm of human movement. When swinging the arm, just remember not to leak the hand in front and the elbow in back, and naturally swing with the steps.
3.3 breathing
The breathing during running is far-reaching and long. Generally, nose inhalation and mouth exhalation are used. Mouth inhalation and mouth exhalation can be used if the physical strength drops more seriously.
Benefits of running
1. Lose weight and shape
Running is an aerobic exercise for us to shape our bodies. Generally, after 20 minutes of running, the fat in the human body starts to burn in large quantities. So we can lose weight by running.
2. Stay young
People who regularly run have more perfect bones. Running can promote the metabolism of the body and delay aging. Running can prevent the occurrence of some bone and joint diseases, thus delaying the aging of the human body and keeping people young physically and mentally.
3. Enhance heart and lung function
During exercise, the frequency and efficiency of heart beating are greatly increased, and the heartbeat, blood pressure and the elasticity of blood vessel wall are also increased.
4. Improve sleep quality
By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also be improved.
5. Temper people’s will and perseverance
Anyone who wants to keep fit by running needs strong perseverance. Especially long-distance running can train people’s patience and toughness. People who persist in running for a long time will be more efficient, potential and motivated at work. It can recover faster when encountering setbacks, so running is an excellent way to train people.
Precautions after running
1. Don’t squat and rest
If you squat down and rest immediately after fitness exercise, it will hinder the blood flow of the lower limbs, affect the blood circulation, and deepen the fatigue of the body. This situation is often seen in those activities with a large amount of exercise, such as long-distance running. The correct way is to do more relaxation and finishing activities after each exercise, such as walking slowly and stretching legs.
2. Don’t take a cold bath when you’re sweating
When you sweat profusely after exercise, the capillaries on the body surface dilate and a large amount of heat in the body is dissipated. If cold water is encountered at this time, the capillaries will suddenly contract, which is easy to reduce the body’s resistance and cause diseases.
3. Don’t crave cold drinks
It is beyond reproach that a large amount of heat will be lost during exercise, and it is urgent to replenish it. However, after exercise, the digestive system of the human body is still in a state of inhibition, and gluttony in a large number of cold drinks can easily cause gastrointestinal spasm, diarrhea, vomiting, and gastrointestinal diseases.
4. Don’t eat immediately
During exercise, the blood of the whole body is redistributed, which weakens the peristalsis of the gastrointestinal tract and greatly reduces the secretion of various digestive glands. If you eat immediately without rest after exercise, it is easy to cause the disorder and functional disorder of the human digestive system and easy to get sick.
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