1. Hazards of running in smog
1.1. Susceptible to respiratory diseases
Running in a haze day will cause a large number of particulate pollutants contained in the air to enter the body (such as the respiratory tract and lungs) through the respiratory system, which is easy to cause infection and disease due to bacteria and viruses.
1.2. Easy to cause cardiovascular and cerebrovascular diseases
Running in smog days is easy to cause high blood pressure or heart disease, because a large number of particulate pollutants in the air will lower the air pressure. In addition, these particulate pollutants may also cause arteriosclerosis, thrombosis and vasospasm when they enter the body.
1.3. The disease transmission rate is increasing
In haze days, the presence of a large number of particulate pollutants in the air will weaken the intensity of ultraviolet rays, and eventually lead to an increase in the survival rate of bacteria in the air. At this time, it is very easy to catch infectious diseases if you still insist on running.
1.4. Easily infected skin diseases
In haze days, because the air contains a lot of bacteria, viruses and other pollutants, and the skin is the first layer of human contact with the outside world, running in this environment for a long time can easily cause damage to the skin or infection, causing discomfort.
2. What are the advantages of running
2.1. Adjust mentality
Jogging can not only reunite friends, but also provide a lot of happiness for oneself. Running and exercising with friends can release pressure, relieve physical discomfort and regulate bad emotions. In addition, if you meet a friend of a friend, you can make some new friends, expand your social circle, and make it easier for you to communicate with others.
2.2. Strengthen muscles
For people with weak physique, continuous running exercise can strengthen their physique, increase their muscles, make the whole person look stronger, and give people a sense of health.
2.3. Improve cardiopulmonary system
Both the heart system and respiratory system will be improved during running. Because people need to inhale a lot of oxygen to meet their needs, their breathing rate will be accelerated. In addition, the blood flow during running is smooth and fast, which is helpful for regulating heart function.
3. What are the skills of running
3.1. Raise your head and lift your chest
Keeping the upper body straight is very helpful to improve breathing and hunchback. Moreover, when running, people are prone to fatigue, because they consume more energy, and raising their heads and chests can give people motivation and encourage them to adhere to it.
3.2 breathing
Breathing during running should be far-reaching and long. Generally, you can breathe through your mouth and nose, or you can breathe through your mouth.
3.3 swing arm
The swing range of the arm should not be too large, and the body balance should be maintained so that the body swings naturally, and the elbows should not be exposed when swinging the arm, and the hands should not be exposed later, because this is more in line with the rhythm of the movement.
3.4 legs
When running, it is more appropriate to drive the calf with the thigh. Try to raise the leg to a certain height and then put it down. This can avoid doing too many repetitive movements, because it increases the distance of the step.
3.5. Landing buffer
When running, you should land on the whole foot, and the sound should be loud when landing. It is best to land on the middle foot first and then on the sole of the foot, because this can protect the knee.
How long is suitable for running
1. Lose weight
If you want to run to lose weight, it is useless to run for too short a time. Because the body has not entered the state, the energy has not been consumed, and it has stopped, it is difficult to achieve the desired effect. Therefore, you should run for more than 40 minutes to fully consume the energy of the body and put the fat into a burning state.
2. Training
For running training and preparing to participate in the competition, we need to set the running time according to the competition items. For example, when running 100 meters, it is better to control the time as short as possible; Run 1000 meters, try to extend the running distance and shorten the running time during training.
3. Enhance physical fitness
If you want to strengthen your physique, you’d better choose the way of jogging, and then run for about 1 hour to continuously extend the running distance and increase the running time. I believe that my physical quality will be improved after I continue to adhere to it.
Who is not suitable for running
1. Patients with occult diseases
If the running is too intense, it is likely to stimulate potential lesions in the body, such as gallstone disease. Gallstone disease may only be latent in your body, but too intense running may shake down or displace gallstones, resulting in appropriate momentum of the lesion hair box.
2. Leg injured
This is what I call “a hundred days without breaking bones and muscles.” If you pull or twist your leg carelessly, you should stop moving, because it is inconvenient to move if you hurt your leg. How can you get good sports results? Please don’t insist on running stubbornly. So as not to aggravate your injury and delay the date of recovery of your leg injury.
3. Those who have reached retirement age
Generally speaking, men over 60 years old and women over 50 years old are not suitable for too vigorous exercise. After all, their physical strength is worse than that of young people. Science has proved that this kind of people had better do slow and gentle exercises such as Taijiquan and Qigong. Of course, if you just jog or take a walk, it’s not a big problem.
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