1. Does regular running help digestion
have
When running, muscle tissue cells also put forward higher requirements for the supply of nutrients, which requires strengthening the work intensity of the digestive system. The nutrients in the food eaten can not be directly absorbed and utilized by the human body. Only after repeated digestion by the intestines and stomach can macromolecular nutrients be changed into small molecule forms that can be absorbed and utilized by the human body. Therefore, the healthy function of the intestines and stomach plays an important role in human health. Regular running exercises can enhance the function of the digestive system.
When running for exercise, it can stimulate the intestines and stomach to accelerate peristalsis, promote the spleen, liver, pancreas and other digestive glands to secrete more digestive juice, so that food can be digested faster and better.
2. What are the advantages of running
2.1. 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.
2.2 “ventilation” function
In the process of running, the volume of the lungs increases from 5.8 liters to 6.2 liters on average, and the carrying capacity of oxygen in the blood also increases greatly.
2.3 “pump” force increases greatly
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.
2.4. Promote health
Running can promote the production of white blood cells and pyrogen, which can eliminate many viruses and bacteria in our body.
2.5 keep stable
Regular jogging exercises will strengthen the anti injury ability of tendons, ligaments and joints and reduce the probability of sports injury. At the same time, skin, muscle and connective tissue can also become stronger.
2.6. Eliminate tension
Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release “endorphins” that make people feel relaxed.
2.7. Shaping
By running, the fat content in women can be reduced by 12% – 20%, and that in men can be reduced by 6% – 13%.
3. The right way to run
3.1. Be prepared before running
Before doing aerobic exercise, fully adjust the potential heat energy of the body to a ready state, which is conducive to the adjustment of internal functions of the body, stimulate exercise hormones in the body, promote nerve cells in the learning area of the brain, and improve memory to a certain extent.
3.2. Preparation before jogging
Stand with your hands on your hips and move your ankles alternately for about 5-10 minutes. Warm up exercise can increase the temperature of muscles, making them soft and not easy to be strained.
3.3 running time and speed are the keys to healthy weight loss
If you want to lose weight, you’d better arrange each run for 30-60 minutes. If the time is too little, it will not burn fat. If the time is too long, it will cause muscle fatigue and is not conducive to health.
3.4. After running, you should do a good job of relaxing and fully burning fat
After jogging, stretching the body can fully burn the excess fat in the body, exercise most parts of the body, and shape your perfect S-curve.
3.5. Relax after running
After jogging with slight sweat, you should do some relaxation activities, such as jogging, bouncing legs, squatting, turning your waist, expanding your chest, etc. When the body temperature and heart rate basically return to normal, return to the room.
The best time to run
It’s best to run at a time that suits you, because everyone chooses different exercise times. If you insist on changing the time, your body may also resist. Therefore, people who like to run in the morning can go to the surrounding park or directly run on the inner side of the road before going to work, while people who like to run at night can go home at night and wait until they have eaten and drunk enough and have a full rest before running.
Although there are no strict restrictions on the running time, running at an inappropriate time may cause harm to the body, such as in cold nights, hot noon, windy mornings and any time period in rainy days. Because runners are easy to catch cold or suffer from heatstroke during these periods, they should pay more attention and try to avoid 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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