What are the benefits of running? What should be prepared before running?
With the improvement of living standards, people's pursuit of health has also increased, and running has become the most commonly adopted way of physical exercise. This is mainly because running is simple and convenient, has no age restrictions, and does not require any fitness equipment. It can strengthen the body and promote weight loss.
Running has many benefits, here are some of them:
1. Running can help you lose weight
Running is originally an aerobic exercise. Continuous slow running can help you lose weight. The time should be more than 20 minutes, because in less than 20 minutes, the energy consumed is mainly sugar. The speed should not be too fast, and you need to calculate your fat burning heart rate. Your maximum heart rate per minute (i.e., heart rate), you can also according to your pulse beats per minute.
Basic formula: for people with poor health condition, also for the elderly
Target heart rate=(200-age)*(60%~80%)
60%~70% is mainly for fat burning; 70%~80% is mainly for improving cardiopulmonary function
General formula: for ordinary people
Target heart rate=(220-age)*(60%~80%)
60%~70% is mainly for fat burning; 70%~80% is mainly for improving cardiopulmonary function
For example, a 50-year-old elderly person, his target heart rate is (200-50)*(60%~80%) = 90~120
Target heart rate 60%~70% = (90~105) beats per minute, for fat burning, that is, when he runs, when his heart rate is between 90~105, the fat burning effect is the best.
Target heart rate 70%~80% = (105~120) beats per minute, for improving cardiopulmonary function, that is, when he runs, when his heart rate is between 105~120, improving cardiopulmonary function is the best.
2. Running can make you happy
During running, it can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension. The brain will also release endorphins, which lowers the discomfort caused by exercise to the lowest level, reduces pain, its effect is like heroin, makes people feel happy and happy.
3. Running can improve sleep
Running can increase lung capacity, improve oxygen supply, brain blood circulation, and sleep quality will also improve.
4. Running can improve physical quality
Running can improve the quality of muscles, bone density, and makes it less likely to get injured in daily life, and can also improve immunity.
Running precautions:
1. Before running, you should choose a pair of good shoes. Many people have misaligned feet and insufficient cushioning, which will damage the joints. So a pair of shoes with good cushioning is very important.
2. Before running, you need to have sufficient warm-up. Warm-up exercises can increase muscle temperature, make muscles soft, and prevent the body from getting injured.#Spring Sports Power##My Eyes See Spring#
