Running is a sport suitable for all ages. People can consume a lot of energy through running, so as to achieve the purpose of fitness. But we must master the correct running skills in order to get more benefits. So what are the benefits of running? What are the correct ways to lose weight by running? Let’s get to know each other.
Running skills
Here are some running skills for you. As we know, we all learned to walk at an early age, then learned to run, and only learned to run after stumbling. Actually, the way we run is very important.
Correct running movements or long-distance running will bring you great help. When we walk, we naturally move our arms forward. We don’t lift our arms very high, and at the same time we bend our feet to make them fall naturally. When you enter the running stage, you must remember a few points.
1. Adjust breathing to help speed up.
If you want to get better exercise effect in running, you must speed up the running process. When accelerating, people often feel more difficult, and some people even grind their teeth to make their thighs work hard. This method is wrong.
When running, we all start from walking and slowly raise the speed, and then the pace should be slowly accelerated with breathing.
When accelerating, take a deep breath, lengthen the breathing time, and at the same time adjust the pace frequency to three steps, one breath and three steps, and increase the speed by changing the frequency.
In addition, when people with poor physical fitness accelerate, they should start with small steps. Running acceleration is also the programmed operation of the human body machine, instead of blindly gnashing your teeth. By adjusting your breathing, you can make the running time last longer and the exercise effect more obvious.
2. Deepen breathing to relieve fatigue
After running for 10 to 20 minutes, many people will be unable to run, feel chest tightness and asthma, and feel weak in legs and feet, and want to stop very much. This is the extreme. But if you stop here, you won’t get a good exercise effect. In fact, the emergence of poles is mainly because the transition from static to high-speed movement requires an adaptation process.
This process is also a process of mutual adjustment between the respiratory system and the motor system of the body. Actively adjusting breathing can help people get through the physical limit quickly, and then stick to it and continue to exercise.
When the pole appears, we should slow down, deepen breathing, help oxygen and carbon dioxide to fully exchange in alveoli, and increase the exchange area. When the discomfort is relieved, we should speed up the breathing frequency and accelerate at the same time.
After about half an hour to 40 minutes of exercise, the second pole may appear in the human body. For athletes, it is necessary to adjust the exercise intensity and breathing frequency at this time; For ordinary people, it is suggested to stop exercising at this time and have a rest.
3. Breathe with your nose and mouth at the same time
When people first started running, they were slow and in the warm-up stage. At this time, the body’s demand for oxygen is not great, and it can be dealt with by breathing through the nose. With the running distance getting longer and faster, the body’s demand for oxygen will increase greatly. At this time, breathing through the nose alone can no longer meet the needs of oxygen supply.
If you breathe only through your nose, it is easy to cause respiratory muscle fatigue. Therefore, it is necessary to cooperate with the mouth and nose to increase the supply of oxygen and relieve the tension of respiratory muscles.
In winter, you should pay attention to how to breathe through your mouth. Generally speaking, the mouth should be slightly open, the tip of the tongue should be pressed against the palate, and cold air should be sucked into the mouth from both sides of the tip of the tongue, so as to have a warming process for cold air and avoid direct inhalation into the trachea, causing cough and discomfort.
When exhaling, the tip of the tongue is released from the palate, allowing hot air to be ejected from the mouth smoothly. It is not necessary in summer. But this technique can also be used when running on the road or other places with poor air quality.
Running skills and precautions are often ignored by people, and not paying attention to these problems may lead to sports injuries. Mastering some breathing skills during running can make you feel relaxed during running.
Now you have mastered the running skills in running at various speeds. Let’s take a look at some of its health benefits.
The benefits of running
1. Eyes
People who insist on long-distance running have about an hour to look straight into the distance every day, which is a good relaxation for their eyes. If you have a school-age child at home, you can let him keep running every day, and the chance of myopia will definitely be reduced.
2. Neck, shoulders and spine
People who often sit in front of the computer will have some problems with cervical vertebrae and shoulders more or less. The correct running posture requires the back to be straight and relaxed, and long-term persistence will greatly improve the discomfort of cervical vertebrae and shoulders.
3. Heart
Keeping running will give you a strong heart and cardiovascular system function. When the maximum oxygen uptake is increased, the oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is naturally greatly improved. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood flow back to the heart and prevent venous thrombosis.
4. Blood
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people, and the adaptive changes of the body to long-term middle and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5, lungs and respiratory system
Long-term long-distance running exercise can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, make each ventilation volume larger and enhance lung function.
6. Liver
When I was in a physical examination, the physical examination doctor called the intern to him and said, Look, this is a healthy liver with clear veins on the surface, which is rare now. Running eliminates fatty liver, which has been verified by many runners and is very effective.
7. Abdomen
A flat abdomen or an obvious abdominal muscle groove is the dream of many people. Many fitness coaches’ suggestions and exercises such as abdominal muscle ripper spread wildly on the Internet can help you to make your abdominal muscles stronger, but you still need aerobic exercise like running to get rid of the thick fat packaging outside your abdominal muscles. Of course, stick to it, because the belly fat is the most cunning, and it will fight back if you relax a little.
8. Waist and buttocks
The change of running on the figure is first reflected in this position. Many runners have had such an experience. After running for a while, they did not lose weight obviously, but their figure improved obviously, especially the waistline became more beautiful.
9. Knees
Some people say that running only hurts one knee, which is reasonable. Most people who insist on running are more or less troubled by knee injuries. However, I learned from the communication with many runners who have been running for more than ten years that they will encounter the same problem when they first start running. Some people will have knee pain even if they walk fast, but with the gradual accumulation of jogging and strength practice, their knees are getting stronger and stronger.
10. Muscle
In addition to looking firm and elastic, the muscle tissue of people who often run will also change, and the distribution of capillaries in a certain volume of muscle will greatly increase, which is more efficient for comfortable oxygen and nutrients. I wonder if it has something to do with the fact that runners are more cold-tolerant.
11. Gastrointestinal tract
Middle and long-distance running makes people full of optimism, which helps to increase appetite, strengthen digestive function and promote nutrient absorption. Of course, what is more enviable is how to eat without getting fat.
12. Muscle
Long-term middle and long-distance running can strengthen the respiratory muscles of the lungs, heart muscles, neck muscles, chest muscles, arm muscles and muscles in the waist, buttocks, thighs, calves and feet, making it difficult for muscles everywhere to accumulate metabolites such as lactic acid or carbon dioxide. Running can be said to be the foundation of all sports, which will have a positive impact on your participation in other sports.
13, bones
Long-term middle and long-distance running can improve the strength of each joint and the softness of ligament; And increase the strength and density of bones to prevent people from suffering from degenerative osteoporosis in old age. Look at the elderly in every marathon and you will know how strong the bones of long-distance runners are.
The correct way to lose weight by running.
To lose weight by running, you need to prepare a pair of comfortable and shock-absorbing running shoes and a foot pad (that is, the kind placed at the door). Floor mats are laid to avoid disturbing the neighbors downstairs. Everyone should also pay attention to never running barefoot, otherwise it will do great harm to your feet.
1. The in-situ running weight loss method is decomposed into one hour of uninterrupted leg running, plus upper body exercise. The single upper arm swing in traditional running is a very boring thing, and it will be very tired to swing a single arm for one hour in a row. So the correct running method can better promote weight loss.
2, 5 minutes warm-up = walk slowly for 1 minute, walk fast for 4 minutes, at the beginning, you can let your arms swing on both sides of your body ribs while watching TV, and then walk slowly in the same place. It takes about 1 minute to walk in this way, so that your body can move first.
3. Then, slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, becoming a fast walk. At this time, the hands swing from the sides of the ribs to the hands swing on the chest. Don’t make a fist, relax, and then the palms are down. This action is a bit like kneading dough, and it feels like pressing down.
4, 5 minutes jogging, brisk walking for 4 minutes, let the pace accelerate, and gradually change from brisk walking to running. At this time, the speed of running must not be too fast, and don’t breathe in haste, so as not to get angry. The movements of both hands can be easily turned back to the sides of the body and then swung rhythmically. The excitement can be transferred to TV, and running should be turned into an auxiliary exercise to watch TV, so that you will find that you are not so tired.
5, 60 minutes of endurance running, and then enter the endurance running stage. The 60-minute running process is challenging for everyone. In the process of running, the most important thing is to learn to transfer the excitement of the brain when running. Remind everyone that it is best not to choose the slow-paced TV series, otherwise running will be surprisingly tiring. It is recommended to choose the fast-paced film and television works.
Six benefits of running to lose weight
1. Running is the most effective exercise for cardiovascular health care and disease prevention.
2. Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere.
Running is a low-cost exercise, and it doesn’t cost a dime.
Running is the best way to relieve stress.
5. There is nothing like running to burn calories quickly in any way to lose weight.
6. Running is a very flexible exercise and can be started at any time.
Tips
Lose weight step by step, don’t rush for success.
You can’t eat a fat man in one breath, and you can’t lose a thin man in the same breath. So don’t rush for success, just run for an hour at the beginning, and you can gradually increase the amount according to your physical condition. Remember, when you feel unwell during running, you must stop and let your body have a necessary rest before you exercise.
Conclusion: Running is a sport that people often choose. Children’s exercise can promote bone growth, young people can lose weight healthily, and middle-aged and elderly people can strengthen their physique and avoid diseases such as hypertension and diabetes. Through the above introduction to running skills and some benefits of running, I hope everyone can master the methods correctly and make their bodies healthier and more beautiful.
