At this time you should Run (sports and fitness class method) edit discuss 1
Running is defined as the use of foot movement by terrestrial animals . Its definition of movement is a step in which feet do not reach the ground at the same time.
It can also be an aerobic exercise or an anaerobic exercise.
Is running in the morning harmful to the body?
Running mainly depends on the body itself and the external environmental conditions. In the early morning, the body temperature is low, the blood is thick, and the body function is in a low state.
The concentration of carbon dioxide in the air is high, and the morning fog is not scattered, which is not conducive to running.
The best time to run more
The best time is from 9 am to 10 am and from 4 pm to 6 pm. In the former, the air is fresh and the level of adrenocortical hormone in the body peaks.
According to the circadian clock, the body’s adaptability and physical exertion are best at about 4 to 6 o’clock.
The regulation of the human body clock is more
The body temperature is not exactly the same within 24 hours, the lowest at 4 in the morning and the highest at 18 o’clock, with a difference of less than 1 °C. According to the biological clock, the work schedule can improve work efficiency, reduce fatigue and prevent disease.
Adrenal cortical hormone clock
Chinese name Run Foreign name Run Latin Currere Glossary Aerobic exercise or anaerobic exercise pinyin Pǎo bù French Courir;faire de la course Types of Sports, fitness
table of Contents
▪ Promote health
3 breathing adjustment
▪ breathing rhythm
▪ Status adjustment
▪ Influencing factors
5 pay attention to diet
6 before and after exercise
7 sports skills
8 exercise time
9 running applications
▪ Protect the feet
▪ Sports three bogey
▪ Type of exercise
March at the double, run forward in accordance with the prescribed posture, run away.
Running is a convenient daily sports training method is an effective way of aerobic respiration motion.
After running, you will be very tired. Remember not to drink water immediately. You should not kneel down or lie down. Relaxation should be done to help reduce fatigue.
Running (3 photos)
Action essentials: When you hear the “running” premonition, both hands quickly make a fist (four fingers grip, thumb attached to the first joint of the index finger and the second joint of the middle finger), referring to the waist, about the same height as the belt, fist heart Inside, the elbows are slightly inward. After hearing the “go” move,
Running is the most economical sport
Running is the most economical sport
The upper body leans forward slightly, and the legs are slightly curved. At the same time, the left foot uses the force of the right foot to jump about 85 cm. The forefoot touches the ground first, the body center of gravity moves forward, and the right foot moves according to this method; the upper body maintains integrity
. The two arms swing naturally before and after. When the arm is swinging forward, the arm is slightly straight, the elbow is attached to the waist, the arm is slightly flat, and the arm is slightly inward. The inner buckle of each of the two punches is about 10 cm.
When swinging the arm backwards , fists attached to the waist. The travel speed is 170-180 steps per minute.
Hearing the password of “Liding”, he ran two more steps, then his left foot stepped forward (two fists closed at the waist, stopped swinging), and the right foot was close to the left foot, and the hand was lowered to establish a positive posture.
The first step of running must be leaped out. During the running process, the posture of the falling foot should be adjusted according to the actual situation (forefoot running, full palm running and back palm running); the timing should pay attention to the consistency of the legs and the arm.
Running is a science, the most scientific exercise method can achieve the best results.
1, head and shoulders
The essentials of running action – keep the head and shoulders stable. Head to face forward, unless the road is not flat, do not look forward, look at the front with both eyes.
Relax your shoulders and avoid chest . Power stretch – shrug . Relax your shoulders and sagging, then stand up as much as possible, stop, repeat after reduction.
2, arms and hands
The essentials of running action – the swing arm should be the front and rear movements with the shoulder as the axis, and the left and right movements should not exceed the center line of the body.
The fingers, wrists, and arms should be relaxed, with an elbow angle of approximately 90 degrees. Slightly inward when swinging forward and slightly outward when swinging back.
Power stretch – lift the elbow arm. The two arms are ready to start in a forward position, the elbow joint of the rear swing arm is raised as high as possible, and then the front swing is relaxed. As the action speeds up, it rises higher.
3, trunk and hip
The essentials of running – staying upright from the neck to the abdomen, rather than leaning forward (unless accelerated or uphill) or leaning back, which is good for breathing, maintaining balance and stride. Don’t shake your torso or up and down too much.
Actively send the hips when the legs are swaying, pay attention to the rotation and relaxation of the hips while running. Power stretch – lunge presses the leg. The legs are opened front and rear, shoulder width, the body center is slowly pressed down to the muscle tension, and then relaxed and restored. The torso is always upright.
Running essentials – the waist stays naturally upright and should not be too straight. The muscles are slightly tense, maintaining the torso posture while paying attention to the impact of the cushioning foot.
Power stretch – body flexion and extension. Stand naturally, with your feet open and shoulder-width apart. The torso slowly bends forward until both hands hang down to the toes, hold for a while, then recover .
5, thighs and knees
The essentials of running action – the thighs and knees are forced to swing forward instead of lifting. Any lateral movement of the leg is superfluous and can easily cause knee injury, so the front hem of the thigh should be positive. Dynamic stretching – front bow body.
The two feet are wide from the same hip . Put your hands behind your head. From the hip flexion forward. Keep your back straight until the biceps are tense.
6, calf and Achilles tendon
Running essentials – the feet should be about one foot in front of the body, close to the centerline. Calf should not cross too far, to avoid with the tendon due to excessive force and strain.
At the same time, attention should be paid to the cushioning of the calf muscles and the Achilles tendon when landing. When landing, the calf should actively squat back to the ground to make the body actively move forward.
In addition, the front of the calf should be in the right direction, the foot should be as far forward as possible, not to be everted or turned back, otherwise the knee and ankle joints are easily injured. Check your footprints for reference when running on the beach.
Dynamic thrust – supporting wall mention heel . Standing about 1 meter facing the wall, the two arms are stretched forward and shoulder width, and the hand is supported. Raise, put it down, feel the calf and Achilles tendon.
7, heel and toe
The essentials of running action – if the stride is too large, the calf stretches far forward, will hit the ground with the heel, generate brake braking reaction, and damage the bone and joint.
When landing properly, use the middle of the foot to land and allow the impact to spread quickly to the entire foot.
Power stretch – sitting and stretching. Kneeling on the ground, hips close to the heel, upper body stays upright. Slowly press the ankle pressure down until the toe extensor and the forefoot feel enough tension. Then raise the hip and repeat. The movement should be rhythmic and slow.
According to experts, if you don’t pay attention, running may cause damage to certain parts of the human body. For example, if the ankle is not well developed, and if the feet are not properly grounded, it will be difficult to support for a long time when running.
For amateur runners, the natural landing of the heel is the most common posture when running, and over time, it will increase the friction of the foot and even cause damage. Therefore, you can purchase a pair of running shoes with a heel cushion air cushion to reduce the friction between the heel and the ground.
In the long run, gradually adapting to the soles of the feet and enhancing the cushioning of the joints and the ground can ensure maximum protection from injury during running.
Running seems simple, but it should be arranged according to your physical fitness. Relative to the ankle, the knee is more stressed and more vulnerable when the body is running.
Experts suggest that if you are overweight, it is best to use fast walking instead of running to minimize the damage to your knees. Even a normal speed walk, as long as it lasts for more than 45 minutes, can also exercise and consume fat.
Adjustments before and after the run are equally important. Before running, do some squats and stretching exercises, relax your tight muscles and bones, and relax your muscles and spirits for the rest of your running.
During the running process, it is necessary to grasp the rhythm of breathing and maintain a uniform and comfortable breathing, which can effectively alleviate the fatigue of the heart and lungs and maintain sufficient physical strength.
Don’t stop immediately after running, it’s best to go slow for a while, adjust your heart rate and breathe.
In addition, don’t be confused by dazzling advertisements, blindly choose some sports drinks. Even if the amateur runner runs every day, the amount of exercise consumed is different from that of professional athletes. Therefore, pure water is the best choice for supplementing body functions with running.
For many office workers, working hard every day, it is not easy to really run. In fact, no matter where it is, no matter where it is, as long as the feet move, step by step, and maintain perseverance and perseverance, it can play a role in consuming fat, relaxing muscles and enhancing physical fitness.
According to physical conditions and free time, scientifically and rationally arranging the running plan is the most convenient and kind of “investment” for your own health. 
Anyone who participates in fitness running should pay attention to sticking to regular and gradual progress, especially paying attention to controlling the amount of exercise. In addition, it is especially important to learn to “ self-control ”.
Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between “can’t run” or “don’t want to run.”
In the early stage of exercise, the speed of running is limited by the feeling of not feeling uncomfortable, and the distance of running is not difficult to feel. There may be muscle pain in the lower limbs after running. This is a normal reaction. This phenomenon will disappear after a few days of exercise.
In order to determine the level of your own exercise level, you can take some tests after three to four months of running exercise. The distance that is run in 12 minutes during the test is the starting point of the calculation level.
In the 30-39 age group, the distance of 12 minutes is less than 1.5-1.8 kilometers, indicating that the exercise level is poor; if it can reach 1.8-2.6 kilometers, the exercise level is good; if it can exceed 2.6 kilometers, Achieve excellent exercise levels.
For those in the 40-49 age group, the distance between each 12 minutes of exercise is less than 1.6 km; the good one is 1.7-2.4 km; the good one is 2.5 km or more.
Those who are poorer, better and better than 50 years old will run within 1.5 km, 1.6-2.4 km and 2.5 km respectively.
It is impossible to achieve ideal results in the short term, and only regular exercise will improve the level of exercise.
If you only run once a week, there is not much benefit from running longer. Because in the six days of interrupted running, body tissue has consumed the benefits of running.
Therefore, run no less than three times a week. People who usually lack exercise, once determined to start regular exercise, often exercise excessively, which will lead to adverse consequences.
According to the pulse number, it is not difficult to analyze the amount of exercise and make necessary adjustments in time.
In general, the pulse beat should not exceed 120 beats/min after 5 minutes of running, and the pulse beat should not exceed 100 beats/ min after 10 minutes of running .
If the pulse rate is too fast, you must reduce the amount of exercise or slow down the running speed.
1. Develop a good constitution that is easy to burn fat
Why are some people prone to getting fat? The reason is that the exercise is not enough on weekdays, the muscle strength is declining, and the fat that has changed with it is even more unrelenting.
In general, running is an aerobic exercise (running speed affects heart rate, but generally speaking, the heart rate of running should be controlled within the aerobic heart rate range). By running, we can improve muscle strength and make muscle mass properly.
Restore normal levels, while improving the body’s basal metabolism, accelerate the burning of fat, and develop lean body mass.
2, make the body more compact and young
Running can not only burn fat, but if it is in the correct posture, it can also shape the body, especially to make the sagging hips become rounded. When running, the arm can exercise the muscles around the thorax , even if it is thin, it can become convex and backward. .
In addition, develop a habit of running, can increase the body’s hormone secretion, let your skin straighten and become younger and firmer.
3, improve the slimming power
Running outdoors and breathing fresh air can relieve the stress of working and studying on weekdays and relax yourself. Second, it can activate the brain and internal organs to make the body full of vitality. When you feel refreshed at all times, you will naturally be able to face all weight loss challenges and become more motivated!
You must choose shoes and runway for running weight loss. If there is no condition to run on the appropriate runway, at least the shoes must be soft and flexible.
The soft tissue inside the knee is a very fragile part, which can be worn by long-term impact, and it is difficult to grow once it is worn. It is not the same as the bones. The bones wear out.
As long as you properly protect and recover, you will grow back to the prototype. Once the soft tissue is worn out, it is difficult to grow back to the original appearance, but it is a long, so-called bone hyperplasia .
Running weight loss can increase energy consumption and reduce weight, but there are also weight gains after running exercise, but not increased. Why is that? First, the amount of exercise is large, and the amount of food is also large.
Some people lose weight during the initial period of exercise, and their weight rises after a period of time. This is because while running energy-consuming substances, it can also stimulate the digestive organs and increase appetite.
At the beginning, you can still control your diet and lose weight. After a period of time, due to hunger, and the fresh energy of weight loss has passed, simply drink big food, resulting in weight gain.
Second, can not be sustained. Some people stop exercising after losing their interest after a period of running.
It should be noted that the changes in the digestive system are slower than those in the exercise system , and the energy consumption after the exercise is significantly reduced, but the absorption function of the gastrointestinal tract remains “excessive”. This will increase and the weight will of course increase.
Forward is the most important part of running a weight loss posture. Ensuring forward power can prevent deformation after fatigue, it is recommended to carry out strength and stretching exercises.
The runner’s stretching practice should be “power stretching,” rather than ordinary static stretching, because running itself is dynamic.
Before running, you should develop a set of weight loss methods according to your own situation, such as how many meters in a few minutes, how long to run, and so on. This will be able to slim down more effectively and quickly. Also, warm up before exercise to prevent injuries during exercise.
Running weight loss is not as fast as possible, but the speed of running is moderate and the speed must be consistent. It is definitely not the right way to go slowly and suddenly.
Jogging or speeding up is also good, everyone must be serious, don’t go to the general feel tired when you give up, this may make you fatter!
Don’t sit down after running, it’s best to do a finishing exercise, or take a walk for a few minutes, so slowly precipitate the cells to make the body have a buffering process.
The best time to run and lose weight: morning and evening
In the morning, the air is fresh, it is very beneficial for running, facing the warm sunshine, running slowly, can be refreshing, make people feel happy, can help you improve the metabolism of the body from the morning, but the morning air humidity is large,
There are many particles attached to the air, which is not suitable for people with respiratory diseases. Running in the evening to lose weight, running before eating is also good, the temperature is moderate, running does not produce a sense of heat, for the control of dinner is still very large.
Drink a glass of water before running
When you start running, drink a glass of water to replenish the body’s moisture during running. You can also eat a banana. After running, increase gastrointestinal motility and relieve constipation. It is necessary to replenish moisture before running to lose weight, which will prevent dehydration during running.
Run tired, stop and walk
Running weight loss exercise should be gradual, do not start strong exercise from the beginning, to come slowly, run 2 times a week, each run 10-15 minutes.
After being proficient, slowly increase the amount of exercise and exercise intensity. For example, running 3 times a week, each time running for more than 20 minutes, slowly and gradually will have better weight loss.
Regular running can reduce the risk of breast cancer 25%, cataract 35%, stomach cancer 50%
19% of depression and 50% of serious heart attacks.
Exercise lung capacity
When you run, the two pieces
The hard lungs of the work will definitely get a good workout.
When you start running from the age of 15 until the end of your life, your heart rate is 40-60 times per minute.
There are 2/3 runners
It is believed that running together can improve the quality of sexual life – because running creates double doses of endorphins that make you healthy and feel good!
30 minutes a day
High-intensity exercise is what you need to strengthen your bones.
Improve sleep quality
Through running, the blood supply and oxygen supply of the brain can be increased by 25%, so that the quality of sleep at night will also increase.
During the running process, the lung capacity increased from 5.8 liters to 6.2 liters on average, and the amount of oxygen carried in the blood increased greatly.
” Pump ” power increased
During exercise, the frequency and efficacy of heart beats are greatly improved, and the elasticity of heartbeat, blood pressure, and blood vessel walls also increases.
Running can promote the formation of white blood cells and pyrogens, which can eliminate many viruses and bacteria in our body.
Frequent jogging exercises, the tendon resistance of tendons, ligaments and joints will be enhanced to reduce the risk of sports injuries. At the same time, skin, muscle and connective tissue can also become stronger.
Jogging can inhibit the secretion of tight hormones caused by adrenaline and cortisol, and at the same time release the ” endorphin ” that makes people feel relaxed .
Regular exercise, increased secretion of growth hormone HGH and can make the skin firm and delay aging.
By running, the amount of muscle liver glycogen stored from 350 grams to 600 grams, while the number of mitochondria will also rise.
Through running, the body’s fat content can be reduced by 12%-20%, and men can be reduced by 6%-13%.
The running posture should be reasonable. The upper body should be straight and slightly forward, with the shoulders relaxed, the elbows bent naturally, and the arms vigorously swinging back and forth on both sides of the body.
During the running, the feet are elastic and full-foot running, the stride does not need to be large, but the stride frequency and stride should be basically uniform. Pay attention to the stability of the body’s center of gravity, do not have large fluctuations  .
Breathing problems during running are important. Breathing must have a certain rhythm. When breathing with the nose and mouth, the mouth does not have to be too big.
It can roll up the tongue, prolong the time of the air in the mouth, and reduce the stimulation of the air by the cold air
. The first runner can use two steps, one suck, three steps and one call. Every breath should pay attention to the gas as much as possible from the lungs to increase the effective ventilation.
As we age, our physical and mental capacity has fallen to the edge of the cliff. The reduction in muscle protein is a typical condition that occurs with age.
In the elderly, falls and fractures are more common due to the decline in muscle strength and extreme weakness in the body
. Studies have shown that strength training can also effectively reduce the frequency and fracture of falls in the elderly.
No matter what age runners, few people try to exercise the muscles outside the legs. However, in daily training, regular arrangement of a series of simple upper body strength exercises will effectively improve the runner’s running ability.
The goal is to increase the strength and endurance of the shoulder arm , as well as the strength of the abdomen and back muscles. By using the arms reasonably, the runner’s performance can be improved by nearly 12%.
It is unfortunate that ordinary runners who use their arms are unlucky. The longer they run, the more tired their arms are.
Increase the strength of the upper arm through simple push-up exercises.
As much as possible to strengthen the power of running, once you have a certain foundation of endurance, the easiest way to increase the stride is to run in the mountains. A regular mountain run plan will have a miraculous effect on daily running and a significant effect on the results of the game. Mountain running can enhance the runner’s thigh strength, enhance the coordination of the legs, and enhance the coordination of the brain.
It has a greater effect on older runners. The results of the Stanford University survey show that the bone density of the elderly who run the mountain is much larger than those who did not participate in training and participated in the lack of stimulation training.
For a runner, there are many ways to speed training: to the track and field, repeat a variety of short distance runs; do speed games; run quickly from the uphill; participate in competitions.
Speed training is ok for everyone, and it works better for the elderly because it maintains the gait while maintaining a good biomechanical structure of the human body, which will gradually disappear with age.
Many adults who have not ran through the steps think that they are only able to jog at a speed of 10 minutes per mile day after day, regardless of the intensity and speed of the run. This is not true.
There are three ways to increase speed:
1. Increase the step frequency
2. Increase the stride
3. Increase the step frequency and increase the stride
The first method is preferable to the second method, and an increase in the step size causes an excessive step size, which in turn causes some biomechanical problems and motion damage .
Speed training, especially in the track and field, should be gradual (painless) training to improve stride and stride.
The important thing is to improve step by step. Speed training on the track and field is very important for the speed of development, but also provides an opportunity to improve the form of running.
What is the best and simplest training method in the track and field?
Among the four elements of running, many runners have laid a good foundation for training endurance. Some runners coordinate speed and endurance quite well. However, few runners take this important part of rest seriously.
There is enough evidence to prove that rest is the most important factor among the four basic elements.
Running gives us a lot of benefits, and these benefits are all exchanged for us. The cost of running is the repeated process of continual destruction and reorganization of muscle tissue in the body .
Endless running eventually leads to muscle damage . In running, we believe that damage and overuse have the same meaning. The muscle tissue is stronger than the original after the break.
Persist in running fitness
Persist in running fitness
In order to keep us healthy, unharmed, run better, we need to follow some basic principles when running.
1. Run at least once a day. There is enough time for the muscles to rest during the day. If you run for 4 days a week, then the days of not running, the muscles are resting for too long, but it has no effect.
2. Use some low-intensity training instead of one or two days of running per week. For example, training on aerobic and sweating on a power bicycle.
3. Integrate some walking activities into your training
4. The game should be a little less.
5. When you are not ready to maintain physical fitness, you should try to reduce the amount of exercise, maintain the results and insist on reducing the amount of training.
6. Plan deep tissue massage.
7. Apply the same theory to your daily life. We should learn to rest and relax as we study, and this art is worth pursuing. By learning to rest and relax creatively, our body and mind are restored and strengthened.
When a person is running, the amount of oxygen required by the human body increases as the running speed increases.
In order to change this situation, it is necessary to speed up the breathing rate and increase the breathing depth. However, there is a limit to the increase in respiratory rate. Generally, the most effective range is 35 to 40 times per minute.
If the maximum is 60 times per minute, an average of one second should be exhaled and inhaled, which will make the breathing shallower, reduce the amount of ventilation, affect
the inhalation of oxygen and the discharge of carbon dioxide, so that the concentration of carbon dioxide in the blood rises. The oxygen concentration is lowered.
When running, consciously coordinate the rhythm of the pace of the feet with the rhythm of the breathing. Generally speaking, according to changes in physical strength and running speed, you can take two steps, one step
, one step or three steps, three steps and one call. Methods. When the breathing rhythm is adapted to the running rhythm and forms a habit, it is possible to avoid shortness of breath and rhythm disorder, which is extremely beneficial for deepening the depth of breathing. At the same time,
it can also reduce the fatigue of the respiratory muscles and alleviate the adverse reactions caused by the “pole” in running.
Use your nose to inhale while running. Use your nose to breathe and coordinate with your running rhythm to meet your body’s oxygen requirements.
As the running distance and intensity increase, the oxygen requirement increases, and the breathing mode of the mouth and nose is used instead. When inhaling and exhaling, it is slow, thin, and long, and the mouth is slightly exhaled.
Or panting. When breathing is short, when breathing is not good, it is due to insufficient exhalation, insufficient carbon dioxide emission, occupying in the alveoli, limiting the inhalation of oxygen.
If you want to increase your expiratory volume, exhale with your mouth and consciously increase the amount of exhalation and the time of exhalation.
The main purpose of breathing is to provide the body’s oxygen demand and to remove excess exhaust from the body. When the human body rests quietly, it takes about 10 to 12 breaths per minute.
The amount of each breath ( tidal volume ) is about 500 ml, that is, the human body exchanges about 5 to 6 liters per minute when it is quiet.
Although the oxygen inhaled in the body is as high as 1000 to 1200 ml per minute, the oxygen used per minute for 70 kg adults is only about 300 ml.
The maximum amount of ventilation in the human body can reach 100 liters per minute (about 20 times that of quiet), but the maximum oxygen uptake of the human body is only 3000 ml per minute.
This increase in the amount of breathing exchange and the decrease in oxygen use rates seem to indicate that breathing is not a major limiting factor in the performance of human endurance exercise.
Although the amount of oxygen exchanged by breathing ( external breathing ) is more than the amount of oxygen exchanged by the body tissues ( internal breathing ), for the respiratory circulatory system,
whether it is the gas exchange in the lungs, the heart rate, the output per hop of the heart , The blood flow distribution of the human body or the reflux of the veins, etc., are not physiological changes of the human body that can be controlled by consciousness.
Only the breathing mode during exercise is the physiological reaction that can be controlled by consciousness .
Therefore, proper understanding of the correct breathing concept during running is also quite helpful in sports physiology.
It is often suggested that the concept of breathing frequency (number of times) adjusted with the pace of “2 breaths, 1 call” or “2 breaths 2 calls” or other rhythm adjustments.
This principled statement, which does not consider the amount of breathing exchange, is a rather wrong concept of running breathing regulation. In fact, the speed of running is proportional to the amount of breathing exchange.
When the human body is running at different speeds, the amount of breath exchange per minute may differ by more than 10 times. Although the pace of running will change the number of breaths (frequency), never assume that a single breathing rhythm can be fully represented. Breathing adjustment for running.
Breathing adjustments while the human body is running can be significantly affected by the running speed. Although the two are running together at the same speed, the optimal breathing rhythm (depth and number) of the two will vary.
The gas exchange in the human lung is affected by the respiratory rate (number of times), the depth of breathing (tidal volume) and the size of the dead space.
Therefore, in the end, the frequency or depth of breathing should be increased during running, as the basis for increasing the amount of breathing exchange during exercise.
The interpretation of this problem is related to the size of the dead space.
The so-called dead space represents the gas passage (about 150ml) of the human mouth, nose , throat, trachea and bronchus.
When the inhaled air passes through these spaces, it will retain the amount of air in the dead space and will not enter the lungs for gas exchange. Therefore, although the amount of breathing per breath is about 500ml per quiet rest, the amount of air that actually enters the lungs for gas exchange is only 350ml.
If the number of breaths is 10 times per minute, the real lung gas exchange during quiet rest is only 3500ml.
Increasing the depth of breathing (the amount of air inhaled each time) can significantly reduce the effects of dead space and achieve the goal of increasing the amount of gas exchange in the lungs.
In particular, as the running speed increases, the dead space will increase significantly.
If the breathing frequency is only adjusted, the gas exchange efficiency of the lung will not increase, which is unfavorable for the oxygen increase during running.
Breathe by mouth or nose
How to increase the depth of breathing? It is the focus of running breathing regulation. Basically, when the speed of running is not very fast, and the oxygen demand of the human body is not high, a natural ventilation adjustment can be obtained by means of nasal inhalation and mouth exhalation.
At this time, the runner should increase the inspiratory depth of the nose as much as possible and reduce the frequency of breathing in order to obtain better lung gas exchange efficiency.
When the running speed is increased, the depth of inhalation can be increased, and the frequency of breathing will gradually increase.
If the rhythm of inhaling the nose cannot meet the demand of gas exchange in the lungs (feeling that it must be inhaled by mouth), It means that the speed of running is already too fast.
At this time, the speed of slowing down is obviously more important than adjusting the depth or frequency of breathing (the amount of breathing exchange increases sharply, representing an increase in anaerobic metabolism).
Chest or abdominal breathing
The ribs and the sternum are lifted to expand the chest cavity, and the breathing mode of the gas into the lungs is called a chest breathing.
The ribs and the sternum are not moving, and the diaphragm is dilated to cause the thoracic cavity to expand (abdominal protrusion), and the breathing mode of the gas into the lungs is called abdominal breathing.
In fact, abdominal breathing is the so-called “breathing into the dantian (lower abdomen)” breathing regulation, and is an effective means to achieve increased breathing depth.
The use of abdominal breathing to adjust during running can significantly improve the gas exchange efficiency of the lungs.
Running shoes is easy to reduce the damage, but it is easy to lead to flat feet
Putting on sneakers can reduce the impact of the ground on the foot and cushion and protect it. Not only do running shoes have such a function, basketball shoes , soccer shoes, tennis shoes, etc.
have a buffering effect, and different sports shoes will enhance a certain aspect of protection according to the specificity of the movement. Such as anti-skid, curved design.
Because sports shoes are easy to wear, many people wear sports shoes for many years. But in the long run, the loose environment in the shoes will cause the ligaments of the adolescents to become loose and long, forming a flat foot.
Moreover, the sneakers have poor air permeability and are prone to cause skin diseases such as athlete’s foot, dermatitis and eczema.
Light foot running can effectively exercise calf muscles and protect the ankle
Running barefoot, the environment is more demanding. The bottom of the human foot is different from the animal.
The range of outings is limited, so it is best to run barefoot in the room, which reduces the chance of foot injury. If you clean the room, you can avoid the external injury caused by not wearing shoes.
Then talk about internal damage. Running in shoes and running without shoes, the strength of the feet is not the same.
Under normal circumstances, the person wearing the shoes is accustomed to the heel first landing, but the person who does not wear shoes subconsciously protects the heel bone, will habitually run from head to tail, the way the foot is on the ground.
The study found that this type of running can reduce the possibility of pain and injury, strengthen the calf muscles, and is closer to the most primitive way of running.
Pay attention to dietedit
First 60 minutes
Before you exercise, the food you eat is to provide energy . It will fill your “tank”, boost your brain energy and focus on exercise.
At this time, you should eat high-calorie food, come to an energy bar. It is a snack made of cereals. It tastes like an egg roll and can bring you enough energy, so that you don’t feel too full. I feel too hungry.
First 20 minutes
If you only have 20 minutes before exercise, liquid or high G1 food is the most suitable. These fast-acting carbohydrates will help reduce abdominal discomfort or suffocation during exercise while providing immediate burst energy.
At this time, you should eat high-vitamin food, open a bottle of vitamin drink or a honey or jam sandwich made of white bread. This type of food digests quickly.
First 5 minutes
Snacking before exercise is never a must, but if you have insufficient energy or have to rush to the gym after a long meeting, it can provide instant energy supplements.
At this time you need a small amount of high G1 carbohydrates, such as a small raisin, almond or alfalfa.
After 5 minutes
The extremely tired fitness class runs out of your stored glycogen – it’s an easy source of energy that is stored in your muscles and damages your muscle tissue. Therefore, your goal is to replenish these stored energy as quickly as possible so that your muscles can be repaired and not prepared for the next course.
At this time you need a lot of high protein to repair and reconstruct the damaged muscle tissue.
45~60 minutes later
At this time, you should eat a little more. Research shows that people should eat in two hours after exercise, which is the fastest rate of replenishment.
At this time, eating a meal with high carbohydrates and low-fat protein can not only increase the glucose consumed by the muscles, but also help the protein to enter the muscles and repair it.
eat food supplemented with electrolytes. For example, a pasta with lean bolognese and a mixed vegetable.
It is also necessary to supplement the electrolytes lost by sweat to promote the body’s absorption of liquids.
Before and after exercise
The internal organs and limbs of the human body need to have an adaptation process from a relatively static state to a relatively tight activity.
Therefore, people should also make appropriate preparation activities before running, so that the physiological functions of the body can work in coordination under the condition of movement.
If you do not prepare for the run before running, joint ligaments and tendon sprains often occur during long-distance running.
Especially when you are running tight together, it is more likely to happen. Before going for a run, you can usually do the following preparations:
(1) standing, with both hands on the hips, alternating active ankle joints ;
(2) Half awkward, knees with both hands to move the knee joint;
(3) alternating legs and legs, moving hip joints ;
(4) Both hands are waisted and waisted, and the waist is active;
(5) One-handed support, front and rear kicks, active hips, knee joints;
(6) Pressing the legs before and after the bow; pressing the legs left and right, involving the leg ligaments;
(7) Upper body anterior and posterior flexion and slight movement of the upper limbs.
Only the correct posture can make you run fast, efficient, and not easily injured.
One of the keys to losing fat is to run as much as possible with the intensity of your anaerobic threshold (anaerobic threshold) , and the correct posture allows you to achieve this intensity without wasting extra energy.
Do not sit and rest
If you sit down and rest immediately after exercise, it will hinder the blood flow of the lower extremities, affect blood circulation and deepen the body fatigue.
This situation is more common in activities that are more active, such as long-distance running.
The correct way is to do some relaxation and finishing activities after each exercise, such as slow movements and comfortable legs.
2. Do not take a cold bath (or swim) when you are sweating.
When sweating after exercise, the capillaries of the body surface expand, and the body’s heat is largely distributed.
At this time, if cold water is encountered, the capillary will suddenly contract, which will easily reduce the body’s resistance and cause disease.
3. Do not “omit” finishing activities
When you feel that your heart is lacking after each exercise, you should relax, such as freehand exercise, walking, relaxing massage, etc., will help eliminate muscle fatigue and quickly restore your strength.
4. Don’t eat cold drinks
A lot of heat is lost during exercise, and there is an urgent need to supplement it. However, after exercise, the human digestive system is still in a state of inhibition. Eating a lot of cold drinks can easily cause gastrointestinal cramps, diarrhea, vomiting, and easily induce gastrointestinal diseases.
5. Do not eat immediately
During exercise, the blood of the whole body is redistributed, so that the peristalsis of the gastrointestinal tract is weakened, and the secretion of various digestive glands is greatly reduced.
If you eat immediately after exercise without rest, it is easy to cause disorder and function of the human digestive system. Sexual disorders, easy to get sick.
6. No smoking
During exercise, the person’s breathing accelerates and the body needs to ensure adequate oxygen intake.
If you smoke immediately after exercise, it will reduce the oxygen content in the lungs, chest tightness, wheezing, difficulty breathing, dizziness, fatigue and so on.
7. It is not appropriate to drop body temperature
If the outdoor temperature is high, it will feel hot and unbearable after exercise.
If you enter the air-conditioned room or the cold air, you will break the normal physiological regulation function, make the physiological function disorder, and easily get cold, diarrhea, asthma, cold and cold. And other diseases.
8. It is not advisable to take a hot shower immediately.
After the exercise, a large amount of blood in the body is distributed in the limbs and the body surface.
If you take a hot bath immediately, it will increase the blood flow of the body surface, causing insufficient blood supply to the heart and brain, and the risk of heart and cerebrovascular accidents.
If you have carefully observed the running of others, you will find that many people are on the ground with their feet on their feet and the sound is louder when they land. The correct action is to run the ground when the foot is landing, and the middle foot should not touch the ground. This is a protection for the ankles and knees to prevent the occurrence of periostitis.
The swing arm keeps the body’s balance and coordination during the running process, making the body swing more naturally, which is more in line with the rhythm of human body movement.
When swinging the arm, just remember not to expose the elbow before, and then do not show your hand, naturally swinging with the footsteps.
Running is to keep your head up and help to improve the body’s respiratory circulatory system and establish a normal state of mind.
Because you are constantly consuming energy during running, and you are prone to fatigue. If you can use your will to lift your spine, then it is very simple to improve the hunchback.
The breathing during running is far-reaching and long. Generally, the nasal suction is used. When the physical strength is severely reduced, the mouth can be used.
As a kind of aerobic exercise for jogging, jogging should be separated from the fast running.
In general, the number of heart rate rhythms that are most suitable for physical exercise is: (220-age) × 60%. When you run, you can measure the following appropriately.
Head and shoulders
Head and shoulders should be stable. Head to see the front, squatting slightly but not bowing.
When running, relax your shoulders first, then stand up as much as possible, stop, and return to the original position and repeat.
Arm and hand
The hand should be held slightly, and the size of the arm will be bent to about 90 degrees, naturally swinging back and forth. Be careful not to expose your elbows to the forward arms, and do not show your hands in the backward arms.
Drive the calf with your thighs. The knee joint should be oriented toward the toe. Lift it to a reasonable height and let it go down.
Relax your feet, don’t tighten your toes, and raise your feet to 10 cm above the ground to put down the repeat.
When the soles of the feet are on the ground, do not use too much force on the forefoot to avoid developing the calf muscles.
Fitness running is generally best arranged in the morning, followed by about 7 am and 5 pm. Middle-aged people are generally arranged to exercise in the morning due to work.
First, they do not conflict with work. Second, the morning running air is fresh, and fresh air is good for the respiratory system .
In addition, when a person goes through sleep, his physical strength is restored, but physiologically, there is still a certain state of inhibition.
Morning exercise is good for nerve excitement, excitement, and promotion of metabolism. It is good for keeping a good spirit and physical strength into one day’s work.
Some people think that the morning oxygen content is low (plant respiration), the air is fresh, only the inhalable particles are small, and the evening people’s mental state is the best, so exercise should be carried out at about 5 to 6 o’clock in the evening.
It is not advisable to run before or after meals. Eating after a meal or eating immediately after running will cause a decrease in gastric acid secretion, affecting the digestion of food. Over time, it will cause stomach problems.
Generally, exercise after 1 hour after meals is good. Running before going to bed is not good.
Exercise before going to bed will make the brain The cortex is highly excited, producing an adverse reaction that is more difficult or less likely to fall asleep.
However, it is not advisable to exercise on high-altitude exercise on an empty stomach in the morning. If the distance of long-distance running is long, you can drink a small cup of sugar or eat less snack food.
“In theory, at dusk, the oxygen concentration in the atmosphere is the highest, the human being is the most sensitive,
the coordination is the strongest, the physical exertion and the body’s ability to adapt are the strongest, and at this time the blood pressure and heart rate are both low and stable, indeed
It is a good time for exercise,” the expert said, but this does not mean that the rest of the day is not suitable for exercise.
There are obvious individual differences between different people, and the cardiopulmonary function and physical state are different.
The exercise time , frequency of exercise, and movement mode should not be uniform. It should be said that the best time to exercise is not absolute, there must be some differences between people.
If there are conditions, experts suggest that it is best to consult a doctor based on a health checklist and your own routine and diet.
In addition, for the office workers in the city, some are working overtime at dusk, and some are rushing to the home, it is very unrealistic to let them squeeze out an hour a day when they are busy.
In fact, for most people of normal physique, as long as they avoid half an hour before meals, one hour after meals, and one hour before going to bed, they can exercise at any other time.
If you have developed the habit of morning exercise, you will certainly benefit a lot from perseverance. There is no need to change to a late practice.
Exercise time is not enough, exercise is not suitable for yourself, there is a very simple measurement method:
If you exercise for a period of time, full of energy, good appetite, good sleep quality, measure the pulse early, the number of beats per minute is similar or changed Slow, then congratulations, this shows that the amount of exercise and exercise you choose is very suitable; on the contrary,
if you exercise for a period of time, often sleepy, sleep bad, measure the pulse early, beat more than 6 times per minute, this is more than this, this Indicates that your exercise is excessive and should be adjusted under the guidance of a doctor.
In addition, the amount of exercise should not be static. For example, running, the start time should be shorter, the speed is slower, and the body adapts to a period of time, then gradually extend the running time and make the speed faster.
Boys and girls have different physical conditions, and sports should not be similar. After the group exercise in the morning, the arrangement of the evening should reflect the characteristics and differences.
Boys are more powerful and can carry weightlifting, dumbbells, basketball, football, etc. The girls have good flexibility and can arrange gymnastics, aerobics , cycling, swimming and so on.
Need to be reminded that exercise is not necessarily healthy. For primary and secondary school students, they should maintain 9 to 10 hours of sleep every day.
If you want to get up early in the pursuit of exercise , it will be harmful to your body.
Adequate sleep, balanced nutrition and proper exercise can only bring health to people if they are closely combined. In addition, before the morning exercise, you must eat some liquid food such as milk, drinks, etc., should not go on an empty stomach.
Eat better at noon, and eat fast food without moving.
Running is a popular form of exercise in the national fitness. Although the movement is simple, it also produces sports injuries.
If you do not get enough attention, it will even cause serious physical damage and will not achieve the purpose of fitness. Common injuries are:
The main cause of stomach aches is that there is no preparatory activity before the formal exercise.
Because the heart is too inert, it can not adapt to the exercise load, causing respiratory muscle disorder “heavy gas”, or the mesentery is excessively pulled after drinking and drinking water.
Prevention: slow down, adjust breathing rhythm, deepen breathing. At the same time, pressing by hand can relieve pain.
Calf muscle soreness is a normal physiological phenomenon during exercise. When muscle contraction produces energy, a series of changes occur in the muscle.
Adenosine triphosphate, phosphocreatine, and glycogen are liberated.
If the intensity is too large, blood circulation cannot keep up, oxygen Insufficient supply, accumulation of lactic acid, stimulated the nervous system and caused pain.
Treatment: hot water, foot massage, leg washing.
Commonly known as leg cramps, it is a phenomenon in which tonic muscle contraction does not relieve relaxation. Frequent winter, cold weather, unprepared activities or cold stimulation of the calf muscles can cause muscle soreness.
Treatment: keep warm, traction, massage.
In the movement, the breathing is uneven, no nasal breathing, cold air inhalation into the lungs, pulmonary vasoconstriction, blood circulation disorder, long-term chest running, chest tension and chest pain.
Prevention: Use the nose to breathe during the run and keep warm.
Achilles tendinitis refers to the synovial layer and its connective tissue damage between the deep fascia and tendon tissue of the posterior aspect of the ankle, causing blood circulation disorders, leading to damaging inflammation of the iliac crest and tendon tissue.
Because the running ground is uneven and hard, it will cause Achilles tendinitis. Flat feet, arches are too high, and lack of muscle strength in the posterior group are also the main cause of the disease.
Prevention: Add a layer of cushioning inside the heel to help relieve tension in the Achilles tendon.
The plantar fascia is a tough and low-ductility fibrous tissue that plays a role in maintaining the normal curvature of the arch. Patients with plantar fasciitis usually get the most painful when they wake up in the morning or walk for a long time.
After a period of time will be alleviated, so many people do not pay attention, continue to run to lead to deterioration, the main reasons are:
1. Flat feet , 2. Calf tendon exacerbation of this damage.
Handling: Reduce the time to run away. Apply ice to avoid the toe up.
Prevention: Do stretching exercises and practice muscles.
The urine color becomes darker and belongs to normal physiology; white turbidity appears in the urine because the metabolism of energy supply in the body is strong, phosphate excretion increases; urine color turns red or soy sauce color,
red blood cells, hemoglobin, renal blood circulation disorder appear in the urine, An increase in capillary permeability, i.e., motoruria, occurs only when the intensity is high.
Prevention: Reduce exercise intensity.
Experts reminded that it is better to teach people to fish than to fish . To some extent, to develop sports interest and self-exercise in sports, this is more important for middle school students.
The study found that active exercise is much better than passive exercise. During active exercise, people are in a good mood, the endocrine system works better, and they are concentrated during exercise and are not easily injured.
In passive exercise, the original grievances, emotions and body confrontation, muscle coordination is not good, more likely to cause sports injuries.
Running is a simple and easy way to exercise. Proper participation in running activities has many benefits for people’s health, but for some people it is not appropriate to participate in running exercises.
If the patient with coronary heart disease has had pain in the anterior region of the heart in the past two months, and radiated to the left shoulder blade, can not run; usually do a slight housework, or a chest floor,
chest tightness, shortness of breath, flustered People should not go to run; those with severe heart valve disease, such as rheumatic heart disease, patients often feel flustered, lower extremity edema, etc.,
congenital heart disease patients with a slight activity on the lips and chest pain, heartbeat chest pain, should not participate in running;
In addition, due to various factors, heart enlargement, arrhythmia, and hypertensive patients, after taking antihypertensive drugs, blood pressure is still high, it is prohibited to participate in running exercise, so as to avoid accidents.
Diabetes patients can not participate in running on an empty stomach after insulin injection .
In order to avoid hypoglycemia, patients with severe diabetes can not participate in running without insulin injection or acute infection, because the insulin in the body is at the lowest level and the amount of exercise during running.
Larger, can not make good use of glucose to supply energy, but use fat to supplement, thus producing a large number of fat metabolites – ketone bodies , acidosis may occur.
And patients with significant impairment of liver function, active tuberculosis , acute nephritis and other patients should gradually resume running after the condition is relieved. 
(1) Morning exercise should try to choose a softer venue. It is best to practice running on the runway in the sports field and not to run on a very hard ground.
(2) Do not wear hard-soled shoes when running. Try to wear shoes with softer and thicker soles.
It is best to wear sports shoes and rubber shoes. You can also wear cloth shoes without rubber shoes, but do not wear hard-soled shoes or plastic shoes.
(3) The posture of running should be scientific and reasonable. Should be the first to land, quickly transition to the sole of the foot, in order to facilitate the buffering action, reduce the resistance when landing.
The back of the leg is stretched. When the foot is landing, use the cushioning force, not too fierce.
This makes people feel that the feet are light and flexible, and can also reduce the burden on the foot, which can last for a long time and avoid the pain.
(4) When running, the laces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet.
Always use hot water to soak your feet, at least after each morning exercise and every night before going to bed, wash your feet with hot water, which can reduce the viscosity of the lower limbs muscles, enhance the elasticity and stretch of the joint ligaments, and prevent injuries.
Pain, this is good for morning exercises the next morning.
(5) Before and after taking part in morning exercise, it is necessary to do a good job of warm-up activities and finishing activities, especially the hips, knees, ankles,
muscles, tendons and ligaments of the lower limbs should be fully active before they can participate in morning exercise. These are also very important to protect your feet.
Sports three bogey
Experts pointed out that in some cases, you must be prepared before the exercise, encounter fog, haze weather, you should cancel the scheduled exercise plan. Pay attention to the following points when exercising:
Do not prepare for exercise. Doing simple limb movements before physical exercise is good for safe and effective exercise.
Because in the cold winter, the body’s elasticity and extensibility of the muscles and ligaments are significantly reduced by the stimulation of the cold, and the flexibility of the whole body joints is much worse than that of the summer and autumn.
If you do not prepare for exercise before exercise, it may cause muscle, ligament strain or joint sprain, resulting in exercise failure.
Second, avoid the foggy weather exercise. Fog is made up of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to increased breathing,
it will inevitably absorb more toxic substances, affecting the supply of oxygen, which may cause chest tightness, difficulty breathing and other symptoms. In severe cases, it may cause rhinitis, pneumonia, bronchitis, and conjunctivitis. And other illnesses.
Three bogey do not pay attention to keep warm. Keep warm during exercise, otherwise it will cause colds and colds. When the weather is cold, you can gradually reduce your clothes after the body is hot.
You don’t have to take off your clothes immediately when you start exercising, and don’t take off your clothes when you sweat. Otherwise, you may catch a cold.
Type of exercise
Long distance running
Long-distance running is referred to as long-distance running, and English is long-distance running.
The original project was a 4 mile, 6 mile run, starting in the mid-19th century and gradually being replaced by a 5,000-meter run and a 10,000-meter run. According to records, the earliest official long-distance race in modern times was a professional competition held in London, England on April 5, 1847.
Jackson of the United Kingdom won the 6-mile race with a score of 32 minutes and 35 seconds. The men’s and women’s events in the Olympic Games are both 5,000 meters and 10,000 meters.
The men’s project was included in 1912; the women’s 5,000-meter run was included in 1996, and the 10,000-meter run was included in 1988.
The sprint is one of the track and field events. It generally includes: 50m, 60m, 100m, 200m, 400m, 4x100m relay , 4x400m relay, etc. Its sporting characteristics :
It is the project that people run the specified distance on the determined runway at the fastest speed at the same time, and the first one is the winner.
In the aspect of human body energy supply, the human body is maximized. Use human instinct and supply energy in the form of anaerobic metabolism .
Middle and long run
Middle and long distance race is the abbreviation for middle distance running and long distance running.
It is a track and field sports project with a distance of more than 800 meters . The middle distance running project has 800 meters and 1,500 meters for men and women; 5,000 meters and 10,000 meters for men and 3,000 meters, 5,000 meters and 10,000 meters for women.
Middle and long distance running is a long-established and popular sport. There were middle and long distance races at the ancient Olympic Games more than 2,000 years ago.
In the 19th century, the middle and long-distance running was prevalent in the UK, and later the world began to develop. China has also had a long-distance running since 1910.
When you are running, pay attention to your eyes. Just look straight ahead. Don’t always shake your head and shake your head. Stare at the things ahead to give yourself motivation: I have to go there, where I am going.
Looking around will not only affect efficiency, but also make your mood worse, and the more you run, the more you lose motivation, so people who want to run and lose weight remember.
It is best to choose the time to run and lose weight in the morning or evening, because these two time periods are the most suitable time for running, and the running time depends on your own situation. Don’t blindly set a high plan for yourself.
If you can’t finish it. Will be discouraged, will have a bad impact on the next exercise to lose weight.
When you are tired, you can take a break for a while, don’t rest for too long, don’t stop, go slowly, wait until the rest is enough to continue running, and then cycle the rules of running to walking and then running.
And when running, the speed should be uniform, don’t rush, and there is no power after exhausting the power.
So the speed of running should be controlled.
If you really can’t keep going, you should encourage yourself to encourage yourself. Don’t say something like “I am tired” or “I can’t keep going”.
I want to encourage myself. “You can do it, I can still stick to it.” This encourages yourself to be a good way to decompress and promote.