The dopamine secreted by running is second only to falling in love. Three kilometers specializes in all kinds of unhappiness, five kilometers specializes in all kinds of internal injuries, and after ten kilometers, the heart is all open and kind.
Recently, I have been asked a lot about the precautions of running, how new people run, and how many suitable brothers to run. There are also many new friends who just started fitness running and punch in my comment area every day. I’m really glad to see your persistence every day. In order to make everyone have a better experience and progress in running, and to avoid injury and keep going, I’m going to share a primary teaching about running today, mainly from the following aspects: running is suitable for people, the benefits of running, the rumor that running hurts the knee, how to run scientifically and healthily, the amount of running, the running plan and the running purpose.
First, those people can’t run? Too fat is not suitable for running for a long time, and it should be controlled within half an hour. If the time is too long, the internal organs and knee joints will be under too much pressure, and it is easy to get hurt. If you have fever symptoms caused by various diseases, you should stop running. When you have fever, it is a process of high self-consumption. Running may increase the burden on your body, reduce your ability to recruit muscle strength and nerves, and you are easy to get hurt without much gain. People with other diseases and defects that are not suitable for strenuous exercise should try not to run.
Second, the benefits of running: medically speaking, 1. Running for more than 30 minutes every day can play a role in reducing weight and fat. 2. Improve cardiopulmonary function and increase vital capacity. 3, promote blood circulation, which is conducive to the discharge of metabolic wastes and toxins in the body. 4, improve the body’s immunity and enhance disease resistance. Enhance joint flexibility. 5. Strengthen muscles and bones to prevent osteoporosis. Enhance the coordination of the body and delay aging. From the external and internal aspects, insisting on running can improve your body posture, stand and sit, walk like a tiger, enhance your self-confidence, and keep running for a while, and you will find that your spirit is completely different. From the student party’s point of view, running for 20-30 minutes every day can improve your blood circulation, temporarily empty and relax your brain, relieve muscle stiffness and nerve fatigue caused by sedentary, be conducive to sleep and physical and mental recovery, and make the next day’s study twice the result with half the effort. To sum up, running is a simple and rude thing with the least investment and the most benefits. Now you pay a little sweat every day, and you will reap the accumulated benefits of snowballing in your future life.
Third, does running hurt your knee?
Many people say, never run, or never "run too much". Running hurts your knee and meniscus. Does running really hurt your knee? The answer is definitelyno. Running has taken too much blame for the knee injury. I just want to say that if you don’t want to run yourself, any reason can be an excuse for not wanting to run. Beginners run unscientific, and excessive exercise is actually the culprit of knee injury in running. ok, let’s redefine what is excessive. Does a person who can run a marathon run 10 kilometers at a medium-to-low speed and five-distribution speed every day? It is definitely not excessive. His physical foundation allows him to bear the moderate and low-intensity running of 10 kilometers a day. A person who has never run can’t hold on to one kilometer. Can he run two kilometers at a speed of five points a day? It must be excessive again, and the running posture is not standardized, and the probability of injury is almost 100%. Therefore, everyone is different, and the concept of excess is different. Another reason is that your knee is so weak that you hurt it after running a few steps? So fragile, shouldn’t you try harder to increase its strength and endurance? People in their sixties and seventies who need crutches when they can’t walk neatly must not be regular runners, but people who almost never exercise. Without running once, your muscles and ligaments will be strengthened to varying degrees, which is very simple. So as a runner, how to learn the standard running posture and improve the distance and pace?
Fourth, how to run healthily.
First of all, choose the time. In the morning, the vitality of the human body is relatively low, the oxygen content in the air is relatively low, and it is relatively more tiring to run. After a night’s consumption, the glycogen content in the body is also relatively small. Running in the morning is conducive to making fat more involved in energy supply and more conducive to reducing fat. Evening is the most energetic time for human body, and it is also the time with the highest oxygen content in the air in a day. Therefore, fun run’s words will have better sports performance. The specific time can be arranged reasonably according to your own time. Secondly, the choice of equipment, clothes should be loose and suitable, just a few days before driving, feet are easy to wear bubbles, so novices try to choose a pair of soft shoes and tie their shoelaces to make shoes and feet fit better. After running for a while, they can choose a hard and elastic sole, which is easier to accelerate and protect ankle joints.
In running posture, look straight ahead, and the line of sight is a little bit lower horizontally. Don’t lower your head or raise your head. Keep the big and small arms at an angle of 70-80℃. Make a fist naturally and swing back and forth. Don’t move forward beyond the center line of your body. Don’t bend your elbows too high. Avoid rubbing your arms with your body. Swing your arms reasonably can keep your torso stable, avoid shaking your body from side to side, hold your chest slightly, and spread your shoulders slightly. Don’t collapse your back. During running, the hip is taken as the axis, and the thigh is driven by the hip, and the thigh naturally drives the calf. When the foot lands, it experiences a rolling process. No matter whether the heel lands or the sole lands, the position of the center of gravity should be slightly ahead of the arch of the foot, that is, the center of gravity moves forward slightly, and bending the knee slightly at the moment of rolling landing and reasonable landing can increase the buffer and reduce the impact force, and protect the ankle joint and knee. Many friends say that after running, your mouth smells like rust, like drinking gasoline, burning trachea, dry throat, and you will get angry after running for a while, and your left and right abdomen will swell and hurt, all because of the wrong breathing method. The correct breathing method should be to avoid inhaling through your mouth. The role of the nasal cavity is to warm and moisten the air, so that the air passing through the nasal cavity will not be too dry and cold. When jogging, try to breathe only through your nose, three steps and one nose. Three steps and one call or two steps and one call depends on your own pace and cardiopulmonary function. Finally, try to breathe in the abdomen, that is, expand your abdomen when inhaling.When exhaling, the abdomen is closed, which is more conducive to expanding the chest and inhaling more air. This part is relatively dry, and needs to be tried and practiced repeatedly. Just knowing it doesn’t mean that you can learn it. Just like learning to swim and know more skills, you will never learn it without going into the water. Therefore, you should run, accumulate running time and amount, try your best to lean to the standard, and slowly your body will automatically choose the most efficient exercise mode, and finally form muscle memory.
Sixth, running amount and running plan.
People are good at long-distance running, which is engraved in genes and natural selection of nature. You can’t run, you’ve been starved to death for a long time, so don’t be afraid that running will hurt your health. When you know and try to master the most efficient, reasonable and standardized running posture, you can boldly run. Brothers who just started running can start from 3-5 kilometers at first, and their pace is not limited. They are required to try not to stop, keep running, pay special attention to controlling running posture, and try to maintain a stable body without swinging from side to side. Muscle ache is inevitable the next day after the first run. You can choose to take a day off, or you can choose to continue running the next day. After about one kilometer, the feeling of muscle ache disappears. From a relatively scientific point of view, it is relatively healthy to run three to five times a week. Due to muscle soreness, the sudden amount of exercise increases greatly, and lactic acid accumulation is the main cause of muscle soreness. Secondly, the muscles are relatively weak at first, and they will be forced to tear and break by sudden large-scale exercise. In the next 24-48 hours, the body will only need more muscle cells with greater strength and endurance to replace the weak damaged muscle cells. This is also a major principle of muscle building. Therefore, novice friends should pay attention not to be too large and intense in the early stage, and control it within the repair range of your body. If the repair speed is lower than the injury speed, it is excessive exercise. Excessive exercise will not only fail to achieve the goal of becoming stronger, but will become weaker and weaker. From the amount suitable for you, slowly accumulate running time and running amount, so that your body will be stronger and stronger after continuous damage repair.The first stage lasts for 7-14 days, which is also a relatively uncomfortable stage. Progress is painful. If you can persist, you will be greatly strengthened. At this time, you will find that the initial amount and intensity are very easy for you, because your body is already very good. When you feel relaxed, there is no pressure, that is, when you enter the bottleneck period and your progress becomes slower and slower. Therefore, it is time to increase the amount and intensity of exercise. By analogy, repeat this process of increasing intensity, adapting and increasing intensity, and you will become faster and faster and run farther and farther.
Seventh, whether you want to lose fat, be simply healthier or gain muscle and weight, running is a good choice for you. First of all, reduce fat. Running is the simplest, most convenient, rude and effective exercise. Running for more than half an hour can burn fat effectively and efficiently. Three major energy-supplying substances of human body, sugar, fat, protein. Glycogen is the priority and the main energy supply method. When glycogen supply is insufficient, the proportion of fat participating in the function will increase, and half an hour is about a node. The fat burning efficiency will be high between half an hour and an hour, and protein energy supply will begin to increase after one hour, so it is best to control the duration to less than one hour. (Specially, it doesn’t mean that fat and protein don’t participate in energy supply five minutes before exercise, but there will be less fat and even less protein. You have to say that ATP is the energy supply, and I’m not just with you, so there’s no need to be too professional. Just know what’s going on.) Fat reduction is nothing more than more consumption and less intake. If you want to lose fat healthily, more exercise consumption is the king under the condition of normal eating and ensuring nutrition. Is it not fragrant to consume excess fat and convert it into muscle? By the way, some people say that it is not accurate to lose muscles with a lot of aerobic exercise. A lot of aerobic exercise does consume a lot of energy, and even breaks down amino acids, the raw material you used to repair and strengthen muscles, but this will only happen if you don’t take enough food, such as brushing your fat quickly, eating little meals or even skipping meals. Of course, long-distance running is not recommended if you are overweight or severely obese.The pressure on knees and ankles is too great, and the risk of injury is very high. It is suggested that dieting should be combined with a small amount of exercise to lose weight first. Running without injury is the most important thing. For the sake of health, the weight is very healthy. Running is to enhance the cardiopulmonary function, make the body more coordinated and the muscles more durable. Then run, five kilometers, ten kilometers, spend the novice period, and gradually increase the distance and intensity. Under the condition of no injury and good rest, combine moderate and slow speed. Of course, it is also possible. It is recommended to run for 20-30 minutes. Running can effectively increase the regeneration and distribution of capillaries throughout your body, make you more appetizing and enhance your cardiopulmonary function. This is a necessary condition for you to gain muscle. The main reason for thin people is not that you consume too much, but that you have problems with digestion and absorption, low conversion rate and poor appetite. Running can improve your physical condition, digestive system and endocrine system in an all-round way, and a lot of consumption can stimulate your appetite, etc. A healthier physical and mental ability is conducive to your goal of gaining muscle and weight.
I accidentally said too much. The length of this copy is relatively long. I can see that the friends here must be iron powder. Thank you for your support. If you think what the master said is reasonable and it is helpful to you, you must arrange it for three times. There must be no less comment barrage forwarding, hehe. Of course, as a newcomer to the fitness area, up has only a superficial knowledge of theory, and there must be some mistakes or unprepared places in the video. Please also ask more professional brothers to comment and communicate, so that we can learn together and make progress together. If the data in this video is good, I will give you more sharing videos like this in the future. Thank you for your watching and support. I’ll see you next time.