Can jogging improve physical fitness?

Many people with poor physical fitness will choose jogging to improve their physical fitness. Jogging is also a kind of exercise. It is a kind of exercise we use to lose weight and keep fit. When choosing jogging for fitness, everyone will have many questions, because jogging everyone feels that it will not consume too much physical energy. This kind of exercise satisfies people's desire not to be overworked, but many people are worried that this kind of exercise method cannot enhance physical fitness. So can jogging enhance physical fitness?

Running can achieve the purpose of physical exercise, which is manifested in the following points:

(1) Maintain normal blood pressure According to research, people who run 10 miles (about 16 kilometers) a week have a 39% lower risk of high blood pressure and a 34% lower risk of high cholesterol than those who run no more than 3 miles (about 4.8 kilometers) a week.

(2) Exercise bones: Among all aerobic exercises, running is the most effective in strengthening bones. When researchers at the University of Mississippi compared the bone density of runners and cyclists, they found that 63% of cyclists had lower spine and hip bone density, while among runners, this proportion was only 19%.

(3) Increase lung capacity: Running can increase the average lung capacity from 5.8 liters to 6.2 liters. At the same time, the amount of oxygen carried in the blood will also be greatly increased.

(4) Enhance immunity: Running can promote the production of white blood cells and eliminate viruses and bacteria in our body.

(5) Running can reduce the risk of stroke and breast cancer. Regular running has become a treatment recommendation for patients who are prone to or already in the early stages of osteoporosis, diabetes, and hypertension.

14:00 to 17:00 is the best time for exercise. As a graduate student, you can choose to run from 16:00 to 17:00 or 17:30 every afternoon after class or experiment. Warm up for 10 to 20 minutes, then run for 20 to 30 minutes, and finally walk for 10 minutes to relax. This will achieve the best exercise effect.

Specifically, you should first do a good job of all joints, especially the ankles, knees, waist, shoulders and other parts of the body activities, and do some stretching exercises such as straight leg press and side leg press; then run from slow to fast, and then from fast to slow for 20 to 30 minutes, pay attention to deep and even breathing, adjust the speed and time of running according to your actual situation, if you can measure the pulse, it is best to make the heart rate reach 120~160 times/minute, so that it can play the role of exercise, and it will not be excessive; after running, do not stop immediately, walk for 10 minutes, and do some limb stretching exercises to help relax.

Jogging can improve your physical fitness, but if you want to do so, you still have to make a lot of efforts. Jogging is also an aerobic activity. Jogging can enhance our oxygen absorption capacity and make our bodies healthier. In fact, jogging is a form of exercise that will only be effective if you persist in it for a long time. Everyone must persist in it for a long time.