How to exercise by running

Running is an extremely simple sport that anyone can do. It exercises all parts of the body. It has become a common means of preventing and treating diseases both at home and abroad. Running can exercise our physical and mental qualities, and it can also exercise our lung capacity. If women want to exercise their lung capacity, then let me talk about how to exercise through running.

Running can promote metabolism, control weight, cause the decomposition of sugar in the body, and reduce fat accumulation. This has a positive effect on preventing coronary heart disease, diabetes, organolithiasis and cholecystitis. Appropriate running, especially jogging, can also increase appetite and help weak people with poor digestion and absorption function and underweight gain weight.

Running can improve lipid metabolism and prevent arteriosclerosis. At the same time, running can exercise nerves and blood vessels and prevent hypertension. For those who do mental work, moderate running in the wild can eliminate mental fatigue, prevent neurasthenia, and treat cardiovascular neurosis.

However, if you insist on long-distance running every day, you should not run more than 10 kilometers, because intense aerobic exercise may increase the hormones produced in the body, thereby suppressing the activity of the immune system. If you run for the purpose of exercising, the time should not be less than 5 minutes, otherwise it will not help your cardiopulmonary function.

Running can burn fat. A person weighing 61 kg can consume more than 2009 jogs of calories by jogging for 45 minutes. It can also shape muscles, with more obvious effects on the legs and buttocks, and release stress from the whole body and mind. Running is the most common, popular and best exercise method among all sports.

The blood circulation speed when running is much faster than when in a resting state. Oxygen, nutrients and various biochemical enzymes can be delivered to the corresponding tissues quickly and timely. In addition, a large number of capillaries are open, so that many wastes and toxins retained in the body can be "flushed out" of the body through sweat, just like doing a general cleaning for the body, keeping the body's internal environment clean, pure and healthy.

How to improve the quality of running and achieve the effect of weight loss and fitness more easily?

1. Take a deep breath before running

Before running, inhale enough air through your nose, then hold your breath for 5 seconds and exhale slowly. This will allow your body to enter the best exercise state.

2. Breathe and relax after running

Block your right nostril with your left middle finger and inhale for 4 seconds. Then hold your breath for another 4 seconds, remove the fingers on your right nostril, exhale slowly, and repeat on the other side. Using this breathing method 15 minutes after running can effectively relax and relieve discomfort. Using this method in the morning can also help clear your nasal passages.

The editor would like to remind everyone that if you want to be healthy, please run! When running for the purpose of healthy weight loss, the time should not be less than 20 minutes, and the speed should be slow enough to maintain even breathing. If you stop this exercise, the amount and duration of exercise should be gradually reduced day by day to avoid rebound of obesity. People who want to lose weight should be mentally prepared to persist for a long time.