What are the benefits of running? Is running effective for weight loss?

Running can be said to be the most common national sport in daily life. It is also recognized as the best whole-body exercise. In fact, seemingly simple running also has many benefits to human health. Running can make the muscles of the whole body contract and relax rhythmically, so that the human body's muscles can achieve a bodybuilding effect, and it can also promote the normal development of bones.

For those who need to lose weight, running is also a very effective way to lose weight . Especially for growing children, daily running is the best way to improve blood circulation. For the elderly, running is also a good way to improve metabolism.

1. Running is a whole-body exercise that can make the muscles of the whole body contract and relax rhythmically, increase muscle fibers and protein content. Well-developed muscles are one of the hallmarks of bodybuilding.

2. Skeleton is the support of the body and the lever for human activities. For adolescents in the growth and development period, insisting on running can improve blood circulation, increase the supply of nutrients to bone cells, and enhance the growth ability of bone cells, thereby promoting normal bone development. In the elderly, metabolism weakens, muscles gradually atrophy, bones undergo degenerative changes, and bone and joint diseases become more and more common. Persistent running can enhance metabolism, delay degenerative changes in bones, prevent the occurrence of senile bone and joint diseases, and thus delay aging.

3. The heart is the central hub of blood supply throughout the body and the driving force of life. If you keep running for a long time, your heart muscle will be strong and powerful, and the amount of protein and myoglobin will increase. Under X-ray fluoroscopy, you can clearly see that an athlete's heart is larger than that of an average person, has a fuller shape, and beats stronger. The average person's heart blood capacity is 765-785 ml, while that of a person who insists on exercising can reach 1015-1027 ml. The heartbeat can be slowed down by 10-20 beats per minute than that of a normal person, thus reducing the burden on the heart. On the other hand, running can enhance the heart's tolerance. As we all know, when the average person's heart rate exceeds 100 beats per minute, they will feel dizzy, anxious, and breathless; while people who run for a long time can tolerate it up to 150 beats per minute.

4. Human life activities cannot be separated from oxygen for a moment. We inhale fresh oxygen and exhale carbon dioxide. Important indicators of respiratory health are vital capacity and maximum ventilation. Running can develop the respiratory muscles and increase lung capacity by 1-2 liters. The maximum oxygen uptake of trained athletes can be increased by 33-60% compared to ordinary people.

5. Running can enhance gastrointestinal motility, increase the secretion of digestive juices, improve digestion and absorption capabilities, thereby increasing appetite, supplementing nutrition, and strengthening the body.

6. Running can temper one's will and perseverance, enhance resilience and patience, improve sensitivity, and promote the ability to adapt to the environment. People who exercise regularly for a long time have three characteristics when completing quantitative work: first, they act quickly; second, they have great potential and can exert their maximum functional potential to complete tasks; third, they recover quickly, eliminate fatigue quickly and thoroughly, and can quickly return to a calm level.

In general, daily running has many benefits to human health, but there are also many things to pay attention to when running. Here I would like to remind you that the intensity of running should not be too high at one time, and when you feel unwell, you should also reduce the running time. It can be said that only scientific exercise is most beneficial to health.