Recently, “Liu Genghong’s Fitness” has been on fire!It also drives a popular trend of national fitness, especially many young people now, in a fast -paced life, also deeply realized the importance of health.
Xiao Zhao is no exception. He has just graduated from college recently. He has been assigned to the unit to start an internship. He has a lot of work content. He has a lot of pressure every day. Not only is his mood become very low, but he also starts to worry about his health.Looking at the hot fitness trend on the Internet every day, he couldn’t help but feel at his heart, so he decided to let himself move step by step, such as starting with the simplest running.
However, it was difficult to run in the specific run, because he searched for the related running strategies online and found that the sudden death rate of running in the morning was relatively high. Although I don’t know why, it feels very dangerous;Xiao Zhao thought that it was the most important thing to sleep, so he didn’t want to run at night.But why are there so many people running on the street every day?Why don’t they worry about sudden death or insomnia?
With these questions, let’s talk about the things about running today.
But before solving questions, the first thing we must be sure is that there are indeed many benefits to stick to exercise, which not only can enrich our lives and improve physical quality.It can also prevent many diseases. Don’t believe it here, let’s take a look at the great benefits of exercise.
1. Exercise can reduce the incidence of cancer
There was one experiment on the incidence of exercise and cancer in the American Institute of Cancer. In the experiment, 1.4 million people had a 11 -year follow -up survey.The results show that the probability of suffering from cancer with a large amount of exercise is 7%lower than ordinary people; and people who go to an average of more than 1 hour per day will not only have 42%of the probability of esophageal cancer, but also the probability of suffering from liver cancerIt is also 27%less, and the probability of renal cancer is 23%less.
It also found that the chances of suffering from colon cancer, rectal cancer, gallbladder cancer, and breast cancer have less than 20%less than those who do not exercise. Even if they smoke, the chance of lung cancer will decrease by 26%.Therefore, exercise can reduce the incidence of cancer is correct.
2. Exercise can lose weight and improve the three highs
The first motivation for many people to exercise is to lose weight. In fact, it can not only control the weight growth of people, but also regulate blood pressure and blood lipids. For many elderly people with three high risks, they can achieve the purpose of improving physical conditions.
3. Exercise can change cardiopulmonary function
Many people know that aerobic exercise can better improve the cardiopulmonary function of people, including fast walking, swimming, jog or climbing, etc. It is recommended to choose at least 3 times a week, 15-20 minutes each time.
4. Exercise can improve depression
According to relevant research results,If there is depression, it can be relieved by exerciseEssenceBecause people who often exercise will find that every time you exercise, you will feel good, because through the release of the body, you can transfer some bad emotions, and even the fatigue will be reduced.More people choose to think about things while exercising, which can not only stimulate their potential, but also improve their way of thinking.
Since the sports have so many positive impacts on our lives, why are there still statement of sudden death or insomnia?Should we be afraid of running?Please look down:
About morning running
It is almost the “compulsory courses” as running enthusiasts, and these years have also been loved by everyone, but the news has frequently reported the news about the sudden death of the morning running, which makes people feel confused.
At the Harvard University School of Medicine, a survey on patients with heart disease showed that at 6 to 9 in the morning is the peak period of heart disease.And Japan’s research also shows that patients with heart disease have the worst response in the early morning. If patients are performing explosive exercise or severe exercise at this time, they will be very vulnerable to danger.It really exists.
It is also recommended that patients who have heart disease should regulate the strength of the exercise from time to time according to their own state.For example, after waking up in the morning, the body will be in a state of suppression. If you suddenly start a forceful running, it will suddenly increase your nervous system, lead to physical discomfort, and cause cardiovascular diseases and other diseases.In addition, if you do n’t drink water overnight, the blood will be sticky. Suddenly running may also form thrombosis. Therefore, in addition to heart disease, the risk of morning running will also look greater for patients with hypertension.
But from the greater data, this situation must be a minority.And everyone with experience in the morning running knows that after the morning running, the gods are refreshing, which can keep yourself in an exciting one day.Therefore, to achieve the right morning running, it is to ensure health and protect yourself.When you run again, we can drink a small amount of water before running; or if the running time is expected to have a long time, we can eat breakfast first to prevent the hypoglycemia caused by excessive fatigue; and come againThe warm -up exercise before running, minimize your own risks.
But some people say that when I get up early to sleep, I am still sleepy this day!In fact, this is just that I have not adapted to the habit of getting up early morning running, and it is also a manifestation of insufficient aerobic exercise.As long as you start to get used to the morning running and gradually increase the strength of the exercise according to your physical fitness, you will gradually find that the morning running is good, and you will not feel that the morning running is tired.
About night running
Many people are puzzled: “Why can’t I sleep at night and I can’t sleep at all?” In fact, the key to this problem is that your night running starts at night?How long did it start to sleep after running?
For example, if you return home on a business trip today, you have made yourself exhausted and you can fall asleep when you lie on the bed, but you still go out for two laps for “persistence running”.Relaxing yourself, it will also cause a “sub -excitement” that makes you run back, and suddenly he can’t sleep. This is not only unhealthy, but also hurts the body.
And also pay attention, do n’t lie down when you finish running, because within 1-2 hours after running, the brain will release brain crystal, which will make the body in a relatively excited state, and naturally affects sleep. It will naturally affect sleep.quality.Therefore, it is recommended that we get ourselves in a relatively quiet state before going to bed, which will be more conducive to us to fall asleep.
Once again, in the early days of our exercise, we simply exercised for our own health, not for the so -called successful check -in, or how many kilometers must be the goal.Therefore, exercise should be appropriate. If your body is overloaded today, you must take a good rest, otherwise the excess exercise will be as bad as the body.
Since there are advantages and disadvantages that need to pay attention to in the morning and night running, is there any so -called “best” running time?
The World Sports Medical Association has given suggestions that between 4 and 6 pm is the highest temperature period of the human body and the fastest time period of metabolism. Therefore, if you want to pursue sweating, you can choose at this time.Exercise.
Not only that, during this period of time, the quality of outdoor air is the best, the body’s mental state is the highest, and the “impulse” during exercise is also greater. With the physical and mental state of comfort, it will also be easier to develop long -term exercise habits.So it is a very good choice.
But for ordinary office workers, many people have not got off work at this time period, so they will miss this time period.But don’t worry, you can change your exercise time according to your own life rhythm.As long as you can persist for a long time, it is the best time for yourself.
There are also four precautions about how to run correctly, which can help us better adapt to running sports and avoid accidents that occur due to improper operations.
1. Find what you like and can persist
The purpose of exercise is to strengthen the body, and in addition to running, there are sports such as cycling, skipping rope, swimming, and even if you like it, you can play climbing or square dance.What project is not important, what is important is to find your interest, and the movement that will persist in interest is the best for yourself.
2. Pay attention to strength
Exercise is not a comparison, let alone the use of energy, such as seeing others can run a marathon, think that you can also dare to run the marathon without exercise. FinallyEssenceTherefore, it is important to choose the intensity of exercise suitable for you. You may wish to start with basic jogging. As you improve your physical strength, gradually improve the strength of the exercise.
3. Pay attention to warm up
Many people are anxious to start exercise, but they always forget this link to warm up. Regardless of whether their experience is rich or not, don’t forget to stretch the hot body.Heating up not only improves the flexibility of the joints, but also relaxes muscle groups, allowing us to reduce the chance of running injuries.And after exercise, pay attention to proper body stretching, which can maximize the problem of waist and leg pain to maximize the next day.
4. Pay attention to drinking water and food
Many people will be very thirsty after exercise. At this time, pay attention to hydration, but it is not recommended to drink ice water. Although the ice water is very cool, it will stimulate the sharp contraction of the heart and the stomach, and it is easy to cause accidents.
And you should also pay attention to the diet before and after running, especially when you just finish meals, it is not recommended to run immediately. It will be very unfavorable to the health of the intestinal tract. There will also be stomach pain to increase the burden on the body.And it is recommended to start exercise after meals.Pay attention to the proper rest just after running, do not eat immediately. If you eat too much, it will increase the pressure of the heart.
In summary, do we know how to run correctly now?Compared to the morning or night running, as long as we really run up and effectively persist, it will make our body more flexible and healthier.
references:
[1] Sun Haonan. Running in each period of time is particular [J]. The farmer gets rich, 2021.
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