In recent years, the number of runners in my country has shown a continuous growth trend. This trend has not only become more obvious in the city, but also gradually spread to rural and small towns. According to data released by authoritative institutions, there are currently more than 100 million people in my country. There are many professional athletes and amateur enthusiasts.
With the acceleration of the pace of life and the improvement of health awareness, running as a simple and effective fitness exercise has been favored by more and more people.
Whether it is the white -collar worker in the city, the rural farmers, or the residents of the town, you can feel the physical and mental pleasure and health benefits of running.
01The benefits of running to the human body
Running is very good for physical health
By running, we can improve cardiopulmonary function and enhance the function of the heart and lungs.Perseverance of running for a long time can reduce the risk of cardiovascular disease such as heart disease, stroke, and hypertension. In addition, running can also increase bone density and prevent osteoporosis, and this is especially important for women, because women are more more than women.It is prone to osteoporosis.
In addition, running can help reduce weight and control body fat.By burning, running can help us maintain healthy weight and shape a more fit body.
Running is also very helpful for mental health
Running can release stress and relieve anxiety and depression. When we run, the body will secrete a large amount of endorphin, which is a chemical that can enhance emotions.
Running can also increase the level of dopamine in the brain. This is a neurotransmitter related to happiness and satisfaction. Therefore, running can help us improve our mood and improve self -confidence and enthusiasm.
Running can also improve attention and thinking ability, enhance memory, and research shows that running can promote the development of the prefrontal leaf cortex, which is a brain area related to cognitive function.
Running can also enhance the immune system and improve physical resistance
By running, we can strengthen the function of the respiratory system, enhance the detoxification ability of the lungs. Running can also increase blood circulation, improve the efficiency of oxygen transport to various tissues of the body.Risk of disease.
02Slow -run in the morning for 30 minutes and walk for 60 minutes in the evening. Which is healthier, the result may be surprising.
上: Let’s take a look at the benefits of jogging in the morning
Slow -run in the morning can help us start a new day, and provide fresh air and sunlight. Jogging can improve cardiopulmonary function, enhance endurance and physical strength.It can also accelerate metabolism and help control weight. The jogging in the morning can help improve sleep, improve mental state and concentration, and keep us in vitality all day.
也: Walking in the evening has its unique benefits
Walking at night can help us relax our body and mind and reduce the pressure of a day.
Traveling is a low -intensity exercise that does not consume excessive energy.It can promote digestion and help digest food after dinner. In addition, walking in the evening can also help sleep, making it easier for us to fall asleep and improve sleep quality.
ThatHow are you healthier?
The answer is that this depends on your goals and physical conditions.
If you want to improve cardiopulmonary function, increase endurance and physical strength, jogging in the morning may be more suitable for you. If you want to relax your body and mind, reduce stress, and promote digestion after dinner, walking at night may be more suitable for you.
In addition, we must consider weather conditions and personal preferences. In summer, the air in the morning is fresh and cool, and jogging may be more comfortable.
In winter, walking at night may be more popular, because the temperature is low during the day, and the temperature at night is relatively warm.
In short, you can run for 30 minutes in the morning and walk for 60 minutes in the evening. The best choice depends on personal conditions and preferences.
03What should I pay attention to when running?
①: Choose suitable running shoes
Different runners have different types of foot types and gait, so we should choose running shoes that are suitable for us. The right running shoes can provide foot support and cushioning effects, reducing the risk of damage caused by long -term running.
②: Need to conduct warm -up exercise
Warm -up exercise can help us prevent muscle strain and sprains, and prepare for the body to enter the state of movement. We can perform some simple activities, such as jogging, stretching and joint activity to let the body gradually adapt to the strength and rhythm of running.
③: Keep the correct posture
We should maintain an upright body posture, relax our shoulders and arms, stand up the chest, and pay attention to the movement of the legs. The correct posture helps improve the running effect and reduce physical fatigue and discomfort.
④: Control the intensity and time of running