Four benefits of practicing fitness long-distance running

Some friends like to choose long-distance running as their fitness way, of course, they are right, because long-distance running can really bring a lot of benefits to the human body, of course, no matter how big the benefits, long-distance running can not do well before long-distance running, long-distance running is not good after adjustment, how to fully understand this common sense? This article will be fine!
What are the benefits of long-distance running?
1. Long-distance fitness running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make the human body breathe a lot of oxygen. If the amount of oxygen absorbed is more than 7-8 times that of normal times, it can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, enhances the coarsening of myocardial fibers and cardiac contractility, thus improving the working ability of the heart.
2. long-distance fitness running is beneficial to the prevention and treatment of diseases. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretion system, making it difficult for harmful substances to stay and spread in the body. It has been determined that running 3000 meters in 16 minutes or 5000 meters in 25 minutes can lower cholesterol in the blood. This is easy for the elderly to suffer from different degrees of hyperlipidemia, and then lead to vascular sclerosis, coronary heart disease, cerebrovascular diseases and so on.
3. Long-distance fitness running is conducive to a comfortable mood and happy spirit. This kind of long-distance running is very helpful to alleviate the mental and psychological tension caused by high-rhythm and strenuous exercise in modern society, because it does not pay attention to the results of the race and only wants to stay healthy when it is relaxed and happy. According to medical experts, this relaxed and pleasant exercise can best promote the release of endorphins, a polypeptide substance in the body, resulting in sustained happiness and sedation.
4. Long-distance running makes people feel full and optimistic, helps to increase appetite, enhance digestive function, and promote nutrition absorption. Long-distance running exercise plays a good role in cultivating people's indomitable will to overcome difficulties and hone their hard work. Especially for those who are afraid of the cold, like to sleep late and don't want to exercise in winter, so that people can taste the benefits of long-distance running.
What are the points for attention in long-distance running?
1. Pay attention to the uniform rhythm of breathing. Consciously coordinate the footstep rhythm with the breathing rhythm, you can use the method of two-step inhalation, two-step inhalation or three-step inhalation and three-step exhalation. When the breathing rhythm adapts to the running rhythm and forms a habit, shortness of breath surface and rhythm disorder can be avoided, which is very beneficial to deepen the depth of breathing. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions of the "pole" in running. Inhale through mouth and nose and exhale through mouth. Inhale slowly, thinly and long, with mouth slightly open and exhaled to avoid rapid breathing or heavy breathing. Due to insufficient exhalation love egg , insufficient carbon dioxide excretion, occupied in the alveoli, limiting the inhalation of oxygen, so running shortness of breath, poor breath. In order to increase the expiratory volume dildo fucking , exhale through the mouth and consciously increase the expiratory volume and exhalation time.
2. Swing your arms naturally. In the final sprint stage, you can consciously increase the range and speed of the swing to drive the speed of the foot. The most important thing in endurance running is to allocate your physical strength properly and run at a uniform speed unless you sprint.
Never go beyond the bend. Try to get close to the inside of the first runway when running. Most injuries during running are caused by downward toes while running. Try to keep your toes tilted upward and hit the ground with your middle foot. Try to move your heels under your hips. This will allow you to automatically adjust your posture so that you can hit the ground with a bow when your feet hit the ground. Don't go too far.
What are the breathing skills in long-distance running?
Hold your breath consciously, and then practice breathing in the middle and long distance running teaching. From a physiological point of view, holding your breath and breathing thick breath can increase chest pressure, hinder venous blood flow chastity cage , and reduce heart output. In addition, due to holding breath, breathing coarse breath horse dildo , reflex makes muscles continue to tense, limit the exchange between tissues, especially in the case of hypoxia metabolism, aggravate tissue hypoxia, the concentration of lactic acid in muscle increases rapidly, leading to premature fatigue, affecting the effect of training. In addition, due to the students' preliminary practice, it is easy to affect the specification of body movements, the consistency of movements and running speed.
Although breathing through the nose helps to keep the air warm and clean, breathing through the nose alone cannot meet the body's needs in the case of deep breathing and emergency breathing. At this point, you need to use your mouth to help you breathe, but don't open too wide. You can put it in the middle and keep the tip of the tongue close to the upper jaw to avoid excessive dryness in the pharynx. At the same time, it can reduce sore throat, chest pain or abdominal pain caused by inhaling a large amount of cold air.