The advantages and disadvantages of long-distance running

As a form of exercise, long-distance running has been respected by people for a long time, so what are the benefits of it? Can long-distance running really lose weight? If you run for a long time, will you really wear out your knees? What should we pay attention to in long-distance running?
The benefits of long-distance running
1. Through running, you can increase the blood supply to the brain, thus improving the quality of sleep.
2. Long-distance running increases lung capacity, thus enhancing vital capacity.
3. Long-distance running can exercise myocardial exercise, increase the frequency of heartbeat, promote blood circulation, so as to prevent the occurrence of coronary heart disease.
4. Long-distance running can enhance the immunity of the human body, enhance the resistance to disease, and strengthen our physique.
5. Long-distance running can improve the elasticity of blood vessel wall.
6. Long-distance running can eliminate viruses and bacteria in our bodies.
7. It can prevent vascular sclerosis and cerebrovascular disease.
8. Cultivate the willpower to overcome difficulties and persevere.
9. Long-distance running can enhance the toughness of the body and reduce the probability of sports injury.
10. it can make our joints more flexible.
It can make the skin brighter and more elastic, and make the muscles more firm.
12. Can reduce the inner nervousness.
13. Long-distance running can relax people and reduce stress.
14. It can reduce fatigue and relieve fatigue.
15. It can make our minds clearer.
16. It can improve our digestive ability.
17. Can improve the respiratory system.
18. It can make us younger.
19. Long-distance running promotes metabolism so as to achieve the effect of weight loss and shaping.
20. Long-distance running can exercise the will.
21. Long-distance running can strengthen the respiratory muscles of the lungs, thighs, calves and arms.
22. It can achieve the effect of hip lifting.
23. It can improve the reaction speed of the brain.
24. Improve the ability of spatial and motion perception.
25. Improve sleep quality.
26. Improve the quality of your sex life.
It can inhibit the growth and reproduction of human cancer cells.
The correct posture of long-distance running
When running, you should pay attention to choose comfortable shoes, wear clothes suitable for the weather male masturbation toys , and pay attention to the running posture when running, and do stretching exercises after running. Otherwise, it will not only not have the effect of exercise, but also have a bad effect on the body.
Comfortable equipment: when running, wear a pair of comfortable running shoes and a comfortable sports suit to avoid injury during exercise.
Warm up before running: warm up and stretch before running to prevent muscle strain or cramps.
Correct posture of long-distance running: in the process of running, you must pay attention to the posture of running, pay attention to the soles of your feet landing first, lean forward slightly, lean your shoulders backward, hold your hands naturally, swing your hands naturally, bend your elbows at right angles bbw dildo , and be close to both sides of the body. Stride should be light, the range should not be too large, and seek to run at a speed at which you feel comfortable so as not to cause physical discomfort.
Stretch after running: stretch after running to relieve the sore body after exercise and make your body more beautiful.
The best time for long-distance running
1. you can choose to run after sunrise in the morning, and don't eat breakfast before running in the morning. Morning running can improve metabolism and make people feel refreshed throughout the day.
2. Running from 4pm to 6pm can reduce the probability of injury. The best time is between 5: 00 and 6: 00.
3, running at night, will not tan, but also conducive to sleep. Running around 9 o'clock in the evening will not affect the stomach and intestines, but also contribute to sleep.
The best time for long-distance running
People who have just started to run, and those who do not exercise much, can not run for too long, generally about 20 minutes, running speed, can not be too fast, to choose their own speed, slowly increase the speed, so as to burn fat, to achieve the goal of fitness.
For people who have the basis of exercise penis cage , it is best to run for 30 to 50 minutes and a heart rate of 60% to 70%, so that they can lose weight.
Can long-distance running lose legs?
Some people run, but do not achieve the effect of thin legs. That is because the intensity and time of exercise is not enough, if you run for less than half an hour, you can not burn fat, you will not be able to achieve the effect of thin legs.
If you want to lose weight, you should pay attention to stretching our muscles after running to prevent the accumulation of leg muscles and make the legs look better. Massage should be paid attention to after running, which can relax the leg muscles and prevent the leg muscles from growing, so as to achieve the effect of thin legs.
If you want to lose weight, run in the correct posture, with a small stride, slow pace, landing on your heels, and then jogging with your palms touching the ground.
If you want to lose weight, warm up before running, finish running, and stretch. Only in this way can you shape the calf and make the leg lines more perfect.
Who are not suitable for long-distance running?
1. People with coronary heart disease are not suitable for running.
2. People with rheumatoid arthritis should choose walking instead of long-distance running.
3. Heart disease patients are not suitable for running, otherwise it will cause physical discomfort.
4. People with severe anemia are not suitable for running, otherwise they will cause dizziness.
5. People with acute and chronic kidney disease should exercise according to the doctor's arrangement.
6. People with cardiovascular and cerebrovascular diseases should go to the hospital for examination before jogging.
7. Hypertension patients are not suitable for running.
8. Patients with cerebral hemorrhage are not suitable for running.
People with big breasts are not suitable for long-distance running.
10, overweight people are not suitable for long-distance running, it is best to choose fast walking, and then slowly transition to running.
11. People with diabetes are not suitable for running, otherwise there will be hypoglycemia, which can be life-threatening.
12. Patients with occult diseases are not suitable for long-distance running, otherwise they will induce potential diseases.
13. Patients with protruding lumbar intervertebral disc are not suitable for long-distance running, so they should choose walking, which is a gentle and low-impact exercise.
14. Patients with gout are not suitable for running, otherwise they will induce gouty arthritis.
15. People who have suffered serious knee injuries should not run immediately after recovery.
16. Old people with bronchitis should not run.
17. People should not run within 3 months after the operation, otherwise it will cause physical discomfort.
18. The elderly should run in the right amount.
19. Pregnant women are not suitable for such intense sports as running.
For pregnant women with a history of miscarriage, it is not suitable for running.
21. Menstrual women should not exercise with such high intensity and large amount of exercise as long-distance running.
22. Do not run 2-3 days after abortion or induced labor.
23. Children who are too young are not suitable for long-distance running, otherwise they will cause bone damage.
24. People with ligament injuries are not suitable for long-distance running.
Does long-distance running hurt your knee?
The scientific method of long-distance running will not hurt the knee.
First of all, you should choose comfortable and professional running shoes, which is very important for regular runners. Proper running shoes can reduce damage to feet biggest dildo , knees and legs.
Warm up before exercise and stretch after exercise.
Choose a softer road to run, which can reduce knee injury. To reduce downhill running, downhill running will increase the impact against the feet, ankles, knees and legs, thus damaging the knee.
Exercise properly and avoid excessive and intense running.
Points for attention in long-distance running
1. Running at night is to take lighting tools with you, so as to avoid accidents because of the dark.
2. When running on the road, you should pay attention to the vehicles to avoid accidents.
3. Before running, pay attention to the weather, wear clothes suitable for the weather, and wear comfortable and professional running shoes.
4. Reduce downhill running, which can reduce knee injury.
5. Choose a softer road for running.
6. Warm up before running and stretch after exercise.
7. If you feel dizzy and flustered after jogging, stop running and adjust the running time.
8. People who are overweight had better choose to walk fast, otherwise they will damage their knee joints.
9. Don't run immediately after eating, don't run on an empty stomach, and don't drink too much water before running.
10. The range of running should not be too large and the speed should not be too fast.
11. When running at night, you should prevent the invasion of wind and cold and be careful not to catch cold.
12. Choose a place with many people and plenty of light to run in order to avoid accidents.
13. Elderly people should try not to run. They can take a walk at night, which can greatly reduce the risk of vascular infarction.
14. Don't stop immediately after running.