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Long-distance race originally refers to competitions in competitive sports.-- Long-distance running, including 3000, 5000, 10000, marathon and other projects. With the improvement of people's living standard, people pay more and more attention to health issues, and long-distance running has gradually become one of the better ways to improve physical fitness and strengthen physical fitness. Different from sports long-distance running, a mass fitness long-distance running aims to exercise the body, improve the body's resistance to disease, improve health, and relieve the pressure of intense work and study, make the body in a good physiological and psychological state. Therefore, more and more people prefer to join the army of fitness long-distance runners. What are the benefits of fitness and long-distance running? Long-distance running is a systemic exercise that has a good impact on all organ systems.: Strengthen lung function and increase lung capacity --Regular long-term long-distance running can develop the respiratory muscles of the lung, so that each gas exchange increases and the lung function improves.For average users60-100 litre/minute, regular long runners are 150-litre/minute. Promote blood circulation to develop the heart and vascular systems --When ordinary people are quiet, the oxygen uptake is300 ml-3,000/minute, 5,000 ml-/minute for long-distance running, the maximum oxygen consumption for long-distance running can be significantly improved, and the heartbeat count increases, increasing the amount of blood sent from the heart, in this way, the oxygen volume delivered to each organ of the body is greatly increased, and the quality of work of each organ is naturally greatly improved. Other long-distance runnersIt accelerates blood circulation and enables the coronary artery to supply sufficient blood to the myocardial to prevent various heart diseases. Through the movement of lower extremity, promote venous blood back to the heart, prevent venous thrombosis. Changes in the body's adaptability to long-distance running can improve MetabolismTo reduce blood lipids and cholesterol levels, which is conducive to weight control.
Increase muscle Tolerance --Long-term long-distance running can increase lung breathing muscles, heart muscles, neck muscles, chest muscles, arm muscles and waist, buttocks, thighs, calves, feet and other muscles, this makes it difficult for muscles to accumulate lactic acid, carbon dioxide, and other metabolites. Increase joint softness and optimize bones --Long-term long-distance running can increase the degree of joint movement and the softness of the ligament. It also increases the strength and density of bones to avoid deprecated osteoporosis. The long-term long-distance running has a great influence on people's psychology: Inspiring people and improving their ability to resist pressure --Long-distance running can regulate cerebral cortex excitement and inhibition, improve the functions of the nervous system, eliminate mental fatigue, and prevent neurasthenia. During long-distance running, you can create "brain" related to "happiness 」(Endorphins), and when stress occurs, the body naturally releases the brain, reduces the number of Heartbeat times, and easily Handles pressure from various aspects. Enhancing creativity --During long-distance runningThe beta wave will gradually fade away. The increase in alpha wave will help the right brain to think intuitively. The released brain coffee helps people concentrate, think clearly, and stimulate potential and increase creativity. Increased confidence --The concept of self-independence is affected during long-distance running. It is easy to break through self-restriction when breathing and sweating continuously, which can improve personal efficiency and loyalty, so as to make people feel confident. Optimistic and enterprising --Long-distance running is a type of aerobic exercise, which can promote the oxygen concentration in the blood. Therefore, it increases physical strength and has a concentrated mental willpower, and is more positive and optimistic about the processing of people and transactions. What kind of long-distance race can achieve the purpose of fitness? 1. Slow speed:Different running speeds have different heart and cerebrovascular stimulation, and slow running has mild heart stimulation. Generally, you can use your hourly Morning Pulse (the pulse rate when you are awake and quiet in the morning ).) Multiplied by 1.4-1.8, the pulse times per minute are used as the target heart rate to control the initial long-distance running intensity. 2. smaller steps:The purpose of a small stride in a running task is to actively reduce the strength of the muscles in each step, so as to prolong the running time as much as possible. When the stride is too large, the force on the ankle will increase accordingly, which may lead to fatigue, thus reducing the interest of running and finally giving up the long-distance running.
3. Long run:Since it is called long-distance running, it cannot be too short. Generally, it should be more than 3000 meters, but do what you can. Jogging and running for a long time can consume excess body heat. This "active" consumption is the best way to reduce blood lipids, blood sugar, and relieve blood pressure.
4. varies from person to person:This is an important principle for "healthy running. Generally, each person's physical constitution, surrounding environment, and individual physical conditions are different. Therefore, when running, you must combine your actual conditions, such as reasonably arranging the running speed and running distance. Of course, it is best to do so under the guidance of a professional. How does one perform fitness long-distance running?
Fitness long-distance running is a low-intensity, large-volume endurance project. The duration is generally 30 ~ About 40 minutes. On the one hand, it is required to minimize the energy consumption to ensure that the entire process is completed; on the other hand, it must maintain a certain speed. Because many runners do not correctly grasp the technical requirements of long-distance runners and rationally allocate physical strength, they will not be able to experience the fun and gain physical benefits of long-distance runners, and eventually give up. To achieve a good fitness effect through long-distance running, it is necessary to master the Technical Essentials of long-distance running and rationally allocate physical strength: 1. correct running technical actions: After the start, the two arm bending to 90 degrees, with the pace of running naturally to the shoulder as the shaft before and after the swing, the amplitude of the front and back swing is not too large, running thigh pedal should be fully powerful, place it around 45 degrees in front, so that the abdominal muscles are in a tense state; the toes should be in the direction of running, the landing should be gently stretched forward, the action should be relaxed.
2. Pin the ground : The whole foot should be placed on the outside of the foot and then over to the front foot. In this way, the back muscles of the legs are relaxed and easy to run, but the speed is slow. This method is suitable for fitness for most people and beginners at ordinary times.
3. Control abdominal muscles: During the long-distance race, the abdominal muscles should be moderately tight and pay attention to air intake. This is the training of respiratory organ function and abdominal muscles. During running, the abdominal pressure increases. The control of the abdominal muscles can prevent the stomach from falling down or protruding. It is very effective for maintaining the body.
4. correct breathing: In the process of long-distance running, the human body's demand for oxygen is constantly increasing. Therefore, we must pay close attention to the breathing mode and rhythm. Generally, two or three steps are supported, and two or three steps are supported. Note that the rhythm cannot fluctuate too much. In the method of inhalation, try to use a mixture of nose and nose breath. During winter long-distance running, the tongue can be used to hold the upper jaw to avoid the stimulation of trachea and bronchial tube caused by the direct inhalation of cold air.
Some precautions should be taken during the long-distance running. To sum up, there are a few inapplicable issues:
I, It is not suitable for long-distance running in places where smoke and air quality are poor, so as to avoid the direct inhalation of dust and exhaust gas, leading to acute bronchitis, pneumonia, asthma and other respiratory diseases.
2. Do not open your mouth to breathe. It is best to use your nose to breathe during the long-distance race. if you swallow the cold air, it will easily lead to gastrointestinal cramps, resulting in Exercise-induced abdominal pain.
III, It is not suitable to wear too thick or too bloated during the long-distance race, which hinders the body's movements, increases the burden on the body, and even sweats too much. It is recommended to wear cotton clothing that is loose and suitable for sports. After exercise, add clothes or replace dry clothes in time, so as to avoid colds and other diseases.
IV, It is not suitable for exercise in strong winds, cold weather, heavy snow, and heavy fog to avoid danger. This is especially important for people with weak constitution.
V, It is not suitable to exercise in a remote or rare place to avoid no rescue in case of an accident.
VI, It is not suitable for Super-intensity sports. When exercising, you should do your best according to your own physical conditions. You cannot make strong or strong victories, so that your physical strength is overdraft, causing danger.
VII, It is not advisable to drink water or eat food immediately after exercise and stop exercise for 20 ~ After 30 minutes, you can properly drink light brine or warm boiled water to supplement the body's lost water and salt due to exercise. |
