Men long-term Adhere to the 13 Benefits of Running
Mention the movement, many people think of running, running a lot of benefits, and running on the role of the human body is more comprehensive, the following is the long-term adhere to the 13 benefits of running.
The benefits of running
Running on our neck, shoulders, spine, blood, liver, stomach and bones have a very good effect. Here to introduce you to the thirteen benefits of running, we may wish to look at.
1, Lung and respiratory system
Long-term long-distance running exercise to make lung function becomes stronger, increase lung capacity - regular long-term long-distance running can be developed lung respiratory muscle, so that each ventilation becomes larger, increased lung function. I personally have a seasonal fall of seasonal rhinitis is very torture, but this year began to run after the recurrence, do not know if there is no relationship?
Running capacity can make the average lung capacity from 5.8 liters rose to 6.2 liters, while the blood oxygen carrying capacity will be greatly increased.
2, Liver
For those suffering from fatty liver, the best medicine is "running". A new study shows that running and other aerobic exercise can make obese patients with obesity in the development of non-alcoholic fatty liver disease slowed down.
Researchers surveyed 15 nonalcoholic fatty liver obese patients, allowing them to run on a treadmill every day for 1 hour, with heart rates reaching 85% of their highest heart rate. After 7 consecutive days, the patient's insulin sensitivity increased, liver multiple unsaturated fat index (PUI) increased by 84%. These improvements are associated with an increase in hormone adiponectin, adiponectin can enhance human response to insulin and help fight inflammation and reduce the risk of heart disease, the researchers said. In addition, running aerobic exercise can effectively burn fat, but also can reduce the risk of fatty liver.
3, Abdomen
Flat or abdominal muscle ditch obvious abdomen is a lot of people dream, a lot of fitness coach's advice and the network crazy pass muscle tear and other exercises can help you practice more powerful abdominal muscles, but you also need to run such a Oxygen movement to remove the thick abdominal fat outside the packaging. Of course, but also insist, because the fat of the abdomen is the most cunning, you will relax it will be a little counterattack
Studies show that 30 minutes of uniform jogging can burn more than 390 calories, compared to the same time, cycling and tennis, respectively, can only burn 277 cards and 272 calories. So, if you love the sport, you will be able to gain a better fit.
4, Waist, buttocks
Running on the body of the changes in the first reflected in this position, a lot of running friends have had this experience, began to run for some time, the weight did not significantly reduce, but the body was significantly improved, especially the waist line becomes more beautiful.
The advantage of running compared to other sports is that, in addition to being able to achieve the general exercise for the muscles and joints of the exercise effect, in your movement after four hours, the body can also be in a state of high metabolism, it will burn more The heat.
Sit Up Bench Flat Crunch Board AB Abdominal Fitness Weight Exercise Arc-Base
5, Knee
Some people say that running Baili injured only one knee, this is a certain reason. Most of those who insist on running are more or less suffering from knee injury. But with a number of perseverance running more than a decade of running friends to understand: they just start running will encounter the same problem, some people even if the brisk will knee pain, but with the gradual accumulation of jogging volume and strength The practice of knees are becoming more and more solid.
In the case of neglecting age, many long-term experiments have shown that running enthusiasts have a lower risk of arthritis. Recently, a research institute in the United States conducted an 18-year follow-up study found that often running people in the knee symptoms of arthritis, only 20%, and no running habits of the proportion of people will be higher than 1 times. Even more surprisingly, the higher the running runner, the knee is more healthy.
6, Leg muscles
Often running the muscle tissue will change, after a period of exercise, you will find the legs of the muscles will become very strong, fit. Running can enhance the cardiovascular and respiratory function, promote muscle, nerve health, improve the body's resistance to disease. Winter temperatures are low, sustained small pace of running can stimulate the body to protect the reaction to promote blood circulation to speed up the brain to speed up the flow of blood, regulating the body temperature of the brain function.
7, Eyes
Adhere to the long-distance running every day about 1 hour time eyes look straight away from the distance, which is a good eye to relax, if you have school-age children at home, let him keep running every day, the probability of eye myopia will certainly be reduced.
Experiments show that running may be an effective way to treat certain eye diseases. In the experiment, one eye of the mouse was covered. The rats were then divided into two groups. Forced a group of mice running in the wheels for several hours, and fully stimulate the visual cortex of neurons. The other group of rats remained intact. After a period of time, the first group of mice eyes completely restored to the extent of being blindfolded, while the second group of rats vision recovery is slow and not complete.
8, Neck, shoulder, spine
Often sitting in front of the computer more or less there will be some cervical, shoulder problems, the correct running posture requires a straight back to relax, long-term adherence to the cervical and shoulder discomfort is greatly improved.
9, Heart
Adhere to running will make you have a strong heart and cardiovascular system function. In the maximum oxygen uptake at the same time to the various organs of the body to greatly increase the oxygen, the quality of the work of various organs naturally greatly improved. In addition, long-distance running will accelerate the blood circulation, so that the coronary artery has enough blood to the heart, so as to prevent a variety of heart disease. Through the movement of the lower limbs, to promote venous blood flow back to the heart, but also to prevent intravenous thrombosis.
10, Blood
With a strong heart and blood vessels, runners of the blood quality is also better than ordinary people, the body of long-term long-distance running adaptive changes can improve metabolism, reduce blood lipids and cholesterol levels.
11, Stomach
Long-distance running people full of optimism, help to increase appetite, strengthen digestive function, promote nutrition absorption, of course, even more envious of how to eat is not fat.
12, Body muscles
Long-term long-distance running can enhance the lungs of the respiratory muscles, heart muscles, neck muscles, chest muscles, arm muscles and waist, buttocks, thighs, calves, feet and other muscles, so that the muscles are not easy to accumulate lactic acid or carbon dioxide and other metabolites The Running can be said to be the basis of all sports and will have a positive impact on your participation in other sports.
13, Bones
Long-term long-distance running can improve the strength of the joints, ligament softness; and increase the strength of bone, density, to avoid the elderly suffering from degenerative osteoporosis, to see each marathon in the oldest old man to know the long runner's bones How robust it is.
In fact, as long as three days a week to run, your cartilage will be because of stimulation, become more resilient, and the sun will promote the synthesis of vitamin D in the body to increase the density of bone. So insist on three months, the risk of your fracture will be reduced by about 40% than peers.
The benefits of running
Running on our neck, shoulders, spine, blood, liver, stomach and bones have a very good effect. Here to introduce you to the thirteen benefits of running, we may wish to look at.
1, Lung and respiratory system
Long-term long-distance running exercise to make lung function becomes stronger, increase lung capacity - regular long-term long-distance running can be developed lung respiratory muscle, so that each ventilation becomes larger, increased lung function. I personally have a seasonal fall of seasonal rhinitis is very torture, but this year began to run after the recurrence, do not know if there is no relationship?
Running capacity can make the average lung capacity from 5.8 liters rose to 6.2 liters, while the blood oxygen carrying capacity will be greatly increased.
2, Liver
For those suffering from fatty liver, the best medicine is "running". A new study shows that running and other aerobic exercise can make obese patients with obesity in the development of non-alcoholic fatty liver disease slowed down.
Researchers surveyed 15 nonalcoholic fatty liver obese patients, allowing them to run on a treadmill every day for 1 hour, with heart rates reaching 85% of their highest heart rate. After 7 consecutive days, the patient's insulin sensitivity increased, liver multiple unsaturated fat index (PUI) increased by 84%. These improvements are associated with an increase in hormone adiponectin, adiponectin can enhance human response to insulin and help fight inflammation and reduce the risk of heart disease, the researchers said. In addition, running aerobic exercise can effectively burn fat, but also can reduce the risk of fatty liver.
3, Abdomen
Flat or abdominal muscle ditch obvious abdomen is a lot of people dream, a lot of fitness coach's advice and the network crazy pass muscle tear and other exercises can help you practice more powerful abdominal muscles, but you also need to run such a Oxygen movement to remove the thick abdominal fat outside the packaging. Of course, but also insist, because the fat of the abdomen is the most cunning, you will relax it will be a little counterattack
Studies show that 30 minutes of uniform jogging can burn more than 390 calories, compared to the same time, cycling and tennis, respectively, can only burn 277 cards and 272 calories. So, if you love the sport, you will be able to gain a better fit.
4, Waist, buttocks
Running on the body of the changes in the first reflected in this position, a lot of running friends have had this experience, began to run for some time, the weight did not significantly reduce, but the body was significantly improved, especially the waist line becomes more beautiful.
The advantage of running compared to other sports is that, in addition to being able to achieve the general exercise for the muscles and joints of the exercise effect, in your movement after four hours, the body can also be in a state of high metabolism, it will burn more The heat.
Sit Up Bench Flat Crunch Board AB Abdominal Fitness Weight Exercise Arc-Base
Some people say that running Baili injured only one knee, this is a certain reason. Most of those who insist on running are more or less suffering from knee injury. But with a number of perseverance running more than a decade of running friends to understand: they just start running will encounter the same problem, some people even if the brisk will knee pain, but with the gradual accumulation of jogging volume and strength The practice of knees are becoming more and more solid.
In the case of neglecting age, many long-term experiments have shown that running enthusiasts have a lower risk of arthritis. Recently, a research institute in the United States conducted an 18-year follow-up study found that often running people in the knee symptoms of arthritis, only 20%, and no running habits of the proportion of people will be higher than 1 times. Even more surprisingly, the higher the running runner, the knee is more healthy.
6, Leg muscles
Often running the muscle tissue will change, after a period of exercise, you will find the legs of the muscles will become very strong, fit. Running can enhance the cardiovascular and respiratory function, promote muscle, nerve health, improve the body's resistance to disease. Winter temperatures are low, sustained small pace of running can stimulate the body to protect the reaction to promote blood circulation to speed up the brain to speed up the flow of blood, regulating the body temperature of the brain function.
7, Eyes
Adhere to the long-distance running every day about 1 hour time eyes look straight away from the distance, which is a good eye to relax, if you have school-age children at home, let him keep running every day, the probability of eye myopia will certainly be reduced.
Experiments show that running may be an effective way to treat certain eye diseases. In the experiment, one eye of the mouse was covered. The rats were then divided into two groups. Forced a group of mice running in the wheels for several hours, and fully stimulate the visual cortex of neurons. The other group of rats remained intact. After a period of time, the first group of mice eyes completely restored to the extent of being blindfolded, while the second group of rats vision recovery is slow and not complete.
8, Neck, shoulder, spine
Often sitting in front of the computer more or less there will be some cervical, shoulder problems, the correct running posture requires a straight back to relax, long-term adherence to the cervical and shoulder discomfort is greatly improved.
9, Heart
Adhere to running will make you have a strong heart and cardiovascular system function. In the maximum oxygen uptake at the same time to the various organs of the body to greatly increase the oxygen, the quality of the work of various organs naturally greatly improved. In addition, long-distance running will accelerate the blood circulation, so that the coronary artery has enough blood to the heart, so as to prevent a variety of heart disease. Through the movement of the lower limbs, to promote venous blood flow back to the heart, but also to prevent intravenous thrombosis.
10, Blood
With a strong heart and blood vessels, runners of the blood quality is also better than ordinary people, the body of long-term long-distance running adaptive changes can improve metabolism, reduce blood lipids and cholesterol levels.
11, Stomach
Long-distance running people full of optimism, help to increase appetite, strengthen digestive function, promote nutrition absorption, of course, even more envious of how to eat is not fat.
12, Body muscles
Long-term long-distance running can enhance the lungs of the respiratory muscles, heart muscles, neck muscles, chest muscles, arm muscles and waist, buttocks, thighs, calves, feet and other muscles, so that the muscles are not easy to accumulate lactic acid or carbon dioxide and other metabolites The Running can be said to be the basis of all sports and will have a positive impact on your participation in other sports.
13, Bones
Long-term long-distance running can improve the strength of the joints, ligament softness; and increase the strength of bone, density, to avoid the elderly suffering from degenerative osteoporosis, to see each marathon in the oldest old man to know the long runner's bones How robust it is.
In fact, as long as three days a week to run, your cartilage will be because of stimulation, become more resilient, and the sun will promote the synthesis of vitamin D in the body to increase the density of bone. So insist on three months, the risk of your fracture will be reduced by about 40% than peers.
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