Answers to the three major questions about aerobic exercise and running

Introduction: Running is a more popular way of fitness. People who do not have the habit of physical exercise should proceed step by step. If the amount of exercise exceeds the usual load, it may cause sudden death or other sports injuries; those with mild activities have symptoms such as chest tightness, headache, dizziness, and cardiovascular and cerebrovascular diseases should consult the doctor's opinion before starting a exercise. In addition, you must be fully prepared to exercise to ensure good road conditions before starting long-distance running.

　　Long-distance running not only exercises, but also strengthens the "heart". During long-distance running, the blood circulation in the human body accelerates, which can clean the harmful substances in the excretion system, making it difficult for harmful substances to stay and spread in the body.

　　　Confused 1 What are the benefits of long-distance running?

　　Xiao Li will turn 25 next month. On this day, my friend said half-jokingly and half-seriously: "The metabolism will slow down after the age of 25. There is a park near your home, but you have never liked to move, and you have wasted such a good geographical location. Just take a few nights a week to run." After hearing the friend's reminder, Xiao Yan asked back: "What's the best for running?"

　　Evidence answered questions:

　　Zhou Tong introduced that scientific experiments have proved that long-term rhythmic deep breathing during long-distance running can make the human body breathe a lot of oxygen. When the amount of oxygen absorbed exceeds 7 to 8 times the usual, the lung capacity will be increased accordingly; long-distance running can also improve the oxygen supply state of the myocardium, making the myocardium muscle fibers thicker and the heart contraction force enhance, thereby improving the heart's working ability. Therefore, long-distance running is fitness A very good exercise method. Not only that, during long-distance running, the blood circulation in the human body is accelerated, which cleanses the harmful substances in the excretion system, making it difficult for harmful substances to stay and spread in the body. According to the measurement, if the cholesterol level in the blood will drop after running 3,000 meters in 16 minutes or 5,000 meters in 25 minutes.

　　Long-distance running not only exercises, but also strengthens the "heart". Because we do not pay attention to the victory or defeat of the competition and only seeks to exercise in a relaxed and happy manner, it can best promote the release of a polypeptide substance in the body - endorphin bark, thus making people develop a continuous euphoria and calming effect. It is very beneficial to alleviate the mental and psychological tension caused by high-temperature and intense exercise in modern society. It also has a good effect on cultivating people to overcome difficulties and temper their hard-working and tenacious will.

　　　Confused 2 Will running make legs thicker?

　　Just when Xiao Li was moved, she suddenly remembered that she had seen the saying "practice running will make legs thicker" on an online forum. She couldn't help but worry, will running run the legendary "elephant legs"?

　　Experts answer questions:

　　For people like Xiao Li who do not aim to "practice thighs", the worry of "the more you run the errands become thicker" is understandable. However, Zhou Tong pointed out that whether running will make legs thicker depends on how to run. Running properly will not only not make legs thicker, but on the contrary, you can also lose weight. "If you don't believe it, look at the body of a long-distance runner You will understand the material and lower limbs."

　　Zhou Tong said that for most people, the real "culprit" of thick thighs is fat. But how to tell? "When the legs are not used to force, everything that can be pinched with your hands is fat." Under normal circumstances, it is much easier to lose fat than to increase muscle. After a period of effective fat loss exercise, the muscles will indeed become stronger and tighter in most cases, but the circumference of the legs will be reduced. Generally, jogging, relaxing running, and long-distance running that does not aim for competition are relatively gentle exercises, which will make these fat disappear, and at the same time, the degree of muscle development is relatively small. Therefore, these types of running not only will not make the legs thicker, but also have the effect of slimming legs. The relatively soft exercises in terms of strength also include: bicycles, easy jumping rope, swimming, etc. On the contrary, the intensity of exercises such as fast running and strength exercises is relatively high, which can increase the size of the muscles and become thicker.

　　In fact, the hormone secretion required for the human body to synthesize muscles is very small, and even if it is a lot of exercise, it is difficult to form muscles. Moreover, a normal diet contributes very limited to muscle growth. However, all exercised muscles are easier to absorb nutrients than muscles that have not been used for a long time, and exercise can also relatively improve the level of growth hormone. It depends on the specific situation when exercising. For example, everyone's genetic conditions are different. It is not ruled out that running will make the lower limbs thicker in a very small number of people.

　　There is a saying on the Internet: Pressing the legs and stretching before and after running can prevent the thicker in the lower limbs caused by running. In this regard, Zhou Tong said: "There is no relevant theoretical basis for this statement, but these are the relaxation activities that should be done before and after running, which is conducive to preventing injuries and speeding up the recovery of the body. Relaxation and massage after exercise can also speed up the release of fatigue and the removal of metabolites."

　　　Confused 3 Why is running always "not angry enough"?

　　After eliminating the concerns in his heart, Xiao Li started jogging and exercise. But soon, he discovered a new problem: When he was in college, his lung capacity was "excellent" in every physical fitness test. Why now he feels "not angry enough" after running a few steps? It's only been one or two years since graduation, it's impossible to "degenerate" so quickly, right? 　　Experts answered questions:

　　Zhou Tong explained that those who are not regularly or first-time exercisers like Xiao Li often have the phenomenon of "not angry enough when they just run a few steps" when running long distances. However, "not angry enough" is not It is related to lung capacity alone, but also to heart function and muscle adaptability.

　　　Generally, running for fitness is a long jog, and there is a gradual adaptation process. Those who do not exercise regularly or runners are particularly likely to feel "not breathing enough". Zhou Tong explained that this is actually because they exercise less frequently, their heart reserves and adaptability are weak, and their energy reserves and metabolic abilities in the muscles are low, and they cannot adapt to the needs of physical exercise. Xiao Li has excellent lung capacity, but he still feels out of breath when running. This may be the reason.

　　The exercise frequency is better than 3 times a week

　　If you have a good exercise foundation and still breathe heavily during running, it may be a sign of excessive exercise intensity. He said that when jogging, you should keep your heart rate at 120 to 140 times per minute. "The specific feeling is that you can have effortless conversations with your companions when running - it must be over. When you start exercising, it is recommended that the intensity is lower than this." If you are tired after exercise If you have a good mental state, physical strength, good eating and good sleep, it means that the amount of exercise is appropriate.

　　He also reminded that under moderate exercise intensity, each exercise time is 30 to 60 minutes. If you cannot reach this exercise time at the beginning, there is no need to persist, and you should not rush it. You can wait for a period of time to exercise and then gradually increase the amount of exercise. However, it is best not to "compromise" the frequency of exercise, and keep it more than 3 times a week.