Four parts and precautions for scientific running methods

Four parts and precautions for scientific running methods

　　Scientific research in recent years has proved that running can increase blood flow and improve the blood's ability to transport oxygen; running can enhance lung function, thereby improving lung capacity and the ability to inhale oxygen; running can improve heart function, prevent heart disease, make the myocardium stronger and stronger, and improve the blood supply of myocardium; running can increase bone density and prevent osteoporosis.

　　So, how to run is the most scientific? A safe and effective exercise prescription should include four parts, namely preparation activities, running activities, muscle strength exercises and organization activities.

　　1. Preparation activities: It usually takes 5 to 10 minutes, you can jog first 2 At 4 minutes, do a few more round-body flexibility exercises, or you can walk quickly and do some activities combined with stretching exercises. A safer and more effective flexibility exercise is to sit on the ground or lie on a mat for static stretching activities.

2. Running activities: This part is the core content, and both quality and quantity must be guaranteed. The so-called "quality"

　　The heart rate during exercise must reach the "effective heart rate range" (that is, the maximum heart rate 60% to 85%). The simple calculation method is to use parameter 180 (or 170) to subtract the remainder of your age, which is the heart rate that should be achieved during exercise. The so-called "quantity" means to perform 20 to 30 minutes of running exercises (or alternate walking and running). It is best to exercise 3 to 5 times a week.

　　　3. Muscle strength exercises: This is mainly aimed at some muscle groups that have not been fully exercised during running exercises, mainly the muscles of the limbs and waist and abdomen. You can do bare hands or weight-bearing muscle exercises, such as push-ups, pull-ups, sit-ups, prone and lift weights, etc. Finally, do a few minutes of relaxing and flexible exercises.

4. Organizing activities: After 20 to 30 minutes of endurance exercise, it is not advisable to suddenly stop or sit down or lie down, because suddenly stopping the muscles will hinder the blood from flowing back to the heart, causing cerebral ischemia, and the exerciser will feel dizzy and even lose consciousness. The correct way is to slow down and continue running and walking for 3 to 5 minutes. , and do some relaxing activities on the upper limbs to slowly lower the heart rate.

　　Of course, the following things should be paid attention to during running: Beginners should have a physical examination, and it is best to do an electrocardiogram exercise test to understand their own heart condition; pay attention to step by step, start with small amount of exercise, gradually increase exercise time and exercise intensity; outdoor running is not suitable for poor weather (overheating, excessive cold, slippery roads on rainy days). You can run indoors in situ or exercise on a treadmill if you have conditions; those suffering from abnormal heart rate, myocardial infarction, asthma, hematuria, sciatica and other diseases should suspend running, and exercise after the condition improves before exercise can be performed after the doctor agrees.

Editor: Network