How to run healthier? Tips for weight loss when running

A large number of studies have shown that running is good for health; and recently, according to U.S. Health News, too much running will shorten a person's lifespan. This conclusion was proposed by Dr. Martin Matsuumura, a partner at the Cardiovascular Institute of the United States Health Network. At the same time, the study also pointed out that those without exercise habits and those with high-course runners have shorter lifespans than those with moderate runners, but the reason is unclear.

Dr. James O'Keefe, director of preventive cardiology at the Kansas City Cardiology Institute in Central America, said, "Although health risk factors cannot explain the problem of lifespan shortening for high-course runners, overtraining is related to shortening of lifespan." James Dr. O'Keefe's health running advice is to run at a medium speed of 2.5 hours a week, and it is completed in 2 to 3 times. At the same time, he advises marathon runners to rest for a period of time after completing a full marathon for body recovery.

In essence, the positive effect of exercise on human life and health is to play a role in a range.

Abstract below this range, various functions of the human body, including the exercise system, circulatory system, metabolic system, endocrine system, etc., will have a tendency to degenerate. For example, knee degeneration and lumbar spine degeneration in sedentary people.

Above this range, various functions of the human body tend to be overwork. For example, overwork in knee joints of those who run too much usually produce chronic joint effusion and cartilage damage.

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The following four points should be paid attention to when healthy running: timely, appropriate amount, appropriate body and pain issues.

1. Timely: People with running habits need to choose the amount of running according to their age, and follow their own As you get older, you should moderately reduce the amount of training. At the same time, you should pay attention to running seasons. For example, a "night owl-type sleeper" does not need to force a change of his or her lifestyle to perform morning exercises. He can arrange his or her running time in the afternoon or evening.

2. Moderate amount: The author’s suggestion is: no more than 4 exercises per week, with a total amount less than 30 kilometers. If you still have the energy and physical strength, you can practice other activities during running, especially exercises with less impact on the knee joint. For example, running four times a week, the next day, and training for low-impact knee joints can be performed on the intervals. Practice is used to give more recovery time for soft tissue of the knee joint. The training items on interval days can be swimming, low impact dance, upper limb strength training, surface training, elliptical machine, etc.

3. Aptamer: Arrange the training plan according to individual differences. Individual differences in people are not only reflected in the appearance level of personality, appearance, sound, etc., but also in the body's muscle proportions, flexibility, cardiopulmonary endurance, lactic acid resistance, fatigue resistance, joint cartilage's impact resistance, neuromuscular control ability... vary greatly; even if the running movements are subtle The difference will also have a huge impact on the long-distance raid. Therefore, you should increase the training volume step by step according to your own reality, follow the call of your body, and do not deliberately copy other people's training volume.

4. Pain problems: When you encounter muscle, joint pain or other discomfort during running training, you should adjust it in time; if the discomfort cannot be ruled out, stop training, rest and recuperate or consult training experts, find the crux of the problem and solve the problem before training.

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