Jogging is one of the simple and effective aerobic exercises, which can improve the heart and lung function, speed up the whole body blood circulation, prevent muscle atrophy, prevent the three high, cardiovascular and cerebrovascular diseases and cancer. Studies have shown that jogging can protect against many types of cancer, especially kidney, colorectal, liver and breast cancers. All in all, the benefits of jogging are systemic, benefiting almost every organ.
What are the physical benefits of jogging?
1. Enhance vascular elasticity
Jogging can enhance the elasticity of blood vessels and prevent atherosclerosis. Jogging can also regulate blood lipids and blood sugar to prevent metabolic syndrome such as diabetes and hyperlipidemia.
2. Improve cardiopulmonary function
Jogging is a full-body aerobic exercise involving the upper and lower limbs. It can stimulate the heart and lung function, expand lung capacity and enhance the ability of muscles to take in oxygen.
3, improve immunity
The body has immune cells that recognize and kill cancer cells in time. Jogging can improve the defense ability of immune cells, improve immunity and reduce the risk of disease.
4. Relieve bad emotions
Jogging stimulates endorphins, happy hormones that help relieve stress, reduce negative emotions, increase feelings of contentment and joy, and reduce feelings of restlessness and depression.
5, accelerate gastrointestinal peristalsis
A diet high in fat and protein and low in dietary fiber is the diet structure of most people, but this will slow down intestinal peristalsis and prolong the retention time of metabolic waste in the body, thereby inducing cancer. Jogging can stimulate gastrointestinal peristalsis, which facilitates defecation and helps eliminate harmful substances.
How to jog scientifically?
1. Speed up
The heart beats about 60 to 100 beats per minute at rest, up to 160 beats per minute or more during exercise. For adults, jogging heart rate should reach 140 to 150 times per minute, about 3 to 4 minutes to run 400 meters; The heart rate of the elderly reaches 130 to 140 beats per minute, which is equivalent to running 400 meters in three to five minutes. Jogging should not be too slow, or it will not improve the cardiopulmonary function. Start with a brisk walk, then switch to a jog, with good breathing.
2. Set the jogging frequency
Adults should get 150 to 300 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity a week. Do not jog for less than 30 minutes each time. Do it consistently and never give up halfway. Adjust the jogging frequency according to your own situation. If headache, dizziness, palpitation, chest tightness and shortness of breath occur after jogging, or you still feel tired on the second day, it indicates that the amount of exercise is too large, and you should reduce the jogging intensity or shorten the time.
3. You can't run on hard surfaces
If the weather is good and the air is fresh, jog outside as much as possible to get fresh air. Try to run on a plastic track, if not asphalt, but not on cement. Jogging on soft, flexible surfaces can better protect your knees from wear and tear.
Warm prompt
Try to arrange jogging time after the sun rises or in the evening, because the concentration of carbon dioxide in the morning air is high, jogging too early will affect the cardiopulmonary function, and even cause cardiovascular and cerebrovascular accidents. At least 5 to 10 minutes of warm-up before each jog, let the body into the state of exercise in advance, to avoid muscle and joint damage during exercise. In the process of movement, as long as there is any inadaptability to stop immediately, can not be forced.