How to do scientific running exercise

Running is a very simple form of exercise. Even though it is very simple, not everyone has mastered the correct running method. If you run randomly, not only will you fail to exercise your body, but it may also cause certain physical injuries. There are many things to pay attention to when running, such as the appropriate time for running, the choice of running venue, running clothes, etc. Let’s take a look at how to do running exercises correctly.

Running is a whole-body exercise that can make the muscles of the whole body contract and relax rhythmically, increase muscle fibers and protein content. Well-developed muscles are one of the hallmarks of bodybuilding. Bones are the support of the body and the levers for human movement. For adolescents in the growth and development period, insisting on running can improve blood circulation, increase the supply of nutrients to bone cells, and enhance the growth ability of bone cells, thereby promoting normal bone development. In the elderly, metabolism weakens, muscles gradually atrophy, bones undergo degenerative changes, and bone and joint diseases become more and more common. Persistent running can enhance metabolism, delay degenerative changes in bones, prevent the occurrence of senile bone and joint diseases, and thus delay aging.

On the premise that you are not sick and not very tired, you can jog for an hour before and after meals every day. 30-60 minutes is the best time to run each time. Run at least 3 times a week in a scientifically distributed manner. Sports medicine has proven that when you just wake up in the morning, the functioning of the body's organs is still at a low level. Exercising at this time is more dangerous for people with weak cardiovascular function. The human body's ability to move is fully developed at night, so when running at this time, the body can more easily adapt to the rhythm of exercise. In terms of the external environment, the latest research shows that the carbon dioxide index in the air is highest in the early morning, and the dust suspended in the air the day before has not completely disappeared. Exercising at this time is far less good than at night.

There must be a warm-up before running. Through warm-up, our body can slowly enter an excited state, and at the same time let our joints and muscles slowly adapt to the state of exercise. After warm-up exercises, running exercises should be carried out, so as to avoid cramps, sprains, falls and other accidents while running.