Running for health and beauty: the benefits of training
Running is the most democratic kind of sport, because it is equally useful for both women and men of any age. To deal with them, do not need to spend money on a subscription, to buy equipment and special equipment. For training you need only good-quality sneakers and a great desire to run.
Running to beauty and health
The main health benefits of running are that it strengthens the heart muscle. During sports, the speed and strength of the contractions of the body increases, making the pumping of blood more intense. Activation of blood circulation leads to the rapid saturation of cells with oxygen, acceleration of metabolic processes. With regular jogging, the pulse rate at rest decreases, the vascular tone rises, pressure normalizes.
Is running good for the respiratory system? Year-round training can serve as an element of the hardening system. During winter runs, the body gets used to the cold air, and therefore becomes more resistant to the action of pathogens. The benefits of running for the respiratory system do not end there. Aerobic exercise increases the ventilation capacity of the lungs, as well as their vital capacity.
Running is necessary for the health of the digestive system. Motor activity stimulates the bowels, prevents stagnant processes in the body. Due to the increased oxygen supply, liver tissues are restored, and bile outflow occurs. A huge proportion of toxins and slags are released along with sweat. What is useful run for the musculoskeletal system? This kind of training helps strengthen the spine and joints, provided that the movements are performed correctly.
For men, running is an easy way to get rid of the “beer” belly, make the figure more taut and strong. Women jogging helps to improve the shape of the legs and buttocks, as well as partially get rid of cellulite. Regular exercise can reduce weight. However, weight loss programs, including jogging, are not recommended for everyone: with a large body weight (over 90 kg), training can lead to injuries of ligaments and tendons.
How does running affect a person’s mental state?
In the cult film “Forrest Gump” the main character in difficult situations saves exactly the sport. His life is like a run, where he starts as a mentally retarded child with spinal problems and finishes as a national hero. In the story, directed by Robert Zemeckis, there is a rational grain. The question of whether running is good for mental health was dealt with by a lot of scientists. And what conclusions did they come to:
- Regularly running people are more positive, optimistic, self-confident, organized.
- They set goals more clearly and work harder towards them, tend to make plans.
- Running develops willpower and perseverance – especially important qualities in the system of values of men.
- During workouts endorphin is produced (pleasure hormone), so sport is the best doctor for depression.
- Mental performance largely depends on physical activity.
Running and mental health – what is the connection between them? The fertile rhythm of modern life serves as a fertile ground for the development of neuroses. A person rarely has the opportunity to be alone with him, to gather his thoughts, to analyze the events of recent days. All this can be done in the process of running. Soothingly the athlete is also affected by the rhythm of the movements. Researchers at the University of Wisconsin were able to confirm this scientifically, proving by experience that running more effectively than psychotherapy.
Training with benefits: when and how to run
The answer to the question of whether running is useful depends largely on adhering to the rules of training. The main mistake of newbies is to immediately achieve high results. As a result – a strong pre-training after exercise, discouraging any desire to play sports. The duration of the runs must first be 10–15 minutes. As soon as the pain in the muscles no longer bother, the duration of training can be increased to half an hour, and then to 50-60 minutes. To make it easier to move towards the target, it is advisable to paint a training program.
Which run is more beneficial for the body – morning or evening? The best time for running is from 8 to 11 hours, but not everyone has the opportunity to practice sports at this time. Morning jogging is good because it helps to concentrate, tune in to the working mood, “warm up” morally and physically. What is useful for running in the evening? Moderate exercise promotes better sleep. Running in a relaxed atmosphere allows you to mentally take stock of the past day. Select the time for training should be individually, based on the biorhythms of the body. “Lark” is better to run in the morning, “owls” – in the evening.
How often should men and women be trained? The frequency of classes depends on the level of physical fitness. You can evaluate it by walking up to the fourth floor. Severe dyspnea indicates poor fitness. Such people should run for a short time, but 5 times a week. With a weak shortness of breath, jogging can take half an hour. The frequency of training should be 3-4 times a week. A person who is not out of breath when climbing can run an hour twice a week.
How to engage in that the benefit was maximum? During the movement it is impossible to swing, as this increases the load on the spine. It is necessary that the inner edges of the feet are on the same line. Landing should be on the whole foot. The body in the process of running must be kept strictly vertically, that is, not to deviate either forward or backward.
It is best to engage in parks with dirt tracks or at the stadium. It is undesirable to run on asphalt or concrete because of the risk of injury to the ligament or tendon. When choosing equipment for running, special attention should be paid to shoes: sneakers should be comfortable, with shock absorbers. Start training should be an easy warm-up to prepare the body for stress. After jogging, it is necessary to walk for 2-3 minutes, restoring breathing.
Who is contraindicated for running?
During a workout, you must listen to the body. Tingling in the side, dizziness or pain in the chest is a reason for both men and women to suspend exercise. Perhaps these symptoms will pass within a few minutes of calm walking, after which it will be possible to return to training. If the discomfort has not disappeared, you should visit the doctor and consult about the load.
The usefulness of training is doubtful with nasal congestion and cold sickness. Flu or a sore throat is a serious test for the body, so sports for the period of illness will have to be postponed. Physical activity is especially dangerous at the stage of exacerbation of the disease, accompanied by fever. At the stage of recovery after serious infectious diseases from running, it is also worth refraining. Return to the usual workout rhythm can be in 2 weeks, when the body is strong enough.
For both men and women, running is contraindicated for thrombophlebitis of the legs, severe heart rhythm disorder, mitral stenosis, congenital heart disease.
The exacerbation of a chronic disease is another reason to abandon sports. In some cases (hypertension, glaucoma, progressive myopia, pregnancy), you should consult a doctor.