Running is one of the most ancient human instincts. It has long been necessary to save your life or get prey. At the genetic level, the need for running is still strong. In the modern world, this type of activity has lost its vital necessity, but has not lost its relevance, especially because the impact of running on human health is enormous. And if used correctly, the impact will be only positive. Many people around the world are jogging, and the reasons for this are different for everyone. Some run for fun, for some it is a profession, but most people want to improve their health, tighten their figure, and tone their muscles.
Positive qualities of running for human health and beauty
Why is this sport so useful? Running as a means of promoting health is very popular. What happens during this activity?
- Blood begins to circulate intensely, while bringing oxygen to all tissues and muscles of the body. In this case, the muscles will grow vigorously.
- Sweat is intensively secreted, and harmful substances (toxins and toxins) are excreted along with it. One of the toxins is called lactic acid. Perhaps this name seems unfamiliar, but in fact, everyone came across it when he experienced pain in the muscles after training.
- It is a known fact that the main cause of excess weight is an excess of calories consumed. Therefore, an undoubted advantage, and indeed the point for jogging while losing weight, is a high calorie expenditure.
- In addition, running, as a whole and any sports activity, causes the release of endorphins (hormones of happiness) into the blood, thereby enhancing mood, causing a desire to continue active behavior. In addition, by the end of the day less fatigue makes itself felt.
- Studies have shown that constant jogging helps to cope with stress, making a person more calm and balanced.
Benefit for health
Many people ask themselves: is running good for your health or can it be harmful? Without a doubt, running is good for health, but, like in any sport, you need to check with your doctor that there are no contraindications, and you must not allow extremely heavy loads for which the body is not yet ready. Better a small load, but constant. It is optimal to run for health 2-3 times a week.
It is better to select the load individually, depending on weight, age and physical data. Running should be comfortable and enjoyable.
However, this type of activity has contraindications. If severe pain in the heart or joints is present, classes should be discontinued until the symptoms disappear and a doctor should be consulted.
The effect of running on various organs
The cardiovascular system.
Jogging is an excellent workout for the heart and blood vessels, it will help get rid of tachycardia. The heart muscle becomes stronger, the frequency of contractions normalizes. Blood pressure is also returning to normal.
Gastrointestinal tract.
An interesting feature - running creates a special massage for the human intestines, thereby putting in order digestion.
Respiratory system.
It is only natural that the volume of the lungs increases, because while running, breathing is one of the main indicators of good work. If you breathe correctly, running will be quite easy and comfortable; there should be no stitching and cutting pain.
Endocrine system.
Due to the weight loss that will certainly come with stable training, the work of hormones improves, the skin becomes more elastic and toned.
Immunity.
Running makes the body work actively, respectively, the defenses increase. It will be easier for him to cope with various colds and ailments.
Nervous system.
As mentioned above, jogging positively affects the functioning of the nervous system. Calms a person and brings a feeling of joy and self-confidence.
In addition to running to maintain health, many people are eager to get a quick weight loss effect.
Jogging
The beauty of running for weight loss is that it makes almost all the muscles of the human body work, and in itself is already a physical exercise, that is, you do not need to make any kind of sports program, just go to the park, to the stadium or even just to the street and start running.
But meanwhile, not everything is so simple. To achieve the best result, you need to figure out what types of running exist and what impact they have on human health.
Types of Running
Consider the impact of running on human health:
- Slow running (jogging) for a long time improves metabolism, reduces the fat content in the body. It is suitable for a professional athlete (as a warm-up), and for an amateur.
- The so-called sprinting - that is, for short distances, will suit the body with a good shake. Its downside is that it lasts a short period of time, so it is worth combining it with other physical activity, for example, strength training.
- Aerobic running means controlling your heart rate at 110-130 beats per minute. Such a jog helps to actively burn calories, improves muscle tone.
- With interval running, the pace of the run changes over the course of one distance. The speed is first gradually increased to maximum, and then also gradually reduced to jogging. This kind of jogging is available only for experienced runners.
- Tabata is another kind of interval running. First, the runner moves as fast as possible (within 20 seconds), and then a ten-second break follows. Such repetitions can be done as many as you like, depending on sports training. By the way, this type of training is used not only in running, the main principle is preserved: 20 seconds of work, 10 seconds of rest. This type of running also requires a very fit condition.
- Fartlek (translated from Swedish as “speed game”) is also a kind of interval running. Its peculiarity is that throughout the entire process of stopping is not implied. For example, 200 meters jogging, 100 meters sprinting, 200 meters walking. This type of jogging perfectly trains endurance and effectively improves the condition of the whole body, and the discomfort during exercise does not become too great due to the constant change of pace.
How to avoid injuries?
With this variety, everyone will be able to choose a physical activity that will suit him. But so that the influence of running is only positive, do not forget about the warm-up before training. It will help to avoid stretching, warm up the body and prepare it for active work. In general, the warm-up should take 10-15 minutes. Do not be lazy and in a hurry, because running is used for health, its improvement, and not to the detriment.
What elements to include in the warm-up?
You can perform this complex:
- joint warm-up exercises (hands, elbows, neck, feet);
- Squats, swings and static exercises (for example, the bar) will warm the muscles and deliver oxygen to them. In turn, this will contribute to the rapid growth of muscle mass.
- stretching will make the ligaments more mobile, help avoid injuries.
By the way, an equally important part of the run is a hitch.
How to finish the training?
It is always very important to remember that after an active run you can not stop abruptly. This can lead to such dangerous conditions as dizziness, nausea, fainting, and various pains throughout the body. This happens because, when an unexpected stop occurs, the heart does not have time to rebuild, the pulse is still too frequent, and therefore there is a lack of blood flow to some organs, including the brain. As mentioned above, lactic acid causes muscle pain. To avoid this problem, it is also necessary to use a hitch. It will stop the release of toxin into the blood.
As a hitch, calm walking or stretching can act. Thanks to this, breathing will be restored, the pulse will return to normal.
What is the danger of neglecting warm-up and hitch? There is a high risk of stumbling or embarrassing to fall, as a result of which an injury will occur that will permanently repel the desire to run. And unfortunately, instead of achieving the cherished goal, the result will be only disappointment.
How to make running more effective?
Regardless of what goals you pursue, there are several ways to make jogging not only more effective, but also more interesting.
- Running with obstacles.
No one forbids using the forest, mountains and hills for running. It is also worth paying attention to the steps - this will allow you to change the load that is familiar to the body.
2.Music.
Opinions diverge on this point: for some, music helps to dilute the monotony of running, while for others it just hinders focusing on training. In any case, it’s worth trying to take headphones for the next run, it may become more fun to run.
3. Change of plan.
This is a great idea to shake the body - to deprive him of the usual load. For example, replace a long run with an interval run or add strength exercises.
4. Communication.
If the headphones are broken, you can always invite a friend or just an acquaintance who is also not averse to pulling up a figure for training. A like-minded person will inspire, share feelings, practical experience, and sometimes help to cope with a fit of laziness.
When used correctly, running will not only not harm, but will improve human health and give beauty and longevity.