Running is more important than speed and distance
Core tip: rhythmic exercise is a rhythmic and regular exercise. That is to say, the action should be repeated in accordance with certain rhythm, forcefully and coordinately. Such as walking, jogging, swimming, dancing and other ways to improve the body temperature, pulse, respiratory rate, etc., belong to the basic rhythmic exercise.Regular running is good for losing weight.
Rhythmic movement is a rhythmic and regular movement. That is to say, the action should be repeated in accordance with certain rhythm, forcefully and coordinately. Such as walking, jogging, swimming, dancing and other ways to improve the body temperature, pulse, respiratory rate, etc., belong to the basic rhythmic exercise
Research shows that rhythmic exercise is very important for human health and disease rehabilitation in the field of rehabilitation and prevention. Moderate rhythmic exercise can improve the oxygen uptake ability of human body, enhance the metabolism of human body, increase the absorption and utilization of system nutrition, so as to promote human health and recover the disease as soon as possible
Researchers from Beijing human health early warning assessment and nutrition intervention research center have studied the effect of rhythmic exercise on people with abnormal bone mineral density. Twenty seven subjects with abnormal bone mineral density (osteoporotic or osteoporosis) were selected. They were intervened by rhythmic exercise and systemic nutrition every day for 60 consecutive days. Before and after the intervention, bioelectrical whole body scanner and ultrasonic bone mineral density detector were used to detect.
The results showed that compared with before intervention, the BMD of the subjects was significantly improved (P < 0.01), the risk of fracture was significantly reduced (P < 0.01), and the activity of organs related to bone metabolism was significantly increased (P < 0.05 or P < 0.01). This shows that rhythmic exercise can significantly improve the bone status of people with abnormal bone mineral density and significantly reduce the risk of fracture.
In addition, the researchers also studied the effects of rhythmic exercise on diabetes, cardiovascular system and various human systems, which proved that rhythmic exercise is more beneficial to health.
Therefore, according to the theory of "health rhythm kinematics", the nutrition and sports professionals of Beijing human health early warning evaluation and nutrition intervention research center developed an aerobic exercise - "walking". "Walking" is similar to "jogging", but in the process of its movement, there are requirements for movement rhythm and breathing. Compared with general jogging, "walking" has less impact on the ground and is more safe.
When carrying out the "step run" exercise, the breath should be calm, and it is recommended to vomit and inhale fully. Ten minutes before running, the breathing is unstable, sometimes fast, sometimes slow, sometimes deep and sometimes shallow, and then gradually stable. Open your mouth properly to help your nose breathe.
The distance between each step should not be more than 1.5 feet long and should not be too large. In other words, the heel of each step falls in front of the other toe, and the distance between the toe and the heel is at most 1.5 feet long. Stride running is easy to cause sports injury.
When running, the speed mainly depends on the frequency adjustment of foot stride, supplemented by stride adjustment. The core idea of speed control is: slow down, slow down again! Run slowly at walking speed. The speed of "walking" is suitable for people to speak freely and talk effortlessly.
The amount of exercise should be gradually divided into two parts: step control and stage control.
Control in step running: leisurely pass 5 ~ 15 minutes fatigue transition period, do not run fast in the first 15 minutes of running.
Stage control: it is divided into adaptation period, recovery period and preparation period. When the adaptability period is 1-3 months, the speed is 3-4 km / h, and the daily running control is 3000-5000 m; when the recovery period is 6 months, the speed is 5-6 km / h, and the daily pace is controlled at 4000-6000 m; when the preparation period is 12-24 months, the speed is 6-8 km / h, and the daily step run is controlled within 5000-10000 M. The specific speed depends on the specific situation of the individual, do not blindly pursue speed and distance.