Long distance running is good for health should not of

NingWeiXia The second people's hospital of chengdu in sichuan province

China's traditional Chinese medicine to

        In November, the domestic continuous happened four causes long lead to sudden death caused by motion event, people pay close attention to, a lot of people talk about "run" color changing, flinch. Life lies in sports, and long distance running is more suitable for winter sports, especially to belong to an aerobics jogging, to improve the human body heart lungs function, strengthen physical endowment and cold hardiness, improve the resistance and immunity, and of great help. However, long distance running want to pay attention to scientific method, can be beneficial to health.

        Run basic essentials

        Long distance running exercise, the movement wants light, natural, harmonious, upper body slightly forward, two arm swing shoulders relax, oscillating amplitude shoulds not be too big, foot touchdown application golpe touchdown, kneeling before the transition to the buffer foot pedal, landing to ease, should follow the body inertia force, the action of the legs should be natural and harmonious, not stiff. When you learn to run with deep and slow, rhythmic breathing, general with 2 ~ 4 single step a suction, 2 ~ 4 a single step a call for good, as far as possible with nasal breathing, such as not enough use, can be used to assist the mouth, but the mouth should not be a too large. Long distance should be at least in the 1000 meters and above, with 3000 ~ 10000 meters advisable. Long distance running process, should try to keep a low strength, uniform, rhythmically forward, don't go for speed. Initial releases, don't run too far, the most important is to run at least every week 4 times, can go run alternate, hundreds of meters from the start, and gradually increase the distance.

        Run matters needing attention

        Before motion should pay attention to the weather changes, not in the wind, severe cold, the fog exercise, the air dirty. The sun did not come out before, air oxygen content is low, and air pollutants, so do not stand "WenJiQiWu", don't got up too early. Foreign scientists study found that, one day, the human body in the best biological state in the late afternoon and evening, that is close to five in the afternoon at about six o 'clock, the exercise the effect is best, so don't get bogged down in the "exercise". Before motion to prepare activities, such as free operation, slow running, and hand rub, rub ears, face, warm up before starting. Before motion can eat some liquid or pap, in order to avoid hypoglycemia, adding water.

        Sports should choose flat, no rain, no slippery road, don't in the car on the road running frequently to prevent harmful gas suction. Try to wear warm light soft clothing, all over the body such as fever after off his coat. Footgear should be soft and feet, can wear gloves and earmuffs and warm things. Winter easy cold air will swallow in the gastrointestinal tract, cause gastrointestinal spastic pain or abdominal distension, don't run big mouth panting and chew gum or laughing pillow fight. According to the body of master, enough is enough. Run after period of time, many people especially junior exercise often have difficulty breathing, chest of nausea, limb weakness, run speed drop wait for a phenomenon, known as the "pole", belongs to the sports physiology reaction, can take a deep breath, adjust breathing and run speed. If the body is unwell, or labored breathing clear, chest dull pain, immediately reduction stop motion.

        Sports don't immediately "brake", can run forward a, again slowly to stop, to ensure that health come. After moving to do proper finishing movement, relax muscles, and dry the body sweat, wrap your cloak around as soon as possible, to prevent cold catch a cold.