The sedentary lifestyle of many people leads to a significant number of diseases, and the easiest and most universal exercise to combat this problem is running.
The German psychologist Schellenberger identified the following reasons for the lack of physical activity of the population:
• incomplete information on the benefits of employment (40% of the population);
• Lack of interest in studies (47%);
• preference for any other leisure activities (62%);
• laziness (57%);
• Lack of information on the possibility of classes;
• The problem of free time;
Running takes a special place among other sports. It is believed that health running is an easy and affordable means to improve human health.
My name is Vlad Litvinenko and now we will consider 10 reasons why it is worth doing jogging.
1. Improving the functioning of the respiratory system
When running we actively work not only with our legs, but also with the lungs, which are obliged to provide the body with oxygen.
A person of middle age and weight at rest need about 150-200 milliliters of oxygen per minute. The predominant part of it comes through the lungs.
During running at a speed of 5-6 kilometers per hour, the body already requires from 1 to 1.5 liters of vital gas every minute. At the same time, about 40 liters of air are pumped through the trachea and bronchi. Such a significant increase in "productivity" just provides a training effect. Systematic loads increase the functional potential of the entire respiratory system.
Deep, but rare breathing during running increases not only the vital capacity, but also the ventilation capacity of the lungs, which in turn ensures their normal purification.
Also, the organism of the runner receives from the air significant doses of useful ions, that is, charged particles. This occurs as a result of active gas exchange through the mucosa of the mouth, nasopharynx, trachea, alveoli and through the skin.
The beneficial effect of free ions has long been noted by scientists, they help a person feel cheerful.
2. Additional training of the respiratory system
If desired, the athlete can replace the sprint hypoxic - i.e. With a delay in breathing - training.
The artificially created oxygen hunger will cause the muscles of the body to work with full efficiency, increases the number of open capillaries that are needed to supply oxygen.
As a result of such exercises, the athlete's heart rate decreases - in 8 weeks from falls at a standard distance of 4%.
Hypoxic training is advised to begin with about such a rhythm: 6 breaths are taken, the next six steps - breath holding, the next six - exhalation.
But such techniques are suitable only for trained runners. A newcomer should refrain from such techniques.
For intensive training of the respiratory system in the middle of training it is permissible to read a couple of verses of a song or a poem - which you like best.
But be sure to remember that large loads on certain organs are normal only for perfectly healthy people. If you suffer from asthma, varicose veins, platypodia and other diseases, in which it is not recommended to run, it is worth refraining from such loads.
3. Improving the functioning of the cardiovascular system
Running increases the possibilities of the heart and blood vessels, the very heart muscle itself is trained.
In the course of cross-country training, the number of heartbeats decreases, the heart becomes stronger and begins to work more economically, the elasticity of the walls of the vessels increases, and the pressure normalizes.
Running exercises have a beneficial effect on the cardiovascular system of the human body, combining a number of useful factors. Such as alternating tension and relaxation of the muscles of the legs, which is very important, because doing, for example with a bar, a person does not get the effect for the vessels that causes the run. During normal training, muscles experience a lot of stress, and then rest. During running, the load is more natural.
When practicing this sport, the human body performs oscillatory movements up and down. It positively affects the fluid in the body such as lymph and blood.
Breathing becomes frequent and deep, which facilitates the movement of the diaphragm, while simultaneously performing a massage of the abdominal cavity. This activates the blood circulation.
During running, most of the musculature of the skeleton is contracted, while the muscles squeeze the vessels, increasing their elasticity. The run helps improve blood circulation, activates the capillary system, which favorably affects the entire body. Regular running jogs train the heart, this is due to the fact that the muscle develops only with prolonged loads, constant jogs provide a lowering of the heart rate, the heart begins to function in a quiet mode.
24 апр 2017
