CCTV News: World Champion teaches you to run scientifically

More and more people choose to run to exercise, but some people say that they ran more and more errands, and the more the knee runs, the more pain, then in the end how to exercise is the right way, in the end should not be running every day, how to run is What kind of learning does science have?

It's important to run a good body preparation

Running is one of the most effective methods for comprehensive development and comprehensive exercise of the human body. It is known as the king of aerobic metabolism. It can mainly enhance the cardiovascular system, reduce the risk of cardiovascular disease and cancer, reduce body fat, and reduce The risk of obesity; increased gastrointestinal motility, increased digestion and absorption capacity; promote metabolism, improve and eliminate fatty liver. It can increase the strength and density of muscles and bones and prevent osteoarthritis. The benefits of running are numerous. Studies have shown that insisting on running can reduce the risk of death by 30%.

Running can stimulate the secretion of endorphins, so that the secretion of endorphins increased, stimulated by the internal prion peptide, the human body and mind in a relaxed and happy state. Endorphins are therefore also referred to as "happy hormones" or "young hormones". It can make people feel happy and satisfied. It can even help people to relieve pressure and unhappiness. More and more white-collar workers like to run because running can effectively relieve work stress and anxiety.

There are many benefits to running, but before you start running, you should do some preparatory activities to open the body's various activities to avoid muscle stiffness and cause muscle tissue strains. This type of preparatory activity we often call static before running. Stretching, which includes head movements, shoulder movements, waist movements, etc., and we need to pay special attention to some of these movements. The knee joint is a very dangerous part of running. There must be a correct way to do it. Knee exercise, how to do it? We are half a lap and the ankle should be right. Let's lift one foot up. Press your foot down and pull it hard. Lift it so that the toes are as far as you can reach the cheekbones, except for guaranteeing movement. After five minutes of static stretching, dynamic stretching is also required for about five minutes after the end of the run.

The heart rate reflects the exercise intensity calculation formula

Heart rate is an important indicator of exercise intensity. Many people are short of breath during running, and some even get breathless. This is not good for the body. Your speed is high, but your heart rate can be maintained at a A relatively low level is sure to run better and healthier, indicating that your heart and lung function is strong, but if you have a high speed and a high heart rate, it is very likely that the heart will continue to run into problems due to overload.

Jogging is a type of aerobic exercise. It is a very good type of exercise. The American College of Sports Medicine recommends that you keep at a moderate intensity during running, that is, 70-85% of your maximum heart rate. If you are older or have poor physical fitness, it is recommended First control 60-75% of the maximum heart rate. The maximum heart rate is calculated as: Maximum heart rate = 220-age. Example: If a runner is 30 years old, his maximum heart rate is 220-30 = 190 (times per minute) and exercise intensity is 190 × (70-85%) = 133-162 (times per minute).

It is not very convenient for people to monitor their heart rate while running. We can use the RPE table (Subjective Feeling Fatigue Table) to classify 6-20 into 15 levels. We control the intensity of moderate exercise at 13-15. There is also a more convenient way. When we run, we feel that breathing is a bit difficult, we can still speak, but we can't sing. It is basically a medium exercise intensity.

In addition to maintaining moderate exercise intensity, it is also necessary to ensure adequate running time and running frequency. Aerobic exercise is best guaranteed to be more than thirty minutes each time, because at the beginning of running, our body will preferentially consume carbohydrates in the body. , 30 minutes later began to burn fat, in addition, after 30 minutes of exercise can stimulate our endorphins secretion, and then produce a pleasant and relaxed feeling.

In the case of jogging, between 30 minutes and 50 minutes, the pace must be 7 minutes, 1 kilometer in 7 minutes, not 6 kilometers or 5 minutes in a kilometer, the rhythm must be 180 190 or even 200 steps. Every minute, if it can be achieved, it will have a good effect on the body's consumption or metabolism. Because of what, the fast frequency is very tired, and the fast frequency of jogging reduces the subcutaneous fat.

Excessive running can cause many sports to adjust

Running also requires a system. Excessive running can also harm the body. In general, we recommend that you exercise 3 to 5 times a week, because exercising once or twice does not work well.

Master correct running posture to prevent knee injuries

World Champion Sun Yingjie talked about several obviously wrong running postures and raised his legs too high.

Eight-foot running

Toe running and heel running

These movements are very easy to hurt the knee during running, so running must master the correct running posture, use the core point of the body to drive your body to run, it is much easier to run than the legs to run the body, when running There may be a full line between the feet and the inside of the foot, so that the knees are not damaged.

Summary of 4 Technical Points

Use two inches below the navel to drive the body's core point;

The inside of both feet is in a straight line, and the center of gravity is between the two feet;

The pace should be small;

The pace is faster, more than 180 times per minute.

The greatest advantage of this type of exercise is that it can quickly improve people's heart and lung function.

Choose the right running shoes to prevent sports injuries

There is an old saying in China that if a worker wants to do something well, he must first sharpen his tools. The same applies to running. Running shoes with double feet also play a crucial role in running. Let's first look at what kind of running shoes we have.

Running shoes are generally divided into three categories, cushioning, support, and control. These three kinds of running shoes are purchased according to your foot type.

Buffers: These types of running shoes have relatively poor support for the arch, but they provide a more comfortable and elastic feel. This kind of running shoes is lighter in weight and suitable for light weight and wear by the runners.

Supporting class: This kind of running shoes has a certain supporting effect on the arch of the foot, which can reduce the pressure caused by running, relieve the stress of the foot and the knee, and reduce the sports injury. These types of running shoes are suitable for those who have a slight outer octagonal character or who have more running times and longer distances per week.

Control class: This kind of running shoes can provide better support, protection and gait correction for arches and heels, and to prevent accidental injuries to some extent. It is used for more serious external gaiters, or has poor ankle strength (easily stomped) or heavy weight.

It is recommended that runners with serious internal and external octagonal feet should be targeted for correcting the foot. The training of the strength of the ankle and lower limbs can be used to enhance the stability of the ankle, and to correct the stability of the ankle, as well as correcting the insole according to the shape of the foot or pair of feet. Then start running to reduce the damage caused by running.

Correct posture does not have to worry about thicker legs

When we are running, the calf muscles develop vertically and do not grow thicker. For example, when the calf muscles are horizontally developed, they tend to thicken. This is why we often see weightlifters. Why? The reason why calf muscle is generally more developed is that the correct running posture is waist and abdomen and hip force, or too much calf force can also cause the calf to become thicker, so it is very important to maintain correct posture. , I hope you can run more beautiful and run healthier.

Statement: [Articles and pictures transferred from the Internet, the copyright belongs to the author, this point of view does not represent the views of this platform. If you feel infringing, please contact us to delete it. This website does not assume any legal responsibility.