Exercise is now the most needed, is also very important to health. There are a lot of fitness sports, which is the most suitable for their own? There are many benefits of running. It is also a choice for many people. It is not only environmentally friendly, but also saves money. Regular running can regulate the body and help people do aerobic breathing. How to run without hurting your knee? This is the most concerned topic. Let's have a look.
Running exercise is one of the most commonly used physical exercise methods, which is mainly due to the simple technical requirements of running, without the need for special venues, clothing or equipment. Whether in the playground or on the road, or even in the fields, woods can be run exercise. Everyone can control the speed, distance and route of running.
Running is good for you. Teenagers often carry out running exercise, which is of great help to the development of cardiovascular function and respiratory function. There are also many types of running, including sprint, medium and long distance running, etc. Different speed and distance have different effects on human body. Usually running exercise is long-distance running, usually in the morning or night, along the road or in the wild environment, which can be combined with air bath, also can make the brain rest. For young people, a good changing exercise environment can adjust their spirit, directly contact with nature, and make them more energetic and vigorous in their study and social activities.
It is a reasonable way to do long-distance running. Generally, we should keep running at a constant speed for more than 20 minutes and keep the heart rate at 120-150 beats / min. Usually this method of practice, can consume the body's excess fat, avoid simple obesity. Through this way of long-distance running can effectively improve endurance, so that the muscle and cardiopulmonary endurance work ability can be improved. In addition, this way of medium and long-distance running is also a kind of perseverance exercise. If teenagers insist on long-distance running, they can cultivate their tenacious endurance and perseverance.
As long as we insist on running exercise, it will have a good effect on the physical and psychological development of teenagers.
Do seven "points", running does not hurt the knee, but also strengthen the knee
Slow down. The more strenuous and intense the exercise is, the greater the pressure on the joints. Therefore, if you want to exercise without damaging the joint, you should choose the appropriate exercise intensity. It is appropriate to feel relaxed or slightly laborious when running. If you can chat with others or answer the phone more leisurely while running, rather than out of breath, this exercise intensity is suitable and safe, and has little impact on joints.
Run short. Exercise time and distance should not be too long, generally in half an hour to about an hour is appropriate. The combination of intensity and time or intensity and distance can reflect the amount of exercise, which depends on what target is determined before exercise. If you want to run 10 kilometers with ease or a little effort, how long it takes to finish depends on your state and foundation. In short, you should feel a little tired after exercise, but if you don't want to eat after running, you should reduce your weight next time.
Run low. Low refers to the height of the foot from the ground when running, that is to say, running posture should be correct, small stride and high stride frequency. The closer the sole of the foot is to the ground, the less impact on the joint will be.
Run less. There's no need to run every day, 3-5 times a week is enough. You can do strength training or stretching when you're not running.
Warm up and tidy up carefully. In order to protect the joints, warm-up before exercise should be full and serious, not "running addiction" to rush to run. Warm up with moderate stretch. Excessive stretching may cause damage. After running, do a good job of finishing exercise, let the body cool down slowly and then stretch. The stretching time should be longer, and the joints should be fully extended, but with the principle of no pain.
Be thinner. The knee joint bears most of the weight of the whole body, and the fatter a person is, the greater the pressure on it. Even if obese people do not exercise, knee joint pressure is not small. Therefore, to protect joints, you must lose weight. Pay attention to three meals control diet, each meal has a little satiety, dinner can be half full.
Take care of more. The car needs to be maintained, so are all parts of the body. The knee joint should be maintained when it is not moving. Choose a pair of running shoes that can cushion vibration and increase stability, and do some intensive training for the knee joint, such as squatting against the wall. No matter what kind of exercise, we should avoid sudden rise and stop, high impact action. Only when the consciousness of joint protection is established in peacetime and exercise, and the methods of scientific exercise and appropriate exercise are mastered, joint injury will be far away.
The protection of the knee joint is particularly important. For people who often run, they need to take good care of their knees. The knee is the joint, so they must do a good job of nursing. Pay attention to the methods introduced above and others, which can better help you improve your knee health. You must remember to warm up carefully, which is the least harm to running times.
