What are the benefits and disadvantages of long-distance running

Chairman Mao once said, "Whatever can be done should be advocated, doing gymnastics, playing ball games, running, climbing, swimming, playing tai chi and all kinds of sports of all colors." Long-distance running as a discipline of running is naturally included in it. So what are the benefits and disadvantages of long-distance running?

The benefits of long-distance running

Exercise your will

Choose long-distance running to persist in long-distance running all year round, in the cold and heat, in the process of gradually increasing the speed and distance of long-distance running to overcome fatigue and overcome one difficulty after another. This helps to exercise the tough will, the courage to face the difficulties, full of practice out of the hard work and strong will.

Enhance physical fitness

Long-distance running exercises can increase the analytical judgment ability of the cerebral cortex and the reaction ability of the nervous system, especially to exercise the working endurance of the cerebral cortex. Practice has proved that people who often run long distance, work, flexible hands and feet, strong endurance, not easy to fatigue.

Improve cardiovascular function

As the blood demand of the limbs and heart will increase during the process of long-distance running, the body will force the cardiovascular function to continuously enhance to supply the body's needs while regulating its own demand, so as to better ensure the exercise. If it is you adapt to long-distance running, in the long this exercise, the heart keeps increasing, the heartbeat is more powerful, the blood transfusion can also increase, the cardiovascular function of the continuous strong, for the body reserves more strength.

Enhance the body resistance

Long-distance running can increase the white blood cells, red blood cells and hemoglobin in the blood, and the increase of red blood cells and hemoglobin can help improve the nutrition level and metabolic ability of the body. As we know, white blood cells have the ability to swallow germs. By practicing long-distance running regularly, the ability of white blood cells to swallow germs will be enhanced, and the body will become more and more resistant to germs.

Enhance the function of respiratory system

The body needs more oxygen and exhales more carbon dioxide when running long distances. To achieve this effect, the respiratory organs must work as efficiently as possible. When breathing, the thorax increases its range of motion and the lung capacity grows. The ability to exchange gases in the body is also getting stronger. People who regularly practice long-distance running can have a good respiratory system, even in the case of labor intensity, the body needs more oxygen, the respiratory organs will not feel fatigue because of breathing too often.

Promote bone development

A person who regularly performs long-distance running exercises has a different distinctive feature of his bones: more dense bones and neat osteophytes. Bones have good resistance to compression, breakage and bending. And adolescents who can regularly perform long-distance running exercise can effectively strengthen the lower limbs and promote height growth.

Enhance the adaptability of the body

People who adhere to long-distance running all year round, the body has been subjected to cold and hot climate exercise, the central system in the body to regulate body temperature has been effectively exercised, not only can be sensitive and accurate regulation of body temperature, but also help the body even in the harsh climate environment can cope with the adaptation.

Disadvantages of long-distance running

Too much strain on the heart

If you do long distance running for a long time, your heart is forced to work for a long time, it is very easy to cause damage to the heart. To avoid increasing the burden on the heart, there are two solutions, one is to control the time and intensity of long-distance running; second, in addition to endurance exercise such as long-distance running can also carry out weightlifting such as strength training.

Bring joint injuries

In the process of running human joints need to conduct more than their own body weight of the force, and long-distance running requires joints for a long time super weight bearing, want to avoid such injuries, one is to control the time intensity of long-distance running, the second is to be sure to carry out preparatory activities before exercise and after exercise finishing exercise.

Notes for long-distance running

1, before long-distance running, to do a good warm-up preparations, you can use small jogging, leg pressure, activities of the body joints, let the body slightly sweating can. 2, long-distance running process to adjust the breathing rhythm, must be deep breathing, and breathing to have a rhythm, three steps a suction five steps a call. 3, long run, focus on their own running, do not blindly climb with the players around you to catch up, according to their own running pace. 4, after running, do not rush to sit down, in running the whole body to get activity, should make all parts of the body slowly relaxed, you can stroll a distance after the end of the long run.

Tips

Long-distance running is an exercise program with benefits to the body from the inside out, but it should be noted that long-distance running is not the better, everything must pay attention to a degree. In addition, long-distance running, like other sports, must be well-prepared before carrying out activities. For people who have just started to practice can start with jogging, and then do the preparation exercises to move the body joints, so that the body is fully stretched out and then long-distance running. After running the finishing exercise can not be missing, so that the body has a process of adaptation from motion to static.