Due to the accelerated pace of life, the work pressure is getting bigger and bigger, many people gradually appear in a sub-healthy state, low immunity, but also induced a variety of diseases, at the same time many people began to wake up, in order to further improve the body's immunity, enhance the ability to resist diseases, and implement health care.
Nowadays, with the improvement of living standards, various health care methods are also diverse, such as acupuncture, massage, foot therapy, etc. are widely welcomed by people, but the simplest and most common way to maintain health is exercise.
In the active way of exercise, the most popular should be running, especially for some young people, there is no time to run during the day will insist, night running through running does enhance the body's immunity to a certain extent, but also shaped the body shape, making people look more and more slender.
But many people find themselves running for a while, although the weight has been reduced, but the people look a lot older, what is going on?
Insisting on running for a long time, although people have lost weight, but "getting old", what is going on?
In fact, whether you run or not, aging is an inevitable thing, but the speed is different.
Without exercise, aging is faster.
Moderate exercise, aging is slower.
Excessive aerobic exercise, aging rate is faster.
Moderate exercise can inhibit the chronic inflammatory process in the body and can indeed slow down the rate of aging.
Excessive aerobic exercise, inhibition of chronic inflammatory response in the body oxidative stress process is more activated, the state of peroxidation makes the cell division, apoptosis and proliferation faster, telomeres of course shorter and shorter, sometimes high metabolic rate can make people look radiant reverse growth, in fact, the essence is aging faster.
Moderate exercise is important, about three times a week, to keep your heart rate in Zone 2, about 1 hour to 1.5 hours.
At this exercise intensity, fat metabolism will be regulated, inflammatory responses based on fat differentiation will be suppressed, muscle and bone burden will not be large, and the repair process will not trigger excessive oxidative stress, which is the best effect on slowing down aging throughout the body.
In addition, it is necessary to note whether these situations have occurred:
1. The rate of fat loss is too fast, and there is not enough subcutaneous fat to support the facial skin
When everyone reduces the body fat to a certain extent through the form of running, the fat on the face will also pass away at any time, people will look more emaciated, wrinkles, etc. will appear on the face, and in the absence of fat filling, it will be much more obvious than normal, and the whole person will look older.
2. When training outdoor running, ignoring sun protection will accelerate skin aging
Some runners will choose to train outdoors at different times and at different frequencies, and when they choose to run in direct sunlight and without any sun protection measures, ultraviolet rays will directly damage the skin, resulting in skin aging.
3. Excessive training and insufficient rest, resulting in low mental state
In the case of normal training and normal rest, the human body can gradually improve its own training level, but if the body does not get enough rest to decompose, the catabolic hormones of the muscles will increase, and thus there will be increased blood sugar, increased appetite, increased weight, decreased libido, and extreme fatigue.
Master the right methods and techniques when running
1. The body is straight
From the neck to the abdomen, the torso of the body should be kept naturally upright, do not bend over or deliberately straighten, and the swaying amplitude should not be too large, this posture helps to maintain smooth breathing, body balance and step coordination.
2. Swing arms front and back
When running, the natural swing of the arm is very important, the left and right swing amplitude of the hand should not exceed the midline of the body, the up and down swing should not be higher than the chest, during the swing arm process, the fingers, wrists and arms are loosened upwards, and the elbow joints are bent about 90 degrees, close to the sides of the body.
3. Head and shoulders are stable
During the running, the head and shoulders should remain stable, do not shake your head, look forward with both eyes, and keep your shoulders relaxed.
4. Gently shake your fist
When running, the hands should be naturally lightly clenched, the fist is too tight will cause the forearm muscles to be tight, and then hinder the normal movement of the shoulders, when running, do not hold the mobile phone, MP3 or drink bottle in your hand, otherwise it will cause the body to sway, unable to maintain the correct upright posture, and increase the probability of injury.
Pay attention to the weather, you can increase indoor exercise
In the cold winter, if you encounter smog or snow, you can exercise indoors, as long as you master the correct exercise methods and skills, you can also play a certain health care effect.
1. Sit-ups
Consistently doing sit-ups can strengthen the abdominal muscles. When done correctly, sit-ups can not only improve the elasticity of the abdominal muscles, but also have the effect of protecting the back and improving posture, which can help improve the performance of other sports.
2. Skipping rope
Jump rope is a coordinated whole body exercise, can increase the strength of the muscles of the whole body, when rocking the rope, the participation of the arms and shoulders, so that the shoulder muscles can be exercised, can effectively alleviate the shoulder and neck swelling and pain. Skipping rope should choose a better wooden floor, do not jump rope on hard cement floor, so as not to damage the joints, and easy to cause dizziness.
3. Climb stairs
Climbing stairs consumes about the same amount of calories as mountain climbing, and for people who want to control weight and lose weight, it is also a good choice to continue weight loss exercises on smog days. When climbing stairs, the knee joint area bears a large load, and people with knee joint injuries and diseases should not participate in this exercise. The pace of going up and down the stairs should be well grasped, and the speed should not be too fast to prevent falling.
4: Pat the abdomen 10 minutes after the meal
After 10 minutes of eating, you can stand, relax your whole body, half-clench your fists or fingers together and straighten your hands, and then the waist will naturally rotate from side to side, and with the movement of the waist, the upper limbs will also be shaken. When the waist is rotated to the right, the left hand is driven to slap the right abdomen, while the right hand is slapped to the left waist;
When the waist is rotated to the left, the upper limbs are moved in the opposite way as when the waist is turned to the right. Turning repeatedly, the palm of the hand consciously slapped the waist and abdomen, 200 times on each side. This can not only prevent and treat low back pain and waist acid, but also play a good role in promoting the digestion of the gastrointestinal tract.