Run, you can get rid of all worries
The gap between people is opened up in trivial matters. For example, this autumn, some people are busy putting up autumn fat, and some people seize the best sports season to keep fit. When you are hiding in the bed and swiping your phone, people who love to run have already run five kilometers. Over time, the differences in your body and lifestyle will become bigger and bigger, just like running. On the rock wall on the banks of the Alpheus River in Olympia, Greece, there is still an ancient Greek saying: "If you want to be smart, run; If you want to be strong, run; If you want to be healthy, go for a run. " Running is the first sport of mankind. It does not require complicated skills. Every healthy person can run; The equipment is simple and does not require a dedicated venue; Not limited by the number of people, time, or rules. Autumn should be the most suitable season for running. The temperature is neither hot nor cold, the climate is neither wet nor dry, and the leaves are red and yellow. If you run out of the house for a while, the speed will become faster without knowing the scenery along the way. Why is it that running is obviously tiring, but it can bring happiness to people? The "Running Bible" mentioned that in ancient times, hunters and gatherers ran on the grasslands, and they obtained more food and energy. Nature also rewarded runners with happiness hormones such as serotonin and endorphins.
On the Internet, there is an aunt Zhang Jing who was born in 1953 and is nearly 70 years old. With a well-proportioned figure and clear muscle lines, she does not seem to be old at this age. When he was young, Zhang Jing suffered a lot of problems because of long-term study and work at the desk: Cervical hyperplasia, lumbar muscle strain, knee and shoulder arthritis... At the age of 51, he was diagnosed with breast cancer and underwent two consecutive operations. After the operation, Zhang Jing couldn't straighten up his waist, couldn't walk in his legs, and felt pain everywhere in her body. She found that this was the price of hard work, and it was hard work. Life has come to the second half, and it is time to end the nine-to-five life of life. Zhang Jing is determined to spare more time to exercise, see the world, and spend time with his family. After that, she began to exercise, swim, do strength yoga, and eat low-carb, high-protein vegetarian food. After half a year, her body has changed: The pain disappeared, muscles and strength increased, and the self who was full of energy when he was young, came back again. With plenty of physical strength and plenty of time, Zhang Jing also kept trying new sports: Sampan, yoga, surfing, high altitude hiking, scuba diving... Even the way of bringing her grandson is different from that of ordinary old people. She will take her children to do yoga and mountain climbing.
68-year-old Zhang Jing, climbing the mountain with his granddaughter Zhang Jing said: "In the past few years, some of us born in the 50s have been sick and dying. I think we should put our body and mentality first in our lives." There is no age limit for sports. The oldest marathon runner in the world is a 103-year-old grandfather from India, and a 92-year-old grandma from the United States ran the San Diego Marathon in 7 hours, 24 minutes and 36 seconds. Why do others run as light as a swallow, but you are out of breath? How to run to avoid injury caused by exercise? Are you suitable for running? How fast is best for you? The "Running Bible" is regarded as a classic by runners. Its author, Herbert Stefani, is a well-known long-distance runner and coach in Germany. He has won the German marathon and many other long-distance race championships 16 times, and won the European Marathon in 1986. In 2003, Stefanie, who was over 50, took part in the German 10-kilometer long-distance race and broke the German record. At the same time as an excellent running coach, he has trained many outstanding German runners and world champions.
To achieve long-term health, you need a complete and systematic running plan, which must be adjusted according to the changes in your body in different periods. The author mentions: For every kilometer of jogging or brisk walking, how many kilocalories a person weighs will consume how many kilocalories. For example, if your weight is 60 kilograms, every 1 kilometer jogging or brisk walking will consume 60 kilocalories. You might say that the purpose of my running is to lose weight, and the weight loss is enough; Or for your health, just lower your blood sugar and blood pressure. Regardless of the purpose, as long as it involves training, there must be a complete and systematic training plan. Blind exercise is not only difficult to achieve the goal, but also extremely easy to cause physical injury. Only through the plan can the training level be continuously improved, and finally the goal can be achieved efficiently.
A complete and systematic exercise plan needs to follow eight guidelines: One is effective training stimulation. That is to say, the amount of exercise must reach a certain standard, slightly exceeding the critical value of the current physical fitness, in order to have an effective stimulation and promotion effect. The second is to gradually increase the training load. For example, if you run 500 meters at the beginning, you will not have enough energy, and you will not have to work hard to finish 1000 meters. Then the training intensity should be adjusted accordingly. The third is to change the training load. A single form of exercise can cause boredom and fatigue, and physical growth will also slow down, so look for different training stimuli to increase your motivation for exercise. For example, try variable speed running today, prepare for endurance running tomorrow, and improve the excitement of sports by changing speed, time and venue during training. The fourth is the best match between load and rest. After the training is over, you must give your body enough rest before you can enter the next training. The fifth is review and durability. In order to make the exercise effect stable, the training stimulation must be repeated many times to allow the body to gradually adapt. The sixth is staging and circulation. Exercise is a long-term process. It needs to be implemented in stages according to individual conditions. Don't do it overnight. At the same time, pay attention to the cyclic nature of training to ensure long-term and stable training effects.
Seven is suitable for different individuals and age groups. The formulation of exercise plans tends to be more individual, according to different individual situations to make plans, in addition to pay attention to the precautions of different age groups. Eight is to enhance professionalism. In order to increase physical fitness and reduce the risk of sports injuries, professional sports are a must.
Based on years of practical experience, Herbert Stefani listed a set of standards, systems and detailed training plans. From a rookie to a runner, we need to go through three stages: The first stage starts with walking to improve the health of the body. The author recommends persisting for 6 weeks, training 3 times a week for 30 minutes each time, and keeping the heart rate at 65%-70% of the maximum heart rate. The maximum heart rate is calculated by subtracting your current age from 220. The second stage is from walking to jogging. The recommended duration is 10 weeks, 3 times a week, and a period of jogging is added to the daily walk. The third stage is from jogging to runners in good condition. The recommended duration is 12 weeks, 3 times a week, and the heart rate during fast running should not exceed 90% of the maximum heart rate, generally 80%-85%. It feels easy and effortless. According to this plan, you can enter a good running state in about 7-8 months.
Scientific diet, adequate sleep and exercise are the three magic weapons of health. In scientific running, we constantly adjust ourselves, step out of our comfort zone, and find the most suitable training method. Not only can we obtain physical satisfaction, but we can also surpass ourselves and realize the improvement and satisfaction of the spiritual world. In each run, we get not only a healthier body and a clearer brain, but more importantly, a sense of control over the body. If you can control your body, you can control your life.