13 benefits of long-term running for men

　　Benefits of running

　　Running has a good effect on our neck, shoulders, spine, blood, liver, intestines and bones. Here are thirteen benefits of running for you to take a look at.

　　1. Lungs and respiratory system

　　Long-term middle-distance running exercise Strengthen lung function and increase lung capacity - Regular long-term long-distance running can develop the respiratory muscles of the lungs, increase the amount of ventilation each time, and enhance lung function. I personally have a torturous seasonal rhinitis attack every autumn, but I haven’t had a recurrence since I started running this year. I wonder if it has something to do with it?

　　Running can increase the average lung capacity from 5.8 liters to 6.2 liters. At the same time, the amount of oxygen carried in the blood will also be greatly increased.

　　2. Liver

　　Treat the disease fatty liver For people, the best medicine is "running". A new study shows that aerobic exercise such as running can slow the progression of non-alcoholic fatty liver disease in obese people with prediabetes.

　　Researchers investigated 15 obese patients with non-alcoholic fatty liver disease and asked them to run on a treadmill for one hour a day. heart rate Reaching 85% of their maximum heart rate. After 7 consecutive days, the patient's insulin sensitivity increased and his liver polyunsaturated fat index (PUI) increased by 84%. Researchers say these improvements are linked to increases in the hormone adiponectin, which enhances a person's response to insulin and helps fight inflammation and reduce the risk of heart disease. In addition, aerobic exercise such as running can effectively burn fat and reduce the harm of fatty liver.

　　3. Abdomen

　　Many people have a flat or obvious abdominal groove. Dream I think that many fitness instructors' suggestions and exercises such as the abdominal muscle rippers that go viral on the Internet can help you make your abdominal muscles stronger, but you also need aerobic exercise such as running to remove the thick fat packaging on the outside of your abdominal muscles. Of course, you must persist, because belly fat is the most cunning and will fight back if you relax even a little bit.

　　Research shows that 30 minutes of constant speed jogging can burn more than 390 calories. Compared with the same time, cycling and tennis can only burn 277 calories and 272 calories respectively. So, if you like the right exercises, you can get a satisfactory figure faster.

　　4. Waist and hips

　　The changes to the body shape caused by running are first reflected in this position. Many runners have had this experience. After starting to run for a period of time, the weight has not been significantly reduced, but the body shape has been significantly improved, especially the waistline has become more beautiful.

　　The advantage of running compared to other sports is that in addition to achieving the muscle and joint training effect of general sports, within four hours after you exercise, your body can also be in a state of high metabolism, which will burn more calories.

　　5. Knee

　　Some people say that running only hurts one knee, and there is some truth to this. Most runners have suffered knee injuries at one time or another. However, after communicating with many runners who have been running for more than ten years, I learned that they will encounter the same problem when they first start running. Some people will have knee pain even if they walk fast. However, with the gradual accumulation of jogging and strength training, their knees become stronger and stronger.

　　Ignoring the effect of age, many long-term experiments have shown that runners have a lower risk of knee arthritis. Recently, a U.S. research institution conducted an 18-year follow-up study and found that only 20% of people who regularly run have arthritis symptoms in their knees, while the proportion of people who do not have a running habit is twice as high. What’s even more surprising is that runners with higher mileage have worse knees. healthy。

　　6. Leg muscles

　　People who run regularly will also experience changes in their muscle tissue. After a period of exercise, you will find that your leg muscles will become very strong and toned. Running can enhance the function of the cardiovascular and respiratory systems, promote muscles, nerve health and improve the body’s disease resistance. In winter, when the temperature is low, continuous short-pace running can stimulate the body's protective response, accelerate blood circulation, accelerate blood flow to the brain, and regulate the function of the brain's temperature center.

　　7、Eye

　　People who insist on long-distance running spend about an hour looking straight into the distance every day. This is a good way for the eyes to relax and rest. If you have a school-age child at home, if you can let him run every day, the chance of myopia will definitely be reduced.

　　Trials have shown that running may be an effective way to treat some eye conditions. During the experiment, one eye of the mouse was blindfolded. The test mice were then divided into two groups. Forcing a group of mice to run in a wheel for hours on end fully stimulated the neurons in their visual cortex. Another group of mice stayed still. After a period of time, the eyesight of the mice in the first group completely recovered to the level before they were blindfolded, while the eyesight of the mice in the second group recovered slowly and incompletely.

　　8. Neck, shoulders, spine

　　People who often sit in front of computers will more or less have some cervical spine and shoulder problems. Correct running posture requires a straight and relaxed back. Long-term persistence will greatly improve the discomfort of cervical spine and shoulders.

　　9. Heart

　　Keeping running will give you a strong heart and cardiovascular system. While increasing the maximum oxygen uptake, the amount of oxygen delivered to various organs of the body is greatly increased, and the working quality of each organ is naturally greatly improved. In addition, middle- and long-distance running will accelerate blood circulation, so that the coronary arteries have enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of the lower limbs, venous blood flows back to the heart and prevents intravenous thrombosis.

　　10. Blood

　　With a strong cardiovascular system, runners' blood quality is also better than that of ordinary people. The body's adaptive changes to long-term middle and long-distance running can improve metabolism and reduce blood fat and cholesterol levels.

　　11. Gastrointestinal

　　Middle-distance running makes people feel full and optimistic, helps increase appetite, strengthens digestive function, and promotes nutrient absorption. Of course, what is even more enviable is that you can eat without getting fat.

　　12. Whole body muscles

　　Long-term middle and long-distance running can strengthen the respiratory muscles of the lungs, heart muscles, neck muscles, chest muscles, arm muscles, and muscles in the waist, buttocks, thighs, calves, feet, etc., so that the muscles are less likely to accumulate lactic acid or carbon dioxide and other metabolites. Running can be said to be the foundation of all sports and will have a positive impact on your participation in other sports.

　　13. Bones

　　Long-term middle and long-distance running can improve the strength of joints and the flexibility of ligaments.； It also increases the strength and density of bones to prevent people from suffering from degenerative osteoporosis in old age. Just look at the elderly people in every marathon and you will know how strong the bones of long-distance runners are.

　　In fact, as long as you spend three days a week running, your cartilage will become stronger due to stimulation, and sun exposure will promote the synthesis of vitamin D in the body and increase bone density. If you stick to this for three months, your risk of fracture will be reduced by about 40% compared to your peers.