What are the benefits of regular running? Running can develop respiratory muscles and increase lung capacity.

When it comes to running, I believe everyone is familiar with it. We repeat this exercise almost every day in our lives. We all know that running can exercise the body, but what are the benefits of running? The following Encyclopedia Knowledge Network introduces some benefits of regular running.

1. Running is a full-body exercise

Running is a whole-body exercise that can make muscles throughout the body contract and relax rhythmically, increase muscle fiber and protein content. Developed muscles are one of the signs of bodybuilding.

2. Running can delay aging

Bones are the support of the body and the lever of human activities. For adolescents in the growth and development period, running can improve blood circulation, increase the supply of nutrients to bone cells, and improve the growth capacity of bone cells, thereby promoting the normal development of bones. For the elderly, metabolism weakens, muscles gradually atrophy, bones undergo degenerative changes, and bone and joint diseases are increasing. Running can strengthen metabolism, delay degenerative changes in bones, and prevent the occurrence of senile bone and joint diseases, thereby delaying aging.

3. Running can protect your heart

Running exercises can maintain good blood circulation in the coronary arteries. Long-term running exercises will not prevent the coronary arteries from narrowing due to age, ensuring sufficient blood supply to the myocardium, thereby preventing various heart diseases and maintaining good heart function.

The heart is the main hub of blood supply to the whole body and the driving force of life. Long-term running will make your heart muscle strong and powerful, and increase the amount of protein and myoglobin. Under X-ray fluoroscopy, it can be clearly seen that the heart of an athlete is larger than that of an average person, with a fuller appearance and a stronger beat. The average person's heart has a blood capacity of 765-785 ml, while the blood capacity of a person who insists on exercising can reach 1015-1027 ml, and the heartbeat can be 10-20 beats/minute slower than that of a normal person, so the work of the heart is reduced. On the other hand, running can enhance the tolerance of the heart. As we all know, when the heartbeat exceeds 100 beats/minute, the average person will feel dizzy, flustered, and short of breath; while a long-term runner can tolerate 150 beats/minute.

4. Running can develop respiratory muscles and increase lung capacity

Human life activities cannot be separated from oxygen. Fresh oxygen is inhaled and carbon dioxide is exhaled. The important indicators of respiratory health are vital capacity and maximum ventilation. Running can develop respiratory muscles and increase vital capacity by 1-2 liters. The maximum oxygen uptake of trained athletes can be increased by 33-60% compared with ordinary people.

5. Running can enhance gastrointestinal motility

Running can enhance gastrointestinal motility, increase the secretion of digestive juices, improve digestion and absorption capabilities, thereby increasing appetite, replenishing nutrition, and strengthening the body.

6. Running can reduce gynecological diseases and regulate menstruation

Running helps regulate menstruation and reduce gynecological diseases for women. American obstetrician and gynecologist Shane Goetz investigated the menstrual cycles of 394 female runners in the 1979 New York Marathon and found that 26% of women with menstrual disorders had restored their normal cycles and 17% of women with amenorrhea had restored their menstruation. This is because running increases metabolism, promotes digestion and absorption, regulates the function of the nervous system, and improves endocrine function.

7. Running can hone one’s will and perseverance

Running can temper people's will and perseverance, enhance resilience and patience, improve sensitivity, and promote the ability to adapt to the environment. People who exercise for a long time have three characteristics when completing quantitative work: first, they act quickly; second, they have great potential and can exert their maximum functional potential to complete tasks; third, they recover quickly, eliminate fatigue quickly and thoroughly, and can quickly return to a calm level.

8. Running can relax yourself and relieve stress

Jogging can divert your attention. Bathing in the scenery along the road, your worries will definitely disappear. Long-distance running is suitable for those who are in a lot of headaches and annoying troubles. If you feel unusually depressed, why not run fast, and you will be in a good mood afterwards.

Treadmill exercise

Compared with outdoor exercise, there are many unique features of exercising on a treadmill :

① Safety : The running board of a treadmill is much softer than concrete, and there will be no sudden pits or stones. High-quality treadmills have good shock-absorbing devices that can protect your knee joints and greatly reduce the chance of sports injuries.

② Stability : The treadmill is not affected by the weather. You don’t have to open the window to see if it is snowing or windy. You just need to change your clothes, stand on it and run. Your home will not be too cold or too hot. You will run in an ideal environment. The stability of your daily running is guaranteed. As long as you have time, you can run.

③. Accuracy : The treadmill can calculate data accurately. Just glance at the panel and you will know how many kilometers per hour you are running, how many kilometers you have run, and how many minutes you have exercised. You can also easily measure your heart rate and calculate the calories you have consumed on the treadmill. This will give you a great sense of accomplishment and motivation to continue exercising.

④. Functionality : The treadmill will have a set of preset programs. When you are running, you only need to enter the data according to the prompts to choose different exercise modes, such as "fat loss mode", "cardiopulmonary function mode", "mountain climbing mode", "random mode", etc., so that you can get different exercises while running.

5. Entertainment : You can watch movies and listen to music while running on the treadmill, which will make your running less boring and will not reduce your enthusiasm for running, making you more willing to run.