跑步健身（Running fitness）.docVIP

跑步健身（Running fitness） See how running is a science Internationally renowned German medical expert Professor Herman pointed out: jogging is the best way to keep healthy, the key is that it can effectively improve oxygen supply during exercise, jogging when the oxygen supply capacity of 8 to 12 times more than sitting time.. Scientific research in recent years have shown that running can increase blood flow, improve blood oxygen transport capacity; running can make the lung function enhancement, so as to improve the capacity and ability of oxygen intake; running can improve the heart function, prevent heart disease, myocardial strong, running can improve myocardial blood supply; increase bone density and prevent osteoporosis. Then, how to run is the most scientific. A safe and effective exercise prescription should include four parts, namely, preparation activities, running activities, muscle strength exercises and finishing activities. 1. preparation activities: usually take 5 to 10 minutes, you can jog for 2 to 4 minutes, and then do some systemic flexibility exercises, you can also walk quickly and do some exercises combined with stretching exercises. A safer and more effective form of flexibility is to sit on the ground or lie on the mat for static stretching. 2. running activities: this part is the core content, quality and quantity must be guaranteed. The so-called quality Is exercise heart rate to achieve the effective range of the heart rate (i.e. the maximum heart rate of 60% to 85%), a simple calculation method is used in parameter 180 (or 170) should reach minus your age is the movement in the remainder of the heart. The so-called quantity is 20 to 30 minutes running every time (running or running alternately), the best 3 to 5 times a week sports. 3. muscle strength exercise: This is mainly aimed at some running exercises which have not been fully exercised, mainly the muscles of the limbs and the muscles of the waist and abdomen. Do exercises by hand or we