I. History
The first half of the elective course in the third year of college is almost over, and the teacher asked us to write a paper. Because since I went to college, I seldom took part in any other sports except running. So I ran to talk to my health about my opinion.
I have been running for two and a half years, and I feel good. Because of the incorrect sitting posture, at the age of 16, he was branded with a strange disease with prominent waist and keyboard, which happened to be admitted to Central South University that year. What did we do that completely changed my life: I couldn't sit still after sitting in class for a long time, which made me feel painful and uncomfortable; Every time I go to the hospital for an injection, I live in the strange eyes of my classmates every day; Go to physical education class, play volleyball, can't jump, can't hit the ball, can't bend over, can't pick up the ball! Oh, my God, what should we do? Do you have to live such a miserable life every day? Is the road ahead so long? Is this the end of my life?
No way! Absolutely not! It must be conquered. Mathematics is boring, and I can love it. Why not? Overcome it from the heart first: there is nothing wrong with having a little pain when you are young and feeling like an old man. If you live, maybe your future life will be more rhythmic, more regular and more fun than others! Then overcome it from reality: I don't expect it to be good once or twice, but I don't believe that time will pay off, and with its years of exercise and maintenance, I can't get rid of it completely!
Freshmen and sophomores basically exercise while taking injections-mainly running. Running brought me back to running in the morning and evening in high school; Running makes me feel my infinite flying posture; Running makes me feel happy after sweating! Besides running, I also do some horizontal bars and parallel bars, which I think are the best. Straighten my lumbar spine, not only by pulling, but also by hanging.
I am a junior and have moved to our headquarters. I don't want to see a doctor. Exercise by yourself. Keep a distance of 10 thousand meters every week, and stick to it!
Senior two didn't have physical education class, so she chose fitness running. Teacher Peng is a very good teacher. From him, I learned the realm of running, the secret of exercise and the truth of being a man. Step by step, I feel that I have made a lot of progress. As far as running is concerned, I can run 3000 meters at a medium speed, breathing in three steps and shouting in three steps, so that I can finish running without getting tired.
Second, running.
Just say it casually, because there is nothing to look up.
Running, according to the speed of running, can be roughly divided into jogging, middle-speed running and fast running.
Jogging is equivalent to walking, but not exactly equivalent to walking. China's heart rate is rising slowly. This kind of exercise is mainly used for the elderly, grandparents, people with mobility difficulties and declining health. Running with all one's strength can help them fight against aging and disease. If you can persist for a long time, you will stay young forever.
Medium-speed running, between jogging and fast running, is mainly used for uncles and aunts. After their growing period, their bodies gradually tend to be balanced and no longer "grow up". This running mode is most suitable for them: on the one hand, they work too much and don't have enough time to exercise; On the other hand, middle-speed running is especially effective in the morning and evening. During this time, the fresh air and good health can reduce the pressure brought by their work and life.
Running fast, very fast, is mainly suitable for teenagers, who are in a state of "growth", so running can make men stronger and women fuller. Not absolutely, of course. Of course, there are many ways, one is specialization, such as 100 meter race; The other is amateur (let's just say that), such as playing football and watching the ball, we should accurately locate, run fast and gallop on the track.
Running, according to the distance of running, can be divided into sprint, middle and long distance running and so on. Sprint mainly refers to 100 meter, and middle and long distance running is a combination of them. The middle distance mainly refers to 800 meters, 1000 meters and 1500 meters, and the long-distance running mainly refers to 3000 meters, 5000 meters and 10000 meters.
Third, health.
Health is an eternal topic for human beings, which mainly includes physical health and mental health.
Physical health: refers to the normal structure and function of the body and the ability to take care of themselves.
It has ten standards:
Energetic, easy to cope with work pressure, not nervous.
Optimistic and positive, willing to take responsibility, meticulous and not picky.
Be good at rest and sleep well.
Strong adaptability, able to adapt to various changes in the external environment.
Fight the common cold and infectious diseases.
Normal weight and even figure.
Eyes bright, responsive, eyelid inflammation.
The teeth are clean, no cavities, no bleeding, no pain, and the gum color is normal.
Hair is shiny, without dandruff.
Muscles are elastic and walking is easy and powerful.
Mental health: Only individuals know themselves correctly, adjust their mentality in time, and keep their psychology in a good state to adapt to external changes.
It has ten standards:
Have enough sense of security
I can fully understand myself and make a moderate evaluation of my ability.
Life and ideals are both realistic.
Keep in touch with the reality around you.
Can maintain the integrity and harmony of personality.
Good at learning from experience.
Can maintain good interpersonal relationships.
Can moderately vent and control emotions.
On the premise of meeting the collective requirements, give full play to individuality.
Under the premise of not violating social norms, personal satisfaction can be properly met.
Fourth, running and health.
Running is an extremely simple exercise that everyone can do, so that all parts of the body can be exercised. The impact of running on the human body is comprehensive, manifested in the following aspects:
Running can protect the heart, which is an important organ of the human body that is prone to aging. The normal function of the heart has a direct impact on the functions of other internal organs. Medically speaking, to stay healthy, we must first maintain the heart function. Middle-aged people are prone to ischemic heart disease, which leads to myocardial ischemia due to coronary artery occlusion, leading to angina pectoris and myocardial infarction. Running exercise can keep good blood circulation of coronary artery. Long-term running exercise will not narrow the coronary artery due to age, and ensure that there is enough blood to supply the myocardium, thus preventing various heart diseases and maintaining good heart function. Running is a whole-body exercise, which can accelerate blood circulation, regulate blood distribution and eliminate congestion. Through the movement of lower limbs, the human body is pushed forward, and at the same time, venous blood is strongly driven to return to the heart, so as to reduce venous and pelvic congestion of lower limbs and prevent venous thrombosis. Running can regulate the excitement and inhibition of cerebral cortex, improve the function of nervous system, eliminate mental fatigue and prevent neurasthenia. Running can also adjust the internal balance of human body, adjust mood, cheer up, improve material metabolism, promote metabolism, reduce blood lipid level and cholesterol level, control human body weight and lose weight. People who often practice long-distance running will be deeper, and the effect of strengthening the heart is obvious.
The specific running methods are:
Slow and easy running: effortless jogging. Generally, I feel relaxed and comfortable when jogging, and I don't feel tired. My heart rate is controlled at around 1 10- 130 beats per minute. I breathe naturally and have asthma. No action is required. Generally practice 2-3 times a week for about 20 minutes each time. Sticking to regular exercise has obvious fitness benefits for respiratory system and cardiovascular system.
Middle-speed running: it is a running method with a certain will, with a speed of 5 meters per second or a heart rate of 140- 150 beats/min. This kind of fitness running gait is a popular medium-intensity fitness method, which has been recognized at home and abroad. This method has a significant effect on enhancing heart function and regulating visceral balance. But in practice, we should pay attention to warm-up activities and relaxation activities. If we feel obviously tired after practice, we should stop running and do some relaxation exercises. Practice 1-2 times a week until you are tired.
Fast running: it is a way to run forward with greater will and faster speed. During exercise, the heart rate is generally at the highest level in the human body, about 170- 180 beats/min. This kind of running is intense and lasts for a short time, usually a few seconds, but it can be repeated. Just practice 1-2 times a week, and repeat 3-6 times each time. In practice, we should step by step, do warm-up activities and relax organizational activities to prevent excessive fatigue. This method has a certain effect on improving human anaerobic endurance, muscle function and heart function. Chronic visceral diseases, cardiovascular diseases, liver diseases and kidney diseases are particularly difficult to practice. Prevent serious diseases.
Variable speed running: it is a kind of practice method that combines speed with speed and walks and runs alternately. This kind of running is suitable for middle-aged and elderly people. Because the amount of exercise varies greatly, the practice time and running speed can be controlled according to the individual's exercise level. Generally speaking, middle-aged people with good physique can run and jog alternately, while middle-aged people with poor physique can practice jogging and walking alternately. Practice time should be controlled to end the practice when you are obviously tired, do some relaxation activities and gradually improve the practice requirements.
Regular running: it is an exercise method to limit a certain time, run a certain distance, or limit a certain distance to shorten running time. The famous routine running is 12 minute running and 6 minute running, which are used to evaluate the effect of self-exercise and the level of physical function. Regular running and exercise can help you understand your physical condition. If there is a fatigue phenomenon that it is difficult to run during exercise, you should gradually slow down the running speed or even stop practicing to prevent the occurrence of diseases and do a good job in relaxation activities.
In-situ running practice: it is a practice method of doing in-situ running in a fixed small place, such as running in a room, balcony, running platform and other places, and practicing constantly. This method is not limited by the venue, climate and equipment conditions, and it is a relatively convenient exercise method. But it takes a long time to practice and repeat more steps. Generally, it takes more than 10 minutes to practice, which is equivalent to jogging 800 meters. Therefore, it is required to practice for a long time, raise your thighs and speed up the number of repetitions during practice, so that the exercise effect will be better. This method is suitable for rehabilitation and health care exercises when it is impossible to practice outdoors or when there is illness.
In addition, there are training methods such as load running, obstacle running, snake running, changing direction running, coordinated running and running up and down slopes. It can be used for fitness exercise. However, it is worth noting that you should do some warm-up activities before running, and you should gradually relax from slow to fast, and then from fast to slow. Try to practice in a place with fresh outdoor air and no pollution when running. In running exercise, we should step by step and gradually increase the practice time or distance; Insist on doing anti-fatigue exercise. Starting from one's own physique and health, adjust measures to local conditions, proceed from reality, master flexibly, and choose running practice methods and exercise amount. Insist on regular running and exercise, and you will certainly achieve satisfactory health results.