Running is a way to strengthen the cardiovascular system
Running is one of the best physical activities, which strengthens the cardiovascular system and improves blood supply to the organs. Running may seem simple at first! But preparing for it requires time to learn the correct running form. Many people start running for physical, mental and social reasons and benefits.
In fact, running is an activity that does not require any sports equipment and can be done anywhere on the ground. If you have also decided to start running, fitness tips has prepared a collection of benefits and advantages of this sport for you, so join us. Training without supplements
Running and creating a sense of euphoria
Running for long periods improves brain function and improves it. So, even intense and stressful sports such as working with weights cannot create this pleasure in the body. Aerobic exercises have a positive effect on brain function in several ways. When you run for an hour, you feel exhilarated afterwards. In fact, the euphoria that is caused by narcotic drugs in the body is also achieved by running.
Strengthening the cardiovascular system
In general, at rest, the amount of blood that the heart discharges is equal to four liters per minute. Performing aerobic activities such as running strengthens the cardiovascular muscles and increases this amount up to ten times. Among other positive effects of running on the body, we can mention the increase in the efficiency of the respiratory system.
so that it absorbs more oxygen by the lungs. Many people who want to control their body weight. If they start running regularly, by burning more calories while doing this physical activity, they can maintain their weight in an ideal state. In addition, running strengthens the immune system by increasing the amount of white blood cells and reduces the risk of various diseases.
The correct and principled method
The importance of paying attention to the correct principles and methods is in this point, which prevents wasteful energy during physical activity. Proper energy management allows you to spend more time running. Therefore, what should be considered more than anything else is the habit of running comfortably.
So that all body parts are in the right position and they are not subjected to unnecessary pressure. When running, the head should be kept straight. Move the arms slowly and for each step, the arm of the opposite hand should move forward with that step.
Also, you should not run on your toes. Because there is a lot of pressure on the muscles of the soles of the feet and it can be a problem in long distances. As a result, when the foot lands on the ground, it is better that the heel first touches the ground. Fitness tips at home
Regarding the type of breathing while running, there is no specific rule, but the most important thing is to supply the required amount of oxygen. Sometimes, the required amount of oxygen cannot be supplied through the nose, which can also be breathed through the mouth.
An effective way to find out if there is enough oxygen in the lungs is to use the speaking test. If he can pronounce all the words of a sentence correctly in this situation, it means that he is not suffering from lack of oxygen.
How to breathe while running
Breathing correctly while running will help you run longer and faster. It also prevents wasting energy, which makes you tired later.
Some tips that help to breathe correctly are:
Breathe deeply with your belly, not your chest.
Take a long breath.
Use mouth and nose at the same time.
Synchronize your breathing with your steps
If you are a beginner, try to run at a pace where you can breathe easily. Doing yoga, pilates and meditation can also strengthen the chest and abdominal muscles, which results in stronger and deeper breathing.
Additional tips for running correctly
Observing some important points in the implementation of this physical activity prevents many injuries. such as using the right shoes or performing stretching exercises before starting to run. If no changes are made in the training program after some time, the muscles of the body will get used to that position.
As a result, after some time, it will no longer have beneficial effects on the body. This is why some novice runners lose some weight at first and after some time, they do not make significant progress in achieving their ideal weight. To run with more energy, caffeinated drinks can be used before starting. Also, listening to high-tempo music can be very effective and regulate the rhythm of running.