Ministry exhaustion, often make the person abandons ran.
Run Cheng should grow: Canter the distance should begin from stone’s throw, be like 50 meters? 100 meters, lengthen gradually control to 1000 meters. Every time ran time should not exceed 30 minutes. To the first time attend those who take exercise is medium old people, appropriate drills first on foot, after waiting for fundamental physical strength to rise, canter again. Also can go run alternant, increase speed and space again according to manual circumstance later.
In a paragraph of maxim that abstruse Lin Pi is withholding Gu Xila’s person on Yaaerfeisi’s riparian rock wall: “If you think clever, ran! If you think strong, ran! If you consider health, ran! Ran!!
If one day insists to canter,take exercise 40 years, to average person it is very difficult importunate, can be opposite live in a river the area fizzles out on the west sea mile is already close this year for 100 years old of senile Shi Xinchang, canter to had become him the habit of old nurturance. Up-to-date, the old person still holds to ran everyday 200 meters. Because insist to canter,take exercise, the old person still is judged to be ” the star with Tianjin city healthy old age ” .
40 years ago, the young daughter of old person of stone glad prosperous is a public transportation driver, was about to go up at 3 o’clock as a result of working property before dawn morning shift, night shift also wants to just came off work more at 11 o’clock in night. The old person worries about the safety on daughter road, begin to should rise ” bodyguard ” , receive everyday send. Accompany a daughter to go to work on foot, come home, but that paragraph of his distance changes,became ran. such, nurturance of stone glad prosperous the habit that canters everyday, this runs is 40 years. Because Shi Xinchang insists 40 years to canter,take exercise, although already, but still the body is hale. When 2003, still be judged for ” the star of the 4th senile health of Tianjin city ” .
Cantering is a kind optimum in the motion having oxygen of old people. It can carry sarcous activity, make human body absorbs more oxygen from the outside, be helpful for improving heart blood-vessel function, reduce hematic fat and cholesterol, improve bosom blood to be reached circularly reduce weight. It is the effective prescription of potion dispel ill fitness, prolong life, be weighed for ” the king that metabolization having oxygen moves ” .
Cantering purpose depends on enhancing heart lungs staying power. When motion, contract as a result of muscle and need a large number of nutrient and oxygen, contractive number increases cardiac, and press missive blood every time the amount is usualer also for many, in the meantime, aerobic demand also increases, it is normal that breathing frequency is compared much, of lung receive Zhang Cheng to spend bigger also. Last when motion so, muscle contracts for long, heart lungs must supply muscle of aerobic deal out hard, and the trash in carry away muscle. And this durative demand, can enhance the staying power of heart lungs. Be careful lobar endurance increased, the body can be engaged in longer or more the motion of high strenth, and more not easy exhaustion.
Insist for a long time to canter the amount that can increase the haemoglobin inside body, increase airframe strength, fight consenescence, enhance the work efficiency of pallium and heart lungs function, increase adipose use up, prevent arteriosclerosis, reduce the incidence of a disease of disease of heart head blood-vessel. If the person that reduce weight is in reasonable arrangement alimental at the same time, union canters motion, reduce weight not only can successful, and reduce weight the weight after also can get consolidating. Motion having oxygen to the brainworker also be very beneficial. Additional, motion having oxygen still has the effect that restores physical ability.
Canter this kind takes exercise, the candy inside disintegrate of can sufficient ferment divides oxygen, still can deplete put oneself in another’s position inside adipose, increase and improve heart lungs function, prevent osteoporosis, adjust psychology and psychosis, it is main movement way of fitness. To keeping medium the heart function with good old people, prevent lung to organize stretch decline, prevent sweeny, coronary heart disease of prevention and cure, hypertensive, arteriosclerosis, have positive effect.
Canter nowadays fashionable world, carry out correctly, healthful. What kind of ” canter ” is ability called ” does health run ” ? Because of the person different is ” health runs ” important principle. Generally speaking, the constitution of each person and healthy state have each different, because this must combine oneself condition to undertake in canter, follow the following principle at the same time.
The principle that follow has:
Run fast should slow: Japanese scholar considers for a long time to make clear, of healthy old people canter speed, the male is minutely 150 meters, the female is minutely 125 meters, it is optimum rate; If be fat person, criterion the male is minutely run 145 meters, the female is minutely run 110 meters had better; Suffer from the person that spend hypertension gently, the male is minutely run 140 meters, the female is minutely run 110 meters relatively appropriate; General and healthy old people, with minutely 120? Does 130 meters speed run 15? 20 minutes, can run effect of healthy heart lungs and generation reducing weight.
Step wants small: Step is small but the movement wants balanced. The purpose with small step is to reduce muscle actively to run in every one pace exerts oneself to do sth. mediumly intensity, extend the time of ran as far as possible. A lot of people cross wrist of much lower margin to exert oneself to do sth. in ran, had not run much further appear local exhaustion, often make the person abandons ran.
Run Cheng should grow: Canter the distance should begin from stone’s throw, be like 50 meters? 100 meters, lengthen gradually control to 1000 meters. Every time ran time should not exceed 30 minutes. To the first time attend those who take exercise is medium old people, appropriate drills first on foot, wait for fundamental physical strength to rise
爱上海 is the same as a city Canter again after. Also can go run alternant, increase speed and space again according to manual circumstance later.