How to Run Successful
According to Beijing Youth Daily reported that in the morning run, and some people due to be intended anxious, suddenly stopped urinating, the results of dizziness, individuals and even shock. This phenomenon is known as gravitational shock. The reason is the transient cerebral ischemia.
While running the lower limb muscles tense contraction to relax, a large number of capillaries in the muscle expansion, the amount of blood that flows through the lower limb muscles is greatly increased than usual, the rhythmic contraction and relaxation of lower limb muscles, squeeze plays right lower extremity vascular role in helping lower limb blood is flowing to the heart. Suddenly stopped running the way the lower limb muscles rhythmic movement disappeared, coupled with the effect of gravity, blood moment a large number remain in the lower limbs, thy blood less, and a corresponding decline in cardiac output, this time, the supply of the brain’s blood a corresponding reduction in the brain will be temporary ischemia, the infirm, dizziness may occur even shock.
Gravity shock occurred, should a patient be prostrate, leg elevation, releasable collar and massage, patients with cerebral ischemic phenomena in general can be lifted, people will soon sober. To prevent gravity shock solution of urine should be run, running on the way. Bi don’t run suddenly stood still, should continue to relax jogging, walking, gradually transition to the normal.
With the emphasis on health issues, long-distance running is becoming a nationwide fitness campaign to enhance physical fitness, physical fitness. This mass exercise and competitive sports, its purpose is to withstand modern life to personal harm – the sub-health state “, so more and more people like to join the army of long-distance being. But to the health of long-distance running you must follow four principles.
A running speed to be slow: the running speed is different, slow run on the heart to stimulate a more moderate stimulation of the cardiovascular and cerebrovascular. Generally use their own each minute morning pulse number (morning quiet when the number of the pulse ), multiplied by 1.4 ~ 1.8, get each minute pulse number as the target heart rate to control the early running strength is more appropriate.
The pace: running in stride purpose of the initiative to reduce muscle strength of the force at each step as much as possible to extend the running time. Stride big ankle force will increase, prone to fatigue, thus reducing running interest, make people end up running.
The running distance is longer: Now called the long-distance running, running distance, of course not too short, the general should be more than 3000 m, but within our capabilities. Jogging and run a little longer to consume the body accumulation of excess heat, this “initiative” consumption, lowering blood lipids, blood sugar, relieve the blood pressure the best helper method.
Vary from person to person: This is an important principle to engage in “healthy run”. In general, each individual’s physical surroundings and personal physical condition have different run must combine their own actual situation, such as reasonable arrangements for running speed, running distance. Of course the best at the professional under the guidance of.
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