What are the benefits of running? What are the best times to run?

　　Benefits of running:

　　1. Improve the quality of sleep. Through running, the blood and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.

　　2. Increase lung capacity Running can increase the average lung capacity from 5.8 liters to 6.2 liters. At the same time, the amount of oxygen carried in the blood will also be greatly increased.

　　3.exercise During myocardial exercise, the frequency and efficiency of heart beating are greatly increased, and the elasticity of blood vessel walls also increases.

　　4. Enhance immunity. Running can promote the production of white blood cells, etc., and can eliminate viruses and bacteria in our body.

　　5. Enhance body toughness Running can enhance the injury resistance of tendons, ligaments and joints and reduce the chance of sports injuries. at the same time, skin , muscles and connective tissue can also become stronger.

　　6. Eliminate tension. Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that can cause tension, and at the same time release "endorphins" that make people feel relaxed.

　　7. Delay aging. Regular exercise will increase the secretion of growth hormone, which can delay aging.

　　8. Fitness and shaping Running is a good way to lose weight and get in shape. by running, female The fat content in the body can be reduced by 12% to 20%.

　　9. People who exercise their willpower and continue to exercise for a long time will greatly improve their will quality, recover from fatigue quickly, and can quickly return to a calm level.

　　Preparation before running

　　Do appropriate preparatory exercises before running to allow the body to enter the state before exercise, so that sprains of joints and tendons are less likely to occur.

　　There are no hard and fast rules on what you must do to prepare for exercise. You usually stretch your muscles, press your legs, twist your waist, and move the joints of your hands and feet. It should be noted that the movements should be done as accurately as possible, and the time should be about ten minutes. Just moving twice will not achieve the warm-up effect.

　　Best time to run: evening

　　Jogging in the evening is better than jogging in the morning and afternoon. This is the conclusion reached after each of eight men aged 24 to 28 took a jogging timing test from 7:30 in the morning to 5:30 in the evening.

　　Morning jogging may cause blood clots and promote heart failure, while evening jogging may reduce the tendency of blood clots and prevent heart failure.

　　Medical statistics show that early morning is not only the peak time for heart attacks, but also the time when sudden death occurs the most, accounting for 61% of the incidence rate. 3%. Shioda, an associate professor of sports physiology at Yamaguchi University in Japan, pointed out that jogging in the early morning will put a lot of pressure on the heart, because the heart usually cannot adapt to complete exercise early in the morning. Yantian also said that jogging stimulates the human body to secrete a large amount of hormones and accelerates the heart rate. The results of his experiments on a number of female college students showed that the amount of adrenaline secreted by those who jogged in the morning was 2 to 4 times higher than the amount of hormone secreted by jogging in the afternoon or evening.

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