The benefits and harms of running for women and men

How often we, seeing an early jogging person in the morning, envy him and once again give ourselves the promise to definitely start running in the morning. But, as always, we do not fulfill this promise and hardly get out of bed even to work, not to mention an earlier rise. So what's the deal? Why can some people force themselves to go for a run in the morning, while others huddle from the cold in bed, not wanting to interrupt their morning bliss? The thing is that no one forces itself. Running people really feel disproportionate pleasure from it. It is difficult to force yourself to do something against your will, especially on an ongoing basis.

 The benefits and harms of running

And running, oddly enough, can be enjoyable. What could be better than a cool morning road with a minimum number of people and cars? What could be better than your favorite music in headphones? And the unhurried rustling of comfortable sports shoes on asphalt or earth.And if this is combined with natural landscapes, or at least a park or stadium, then there can be no end to pleasure. This is a real way to prepare and invigorate yourself before a long working day. Today we will talk about the beneficial properties of running - for men and women. In addition, we note the reverse side of the coin - contraindications for which in no case can not run.

The benefits of running for the female body

Many people, starting to go in for sports, most often pursue their goals - someone needs to lose weight, someone wants to build muscle mass, for someone the health of the respiratory system is important. And running is able to solve these many problems. So, consider the benefits of running for women.

  1. Getting rid of excess weight. Well, of course! This is the most popular reason women start running. Running is a great cardiac load that helps burn fat and not build muscle. With the help of running, you can lose weight without gaining relief. Surely you have seen sprinters and marathoners who look different. If you want to be thin and slim, you need to run for a long time, at least an hour, but at a slow pace in order to withstand a similar load.If you run every day for 20 kilometers at a slow pace and at least a little to follow the power supply, after 3-4 days the arrows of the scales will steadily go down.
  2. Relief. Thin girls also run, but not to lose weight, but to get relief of the muscles, in order to pump up the hips and buttocks. If you want to achieve just such forms, you need to change the technique of running. In this case, you need to forget about the marathon run, and run at intervals. That is, you run 30 seconds at your limits, at maximum speed. After that, a minute of easy running to take a breath and breathe. And so 5-6 approaches. It is effective for building muscle.
  3. Health. Very often we begin to get sick if we are forced to work for 8-10 hours in a sitting position in a stuffy room. Such a low level of activity leads to various diseases, deterioration in the quality and color of the skin, increase in fat on the sides and thighs. Running perfectly strengthens health, helps to get sick less during colds, it is easier to tolerate diseases of the bronchi.
  4. Ass. As noted, running perfectly cleans the buttocks, especially if they are flabby and loose.Just a month of regular workouts and your ass will be elastic, firm, "standing" and attractive. To do this, you need to run over rough terrain, running on a treadmill with a change in the slope of the lift is very useful.
  5. Leather. As you know, the smoothness and elasticity of the skin depends largely on its saturation with oxygen. While running, we accelerate blood circulation processes, which allows us to produce a sufficient amount of collagen and elastin. In addition, running is very useful against cellulite - after a month of regular workouts, you can partially or completely get rid of orange peel on the hips.
  6. Mood. The one who at least once went for a run, knows that after a workout a special satisfaction is felt, the mood rises, a person experiences happiness. All because of the hormone endorphin, which is produced during exercise. This allows women to go through difficult periods in life - premenstrual syndrome, emotional over-stimulation, anxiety, insomnia, depression.

This is not a complete list of what a simple and banal run can give us.Its main advantage is that for running there is no need for special sports equipment, you can run anywhere and anytime. But running is useful not only for women, men and men also run actively in the morning and in the evening.

Useful properties of running for the male body

Running is included in the complex of training of almost every athlete, regardless of the sport. And that's why.

 Useful properties of running for the male body

  1. Endurance. Long-distance running perfectly develops endurance. Many men notice that during the first workouts they were given much shorter distances, but as the muscles and respiratory system are strengthened, the athlete is able to overcome more and more kilometers. Moreover, over time, the man begins to increase the speed of the race, which is why the strength of the muscles develops. In general, running is the only physical activity in which almost all the muscles of the body are involved.
  2. Burning fat Men, like women, also need to lose weight, especially if they want to dry their body and make it more prominent. Running is a great opportunity to get rid of excess weight, when an athlete does not pass in the weight category and he needs to lower the arrows of the scales in a few days.If you run regularly, at least 2-3 times a week, the metabolic processes in the body accelerate, the man ceases to gain weight, even during sedentary work.
  3. Heart and respiratory system. While running, the heart and lungs work at the limit of their abilities. This allows you to train these organs, make them stronger and stronger. If a man runs regularly, he will get rid of shortness of breath, it will be easier to endure respiratory diseases.
  4. Joints Many men are engaged in strength training - barbell and heavy dumbbells. It is very dangerous for joints and ligaments, especially if the athlete is not prepared for these types of loads. Preparing joints and ligaments will help run - it gently strengthens them, makes it more elastic, reduces the risk of injury.
  5. Sugar and cholesterol levels are falling. While running in the blood decreases the level of glycogen, sugar, carbohydrates. Cholesterol is one of the types of carbohydrates, which also oxidizes. If you exercise regularly, the level of sugar and cholesterol decreases, as does the risk of many serious diseases.
  6. Potency. Doctors claim that a sedentary lifestyle and stagnant processes in the genital area lead to premature extinction of potency.Running increases testosterone levels, accelerates blood through the body, makes a man more resilient in sex.

In addition to benefits for the physical condition, running teaches a man to be disciplined, collected, to carry out the plans, to achieve goals. And it is very important for representatives of the stronger sex.

Harm of running for men and women

Any, even the most effective medicine has its own contraindications, what to say about such physical activity as running. You can not run around. The most common mistake is that obese people are beginning to get involved in running for a slim figure. This has a serious load on the spine and knees - people can not run more than 130 kg. In this case, you can start with a slow walk and adherence to proper nutrition. When the weight reaches the permissible limit, you can complicate the load and start running.

 Harm of running for men and women

In addition, women can not run during pregnancy, especially if the embryo is entrenched in the lower part of the uterus. Running is contraindicated during the entire pregnancy, but the ban is especially tough for the later periods of this period. During lactation, you can run, but you need to properly fix the chest so that it does not cause discomfort during active movements.Older people over the age of 60 also need to be careful about running. Perhaps in old age will like other types of load - swimming, Pilates, yoga, Nordic walking, etc.

If you want to lose weight, you need to run slowly, but for a long time, to overcome long distances. To build muscle you need to engage in interval jogging. But running on inclined or rugged terrain will allow to qualitatively pump the buttocks and calf muscles. With exacerbation of chronic diseases and colds, it is better to postpone training until better times. For diseases of the joints and heart, you must first consult with your doctor about possible physical exertion.

If you are running for the first time, you need to start gradually, with low speed and short distances. Choose comfortable shoes and soft sportswear. It is better not to run every day, but every other day, so that the body has time to recover, and there is no physical exhaustion. Otherwise, you just once will not be able to force yourself to go for a run. You can run at any time of the day - when you have time for it. But remember, morning runs should be done after a thorough warm-up,so that the heart has time to warm up. Rain and snow should not interfere with running. When frost needs to breathe through the nose, so as not to get sick. These simple rules will help you make jogging quality, useful, safe and enjoyable. Run, because the movement - life!

Video: 9 reasons to start running

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