A study by Harvard Medical School shows that running can bring good looks to women.
First, running can speed up blood circulation.
The absorption of nutrients by body cells is mainly realized through the circulation of blood, and running accelerates the circulation of blood, so that the more nutrients the blood delivers to cells, the more energetic the cells are, and the ability of self-repair, proliferation and renewal is accelerated. Obviously, the speed of skin aging will be greatly slowed down, and the skin and skin color will naturally be in a healthy state.
In addition, accelerate the blood flow and deliver enough oxygen and moisture to skin cells in time, so that the skin will be full of luster and moisture, avoid problems such as fine lines, wrinkles and spots on the skin, and delay aging.
Second, running can speed up metabolism.
The metabolic cycle of infant skin is 15 days, young skin is 2 1 day, mature skin is about 28 days, and 60 years old is about 45 days.
Therefore, it takes 28 days for normal skin cells to renew around the age of 40. In this process, basal cells will divide into new cells, thus making the skin rejuvenated. In this process, dead cells will move up to the skin surface and slowly fall off, and finally realize the skin renewal process.
However, with the growth of age and bad living habits, this process becomes slow. If the waste on the surface cannot be discharged in time, it will cause dryness, spots or acne, and annoying wrinkles and big spots will be produced over time.
During running, aerobic exercise can effectively increase the metabolic rate of human body 13%, accelerate the detoxification of human body and reduce the accumulation of toxins in the body. At the same time, a lot of sweating can also quickly and effectively expel toxins from the body and strengthen the detoxification function of organs. Not only will the skin get better, but the body's function will also be at a healthy level.
Third, running can make you younger.
The European Heart Journal recently published a study, and they found the internal reason why running makes you younger and live longer.
They asked three groups to exercise for 45 minutes three times a week, and the group that didn't exercise lived a normal life. Six months later, the researchers observed the length of their telomeres (caps at the ends of cell chromosomes to protect your DNA) and the activity of telomerase (an enzyme that supplements telomeres).
The results show that the telomere length and activity of the two groups with endurance exercise and high-intensity interval training are 2-3 times higher than those of the non-exercise group.
The magic of running is that it can repair telomeres, which can make cells more energetic, which means the body is younger.
Seeing this, what reason do you have not to run? Let's start today.
Welcome to @ Home has Du Ruo.
If you are middle-aged (say 40 years old), if you don't have much time, if you want to save money, if you want to be healthy, then you can continue reading. When you are 40 years old, running can bring you more changes than you can see with your eyes.
First of all, your face will change significantly and positively. When the body fat rate starts to drop obviously because of running, not only the fat in your waist, hips, legs, limbs and internal organs will decrease correspondingly, but also the fat in your face. To be exact, the excess fat on your cheeks, chin and back of your head will be reduced at the same time. As long as you run enough, your face will be obviously thinner, your lines will be clearer and you will look younger. After running for a long time, you will even glow with youthful brilliance. Friends, relatives, colleagues and classmates will all say that you have become thinner, younger and better-looking when they see you.
Secondly, the big belly (waist circumference) will also shrink, and the waist and abdomen will gradually become thinner and thinner. The reduction of waist circumference also benefits from the reduction of body fat rate, and waist circumference is often the first part of the body to lose weight. If the original body fat rate is relatively high, then the fat accumulation in the waist and abdomen will be more serious, and the rapid reduction of waist circumference will make dieters feel as light as a swallow. Imagine how it feels to suddenly unload 5 kilograms or 10 kilograms of rice from your body.
At the same time, physical strength will also be significantly improved. For example, I used to get tired after going out for a while, but now I go out as fast as flying, and there is no pressure to walk fast and far. People who insist on running all the year round will have lower body fat, thinner body shape, lighter waist and abdomen, and generally thin waist.
In fact, in many middle-aged people, abdominal obesity is due to the high visceral fat and subcutaneous fat in the abdomen, which leads to the pregnancy of men and women. Abdominal obesity means higher health risks. Reducing waist circumference and eliminating belly can reduce the risk of many diseases, especially for middle-aged people after 40 years old. A large number of studies have pointed out that abdominal obesity is closely related to metabolic syndrome and is an important cause of coronary heart disease, hypertension, diabetes, stroke and other diseases.
Third, the overall body shape has improved. Due to the adaptation to running, muscles, joints and bones will undergo positive changes. Positive changes in the body will be comprehensive. The reduction of excess body fat will make the whole body smaller (even a few laps) and the legs will become longer (if you put in enough running). Of course, for women, the legs and buttocks are the parts where fat accumulates more and is difficult to eliminate, so more relaxation and stretching are needed after exercise.
Now many sports apps have special post-run stretching video guidance, so try it. For friends who want to stovepipe, in addition to maintaining long-term running exercise, it is best to carry out special leg stretching training alone.
In addition to these, you can also directly see the changes in your body. Runners will also find that their headaches and brain fever are less, their sleep is better, their physical fitness is better, they can run faster and farther, their complexion is better, and their mentality is better unconsciously. They even think that there is no difference between middle-aged and young people! As long as you can train scientifically and accumulate enough running amount and time, these changes will happen to every runner.
However, 40-year-old middle-aged people still have their own physical characteristics and various physical functions inevitably decline when they are young, so Yu Hangjun reminds middle-aged friends who want to run and exercise:
(1) Don't run every day. The body needs rest, and middle-aged people should make running plans step by step, not blindly running, which is counterproductive.
(2) Control the amount of running. If you are not going to take part in the marathon, jogging for 3 to 5 kilometers or 3 to 4 times a week is enough to keep you healthy. However, the exercise plan should not be fixed, and should be adjusted according to the different needs of each stage.
(3) shut up. Control the level of diet and calorie intake while running and exercising. Running does not control calories, and it is still possible to maintain a high body fat rate.
Running doesn't need a special venue, fitness equipment, and the time is determined by yourself, which is very suitable for the actual situation of middle-aged people, right? Then run!
A 40-year-old man will definitely change his appearance if he keeps running every day!
Not to mention that you can become a small fresh meat, at least you can become a very attractive uncle!
There are many middle-aged people in their forties around me, a few of whom are regular runners and most of them are not regular exercisers!
A 40-year-old middle-aged man who doesn't run is potbellied, greasy and obese. He walks with a belly, and the fat on his face is almost piled up. At first glance, there is too much entertainment!
40-year-old middle-aged runner, flushed, not fat, perfect figure, full of energy, proper image of success, clear at a glance!
The 40-year-old man keeps running every day. Why did his appearance change? Where is this change reflected?
First of all, running every day can consume excess calories and avoid excessive accumulation of abdominal and facial fat. You will find that after running for a year or two, your stomach is gone and the fat on your face is gone!
The face has become beautiful, everything can be worn, and the size has become smaller. You are really handsome!
At the same time, the skin will get better, which can reduce wrinkles and look like a man in his twenties and thirties!
Because you keep running for a long time, you will sweat, your metabolism will be better, your detoxification will be faster, and the transportation and exchange of nutrients will be faster, so your cells will not be easy to age!
And many people's appearance changes are also reflected in your mental state changes!
People who run regularly are in good spirits and red in the face. Even a 40-year-old man's physical strength is not easy to decline, and there is a temperament and fighting spirit emanating from his face!
The 40-year-old man runs every day to change his appearance. How much should you run? What problems should we pay attention to?
1.5 km is enough.
A 40-year-old man runs 5 kilometers every day, which is enough to change your appearance. Running 5 kilometers a day, accumulated over time, can consume many years of calories, so that your face will get better and the fat on your stomach will disappear!
More importantly, every time you run 5km, the amount of exercise is not large, the harm to your body is small, and it won't take up too much time!
2. Heart rate, warm up
A 40-year-old friend must learn to master his heart rate. When running, it is best to keep his heart rate at 70% of the maximum heart rate, which can improve the efficiency of burning fat!
At the same time, keep the heart rate at 50% of the maximum heart rate during warm-up!
The maximum heart rate is 220-your age! Doing so can not only fully warm up, but also achieve the best running effect!
I hope all 40-year-old friends can keep running every day. After running for three months, you will find that you are really handsome and your charm is gradually emerging!
Please comment and answer any questions!