Running is a popularly familiar sport, and you can choose to run whether it’s physical fitness or weight loss. For most ordinary people to stretch, every time you jog 6-8 km, you can achieve the exercise effect.
1. Improve obesity
Jogging is a systemic aerobic exercise that can improve activity metabolism. Jogging 5-8 kilometers each time can burn 350-600 calories, help you break down excess fat in the body, and improve the problems of overweight and obesity.
If you keep running 5 times a week, you can lose about 11-18 pounds of fat in half a year. Combined with diet management, you will lose weight faster, your figure will be significantly thinner, and at the same time your figure will become tighter and more stylish. As you lose weight, your body will become lighter, you will look better in clothes, and you will become confident.
2. Cardiovascular diseases take a detour
Cardiovascular diseases such as coronary heart disease, hypertension, etc., are among the “number one killers” that threaten human health. And “persisting in jogging 6-8 kilometers each time can make the heart beat more powerfully, the myocardium gradually becomes stronger, the blood circulation will be more efficient, it will help the expansion and contraction of blood vessels, make the blood vessel walls more elastic, and effectively improve the cardiovascular system.” system function.
Continuous jogging can accelerate waste discharge, prevent cholesterol from depositing in the blood vessel wall to form plaques, and reduce the risk of atherosclerosis. Various cardiovascular diseases such as coronary heart disease and hypertension will naturally get further and further away from you.
3. Metabolic diseases are no longer entangled
Obese people are often accompanied by various metabolic diseases, such as diabetes, hyperlipidemia, etc., and each 6 – 8 km jogging is a powerful weapon against these diseases.
Jogging improves motile metabolism, muscle cells take up more glucose, effectively lowering blood sugar levels and increasing insulin sensitivity, resulting in better control of blood sugar levels.
Adherence to jogging accelerates fat metabolism, lowers the amount of triglycerides and low-density lipoprotein (LDL) in the blood, helps the body remove excess fat, and improves lipid levels. After half a year of jogging, the body’s metabolic function has been optimized, making it difficult for metabolic diseases to come to your door again.
4. Prevent bone and joint diseases
As you get older, various bone and joint diseases will come to you, such as osteoporosis, arthritis, etc. And each 6 – 8 km jogging can promote the growth and repair of bone cells, increase bone density, and effectively prevent the occurrence of osteoporosis.
During running, the joints are constantly moving in motion, and the joint fluid can better lubricate the joint cartilage and reduce friction between joints. The muscles can also better protect the joints and play a role in stabilizing the joints.
Jogging for half a year, you’ll find your bones stronger, your joints more flexible, and your bone-joint disease will gradually move away from you.
5. Improve sleep problems and improve sleep quality
There are 300 million people in our country who have varying degrees of sleep disorders, and moderate exercise is an effective way to improve sleep. Adherence to jogging regulates the body’s body clock, making it easier to enter deep sleep at night.
People with poor sleep quality, I can do moderate running at 7-9 o’clock to put my body in a state of moderate fatigue, which helps melatonin secretion.
It also releases stress during running, relaxes the brain, makes it easier to fall asleep at night, sleeps deeper, wakes up the next day full of energy and energy, and greatly improves work and study efficiency.
6. Improve mental illness
Running is an effective way to improve your mood for people who are prone to anxiety and mild depression, and is the natural antidepressant equivalent. Doctors also recommend moderate exercise for people with depression. People who run three times a week can help the brain secrete endorphins, relieve daily stress and anxiety, and make the mood positive and optimistic.
Those who insist on running will have more stable emotions. You have stronger psychological endurance when facing various challenges in life and work, and respond to difficulties with a more positive and optimistic attitude.
