Running is a versatile and convenient way to become healthier and more beautiful. Jogging can be both beneficial and harmful. Many people will be surprised to hear such a statement.
After all, you can often hear about the undeniable health benefits of running. This is, of course, true. But there are some limitations that shouldn't be ignored. Then running training will become the reason for improving well-being and appearance, and not acquiring problems and obvious harm.
What is the use of running?
Jogging refers to aerobic activity like swimming and cycling. Cardio training data, without a doubt, have a beneficial effect on the condition of the whole body.
Those who want to lose weight, strengthen the heart muscle, make the muscle relief of the body more beautiful, and improve the psychological state can benefit from running. Also, jogging is useful for both men and women, allowing you to normalize reproductive function.
Psychological condition
Running controls the psychological state of a person, the emotional component. All you have to do is put on your sportswear and start running in a park or stadium.
Jogging makes people less hot-tempered, their psychological state stabilizes, and their mood improves. The nervous system relaxes. The benefits of running in such cases are obvious - it can resist depression, take people out of stress.
Scientists who have experimented with patients with various mental disabilities have come to the conclusion: runners are becoming more tolerant, their irascibility disappears.
It turned out that aerobic exercise (which includes running) reduces psychological stress. The effect and benefits of running workouts: calmness appears, it becomes easier to concentrate on something.
Psychological relief
Running has a positive effect not only on the body, but also can unload the psyche:
- While running, thoughts are cleared.
- If aerobic exercise is used systematically, a person's way of life gradually changes, and sometimes thinking. He becomes more collected, he has a desire to set goals and achieve them.
- With the strengthening of endurance, the strength of the spirit also increases, and self-confidence appears. Psychological fatigue is reduced.
- Runners release endorphins. It helps to lift your mood. At the end of the run, you can feel the pleasure of the physical work done. And this is an undoubted benefit for the psyche of anyone.
Gastrointestinal tract
Jogging makes the digestive organs work better, bringing benefits to the entire body. After all, most of the immunity depends on the state of the gastrointestinal tract.
It should only be taken into account that you need to run regularly. Then the tone of the intestines begins to improve. There is a certain massage of the digestive system organs. Their correct and timely reduction leads to the disappearance of constipation, as well as diarrhea.
You cannot take food before the start of the run. This can lead to indigestion. During runs, blood tends to the parts of the body that are more loaded. Therefore, the digestion process will be difficult. It is better to eat no earlier than 2 - 1.5 hours before jogging.
Sometimes beginners have abdominal pain. Do not quit classes. It is necessary to allow the intestines to adapt to new conditions. You should start your workouts gradually, taking breaks, switching to jogging or walking. Over time, the digestive system adjusts to changes and benefits - regular healthy stools, clear skin, increased immunity.
Women's Health Benefits
The overall positive effect of running has its own characteristics for men and women separately:
- The body of women is "sharpened" for childbirth. And for the birth of healthy offspring, it is necessary to have a healthy body that can bear and give birth to a baby without pathologies. For this, aerobic exercise is suitable. It is they who tone the body, improving blood circulation. The necessary volume of blood is supplied to the organs, and therefore nutrients.
- By doing regular jogging, you can get rid of edema and cellulite, which is equally important for women.
- Also, the hormonal balance is corrected, the condition of the skin, nails, hair improves.
- Daily running benefits the entire female body, is the prevention of varicose veins, foot problems. This is especially true of the fair sex, who often like to wear high-heeled shoes or spend most of their time at work sitting.
Male health benefits
- Men who want to be the owners of a relief body perform strength exercises. And they just need jogging to dry the body. Then the muscle relief becomes especially noticeable. To achieve these results, you need to run at an average pace in the morning or evening. The benefits of aerobic exercise in this case are visible when using interval running. The inclusion of accelerations will not hurt.
- With the help of systematic jogging, it is possible to increase the level of potency. Studies have shown that reproductive function is improved by 70% using running training.
- A man who includes daily running in his life brings the function of the urinary tract back to normal and protects the body from certain pathologies of the genitourinary system.
Weight Loss
Jogging can help you lose weight. Even jogging requires up to 350 kcal / hour from the body. If the movements are faster, losses of up to 800 kcal / hour are possible.
During running, intensive work occurs in the muscles not only of the lower limbs, but also of the abdominal cavity, shoulder girdle and arms. The benefits of this kind of aerobic exercise are obvious: there is a constant intense physical impact on the main muscle groups.
For those wishing to lose weight, you need to choose a fast pace. You can run slower, but then the exercise time will have to be increased. If there is an opportunity to combine running and jumping rope, then anyone losing weight will lose those extra pounds faster and more efficiently.
Running harm
There are several contraindications to running training. First of all, these are pathologies of the joints, the entire musculoskeletal system, organs of the cardiovascular system, obesity and old age.
The presence of chronic medical conditions can completely limit such training. But clarifying recommendations about specific harm still need to be obtained from a doctor.
Effects on joints
Jogging can damage your joints. This is especially true for people with obesity above the first degree, the elderly and those who have pathology in the development stage. Therefore, it is important to consult a doctor before starting running training to find out the condition of the musculoskeletal system.
For older people, it is better to do general strengthening physical education. Those wishing to lose weight by running are recommended to start losing weight on a treadmill, using more walking in the first month. On the simulator, it is easier to control the calories burned and the state of health.
Excessive loads can lead to wear of the organs of the musculoskeletal system. The main thing, in order to avoid harm, is not to apply shock loads and incorrect running technique. Otherwise, it can cause the appearance of lateral displacements of the vertebrae, microtraumas of the joints and intervertebral discs.
Heart risk
The biggest mistake that harms beginners in running training is overloading. You should start jogging by choosing a small pace, increasing it, as well as the training time, gradually.
Running can strengthen your heart as it is a good cardio workout in itself. However, with an incorrectly selected load and exercise for people who have problems with the cardiovascular system, irreparable harm is done.
An untrained heart may not have enough time to pump enough blood. This leads to shortness of breath, weakness, dizziness, hypoxia (in particular, the brain). The development of heart failure begins
Severe consequences: thromboembolism, stroke, and heart attack. It is important to be examined by a cardiologist for the presence of latent heart pathologies and to consult about the dangers and possibilities of such activities.
Biorhythm disorder
So that jogging does not harm in the form of a biorhythm disturbance, it is better to listen to your body. Each person has his own natural biorhythm. It is necessary to understand at what time classes will have a positive effect. If it is hard to get up in the morning, and jogging brings discomfort, it is more expedient to carry out anaerobic loads in the evening.
Perhaps it will be more comfortable for someone to train during the day. It is important to choose a time during the day when the body will feel the maximum comfort. And running trainings deliver only positive emotions.
Effect on the female body
Any woman at a certain age is faced with a restructuring of the body. The climacteric period begins. Due to changes in the hormonal background, the metabolic rate changes, it slows down.
Because of this, the body begins to gradually change: the chest, belly sag, sometimes weight increases. Many women decide to deal with these problems with the help of running, they begin to work hard on them.
But at this age, it is just necessary to carefully monitor the state of health. Intense loads, and even more overloading, will harm and therefore are contraindicated.
For women over 40, running training should be taken seriously. The doctor's recommendations after the test results and examination will prompt a way out of the situation.
Chronic diseases
In the case of acquired chronic diseases, you may have to completely abandon aerobic exercise:
- Especially harm is done to the musculoskeletal system and heart. During jogging, many processes in the body are activated and accelerated. The chronic form becomes acute, the treatment of which often requires hospitalization.
- Kidney and gallstones may begin to move, blocking the excretory pathways.
- Chronic adnexitis, pancreatitis, adhesions and other diseases are aggravated.
Any physical activity in such cases, including running, will harm a person. Therefore, people with a history of one or more chronic diseases should take the doctor's prescriptions very seriously.
As you can see, not everyone can afford jogging. However, to avoid doubts and harm, it is necessary to see a doctor. He will conduct the necessary examinations, after which it will be clear how to better improve health and make your body beautiful - by running or in another way.
