Running has a positive effect on the internal system of the body. There is a slight movement of all organs (liver, kidneys, heart, spleen and others) - this is an excellent stimulus for work. The blood is saturated with oxygen, enriches the whole body with it. This action leaves good consequences - the metabolism improves, the prevention of various diseases. The liver is the largest vital secretory gland that works as a filter.
It produces bile and gastric juice, which are important components of the digestive tract. She requires special attention and care. The easiest way to maintain and cleanse yourself is by jogging. Do not forget, we are talking about the prevention and prevention of serious problems in the body. If there is a diagnosis, treatment will follow.
Effects of running on the liver
During running, partial cell renewal occurs in the liver tissues, oxygen consumption is 2-3 times higher than normal. Inhaling and exhaling air, the diaphragm compresses and releases (respectively) the walls of the liver, thereby improving the outflow of bile, tissue regeneration occurs.
Jogging can lower blood cholesterol. With daily jogging for 1 - 1.5 months for 30 - 60 minutes, strong passive shocks are formed in the gallbladder and ducts, they contribute to the removal of stone formations.
Stimulating liver function
The leader in stimulating liver function is proper nutrition:
- Adequate protein intake.
- Baked apples, vegetables - fiber.
- Daily consumption of foods fortified with vitamin C.
- The menu is rich in vegetable and animal fats, the source is dairy products.
- Complete rejection of alcohol
- Liquid two - two and a half liters per day.
Protection from the negative effects of alcohol
American doctors - scientists have found that jogging protects the liver from the development of inflammatory processes that have arisen with regular alcohol consumption.
Drunkenness provokes serious health problems: the development of fatty liver disease, cirrhosis and cancer. The authors note: "Excessive alcohol consumption is one of the most common causes of chronic liver failure." Regular physical activity protects against metabolic dysfunction, which leads to permanent liver damage.
Let's make a small conclusion: aerobic exercise prevents liver damage for people who cannot give up alcohol completely. Measured physical activity helps to maintain good health for a long time, reducing the risk of serious dangerous diseases.
What's the best way to run for liver health?
A special method of running for liver diseases was developed by the Russian doctor Sh. Araslanov:
- Before training, it is important to drink a decoction of choleretic herbs, which will increase the outflow of stagnant bile in the organ.
- Begin classes with variable walking: every 4 minutes of slow walking, walking is done with an acceleration of 30-40 meters for 4-6 weeks.
- Alternate brisk walking with slow jogging.
- It is important to observe the technique of abdominal breathing during training: a short breath for 1 - 2 steps and a long exhale for 3 - 5 steps.
Fast run
Running fast is recommended for short distances in several approaches (100 meters). This type is suitable for fitness development and sports competitions.
After a fast run, it is advised to run another 1 - 1.5 kilometers at a slow pace, relax your body, let your arms dangle like ropes. In our case, as a disease prevention, it does not suit us.
Slow running
Slow running is a health improving - strengthening training type, which is referred to as race walking.
They call him footing — walking at a fast pace and walking at a good brisk pace. We also include jogging and walking here.
- It is important to monitor your breathing, it should not go astray. Breathing is even, not tense.
- It is important to remember that you need to breathe through both your nose and mouth. Otherwise, the body simply will not have enough oxygen.
- We monitor the heart rate, ideally 120 beats per minute.
- The body should be relaxed.
The approximate speed is calculated for a comfortable slow run for three groups of people:
- Elderly people. Speed 10 minutes per kilometer (approximately 6 km / h).
- Adults. Speed 7 - 9 minutes per kilometer (6-10 km / h).
- Athletes. Speed up to 20 km / h.
How to keep runners from having liver problems
- Observe the interval between meals and physical activity (2 hours)
- Start with warm-up exercises.
- Running with pleasure, at a pleasant pace.
- Observe the rhythm of breathing.
- Distribute the load evenly.
Sport requires a rational approach. You need to do it, taking into account the characteristics of your body, carefully select a suitable system.
Unfortunately, there are not many practically healthy people in society, it is necessary to focus on all existing diseases and potential risks. Follow your doctor's advice. Sport in moderate exertion is always in favor.
