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20 benefit of running sport for the body

20 of the benefits of running sport for the body will be identified today through our platform where sports play an important role in human life, as sport can change his life for the better, is the sport of running, is one of the most important types of sport, as sport has many benefits, It works to improve human health, as well as running sports, to lose excess weight. This is in addition to obtaining the ideal weight, which everyone wants to reach, and works to stimulate blood circulation, and running sports, is an easy sports, which can be exercised at any time, without going to the gyms, or the need for sports equipment.

In this article, we monitor 20 benefits of running sport for the body, and the importance of this sport for human health.

The first benefit: helps to lose weight

If you want to lose extra pounds and lose weight, you have to run. Running is an excellent form of exercise that helps burn calories. However, you should start running slowly and at a low speed in order to avoid injury.

Second benefit: Works to strengthen and strengthen the bones

Regular running helps to strengthen bones and muscles, thereby reducing the risk of bone-related diseases such as arthritis and osteoporosis. Running also improves the density of the bones of your legs and hips.

The third benefit: Promotes the health of the immune system

If you continue to run, you will not suffer from common health problems such as allergies, colds, coughs, flu, and others. Running regularly helps to strengthen your immune system, to be able to resist all kinds of diseases.

The fourth benefit: Resists stress and tension

Running is a form of relaxation, promoting health and helping to reduce stress levels.

The fifth benefit: Improves heart health

Running improves heart health by promoting blood circulation, maintaining blood pressure, and reducing the risk of heart-related diseases.

The sixth benefit: Boosts energy levels

Do you wake up and feel you have no energy at all? If so, be sure to run. It boosts energy levels and helps you perform your routine tasks with vitality.

The seventh benefit: Improves digestion

Running helps to improve digestion and opens the appetite. After running you will feel very hungry, as you will burn a lot of calories. So, you should eat a healthy snack after running.

Eighth benefit: burn fat

Running helps burn more fat cells and helps you get a slimmer body. It also promotes metabolism and helps eliminate unwanted fat.

Ninth benefit: Improves brain health

Running helps promote blood circulation throughout the body. As a result, the brain gets more oxygen and nutrients, which helps you concentrate at work.

The tenth benefit: helps you sleep better

If you have sleep problems, try running during the day. Running helps you sleep well.Your body will be tired, and you will be able to enjoy deep, uneasy sleep at night.

The eleventh benefit: Reduces the risk of diabetes

Studies have shown that regular running helps reduce the risk of type 2 diabetes.

Twelfth Benefit: Helps treat depression

Furthermore, running helps to reduce depression and anxiety levels and makes you feel good about yourself.

Thirteenth benefit: delay the appearance of signs of aging

Running helps you look younger, not only by promoting healthy bones but also by giving you healthy, fresh skin. It also reduces the health risks associated with aging and gives you a strong body structure.

Fourteenth Benefit: Reduces the level of triglycerides

Running helps maintain triglyceride levels in the body and reduces the risk of various health problems associated with this type of fat.

Fifteenth Benefit: Promotes joint health

Running helps to increase the strength of the ligaments and tendons in the body by increasing the strength of the joints and reduce the chances of exposure to injuries to the ankle and knees.

Sixteenth Benefit: Promotes consistency

Regular running helps to enhance hand-eye coordination and helps maintain body balance.

Seventeenth Benefit: gives you a healthy body

If you want to stay fit, run your free time. Regularly running is the simplest way to stay fit.

Eighteenth Benefit: an effective and inexpensive exercise

Running is also a form of exercise that helps you improve your mood, make you physically fit, and improve your health.

The nineteenth benefit: makes you feel better and healthy

Running regularly helps you feel that your health is good. It helps the body to heal and recover and makes it in good health. It also helps to improve the biological, psychological, physical and emotional health.

Benefit XX: Increases our endurance

Taking care to run, helps to improve muscle strength and endurance, it also helps to increase our endurance in general.

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Benefits Ways

Fast Running Definition: Your Brain Dictates The Pace, Not The Body!

Studies on the definition of fast running have discovered that during the enemy, the brain dictates the pace. For example, if it’s hot, the brain expects the body to heat up and slow down, as it approaches the end of the race, the brain screams, “Here we have arrived,” and causes the speed to increase.

What is the definition of fast running?

True, in order for us to run well the feet must be trained, but in reality, the brain dictates the pace in the case of fast running!

If you were like most runners, you discovered the importance of the pace of the enemy after the experience and severe suffering. You start the enemy very quickly and as it should during the first round, but you soon find it difficult to finish the second half of the enemy and learn from this lesson.

In the next attempt, you stay strong so that you can complete the race without reaching vomiting. Over time, you find yourself facing a new dilemma: on the one hand, you keep the pace of the enemy well, but on the other, you feel comfortable.
The definition of fast running and improving the pace of the enemy is running for a certain distance in the shortest time without breaking down your powers, so a very sophisticated art.

The reason for this is that even when we look at the clock, the idea that guides us, whether we should increase the pace, slow it down, or maintain the same pace is the level of discomfort that we think we can deal with.

Until recently, researchers of “effort” did not give much importance to the mental aspect of the pace of the enemy. The common claim was that if you slow the pace in the second half of the enemy, it is likely that body temperature has risen too much or accumulated too much lactic acid (or lactic acid) in the blood (fatigue that produces a chemical).

Dr. Ross Tucker, an effort physiologist from the University of Cape Town in South Africa, and a large group of researchers believe that in addition to these reasons, there is another complex system that works during the enemy.

Their study shows that our brain reads messages coming from the organs, cells, and tissues during the enemy; after receiving these messages, the brain uses this information to set and identify the enemy’s initial frequency and to increase it later. Understanding how these inner senses work is the key to being a good and more powerful runner.

Pace science

Effort researchers adopted the idea of ​​a German researcher, who says the brain controls the pace. In 1996. e. B Olmert claimed that if you perform a task, your brain focuses on the endpoint and therefore, it starts counting down with the calculation of the maximum effort that can be drawn from the exercise to the end.

Several years ago, Tucker and his colleagues, including effort physiologist Dr. Timothy Noaks, began an experiment that examined Olmert’s theory.

The theory is called “Anticipatory organization” – according to this theory, the brain predicts when the enemy is expected to end and accordingly regulates the pace.

“The brain controls voltage performance to protect the body from reaching a point of failure or a harmful level of effort,” Tucker says.

How does the brain know the final limit? Tucker answers the question thus: “The brain receives signals from the body and interprets these signals in the context of dealing with effort.”

Tucker explains: The brain reads the intensity of the voltage and examines with all the different systems in the body (energy, fluid, temperature) Is it possible to maintain a certain frequency that enables us to finish the race, “then the brain changes the running of the muscles to slow the speed of hostility or allow it to increase the speed”.

In one of Tucker’s studies, two groups of riders measured the pace at cold and hot temperatures. Not surprisingly, riders who walked in hot climatic conditions were slower.

However, the group of riders who walked in hot climates reduced the pace unnoticed within five minutes of the start of the measurement before their body temperature rises.

“The fact that they are slowed down too early, shows that the pace is determined by the brain, before an athlete’s physiological factor indicates a lowered pace,” claims Dr. Craig Keane, a sports psychologist and lecturer at the Department of Kinesiology at California State University, Long. Beach. “You don’t slow down because you feel the heat, you slow down because you expect to feel the heat.”

Says Dr. Carl Foster, a professor of mathematical research from the University of Wisconsin. Although predicted regulation works in a way that prevents you from hurting yourself, sometimes the brain can be very conservative and slow down early. How can you prevent your brain from making you slow down so early? “We did research on this, and it seems that the best way your brain learns is through exercise.”

“The more you exercise the more effort and fatigue your brain becomes more precise about your true abilities. Running at a competitive pace at least three times during the pre-race training makes your brain know your body’s abilities.”

Cayenne proposes another strategy: fragmentation of training – passivity. “The enemy in the second half of the training is faster than the first half, which trains you to go beyond the mind when trying to make you slow down in the second half of the race.”

These enemy techniques, help your body and brain, get used to the effort required, in order to perform any training or race at the optimal pace for you.

How can we not slow down the brain?

Feeling tired is often just from the head. Your body usually has more energy to follow. Say it to yourself when your mind tries to slow down.
Think about it, you can practice at a certain enemy pace, but remember that in addition there is a power to think. Psychotherapist and lecturer Dr. Cayenne proposes dividing the distance. “Say your strength,” says Cayenne. During the first part of the race (the first kilometer of the five-kilometer race and the second kilometer of the 10-kilometer race), restrain yourself to resist adrenaline which can cause you to move away from the target and slow down too early.
Keep the focus, halfway, you should focus, Keane says. “Your mind will try to make you slow down because he thinks you need to conserve energy, and when you are aware of it you can fight that feeling.
Training, says Kean, “If you train correctly, you don’t have to slow down to the end, and if you keep a steady pace, you won’t have the energy to increase the pace dramatically in the few meters before the finish line.” Another example is the side of the brain that shouts “I have almost arrived” while you have not yet arrived: “If you hear it at the 32 km of the marathon, block this idea.
More than half of the marathon records achieved at a steady pace. But most of the marathon indices were in accordance with the negative division of the pace.

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Benefits

The Benefits of Running on Music

Research suggests that music can help increase running efficiency and may increase the distance one can travel. Here’s more about it:

Sports and coaching expert Andrew Lane talks about improving the quality of music performance:

 

What is the impact of music on us?

Music not only affects the mental state by improving mood but also by changing it altogether. It can make you relax as you activate it. It can dramatically increase one’s abilities in any activity from reading to exercise. The harmony of the rhythm of music with activity increases the pleasure of doing.

How can music help run?

Music can deceive the brain by reducing its tiredness during work, especially in exercises that require repetitive movements such as running. Research suggests that listening to music during exercise may reduce perceived effort and fatigue by up to 12%. Listening to music can distract your mind while running from a sense of real effort (this is because the brain tends to beat the song more than it does to the heartbeat).
Protect your ears from loud music

Does that mean I will run longer?

The likelihood of running longer increases as a result of reduced fatigue. In addition, research suggests that fusion with the rhythm of music increases the regularity of steps and thus becomes more efficient. Tests on pedestrians found that walking in steps consistent with the rhythm of music improves endurance by about 15%.

What is running with rhythm?

Running with rhythm involves incorporating the speed of running at the speed of the music rhythm, increasing effort, and by accelerating the music the steps become faster. Ideally, the rhythm should be the same from the beginning to the end of the song, in other words it should not contain systemic changes during the song. You can also try songs of the same rhythm when creating a playlist. Applications such as AudioFuel specialize in songs measured in beats per minute.

What is Beats Per Minute?

The music of beats per minute (bpm) is composed especially for running in steps that match the pulse in the track. Each track contains a certain degree of pulses per minute. Duffy’s Mercy path contains 127 beats per minute. The song “Don’t Stop Music” sings by Ryana has 123 beats per minute. Most people find that 150 beats per minute give a slight run and 190 beats per minute reach the maximum running speed.

Does running by the music pulse help to run faster?

Each body has its own natural systems and is most efficient when moving systems. Running with the pulse is a bit like dancing to the music. We tend to dance with the pace of music. The same method is applied in streaming where we have a natural tendency to approve running speed with music speed.

How do I create my music list?

You must choose the right music for the activity you want to do. If you want a light run, you can choose music with a low pulse-like “Finding Hero” for the Mebel band (100 beats per minute). If you feel more energized, you can choose songs that have a higher pulse, such as “See You Baby” for Grove Armada (128 beats per minute). Regardless of the chosen song, one must choose the music they enjoy to hear!

What can I do if I’m not in a good mood to run?

Getting out of the door can be the most difficult step to take when feeling relaxed. But music can help with access to exercise. A person should have a set of stimulating songs at the beginning of their playlist that they can hear when preparing for the run. This simple movement by pressing the “play” button changes the state of mind by giving it a signal that the session has just begun and within a short time one goes out to practice.

Do you have a safety advice when running on the outdoors?

It is necessary to keep the sound low. If you run out and listen to music, there may be a need to understand what is going on. He should be aware of what surrounds him all the time, including traffic, cyclists, dogs and any other potential hazards.