Have you started running recently? Modern people are under great pressure and their health care is relatively high. Last year's energy-saving and carbon-saving bicycles, Taipei City began to rent U-Bike city ​​rides, and this year, more and more people participated in Color Run , Color Me Rad , and attack. The white powder and The Light Run and other interesting road running activities, call friends and friends RUN ! A healthy body is the foundation of everything. The first condition for improving the quality of life is to have a healthy body, and regular jogging is one of the easiest ways to promote good health. Do you know the top 10 benefits of jogging ? 
1, consume calories, help lose weight
　 Exercise to lose weight, aerobic exercise is more calorie! Want to achieve the effect of weight loss, divided into several jogging modes: 1 hour uninterrupted running to lose weight; slow to walk 1 minute, fast 4 minutes to warm up 5 minutes; fast 4 minutes after the pace is accelerated to 5 minutes jogging; finally enter 60 Minutes of endurance running. Jogging for more than 30 minutes will be even better.
2, enhance heart and lung function
Easy jogging exercise can enhance breathing function, increase lung capacity, improve body ventilation and ventilation capacity, and provide 8 to 12 times more oxygen when jogging than when sitting still . Oxygen is essential for maintaining human life, and the ability to absorb oxygen directly affects cardiopulmonary function. Jogging exercise can strengthen and thicken the heart muscle, and it can exercise the heart and protect the heart.
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3. Enhance muscle and muscle endurance and enhance body toughness
Regular uninterrupted jogging can increase muscle strength and muscular endurance, while muscle strength and muscular endurance are our ability to maintain work and cope with emergency response. Running can increase the damage resistance of tendons, ligaments and joints, reducing the chance of sports injuries. At the same time, skin, muscle and connective tissue can also become stronger.
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4, exercise the bones
In all aerobic exercise, the strongest bones are the most obvious. Researchers at the University of Mississippi in the United States compared the bone density of runners and cyclists: 63% of cyclists showed lower spine and hip bone density, while among runners, this proportion only 19% .
5, prevention and treatment of cardiovascular and cerebrovascular diseases, maintain normal blood pressure
    Jogging can increase blood flow, enhance blood vessel elasticity, and have the effect of promoting blood circulation and improving blood circulation. Coronary blood flow during jogging can be increased by 10 times when it is quiet , that is, blood flow per minute can reach 1,200 to 1,400 ml. Those who insist on long-term jogging can usually drop the frequency of heartbeat to about 50 to 60 times per minute , which can make the myocardium rest for a long time. Jogging can promote systemic metabolism, improve lipid metabolism, and prevent excessive lipids in the blood.
    Jogging can improve the normal metabolism of lipids in the body, lower the content of cholesterol and triglycerides, prevent and reduce the deposition of lipids on the blood vessel wall, and thus prevent and treat senile diseases such as coronary heart disease and hypertension. . Jogging also causes the body to produce a low-frequency vibration that allows the vascular smooth muscle to exercise, thereby increasing the tension of the blood vessels, removing the deposits on the blood vessel walls by vibration, and at the same time preventing the accumulation of blood lipids on the blood vessel walls. It has important significance in the prevention and treatment of arteriosclerosis and cardiovascular and cerebrovascular diseases. People who run 10 miles per week (about 16 kilometers) are 39% less likely to have high blood pressure and 34% less likely to have high cholesterol than those who run less than 3 miles per week (about 4.8 kilometers) .
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6, help metabolic detoxification
Regular jogging can speed up the body's metabolism, delay the aging of body functions, and excrete excess substances such as toxins from the body through sweat and urine.
7, "Runner peak experience" to reduce stress and increase pressure resistance
Running especially in the outdoors and on the road will release a substance that will give you a sense of happiness (runner peak experience) or a feeling of happiness. Under the fierce urban life, if you do not eliminate tension, mental and psychological pressure, you will always be at a disadvantage. Running has been used for many years to treat urban depression such as clinical depression and addiction; running gives you less stress, less depression, less fatigue, less confusion. Moderate jogging will reduce the psychological burden, maintain a good physical and mental state, and increase the resistance to handling things. After a period of jogging, running gives them the attention and sees that there are many good things besides the negative state and the indulging things.
8, the best way to jog smoking
Jogging, skipping, swimming, climbing and other fitness exercises are all ways to stop smoking, but the best jogging effect. Because the craving is caused by the action of nicotine on the central nervous system, when the person runs, the pituitary gland secretes a kind of "happy hormone" called β-endorphin, which makes people feel high and energetic, thus inhibiting In addition to the exercise, the body's cardiopulmonary function and the function of the sacral muscle function are increased, so that the oxygen supply in the blood is sufficient, which accelerates the decomposition of the carbon monoxide hemoglobin conjugate caused by smoking and reduces the onset of craving. Usually jogging (120 meters per minute), Fast (corresponding to speed quickly passes through the intersection) After 15 minutes, β - endorphin start generating. Those who quit smoking can jog every morning and evening for 30 minutes. After completely quit smoking, most of the nicotine in the body can be excreted in 1-2 weeks. After about 2-3 weeks, the withdrawal symptoms of the human body can gradually disappear. Exercise smoking cessation must be sustained, because β-endorphin will not be stored for a long time after its production, and its metabolic cycle will be abandoned.
9, maintain good vision
People who ran 35 miles a week (about 56 kilometers) had a 54% lower chance of visual deterioration as they grew older than people who ran 10 miles a week (about 16 kilometers) .
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10, let you be more confident
Jogging, like other single-person sports, can enhance your confidence. Running lets you try again and again, making you stronger and more affirmative. Running is not about speed, it is about completion. It allows you to truly cross a mountain, cross a barrier, and realize that your body is stronger and more useful, and you will be given the power and freedom to feel. Confidence is a valuable asset for runners who have successfully lost weight through running and have the ideal body in their hearts.
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