Salt intake directly affects blood pressure level. Epidemiological survey of hypertension confirmed that blood pressure level and prevalence rate of hypertension are closely related to salt intake. The prevalence of hypertension among residents in China is higher in the north than in the south, and the average blood pressure in rural areas is higher than that in cities. The salt intake is consistent with it, which is higher in the north than in the south and higher in the countryside than in the city.
It is also convenient to weigh salt with Coca-Cola bottle caps and beer bottle caps. A 600 ml ordinary beer bottle cap just contains 6 grams of salt, so citizens should not eat more than one flat bottle cap every day.
Let's go back to the topic of long-distance running. Have you found that the latest tickets are more difficult to grab than the train tickets in Spring Festival travel rush's ticket grab, that is, tickets for various marathons? There are also enterprises, real estate companies and so on all over the country competing to run marathons, and long-distance running activities in various names emerge one after another.
Long-distance running has become "the new religion of the middle class". We not only regard it as a fashion, but also show our spiritual strength from the inside out in order to obtain consumer demand and material satisfaction. "Runner" has become a sacred word, which shows the multiple strengths of a person's material, body and soul.
However, as everyone agrees, can long-distance running bring unlimited benefits to the body? Is long-distance running really safer than other sports? Is it rational to insist on long-distance running?
According to a set of long-term research data published in Journal of Harvard University, the proportion of people running every day is as high as 40%-80%. In addition, domestic research data show that the injury rate of long-distance runners who can finish the marathon is as high as 90%.
Professional long-distance runners and marathoners also have a high proportion of deaths from cardiovascular diseases. Mensen in Norway, Bikila in Ethiopia and Kutz in the Soviet Union were all top athletes in the world, all of whom died in their forties. Ironically, it is often said on the Internet that "professional marathoners live seven years longer than ordinary people".
I ran 10 km by myself. After running for more than a week, I also met several runners. The actual situation I contacted was also very pessimistic. The runners I know, especially those who like to run marathons all over the country, are hardly injured, with iliotibial band syndrome, plantar fasciitis and tendinitis. Unfortunately, many "runners" are plagued by various diseases.
A few years ago, I had a friend who brushed 10 km at a pace of 5 almost every day. Sometimes he will add weight to himself, and every time he runs 15 km, there will be obvious pain in his hip joint. Therefore, I can especially understand the pain endured by other runners in the second half of long-distance running and the numbness after the pain.
Besides, my friend had been doing basic strength training for a long time at that time. His muscle mass is much higher than ordinary people, his running posture is more standard, and his joints are better protected and supported. It is conceivable that those who run directly without any sports foundation and basic physical training are at high risk.
Why is it easy to get hurt in long-distance running? From a technical point of view, the main problems of long-distance running are single action mode and too high and frequent action frequency.
In fact, all sports have the risk of injury, but an important indicator of risk trigger is the amount of training. Whether it is the most basic action mode, squatting and pushing, or running and swimming that looks safe, doing too much will hurt your health.
For ordinary people, long-distance running is almost certainly excessive. You can't do squats more than two or three hundred times at a time in the gym, but you must take tens of thousands of steps to run ten kilometers, and it is an uninterrupted continuous exercise. How can your joints stand it, let alone a marathon?
Just because you can run doesn't mean you can run. Many people have unreasonable running postures due to lack of exercise since childhood. Muscle strength is weak, and it is impossible to ensure that the joints move at a safe angle. The most typical is that the knee joint cannot move in the sagittal plane. People with knee valgus, internal buckle and other posture problems are very likely to cause joint damage after long-term running.
If a person has no physical problems and has learned the standard running posture, he will definitely enter a state of fatigue in the later stage of long-distance running, and his self-control ability will be weakened or even out of control, and the standard running posture cannot be guaranteed. You can go to the marathon and see how people get to the finish line.
Importantly, joint injury is irreversible. Because some tissues in the joints don't supply blood. Muscle can heal because there is enough blood supply, so it can bring in nutrients and discharge waste, so it has repair function. And after your joint is damaged, it can't be repaired at all.
Excessive exercise makes the blood supply and oxygen supply of various organs in the body unbalanced, which brings excessive pressure to the heart and metabolic system, which has long been recognized by physiologists. Marathon, the extreme sport itself, is against humanity. If ordinary people without systematic training want to become challengers, pain and even short life are almost inevitable costs.
What is the training effect of long-distance running and what benefits can running bring to people's physical fitness? In fact, the improvement of human sports ability by running is very limited. Many of my students are long-distance runners. Before they came to me, they all thought they were strong. After class, they found that even a few basic movement patterns were not standardized, and they could not find the feeling of specific parts of the body. They have little reserve of muscle strength and poor flexibility and coordination.
The concept of physical fitness involves five elements: strength, speed, endurance, agility and flexibility. And long-distance running is only helpful for endurance. Endurance includes cardio-pulmonary endurance and muscular endurance. Running mainly improves heart and lung endurance, but has limited help to muscle endurance. In fact, the efficiency of long-distance running in improving cardiopulmonary endurance is also very low. If we change the long-distance running into the sprint interval running, it will not only save time and improve efficiency, but also reduce the wear on joints and improve cardiopulmonary endurance. At the same time, you can also train strength, speed and so on.
Some people may ask, why can I run longer than before without improving my physical fitness? The reason is that long-distance jogging is more an adaptation of the body to low-intensity aerobic, and its essence is adaptation rather than breakthrough. If you get used to it, you run away.
This adaptability also greatly reduces the effect of training. Many people who lose weight by running are always prone to plateau phenomenon. You will lose weight obviously when you start running, but you won't lose weight after running. I have seen too many girls crying and running on the playground, but I still can't see the effect. As a result, all kinds of joint problems, especially heavy people, are very prone to ankle and knee injuries.
For those who want to gain muscle and shape, long-distance running is even more inappropriate. Long-distance running will almost certainly lead to the loss of protein. Long-distance running will make you run counter to your goal.
As the most convenient aerobic exercise, running is also a necessary procedure in the process of reducing fat for people who enter a specific training cycle.
For long-distance runners, if they can improve their speed, such as running 330 meters in a marathon, they will break through their physical fitness and get effective training results, but most people can't do this. According to the data of DT Finance, more than half of the people who participated in two marathons in a row ran slower than the previous one.
Therefore, students who come to me for training, who have run marathons, will be regarded as 0 basic people as long as their scores are above 400.
Of course, long-distance running is not without its merits. It will improve people's endurance, cardiopulmonary ability and make people more energetic. Various benefits have been said countless times. However, these benefits are not unique to long-distance running, they are universal benefits of sports. The changes experienced by long-distance runners are often the "novice effect" in the process of sports, which is not magical at all. They can be obtained from any sports mode or event and will be more efficient than long-distance running.
Why is long-distance running popular? The essential reason why long-distance running is popular is that running is so simple that anyone can run without any threshold. Most young people in China have never been exposed to any sports since childhood, but only run.
In this case, everyone can participate, and it has been packaged into a very demanding lifestyle. The media are preaching that "10 long-term running has brought about changes", "Only real runners can understand", "Long-distance running is a lonely enjoyment" and "Running makes you know yourself again" ... The middle class has also begun to think that a pair of expensive running shoes and marathon report cards can really improve the spirit without losing material things.
However, simplicity does not mean security; Being forced doesn't mean it's effective. Under the trend of consumerism, your sports equipment is becoming more and more high-end, the mileage recorded by APP is increasing, and commemorative cards at the end of marathon are one after another. What you ignore is that the merchants earn a lot of money, but your physical fitness has not improved substantially, even full of injuries. ...
For many "runners", the sense of ritual brought by running has surpassed the sport itself. They care more about a "gold medal" than their own bodies.
Exercise is for health, not for chasing fashion. We need more scientific and effective training methods instead of being kidnapped by the trend. People need to face their bodies objectively and understand their bodies, instead of blindly shouting the slogan of "breaking through themselves" and actually doing their own behavior.
So, don't be an athlete who can only run. More importantly, learn reasonable and scientific fitness methods.
Today is the 37th day of walking. Plan to use 100 days to make this a habit, including reading a book and watching a movie every week. I am planning a walking fitness community, and friends with ideas can trust me privately.