The benefits and harms of running for women and men

How often do we, when we see a man running early in the morning, envy him and once again give ourselves a promise to start running in the mornings. But, as always, we do not fulfill this promise and hardly get out of bed even to work, not to mention an earlier rise. So what's the deal? Why can some people force themselves to go for a run in the morning, while others shrug from the cold in bed, not wanting to interrupt morning bliss? The thing is that no one forces himself. Running people really experience incomparable pleasure from this. It is difficult to force yourself to do something against your will, especially on an ongoing basis.

And running, oddly enough, can be enjoyable. What could be better than a cool morning road with a minimum of people and cars? What could be better than your favorite music on headphones? And the leisurely rustling of comfortable athletic shoes on asphalt or ground. And if this is combined with natural landscapes, or at least a park or a stadium, then there can be no end to pleasure. This is a real way to prepare and cheer yourself up before a long working day. Today we’ll talk about the beneficial properties of running - for men and women. In addition, we note the reverse side of the coin - contraindications for which it is impossible to run in any case.

The benefits of running for the female body

Many people, starting to play sports, most often pursue their goals - someone needs to lose weight, someone wants to build muscle, for someone important is the health of the respiratory system. And running can solve these many problems. So, let’s look at the benefits of running for women.

1. Weight Loss. Well, of course! This is the most popular reason women start running. Running is an excellent cardiological load that helps burn fat and not build muscle. With the help of running, you can lose weight without gaining relief. Surely you saw sprinters and marathon runners who look different. If you want to be thin and slender, you need to run for a long time, at least an hour, but at a slow pace to withstand such a load. If you run 20 kilometers every day at a slow pace and at least a little follow the nutrition, after 3-4 days the arrows of the scales will steadily go down.
2. Relief. Thin girls also run, but not in order to lose weight, but to get a muscle relief, in order to pump up the hips and buttocks. If you want to achieve just such forms, you need to change the technique of running. In this case, you need to forget about the marathon run, and run at intervals. That is, you run 30 seconds at the limit of your capabilities, at maximum speed. After that, a minute of light running to restore breathing and rest. And so 5-6 approaches. It is effective for building muscle.
3. Health. Very often we begin to get sick if we are forced to work 8-10 hours in a sitting position in a stuffy room. Such a low level of activity leads to various diseases, a deterioration in the quality and color of the skin, and an increase in fat on the sides and thighs. Running perfectly strengthens health, helps to get sick less during colds, it is easier to endure bronchial diseases.
4. Popa. As noted, running perfectly tidies the buttocks, especially if they are flabby and loose. Only a month of regular training and your butt will become elastic, firm, “upright” and attractive. To do this, run on rough terrain, running on a treadmill with a change in the slope of the climb is very useful.
5. Leather. As you know, the smoothness and elasticity of the skin largely depends on its oxygen saturation.During the run, we accelerate the blood circulation, which allows us to develop a sufficient amount of collagen and elastin. In addition, running is very useful against cellulite - after a month of regular training, you can partially or completely get rid of the orange peel on the hips.
6. Mood. Anyone who at least once went for a run knows that after training, you feel special satisfaction, your mood rises, a person experiences happiness. The endorphin hormone, which is produced during exercise, is to blame. This allows women to survive difficult periods in life - premenstrual syndrome, emotional overexcitation, anxiety, insomnia, and depression.

Here is not a complete list of what a simple and banal run can give us. Its main advantage is that for running you do not need special sports equipment, you can run anywhere and anytime. But running is useful not only for women; in the morning and in the evening men are also actively running.

Useful properties of running for the male body

Running is part of the training package for almost every athlete, regardless of sport. And that's why.

1. Endurance. Long-distance running perfectly develops endurance. Many men notice that during the first training sessions they were given much shorter distances, but as the muscles and respiratory system strengthen, the athlete is able to cover more and more kilometers. Moreover, over time, a man begins to increase running speed, which is why muscle strength develops. In general, running is the only physical activity in which almost all the muscles of the body are involved.
2. Fat burning. Men, like women, also need to lose weight, especially if they want to dry their body and make it more prominent. Running is a great opportunity to get rid of excess weight when an athlete does not go through the weight category and he needs to lower the weight arrows in a few days. If you run regularly, at least 2-3 times a week, metabolic processes in the body are accelerated, the man ceases to gain weight, even with sedentary work.
3. Heart and respiratory system. During the run, the heart and lungs work to the limit of their capabilities. This allows you to train these organs, make them stronger and stronger. If a man runs regularly, he will get rid of shortness of breath, it will be easier to tolerate respiratory diseases.
4. Joints. Many men are engaged in strength exercises - pulling the barbell and heavy dumbbells. This is very dangerous for joints and ligaments, especially if the athlete is not prepared for such types of stress. Running will help prepare joints and ligaments - it gently strengthens them, makes them more elastic, and reduces the risk of injury.
5. Lowers sugar and cholesterol. During jogging, blood levels of glycogen, sugar, and carbohydrates decrease. Cholesterol is a type of carbohydrate that also oxidizes. If you regularly exercise, the level of sugar and cholesterol is reduced, as is the risk of many serious diseases.
6. Potency. Doctors say that a sedentary lifestyle and stagnant processes in the genital area lead to premature extinction of potency. Running increases the level of testosterone, accelerates blood throughout the body, makes a man more resilient in sex.

In addition to the benefits for the physical condition, running teaches a man to be disciplined, collected, fulfill his plans, achieve goals. And this is very important for the stronger sex.

Running harm for men and women

Any, even the most effective medicine has its contraindications, to say nothing of such physical exertion as running. Not everyone can run. The most common mistake is that obese people start running in the fight for a slim figure.This puts a serious strain on the spine and knees - people should not run more than 130 kg. In this case, you can start with a leisurely walk and following proper nutrition. When the weight reaches the permissible limit, you can complicate the load and start running.

In addition, women should not run during pregnancy, especially if the embryo has fixed in the lower part of the uterus. Running is contraindicated during the entire pregnancy, but the ban is especially strict on the later stages of this period. You can run during lactation, but you need to fix the breast with high quality so that it does not cause discomfort during active movements. Older people after 60 years also need to be wary of running. Perhaps, in old age, you will like other types of exercise - swimming, Pilates, yoga, Nordic walking, etc.

If you are running for the first time, you need to start gradually, with low speed and small distances. Choose comfortable shoes and soft sportswear. It is better to run not every day, but every other day, so that the body has time to recover, and there is no physical exhaustion. Otherwise, you just once will not be able to force yourself to go for a run. You can run at any time of the day - when you have time for this. But remember, morning jogging should be done after a thorough warm-up so that the heart has time to warm up. Rain and snow should not interfere with jogging. In frost, you need to breathe through your nose so as not to get sick. These simple rules will help you make running quality, useful, safe and enjoyable. Run, movement is life!

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