Run, girl, run! The breed assists in the car -estem, health, beauty and more!
The race offers several advantages to the health and well -being of women. Take a look at everything you need to know to get the first past
The race really fell into the taste of the Brazilians. A reflection of this is the growing number of tests and participants here. However, the most surprising is the number of women that practice has acquired in recent years.
A survey conducted by the coach Nelson Evêncio, president of the São Paulo State Race Coaches Association (ATC), shows that the number of women in half a marathon in Brazil increased by 177% between 2011 and 2016, while men grew by 52% in the same period.
And they are also demanding in the marathons (42 km route). While the male audience grew by 93% between 2011 and 2016, in the case of women the jump was 162% in these long races.
Continuous growth
This turning point continues: by 2025, the river marathon had most subscribers for the first time (52%), although they are still minority in the longest races (29% of them ran 42 km). Overall, women already represent 49.9% of road races in the country, resuming pre-libbies.
In addition to being a very democratic sport that can be practiced everywhere, the breed attracts the female audience to offer various benefits to health and physical and mental well -being, as well as aesthetics. “This is the moment when the woman has to take care of herself, after taking care of her family and having worked out,” says Evêncio.
We have listed so much for you to put tennis and start running as soon as possible, remembering that we should always have updated control before doing any physical activity.
1 – The bad mood and stress ends
Are you on a bad day? Go to train you pass. “The breed acts on the release of neurotransmitters such as norepinephrine, endorphin and dopamine, which activate the brain areas responsible for pleasure and satisfaction,” says Gerson.
2 – hydrate
I invest in a lot of water before, during and after the race!
3 – Turbina the memory
The doctor and the master of sport medicine Karina Hatano, of San Paolo (SP), comments that some studies indicate that the race can improve memory by stimulating neuroplasty – the ability of neurons to adapt. “There is also an improvement in the cognitive function due to the increase in blood flow, the reasoning, that is, is better and faster”, adds the professor of physical education and the physiologist Gerson Dos Santos Leite, director of the sporting physiology laboratory of São Paulo (SP).
4 – relieves menstrual cramps
According to Karina, exercise helps to control menstrual colic due to the endorphin released, leading to muscle relaxation. “If the activity is practiced regularly, in the long term the colic can decrease a lot,” he says.
5 – weight loss
According to the coach, the race has a quick response in the weight loss process. “The practice works in large muscle groups, so the effort and the caloric expenses are generally high,” explains Evêncio. “The breeds made with greater intensity also make more energy spend on the day,” he adds.
6 – Strengthen the bones
Over the years, women suffer the loss of bone mass. Impact exercises like running are a way to prevent this from happening. “The race stimulates the fixation of calcium in the bones, reducing the possibilities of osteoporosis, especially in the postmenopausal period,” explains Gerson. Of course, the activity cannot be exaggerated and should be done with the professional follow -up.
7 – improves the intestine
“The breed acts on the vascularization of the body and therefore ends up acting on the functions of the intestine”, explains Karina, which strengthens that the practice alone does not make miracles and must have allies the balanced diet rich in fiber and water intake.
8 – Strengthen the heart
This exercise makes the heart even healthier, since the organ becomes more efficient. “The breed has often practiced the decrease in heart rate and blood pressure. In particular, long training leads to greater long -term cardiac adaptations,” says Gerson. That is, the heart begins to pump blood to the whole body with less effort. The physiologist recalls that the exercise plays an important role in the prevention of coronary diseases in women by increasing the levels of HDL (good cholesterol) and decreasing blood pressure and triglycerides.
9 – helps to sleep well
Since the race helps to balance hormones, it promotes relaxation and improvement of sleep quality. “It is important to evaluate what is the best time to run. Some people shake and can’t sleep when they run at night,” recalls Karina.
10 – The libido increases
There are studies that indicate that the race stimulates sexual desire. One of these, conducted by the University of California, suggests that those who practice about 40 minutes of physical activity have twice as much as sexual activity and almost double the desire. “Exercise can improve libido due to the release of endorphinic and serotonin hormones,” says the doctor. Apart from this it makes the woman less stressed and happier than her body. There are also indications that the activity also acts to testosterone levels, hormone responsible for libido.
11 – swelling decreases
Common among women, this discomfort can be minimized with the steps, according to Dr. Karina Hatano. “The swelling is reduced by the increase in blood irrigation, providing better drainage of the liquids of the body even in the premenstrual period,” says the doctor.
12 – Prevents breast cancer
According to Gerson, aerobic exercises such as running can help prevent breast cancer. The activity acts by decreasing body fat, as well as regulating female sex hormones, reducing oxidative stress (production of free radicals) and the release of insulin and stabilizing the telomers (a small part of our chromosome that acts on aging).
What do you need to know before starting to run
Do a medical evaluation: Before starting to run you have to know how your health is. “I recommend an evaluation by a sports doctor who observes the heart, hydration, the orthopedic antecedent and muscle injuries”, Guida Karina. The procedure verifies even if the woman suffers from cramps, which can indicate physical unability, the beginning of the injury, excess training or lack of calcium, potassium or magnesium.
Choose a good top: Karina Haano Guides to use a upper part closed on the back or “eight”, since this type of modeling provides greater breast support. “Another point is the choice of the fabric, which must allow sweat. Otherwise skin lesions may appear,” recommends the doctor.
Wear suitable sneakers: From preference to your shoes to run. They have an adequate structure to reduce the impact of the steps.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
