Because people are warm-blooded animals, the body will cool down through perspiration and other channels to keep the body at a constant temperature. However, when your heat removal circulation system can't remove heat in time, you will feel hot and feel better after a rest.
Running is a convenient way of daily physical exercise and an effective way of aerobic breathing.
You will be very tired after running. Remember never to drink water immediately, and don't squat or lie down. You should do relaxation exercises to reduce fatigue.
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Running skills:
Look forward, relax your shoulders, keep your torso straight, keep your body axis stable, and avoid shaking from side to side or ups and downs. At the same time, make a fist with both hands, bend the elbow about 90 degrees, and naturally swing back and forth when running. The pace should be brisk, the stride should be small but not big, and the knee joint should be slightly bent when the foot falls to the ground to cushion the impact when landing.
It is wise to run at a constant speed. For people with a sports foundation, it is suggested that men run 8~ 10 km/h and women run 6.5 ~ 8.5 km/h. Beginners without a sports foundation can alternately run for 65,438+0 minutes and 65,438+0 minutes, and gradually extend the running time with the improvement of their ability. ?
In order to overcome running out of breath, we should pay attention to breathing: abdominal breathing, deep, long, thin and slow, two-step breathing, two-step inhalation, bulging when inhaling, and vomiting when exhaling. ?
Running seems simple, but it should be arranged reasonably according to your own physique. Compared with the ankle, the knee joint bears more pressure when running, and it is more vulnerable to injury. Experts suggest that if you are overweight, it is best to use brisk walking instead of running to minimize the damage to the knee joint caused by exercise. Even if you walk at a normal speed, you can exercise and burn fat as long as it lasts for more than 45 minutes.
Adjustment before and after running is equally important. Do some squats and stretches before running, relax tense muscles and bones, and relax muscles and bones for the next run.
During running, it is necessary to master the rhythm of breathing and keep breathing evenly and comfortably, which can effectively reduce the fatigue of the heart and lungs and maintain abundant physical strength. Don't stop immediately after running. It's best to walk slowly for a while and adjust your heart rate and breathing.
In addition, don't be dazzled by dazzling advertisements and blindly choose some sports drinks. Even if amateur runners run every day, there is still a gap between the amount of exercise they consume and that of professional athletes, so pure water is the best choice to supplement their physical functions with running.
People's Network-Seven Problems Related to Running
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