Slight fatigue is just rest.
Jiao Wei said that sports medicine has proved that when you get up in the morning, the operation of various organs of the human body is still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. The activity ability of human body is fully developed at night. Running at this time makes it easier for the body to adapt to the rhythm of exercise.
From the external environment, the latest research shows that the carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. At this time, exercise is far less good than the environment at night.
In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry that exercise will affect sleep.
Exercise in the evening begins with a walk.
According to the recommendation of American Sports Medicine Association, it is best to run at night for 30-60 minutes at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable.
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly.
All sports need warm-up activities, and fun run is no exception. Jiao Wei said that leg press and squats before running can make the heart and muscles move faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively.
When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly.
When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass.
Running shoes need to be changed frequently.
Jiao Wei said that she often saw people wearing little clothes when they started running. Although it may not be cold, it is easy to catch cold when you relax after running, so pay attention to keep warm.
Although the strength of fun run is not great, sports shoes should fit well and the soles should be soft. It is best to wear special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes can't be worn for a year or two, and changing them often is beneficial to correct running posture.
Jiao Wei told reporters that he can run for half an hour after dinner because the running intensity is not very strong. Because this exercise will not affect sleep, it doesn't matter if you don't eat too much at dinner.
If you wash your feet with warm water after running 15-20 minutes, you can dilate the blood vessels in your feet, promote blood circulation and make people fall asleep easily.
According to the recommendation of American Sports Medicine Association, it is best to run at night for 30-60 minutes at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable.
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly.
All sports need warm-up activities, and fun run is no exception. Jiao Wei said that leg press and squats before running can make the heart and muscles move faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively.
When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly.
When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass.
Running shoes need to be changed frequently.
Jiao Wei said that she often saw people wearing little clothes when they started running. Although it may not be cold, it is easy to catch cold when you relax after running, so pay attention to keep warm.
Although the strength of fun run is not great, sports shoes should fit well and have soft soles. It is best to wear special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes can't be worn for a year or two, and changing them often is beneficial to correct running posture.
Jiao Wei told reporters that he can run for half an hour after dinner because the running intensity is not very strong. Because this exercise will not affect sleep, it doesn't matter if you don't eat too much at dinner.
It is good to run in the morning, but you should run before meals. You can't do strenuous exercise just after eating. Specific precautions are as follows:
One: Pay attention to clothes to prevent colds.
Autumn is different from summer, and the temperature in the morning has started to be a little low. You usually sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, don't wear light clothes to go outdoors as soon as you get up, but give your body a time to adapt.
When going out for exercise, you should wear a loose and comfortable coat, and then take off your coat after warming up or exercising for a period of time, so as to avoid excessive temperature difference between indoor and outdoor and catch a cold. If you sweat a lot after exercise, you should put on your coat first on the way back, then take off your sweaty clothes when you get back indoors, dry your body and put on dry clothes.
■ Exercise Rule 2: Replenish water in time to prevent autumn dryness.
From hot and humid summer to autumn, the climate suddenly dries up and the temperature drops a lot. It is easy to accumulate some heat in the human body, and the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and dry stool. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.
If you exercise a lot and sweat too much, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body. If possible, you can drink some sports drinks containing electrolytes to prevent muscle spasms.
If you are doing long-distance running, you should also drink a proper amount of sugar boiled water to prevent adverse physiological reactions such as hypoglycemia, dizziness, sweating and limb fatigue.
During exercise, you should not drink a lot of water before and after exercise. Drinking too much before exercise is easy to increase the burden on the stomach, and it also affects exercise during exercise. Drinking a lot after exercise will take away a lot of electrolytes, and some of them will flow out of the body, which is not good for the body. It is best to drink a small amount of water several times during exercise, for example, exercise for 20 minutes and drink 150 to 200 ml.
■ Exercise Rule 3: Be prepared to prevent strain.
Any kind of exercise, warm-up activities are necessary, and activities that do not relax joints and ligaments are more dangerous.
Because people's muscles and ligaments will reflexively cause vasoconstriction, increased viscosity, reduced range of motion of joints and reduced extensibility of ligaments when the temperature is low in autumn. Without warm-up activities, the nervous system's ability to command muscles will also decline. If you don't make adequate preparations for activities before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect your daily life. Exercise has become a kind of injury. Therefore, no matter how old you are, you should be prepared for activities before exercise. The length and content of time can vary from person to person, but it is generally better to be slightly hot. After warm-up activities, the body can adapt to slow or fast and intense activities, so as to achieve the purpose of exercise.
■ Exercise Rule 4: Step by step, don't overdo it.
Some people think that physical exercise is the only way to practice well, and they have strong resistance. Actually, it is not. Exercise is as moderate as eating and sleeping. Too much or too little exercise has no good effect on health. Only proper exercise can play a role in fitness and disease prevention. It is easy to get fat without exercise, and the functions of various organs in the body will decline, which directly leads to the decline of physical resistance and stress ability, leading to various diseases; Excessive exercise consumes a lot of physical strength and can't be recovered, but it will break down over time.
Autumn exercise is the same as other seasonal exercises, and the amount of exercise should be gradual from small to large. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time.
According to the theory of traditional Chinese medicine, autumn is also the stage of convergence and internal nourishment of human essence, so exercise should also conform to this principle, that is, the amount of exercise should not be too large, so as to avoid sweating too much and prevent the loss of yang. Exercise should be timely and moderate, step by step, choose relaxed and gentle projects, and the amount of exercise is small. You can stop sweating when the whole body is slightly hot, which can ensure that the yin essence is restrained and the yang is not consumed.
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