Question 2: What do girls need to pay attention to when running? First, girls need a reliable sports bra.
A bad bra will scratch the skin, fail to provide effective support and stability, and cause boredom, which is enough to make running no longer enjoyable. It should be noted that you should choose a professional running bra, even in the A cup, you should also choose a professional brand. Forget the ordinary bra, the chic displayed by the light box advertising model can only be maintained in less intense sports such as yoga and cycling. The design, material and cup subdivision of professional underwear are far from ordinary brands. The common ones are shock absorber, dynamic fort and 2xu, all of which are aimed at enell with big breasts. Go to official website and choose the right style according to your cup.
How do women choose bras when running?
Girls with small cups, such as A cups or B cups, Nike or Adi sports bras are also enough, as long as you can ensure that your chest does not shake when running or jumping. Girls with C/D cups and above shake badly, so professional sports bras will be more suitable. This is not to say that girls with small breasts are discriminated against, but from the perspective of cost performance, if the function is enough for their own use, things that are not used will not cost money.
If you don't run and dance Zumba often, it's quite a lot of aerobic exercise, or insanity. It's killing people, just doing yoga and dancing Duoyan Zheng. Juno is a little too much. A medium-intensity sports bra is enough, and Nike or Adi is enough.
Sports bra is really necessary. N years ago, I bought a sports bra in Haosha or speedo, saying it was a sports bra. In fact, it is no different from ordinary bras. It's not pressure-fixed underwear, and it's exposed. It is estimated that it can only provide moderate or low-intensity support, but I wore it for running and jumping at that time, and it was all high-intensity exercise. I don't know that this is actually the most harmful to my chest, but because I think it looks good, it won't press my chest when I wear it. Viewed from the side, my chest is almost as high as my stomach. But a month later, tragedy appeared immediately. I lost two cups! ! ! However, I lost 2 kilograms. Drink water or eat more, and it will grow back. After that, I stopped exercising and began to eat pig's trotters and drink soybean milk. After a year, I finally got the cup back, but my weight soared. Now I must buy an oppressive sports bra or an oppressive tank, and I won't let myself lose my cup just to look good during sports.
1. No matter what cup size, please wear a sports bra when exercising. It is not to prevent the loss of the pectoral muscle, but the most important thing is to prevent the pectoral muscle or other tissues from pulling. After all, chest shaking is still very severe when running, regardless of the size of the cup, so it is not that small cups can be ignored.
Please choose the right sports bra according to your exercise intensity. I like Juno because I mainly do Zumba, which is obviously a high-intensity sport, as well as boxing, madness, running and so on, so mm who likes this kind of sport must choose a high-intensity one. There are also some mm who like yoga, Pilates and other moderate sports. These exercises need moderate intensity, and you don't need to buy racer back.
3. What kind of sports bra is suitable for your underwear? No matter what model or brand of sports bra, it is the most basic and necessary requirement to ensure that the chest does not shake or only slightly shakes during exercise. After that, all requirements are based on personal preferences.
Second, it is best not to run during the physiological period.
Girls will inevitably stop running during the physiological period. You need to stop running for 2 or 3 days, which will not affect the training effect. If you need to stop running for a long time due to personal physical reasons and don't want to lose your sports achievements, you can choose less intense exercise as cross training, such as back-rest fixed bicycle, yoga, strength exercises and so on.
Thirdly, increasing strength and cross-training can reduce the damage of running on female knee joint.
Because of the physiological structure, girls are more prone to knee pain than boys, such as patellar pain (PFPS) and anterior cruciate ligament injury. Because of the wide pelvis, some girls will form a larger Q angle.
When running, the muscles and ligaments related to the knee are under greater pressure, or the stress is uneven. The improvement methods include increasing strength training and strengthening quadriceps strength. If your feet are varus, choose running shoes with support inside. Increase cycling and swimming ... >>
Question 3: What should I pay attention to when running? _? What should I pay attention to when running?
Walking and running alternately for exercise is also fitness running.
Some people are fat or weak. When they are ready to start fitness running, they run for a long distance at once. They can't stand it. They can walk for a while and then run for a while, which is also fitness running.
When some people start to exercise, they walk for 10 minutes, then run for 5 minutes, and so on, and finally slowly shorten the walking time and increase the running time until they transition to running for 30 minutes. If you can run for 30 ~ 50 minutes in one breath, you are in good health!
Morning exercise red signal light
Anyone suffering from cardiovascular and cerebrovascular diseases, hypertension, hyperlipidemia, high cholesterol, blood viscosity, diabetes, bone and joint diseases must follow the doctor's advice and expert advice, and never exercise blindly; Dumbbell running seems to be a good way to integrate cardio-pulmonary function training and strength training, but it is very dangerous. When you lean forward, the pressure on your leg, ankle and tibia will inevitably increase, which is easy to cause fractures.
Expert reminder
Several problems that should be paid attention to in fitness running;
1. We should reasonably arrange the amount of exercise to suit our physical condition, and observe the principle of gradual progress when increasing the amount of exercise. If you suddenly increase a lot of exercise, it is easy to produce fatigue and knee pain.
2. Choose to run on a flat and soft road. Do the most exercise in the Woods or parks.
Yes, if you exercise on the asphalt road, you'd better wear rubber shoes with sponge pads.
3. Be prepared before running, so that all parts of the body, especially knees and ankles, can get full activities. If you find some pain in your knee joint, you should immediately reduce your exercise, especially slow down your running speed. After practicing like this for a few days, the pain will go away. If the pain gets worse after a few days, you should stop running. You can do some exercises with little burden on your knee joint and continue running after the pain in your knee joint disappears.
4. People who just started running can adopt the method of combining walking and running.
What are the benefits of running every morning?
It has become common knowledge that fitness running can improve people's cardiovascular system function and promote health and longevity, which is not only of great significance to healthy people, but also to sick people. Moreover, because the blood circulation speed during running is much faster than that in the usual quiet state, a large number of capillaries are opened, and many wastes and toxins originally stranded in body tissues can be "washed" out of the body with sweat, just like giving the body a general cleaning, so as to keep the internal environment of the body clean, clean and healthy. This is the truth that "sweat is precious"!
So, what kind of "running" can be called "fitness running"? This is to adopt different ways and means to run according to different physique, different people and different periods.
Main points of methodology
1. Running and breathing patterns
When running, the pace is light and elastic, the sole of the foot touches the ground gently, the center of gravity fluctuates slightly, the left and right shaking is small, the stride is small, the movement should be balanced, and you should run in a straight line. Pay attention to the rhythm of breathing and running, generally two steps and one breath; You can also breathe in three steps and suck in three steps When breathing, use your nose and half open your mouth (the tip of your tongue is rolled up and you lick your palate slightly).
2. The running speed of fitness running should be slow.
Different running speeds have different effects on cardiovascular and cerebrovascular diseases, while jogging has a milder effect on the heart. Everyone's basic pulse condition is different. For example, some middle-aged and elderly people have bradycardia, and the morning pulse is only fifty or sixty times per minute, while some young and middle-aged people have seventy or eighty times per minute. Therefore, it is more appropriate to control the intensity of the initial fitness run according to the pulse times per minute obtained from your own morning pulse times x 1.4 ~ 1.8.
3. The stride of fitness running should be small.
In running, the purpose of short stride is to actively reduce the muscle strength of each step and prolong the running time as much as possible. Many people rely too much on their ankles when running, and local fatigue occurs before they run far, which often makes people give up running.
4. The running distance of fitness running is longer.
The most important function of long-distance running is that the human body can actively consume all the blood sugar in the current blood, and at the same time, it is also consuming the excess heat accumulated in the human body. This kind of "active" consumption is the best way to reduce blood fat, blood sugar and blood pressure. As far as weight loss is concerned, fitness running is an ideal exercise, and more importantly, its harm to health is almost zero.
◎ Being different from person to person is an important principle of fitness running.
Generally speaking, everyone's physique and illness are different, so in the process of running, you must combine your own situation and follow the doctor's advice if necessary ... >>
Question 4: What food should runners eat to supplement their nutrition? Foods that can replenish physical strength when running are:
1, glucose
As we all know, glucose is an indispensable nutrient for human metabolism and an important source of human physical fitness. When we take part in the sports meeting at school, we usually buy some oral glucose solution, because it can quickly replenish the energy in the body.
2. Chocolate
Many girls like to eat chocolate. Chocolate contains nutrients such as sugar, fat and protein, which can not only supplement the human body's physical strength, but also be an essential nutrient for the human body every day. It can quickly replenish physical strength, but this way of replenishing physical strength is only temporary, and the effect is better in a short time. When you exercise or travel outdoors, you can eat some chocolate to replenish your strength.
3. Milk
Milk has now become an indispensable nutrient in our life. Drinking milk can not only replenish water in the body, but also supplement physical strength with nutrients such as sugar and protein. However, it is recommended that you try not to drink milk on an empty stomach. It is best to eat some staple food before drinking, which is beneficial to digestion and nutrient absorption.
4. Whole wheat bread
Whole wheat bread is rich in crude fiber, vitamins and other nutrients, which can also supplement human energy and restore your physical strength. Whole wheat bread is also one of the necessities when we travel abroad.
5. Beans
Bean food is rich in protein, and protein is the material basis of our life, so eating a certain amount of bean food such as soybean milk powder can supplement our physical strength.
6, steamed bread
As the staple food of northerners, steamed bread is basically a necessary food for us every day. Steamed bread is made of wheat flour, so it is also a good product to supplement physical strength, and it lasts for a long time to supplement physical strength.
Question 5: What should I pay attention to in nutritional supplement after exercise? Fitness and diet
Online listening
Listener friends, there is a famous saying in sports training: "Training that can't eliminate fatigue is dangerous". This sentence has a guiding role in competitive sports and national fitness. It shows that the enhancement of physique is realized in physical recovery, and physical recovery depends largely on reasonable nutritional supplement. At the beginning of today's program, let's talk about this topic: eating by sweating, hydrating and drinking sports drinks, and paying attention to balanced nutrition in three meals.
Healthy you, me and him.
Audience friends, Professor Yang Zeyi, a researcher at the Sports Nutrition Center of the Institute of Sports Medicine of the State Sports General Administration, told reporters that scientific sports include scientific nutritional supplements. However, at present, there are few sports nutritionists who provide guidance for fitness people in China, and the public generally lacks the concept and knowledge of sports nutrition.
Professor Yang has been engaged in sports nutrition research for a long time. He said: "Some people think that' eating and drinking after exercise' is to supplement nutrition; Others think that' if you want to lose weight, you have to eat and drink'. In fact, this is not correct. Eating and drinking',' not eating and drinking', and not paying attention to the balance between energy and nutrition will directly affect the training the next day. "
Professor Yang also said that sports nutrition needs professional guidance. Sports nutritionists mainly provide reasonable guidance on sports and nutrition for people of different ages, different constitutions and different fitness needs, and at the same time teach people to eat reasonably to achieve the purpose of fitness. Different fitness groups need different sports nutrition guidance, such as strengthening the body, building muscles, slimming and shaping, and recovering from diseases.
Sports nutrition guidance is a very important link in the scientific and technological content of mass fitness. In the United States, whether a health club is equipped with nutritionists is an important indicator to measure whether the club is perfect and professional. Professor Yang said, "It is very important to supplement water, sugar and salt during exercise. But many people don't know how to replenish water scientifically when exercising. "
Professor Yang reminds everyone: First of all, we should pay attention to hydration before, during and after exercise. It is not advisable to "drink without thirst". When people feel thirsty, the body is already in a state of mild dehydration. When the water loss of sweat reaches 2%-3% of body weight, the exercise ability will decrease. The decrease of blood volume caused by sweating will overload the heart. Add120-240ml of water every15-20min.
Secondly, fruit juice, tea, carbonated drinks and white water are not suitable for drinking during exercise. Sports drinks should be selected to replenish energy, electrolytes, vitamins and water lost due to sweating in time.
Professor Yang also said that exercise recipes generally have five principles. In addition to supplementing water during exercise, sugar and protein should be supplemented in time within one hour after exercise to help the muscle particle structure recover.
Fitness enthusiasts should pay attention to the following issues in exercise recipes:
First, choose the type and quantity of food for three meals reasonably, instead of just choosing food according to your own preferences.
Second, we should pay attention to the intake of staple foods, such as rice, noodles and steamed bread. The staple food is rich in carbohydrates, which can provide sufficient energy for athletes.
Third, the ratio of animal protein to plant protein should be appropriate, avoid eating too much meat and eat more milk and soy products.
Fourth, eat more fruits and vegetables, with special emphasis on increasing raw vegetables and reducing the loss of nutrients.
Fifth, eat less or not eat fried food, fat pork, roast duck, bacon, cream and so on. , may lead to obesity.
Listener friends, the weather in some places is getting hotter and hotter. In such a hot season, there are some patients with chronic diseases, and there may be some unstable conditions, such as diabetic patients. First of all, we want to talk to our audience about what we should pay attention to as diabetics in such a hot summer.
If some elderly diabetics are more cautious, they will find that their blood sugar is low in summer in their lives, so why is their blood sugar low in summer? This has a lot to do with our summer living habits and hot climate. For example, due to the hot climate in summer, people's appetite is not good, so people will choose some light and digestible foods in their diet, which are often foods with low sugar content. In addition, the summer weather is sultry, and people often sweat more, so there are more cases of blood sugar consumption, and these energy supplies are all produced by blood sugar, so diabetic patients are likely to have hypoglycemia, especially in other cold seasons.
Then, let's give everyone a push ... >>
Question 6: What nutrition should runners supplement regularly? Breakfast should be nutritious.
Generally, milk, eggs, bread and fruit are indispensable.
Question 7: What should I eat when I run regularly? Recommend B vitamins, which is beneficial to the release of running energy. It is also suggested to add some good protein, such as whey protein powder, to build muscle groups. . .
Question 8: What nutrition should I eat when running regularly? Protein powder+Bilijian
Question 9: How to supplement nutrition after long-distance running According to your situation, it is advisable to drink salt several times after long-distance running. Thin people generally have a bad stomach, so they need to supplement their nutrition with easily absorbed foods such as soup and porridge, such as ribs lotus root soup and frog porridge.
When is the best time to eat? Normal people eat three meals a day, and those with bad stomachs can eat less and eat more. Breakfast is around 7 o'clock, when the stomach is most active. If you have just finished exercising, you should rest for dozens of minutes before eating. Generally speaking, it is best to have lunch from 1 1:00 to 13:00, and dinner from 17:00 to 19:00. It also depends on your work and habits.
If you like milk and eggs, I suggest you not eat them together, because they are not good for digestion. It is recommended to drink yogurt because it is easier to absorb.
Question 10: What should I pay attention to before long-distance running? Let me give you an example. I hope it helps you.
1500m skill
Note before the first game:
1. Drink some high-concentration glucose water 30 minutes before the competition (glucose is a monosaccharide, which can be quickly digested and absorbed and directly acts on muscles). Don't drink other drinks. Drink white water when you are thirsty, and don't eat any food 30 minutes before the competition. Remember! !
Don't eat sweets like chocolate on the day of the game, it will make your throat sticky.
3. Know your opponent. Whoever has a high level and good grades should know fairly well. Second, we should be fully prepared. Prepare a comfortable sportswear, and remember that you can't wear new sports shoes, which are easy to rub your feet.
2. Preparatory activities
1. Jog first and sweat a little.
2. Do leg press, press waist, turn around, pat shoulders and other activities. And move related joints, ligaments and muscles.
3. Do two or three 30-meter acceleration runs.
The above content is completed 20 minutes before the competition.
Later time
1. After getting on the runway, do a few vertical jumps in the same place to improve your excitement.
Pay attention to keep your body temperature during this time and don't let your body cool down.
3. Competition time
1. Breathe through your mouth and nose at the same time, and let the air pass through both sides of your tongue, which can moisten the air and prevent the cool wind from blowing straight into your throat.
2. The average speed of the whole journey. Breathe evenly. If possible, stay in the second or third position. Be careful sitting in the box. If you are not strong enough, don't follow. After the race started, some people ran very fast at the start. Such people can't get good grades in the exam. Don't follow If the speed is enough, don't touch the ground with your heel, just touch the ground with your forefoot and pedal. Make efforts in the last 400 meters, but make sure that the last 100 meters is not unsustainable, and speed up the swing arm frequency when sprinting.
any other business
1. Upper body posture and swing arm movements
Keep your upper body slightly forward or upright. The head is naturally in a straight line with the body, and the muscles of the abdomen, buttocks, face and neck are slightly relaxed. The swing of the two arms also plays a role in adjusting the step size and step frequency. If you want to switch legs quickly, you have to swing your arms quickly. When swinging, swing back and forth naturally with elbow force with the shoulder joint as the axis. The swing arm must be relaxed.
2. foot movement,
Before the foot touches the ground, the thigh actively presses down with the swinging leg, and the calf naturally swings forward and swings back to touch the ground. Use your heel when landing, and then turn over your whole foot. After your feet touch the ground, you should bend your ankles, knees and hips quickly to complete the cushioning action. After that, straighten completely.
breathe
Ensure the breathing rhythm, inhale in three steps and breathe in three steps, inhale through nostrils, exhale through mouth, exchange gas mainly by inhaling, and exhale fully in each breathing cycle to ensure the required inspiratory volume.
You can listen to music to relax before running, and shout when you are nervous when standing on the runway. When you run, you must relax. When running, you should put your hands in the air. Don't clench your fist or bite your teeth to tighten your neck, which will only distract your strength.
Break one's limits
In middle and long-distance running, because the supply of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, weakness of limbs and no longer running. This phenomenon is called pole. "This is a normal phenomenon of middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state.
Practice several times according to the above method before the game and master it slowly.