Dry goods in dry goods! Q & runningA
Q & runningA
How to lose weight faster by running? Make a sustainable aerobic training plan
Strength training three times a week.
High quality nutritional supplements
Don't eat foods with high glycemic index.
What are the manifestations of excessive running training? Physical fatigue, sub-health signal, low sports enthusiasm, negative emotions in work and study, pain in muscles, knees and feet.
Why is there toothache? Blood circulation is accelerated, dental disease or sensitive blood pressure is increased, and the compression of dental nerves causes pain, and the heart blood flow is not smooth, and the pain radiates to the teeth, suggesting that mental factors cause toothache.
To what extent is obesity not recommended for running and fitness?
Generally speaking, people weighing more than 9 kg are not recommended to run for fitness, because it will cause anterior cruciate ligament injury, meniscus tear's disease, knee bursitis, hip tendinitis, joint instability and so on. , forming bone spurs and accelerating cartilage loss.
What should patients with three highs pay attention to when running?
Running amount: Medical research has found that aerobic exercise is more suitable for "three high" runners. Therefore, it is suggested that this kind of runners choose medium speed or slow speed, and the pace is generally controlled at
8 ~ 9 minutes/km; Distance ≤ 3km/time.
Intensity: In terms of exercise intensity, it should be gradually increased from low intensity to a relatively stable intensity value. The initial intensity should be 40%~50% of the maximum heart rate. With the increase of tolerance, the strength can be gradually increased to 60% ~ 65%. Maintain systolic blood pressure
Frequency: Whether you have "three highs" or not, it is not recommended for runners to run every day. If the runner aims at improving metabolism, the running frequency should be 3~4 times/week; If the goal is to lose weight, 4~5 times/week.
Time: The average person's blood pressure is the lowest between 13: 00 and 17: 00. So if the environment is suitable, you can choose 15:00- 17:00 to run for 25-45 minutes/time.
How to effectively prevent foot friction?
Wearing socks that absorb moisture and sweat, and/or using lubricants such as talcum powder in shoes, or sticking adhesive tape can effectively prevent friction.
What is not suitable for stretching?
Not suitable for post-injury stretching, joint hyperactivity, pregnancy, etc.
Does running necessarily burn fat?
Running may not burn off body fat. Because the reducing sugar in the body will be used to power the body first during exercise, only when the excess reducing sugar in the body is completely consumed will it start to consume fat. It can be seen that running with sufficient intensity and quantity is very important for burning fat.
Why did you gain weight two weeks before running?
When you first started exercising, your muscles increased day by day, but you didn't burn fat so quickly. Your weight must go up rather than down. If you use a body fat meter, you will see that although you gain weight, your body fat decreases day by day.
Is there a difference between tights and tights?
Theoretically, the design principle of pressurized products is to increase venous blood reflux, promote blood circulation and reduce muscle oscillation during exercise. The original intention of making tights is for the beauty of form, and does not emphasize functionality.
How to prevent running blisters?
Keep the correct running posture;
Choose shoes and socks of the size, thickness and model suitable for your feet to avoid foot friction;
Apply vaseline to your feet.
How to deal with the foot blisters formed?
Puncture blisters: drain the accumulated liquid in the affected area and relieve the pressure caused by blisters;
Wait for it to get better: most blisters will be completely absorbed in a week or two, so we can wait for it to get better when we are not in a hurry.
If the blister has broken and formed an open wound, it should be disinfected, bandaged and padded with a clean soft cloth. If the situation is serious, you need to seek medical advice in time.
What should I pay attention to when running in rainy days? Choose a running route that is not muddy and non-slip; Choose waterproof and breathable running shoes; Choose clothes that absorb moisture and sweat; Take a bath after running, put on dry clothes and keep the core temperature stable.
Why do legs cramp when running? Cold stimulation; Excessive electrolyte loss; Muscle contraction continues and is too fast; Lactic acid accumulates in muscles, which is too tired.
How to prevent leg cramps when running? Make full preparations before exercise and stretch the muscles of legs, waist, back, neck and arms; It is not appropriate to increase the amount of exercise too hastily, and the principle of weekly increase 10% should be observed; Timely and fully replenish water before training or competition and during exercise; Pay attention to a balanced diet.
Why does running lead to black nails?
One reason is the squeezing of shoes: beginners often ignore the importance of shoes and think that the same size as ordinary shoes is enough, but it is common sense to wear bigger shoes when running. The other is that the running posture is incorrect and the front foot is too strong.
What should we do in the face of running black nails?
If you still have black toenails, try to run slowly and relax your forefoot. If you have black toenails, try waiting for them to fall off by themselves. Pay attention when putting on and taking off socks.
How to improve breathing when running?
Learn to breathe deeply: lie flat on the ground, inhale and exhale continuously, and gradually maximize each inhalation and exhalation. This is the first step for you to learn to breathe better.
Consciously control your breathing: Keeping pace with your exercise rhythm can reduce the number of breaths and keep you healthy.
Exercise vital capacity: first inhale slowly through the nostrils to fill the lower part of the lungs with air. In the process of inhalation, because the chest is lifted, the diaphragm is lowered, and the abdomen will slowly bulge. Then continue to inhale and fill the upper part of the lungs with air. At this time, the ribs will be raised and the chest will become bigger. This process usually takes 5 seconds, and finally hold your breath for about 5 seconds. After a period of practice, you can increase your breath holding time to 10 second, or even more.
What is the use of knee pads?
Generally speaking, the function of knee pads mainly has two functions: heat preservation and braking. According to the different protective parts, it can also be divided into ordinary knee pads, knee pads for protecting patella meniscus and knee pads for preventing bumping.
What effect does it have on sports?
A small amount of drinking (0.02-0.05g/dL) leads to slow hand movements, slow reaction time and decreased hand-eye coordination.
Moderate drinking (0.06-0. 10g/dL) leads to further slow reaction time, decreased hand-eye coordination, accuracy and balance, decreased tracking ability, and decreased visual search, recognition and reproduction ability.
Drinking alcohol will not improve the working ability of muscles, resulting in: the overall athletic ability is reduced, the running speed is reduced, and the heart contraction is weakened.
During exercise, the body temperature regulation function is affected, the grip strength and jumping height are reduced, the sprint ability of 200 and 400 meters is reduced, and fatigue is more likely during high-intensity exercise.
Clinical nursing:
Drinking alcohol is related to exercise-induced allergies and asthma. Excessive drinking may cause myocardial allergy, lead to arrhythmia and water sports after drinking, and increase the risk of injury.