Running tips
You can't take a shower immediately after running.
It takes at least 20 minutes to take a bath after running. Especially people with weak constitution should pay more attention to the water temperature, with 36℃~39℃ as the best. Taking a bath just after running is easy to catch a cold, taking a bath just after running, and some people may also have dizziness and other symptoms because of lack of oxygen in the brain. Therefore, it should be noted that the bathing time should not be too close to the running time.
The temperature is high in summer, and the body generates more heat during exercise. Evaporation of sweat and vasodilation of skin are important ways to dissipate heat.
At the end of running, the human body is still in a state of vigorous metabolism, increased heat production and vasodilation of the skin. If you take a cold bath immediately after running in summer, your skin will be stimulated by cold water, which will make your blood vessels contract through nerve reflex. In this way, sweating and heat dissipation will be blocked, but it will make heat dissipation difficult and body temperature rise. At the same time, the decrease of skin blood flow suddenly increases the blood flow back to the heart, which will increase the burden on the heart.
Why can't I take a shower immediately after running?
Taking a bath immediately after running is easy to induce heart disease.
Research by medical experts shows that when people run, the blood flowing to muscles increases and the heart rate accelerates. When running stops, although the blood flow and heart rate are relieved, it will last for a long time. If you take a bath immediately after running, it will increase the blood flow to your skin and muscles. In this way, the remaining blood is not enough to supply other important organs, such as the heart and brain, which leads to heart disease.
Taking a bath immediately after running is prone to hypoxia and dizziness.
Just after running, our breathing was not stable, and then we went into the bathroom. When the air is not circulating, the brain is prone to lack of oxygen, and symptoms such as dizziness and general weakness appear. Some people take a hot bath after running, and then often feel dizzy and weak, which is the reason mentioned above.
Taking a bath immediately after running is easy to cause muscle spasm.
After running, the body will sweat (slightly in autumn and winter) and the pores will be completely open. If you open your pores and take a bath at once, the cold will easily enter your body. Even if you take a bath with hot water, you can't avoid catching cold. Cold air affects bones and joints, and muscles will spasm when it gets cold.
The correct way to run in the morning
It is necessary to warm up before running.
Warm-up is a very important way to lose weight by running. Its main purpose is to prepare the body, so that the body temperature rises slightly, the muscle temperature also rises, the heartbeat is accelerated, the blood circulation is accelerated, and the nerve function is awakened. The way to warm up can be to run easily, and there is no warm-up time. Generally 8- 10 minutes is the basic time. If the temperature is low, the warm-up time will be prolonged until the body sweats slightly.
Running shoes are very important.
It is no exaggeration to say that running is the most economical way to lose weight in all sports, because you don't have to buy a racket or a venue, you just have to run anytime and anywhere. However, buying a pair of shoes is the most important. Don't just put on your skateboard shoes or basketball shoes and go out for a run. You should choose a pair of running shoes or multifunctional training shoes. The special design can not only reduce the knee injury during running, but also reduce the fatigue and discomfort during long-term running.
Avoid running on an empty stomach.
Because there is no food in the stomach when running on an empty stomach, the energy supply is insufficient, and the gastric juice is secreted vigorously, which is easy to cause stomach pain and duodenal ulcer. If you have a long fitness run in the morning, you can drink a small glass of sugar water or eat less snacks first. In addition, it is not advisable to run before and after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to run after meals 1 hour.
Drink enough water before running.
Besides not being able to eat on an empty stomach, it is also necessary to drink enough water before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to remember to drink water, because your body is already in a state of water shortage. And if your body is short of water, you will probably stop running early, because your body won't allow you to overdraw.
Running needs to be gradual.
Running needs to be done step by step Many people like to run 5 kilometers or 10 kilometers from the beginning, and even refuse to stop when they are unwell. If you are a running white and want to finish the 5km race, you can try to start with a brisk walk, then alternate the 2km walk with the 3km run, and finally jog for 5km. This can make your body adapt to the intensity of exercise slowly and will not cause you sports injuries.
Running time is very important.
Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts. However, if you are a busy office worker, I strongly recommend that you also use assisted slimming, which can get twice the result with half the effort.
Exercise in moderation.
The body needs to keep exercising for more than 30 minutes to really burn excess fat in the body. At the same time, the exercise should not be too intense, because strenuous exercise is easy to enter anaerobic exercise, basically can not eliminate fat, and may become fatter and fatter. So if you want to lose weight by running, the time should not be too short or too intense. Generally 30 minutes to 1 hour, moderate exercise is enough, and it is best to do it 2~3 hours after meals.
Don't take a cold shower immediately after running.
Every time after running, many people like to wash their faces, wash their hair and take a bath with cold water, which is very harmful to the body's function of regulating body temperature. After long-distance running, in order to help the body dissipate heat, the skin capillaries expand a lot. If sudden cold stimulation is given at this time, the open pores on the body surface will suddenly close, which will easily cause problems such as dysfunction of internal organs and abnormal temperature regulation of the brain.