The benefits of fun running
1, don't be tortured by ultraviolet rays.
2, cool and comfortable at night.
3, not limited by time.
4. The sweaty mess will not be seen.
5. Exercise can improve sleep quality and relieve stress.
6. The next day, my mental state improved and my work efficiency improved.
7. Use running time to empty your head and release bad emotions.
What should I pay attention to in fun running?
1, avoid the traffic peak
It is difficult to find an open place to run in a big city, so interesting runners like to run along the expressway. For safety, it is recommended to avoid rush hour when running. In addition, the running direction is opposite to the direction of traffic flow, so that people in the car can see the runners clearly.
Step 2 wear brightly colored clothes
There are many people in fun run, but there are cars on the expressway and brightly colored clothes at night, which can improve their discrimination, let others see themselves clearly, avoid fun run colliding with each other, and let people in the vehicles see themselves clearly.
3. Choose a familiar route to run.
Stick to your usual route until the finish line. You can remember the location of every tree, corner and building along the way. Choose some routes that you feel comfortable running, and change them regularly.
4. Slow down running speed and exercise moderately.
Excessive exercise intensity at night will excite nerves and affect sleep. At the same time, jogging belongs to aerobic exercise, which consumes fat, and the effect of reducing fat is more effective than running fast.
Step 5 choose the best time
It is best to start the fun run one hour after dinner, usually around 9 o'clock. The best time for exercise is 30 minutes to 60 minutes. Too short to burn fat. If the time is too long, it will be too tired and affect sleep.
6, fun running pay attention to hydration.
The temperature at night is not as high as during the day. Running will make you feel much cooler, but exercise will still make you sweat. Fun run should pay attention to hydrating, and be more cautious in hydrating. Drink water after exercise, don't drink too much, so it is easy to edema the next day. When drinking water, drink slowly, which is beneficial to water absorption.
7. Control your diet after running
Exercise consumes calories and makes people feel hungry. After the fun run, you should strictly control your diet. If you are really hungry, drink some milk or yogurt, or eat a fruit. Don't eat too much, or fun run's efforts will be in vain.
Expansion: Fun Running Fitness for Office Workers
Fun run, pay attention to five points.
One is to carry a flashlight with you, such as wearing a hat with a ceiling light and a vest with a lighting lamp. If you don't have such professional equipment, you can hold a flashlight in your hand.
Second, pay attention to traffic safety on the road. It is best to wear colorful clothes or sports coats with reflective stripes similar to traffic police. You can also wear a small mirror on your body to ensure that others can see you. Pay attention to vehicles when running on the road, and pay attention to cyclists who may suddenly appear when running on the mountain road.
Third, it is best to choose a familiar road for exercise, such as choosing a road when running during the day. If you run in a strange environment, remember the main signs along the way.
Fourth, try to raise your feet when running. Sometimes the lighting at night will make people have a certain illusion about height and depth, thus increasing the chance of runners falling. When you start running, you can raise your feet appropriately, and gradually you can get familiar with this running posture.
Fifth, it is best not to run with a walkman on. After all, running at night is more dangerous than during the day, and the eyesight of runners has been affected at night, so it is best to keep the other senses completely sensitive, especially the hearing.
Extended reading: four simple fitness methods for office workers
1. The average office worker works eight hours, so we divide the working hours into four equal parts. Take a proper rest every hour 10- 15 minutes, and use this time to stand up and walk, shrug your shoulders, or close your eyes to relax yourself.
2. White-collar workers can gently press their temples with their hands and slowly rub their eyes; Or go to the window and look out to relax some nervous nerves. Or talk about some interesting things with colleagues, and everyone will laugh it off and relax their nervous work psychology. It can also enhance the feelings with colleagues and help both physically and mentally. Shrugging is the fastest way to relieve.
3. Shrugging can not only make the shoulders move, but also massage the cervical vertebrae locally, so that the blood flow in the neck and shoulders is smooth, which can relax muscles and promote blood circulation. The method is simple: first, stand upright, hold your chest out and pull out your neck, with your arms perpendicular to your side, and then raise your shoulders as high as possible. Makes your neck and shoulders ache. After the shoulder is raised, stop 1 sec, and then sink the shoulder hard. A shrug is 1 time, and 8 times is 1 group. Do 3-5 groups every day. If there is enough time, we can increase the number of times.
4. Another little gesture similar to shrug is shaking your head gently, which can also relax your body. As the saying goes, "shake your head, strengthen your neck and strengthen your brain." However, it should be noted that you should also follow the correct method of shaking your head. Shake your head slowly counterclockwise or clockwise. Generally, you can do 2-3 groups in 5 laps. You can't rush it, and you can't faint yourself.
It is best to finish running within one hour after supper.
Song Kang believes that, on the whole, it is best to exercise before 22 o'clock in the evening.
The "fun run" should start one hour after dinner, usually around 9 o'clock. Avoid strenuous exercise. It takes a long time for the body to recover after overwork, which is likely to affect the sleep that night and the state of the next day. It is best to choose aerobic exercise, that is, jogging and brisk walking, with slight sweating as the standard.
In addition, the exercise time is preferably 30 minutes to 60 minutes. Too short to burn fat. If the time is too long, it will lead to excessive fatigue, affect sleep and even work the next day. How long the specific time is appropriate can be said to vary from person to person. It is best to step by step, starting from 30 minutes and gradually increasing the time until the most suitable exercise intensity and exercise time are found.
At the same time, in fun run, the temperature is often low and the air is cool, so it is easy for the weak to bury health risks by blowing cool air after sweating. Chinese medicine believes that the human body's resistance to foreign evils depends entirely on the texture of skin and muscles. However, when people are running, blood will flow to the limbs one after another to raise their temperature, and the acupoints will open after being heated. At this time, blowing easily leads to external wind and cold evil, laying down hidden dangers of diseases. If the infirm must go to fun run, try to avoid windy places when choosing outdoor sports venues. Moreover, it is best to bring a sweat towel when exercising and dry the sweat on the body surface in time.