What are the benefits of running in summer?
1, running in the sun, skin exposure in the sun can help the body to produce vitamin D, which can not only help the absorption of calcium, but also prevent osteoporosis. In addition, according to research, vitamin D produced by the liver can reduce the risk of breast cancer, colorectal cancer and prostate cancer.
2, a lot of sweating can improve basal metabolism and strengthen the discharge of body waste.
According to the research, after sweating, if there is a wind of more than 3 meters per second around, the body will feel cool. The conversion speed of 3m per second is 10.8km, which means the pace of 5 minutes and 30 seconds per kilometer. So as long as you run faster than this, you can feel the coolness of nature.
4, the temperature rises, many people will find it so difficult to breathe, especially some obese people, but also feel that staying in an air-conditioned room is an excellent thing. In fact, poor breathing and dyspnea are often caused by low vital capacity. Running at this time can enhance lung capacity. Running belongs to aerobic exercise, which can increase people's vital capacity. In this process, it can also increase the oxygen content in the blood and make breathing smoother.
If the heartbeat is slow, it will often hurt your health. Of course, the rapid heartbeat will also have a great impact on the body. Generally speaking, a heart rate of 70 beats per minute is healthy. Running can exercise the heart rate well, protect the elasticity of the blood vessel wall, and thus exercise the myocardium.
6, running in summer, the most pleasant thing is undoubtedly to help the body lose weight, obesity is a very painful thing, and it will lead to many other diseases. Running can just regulate the body, help the body to remove excess fat, and the metabolism is fast in summer. Running at this time is most beneficial to lose weight.
7. You can continuously secrete more growth hormone during running, which can delay aging.
Precautions for running in summer
1, you should pay attention to the risk of skin cancer if you get too much sun. The hottest time of the day is between 10: 00 and 14: 00. Please try to avoid going out for exercise at this time.
2. After running, please put away your wet clothes and dry your sweat early, which can not only reduce the odor problem, but also avoid catching a cold.
3. If you take part in all-horse or long-distance running in summer, you usually run to the second half, that is, after 09:00, the temperature will rise rapidly, so you must always pay attention to cooling your body.
Generally speaking, when running in summer, boys will lose 1.0- 1.5 liters of water per hour, while girls will lose 0.5-0.6 liters. Therefore, it is recommended to replenish at least 150 ml of water every15min, which is about 1-2 small glasses of water in the supply station. If you want to test whether you are dehydrated, you can measure your weight before and after running. Generally speaking, if you lose more than 2% weight, you are dehydrated. For example, the weight is 60kg, and the weight after running cannot be lower than 58.8kg.
5. During exercise, skin-to-skin friction and skin-to-clothes friction will lead to skin redness, leading to bleeding and tingling. After these parts are soaked in sweat, they feel even worse. Underarms, inner thighs, parts along the bra line (women) and nipples (men) are all very fragile places. Choosing seamless and unlabeled running clothes that absorb moisture and sweat can improve these.
6. Use SPF30 or above sunscreen, which will protect you under UVA and UVB rays. Use it 20 minutes before going out to give the skin enough absorption time. If you go out for a long run, reapply it every hour.
7. At first, press each toe on one foot, and then press your achilles tendon several times. Leg press, increase the pressure of calf and quadriceps femoris. Press muscles with one or both hands, or press with fists and elbows. Repeat this action with the other leg.
8. Soaking your feet with hot water can help you relax and recover as soon as possible. Soaking feet is one of the contents of pedicure in traditional Chinese medicine, and it is also a commonly used external treatment.
9. Running shoes also need a rest. They'd better rest for 24 hours between runs. The cushion of running shoes and the shoes themselves are very light and thin. If you run the night before and continue to wear them the next afternoon, they won't give you enough protection without a whole day's rest.
In fact, in most areas, it is always extremely hot for several months, so it is inevitable to feel uncomfortable to exercise or receive training in this weather. How should I arrange it properly? Heatstroke prevention, sun protection and hydration are the most important, which is based on scientific methods and for safety reasons.
We should know ourselves. If we don't feel well and are not suitable for running in summer, don't try to be brave, because some people are really not heat-resistant, even in summer, they seldom sweat and often get red. This is not to say that you can't train in summer, but that you must be smart. Exercise in high temperature environment, take the initiative to cool yourself down, find a cool place and drink plenty of water.