Fun run's taboo and common sense, the benefits of sports are not enjoyed for a lifetime. People who often don't exercise should pay attention to these points. We should arrange the exercise time reasonably. If you want to exercise yourself, you can consider this exercise. Let's share fun run's taboos and common sense.
Fun run's taboos and common sense 1 1, you can't run immediately after a meal.
Many people begin to prepare for running after supper. Although there is plenty of time in the evening, some people eat dinner late. In order not to affect going to bed early, they start running after dinner.
Although dinner is less than lunch, just after dinner, the stomach is busy digesting food. Immediately strenuous exercise will not only affect digestion, but also lead to gastroptosis. Originally, I went out to exercise, but my body was damaged, which was not worth the loss.
2. You can't eat after running.
Some people may think that since they can't run immediately after eating, they should choose to eat after running. In fact, this can really prevent gastroptosis, but there may also be some other problems.
People's blood sugar is often low on an empty stomach, which consumes a lot of energy in the body and easily leads to physical exhaustion and fainting; In addition, after eating on an empty stomach, you will be hungrier than before, eat more unconsciously, and even gorge yourself. It is not good for digestion or slimming.
The appropriate exercise time is one hour after dinner. Food is almost digested, and a certain amount of energy is added, so running is more powerful.
Don't run in the traffic jam.
Now there are more and more vehicles, even at night, there are still cars coming and going on the road. If you run along a road with heavy traffic, the road may be spacious, you can run in a straight line and feel smooth, but so many automobile exhaust gases pollute not only the air, but also people's lungs.
Running itself is an aerobic exercise, which delivers more oxygen to the body and can also exercise the heart and lung function of the human body. However, automobile exhaust contains carbon monoxide and leaded gasoline, which will do great harm to people.
One more thing, running in a place with a large flow of people has potential safety hazards, not only because of vehicles, but also because the road surface pressed by vehicles is uneven, which is prone to potholes and sprained ankles.
Therefore, it is very important to choose a suitable running place. Even if the park or gym is a little far from home, it's better to go by bike first, and then start running, so you can get double exercise.
4. Don't wear headphones when running.
Many people wear headphones when they run, because running is a monotonous sport, especially when they are alone. Wearing headphones immediately makes you feel interesting, and it can also relieve the fatigue caused by running and make the sport stick to it for a long time.
But the noise outside is often quite loud. Even in the park, the volume is louder than indoors. This will obviously damage hearing; In addition, when running, there will be friction between headphones and ears, which will damage the skin of the external ear. If the quality of headphones is not good, the damage will be even greater.
Also, the whole body blood circulation is very beneficial to health when running, but wearing headphones will hinder the blood circulation near the ears, and sweating easily during exercise will breed bacteria and cause inflammation.
If you have to listen to music while running, you can bring a portable player and play it in external mode. Kill two birds with one stone by killing boring time while running and protecting your ears.
Preparation before running
Jogging before running 10 minutes to warm up. Warm-up is to prepare the body. It takes about 10 minutes to make your body sweat slightly.
Do some stretching preparation after warming up. Stretching can enlarge the angle of joint movement, increase the elasticity and flexibility of muscles and tendons, and avoid running injuries. You can do leg press, turn around, clap your shoulders and other activities.
Prepare suitable shoes, choose different shoes according to different running methods, choose ordinary casual shoes for ordinary running, and choose spikes for running 100 meters. Shoes should fit, not too big or too small, so as not to be sprained or squeezed.
Tie your shoelaces before running. Be sure to tie your shoelaces so as not to come loose during running. Stop and tie them again. Besides, loose shoelaces may trip us.
Leave the extra things at home. When you go running in the playground, you'd better not bring your wallet, watch, mobile phone and other items. They will keep in touch with your body in your pocket, which will make people very upset and easily fall out when running.
Skills of running at night
1, run against the traffic.
It is difficult to find an open place to run in a big city, so interesting runners like to run along the expressway. However, vehicles are shuttling on the road, which is somewhat unsafe. 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 bright clothes
There are many people running for fun, and there are cars on the expressway. Wearing bright clothes at night can improve your discrimination, let others see you clearly, avoid running into each other, and let people in the car see you clearly.
3. Run along the familiar route
Night is not a good time to explore remote paths or develop new running routes. Stick to your usual route until the finish line. You can remember the location of every tree, corner and building along the way.
However, don't run the same route every day, you may be followed by unexpected guests. Choose some routes that you feel comfortable running, and change them regularly.
4. Slow down your running speed
Excessive exercise intensity at night will excite nerves and affect sleep. And the surrounding environment is dark at night, running too fast is too dangerous. Furthermore, jogging belongs to aerobic exercise, which consumes fat, and the effect of reducing fat is more effective than running fast. Therefore, running at night to lose weight should slow down.
Taboos and Common Sense in fun run 2 Morning Run: (06:00~ 1 1:00)
If the body temperature is low and the outside temperature is low shortly after getting up in the morning, it is necessary to extend the warm-up time, so that the body can warm up slowly, and Kaka will not feel uncomfortable during exercise, especially in winter, when the temperature is low and the warm-up time is longer than that in spring and summer.
After a morning run, the fat burning process will last for several hours.
Morning running can not only burn fat, but also accelerate the process of burning fat after training. The reason is that your metabolism stays high for a few hours after aerobic training.
Morning running brings you a sense of strength and accomplishment that is full of energy all day.
Doing exercise in the morning will be a pleasant experience and bring you many challenges. When you overcome the challenge, training will become very interesting.
Getting up early can make you full of fighting spirit all day. Its advantages include: prolonging the high metabolic rate throughout the day, especially benefiting after burning after exercise, which is very helpful for burning fat. Improve your concentration and make your body and mind feel happy! Getting up early to exercise can make the day more energetic and increase concentration and willpower. But it should be noted that:
1, extend the warm-up time, and don't start the exercise with too high intensity immediately, so as to avoid sports injury and make the exercise more efficient.
2, to ensure that there is food, most of the energy of exercise comes from sugar, and fat catabolism also needs the assistance of sugar. Simply put, a car without oil can't run far.
3. Sleep problems. If you don't get enough sleep the night before, it will affect your training in the morning more or less.
Running in the afternoon: (14: 00 ~ 18: 00)
At this time, the blood supply to the muscles of the body is sufficient, and your body temperature will be higher at this time. When you train at a higher temperature, you can release more energy. At this time, your reaction and strength performance will be better, and the risk of sports injury will be reduced. Matters needing attention in afternoon training time:
1, do a good job of sun protection, outdoor exercise ultraviolet rays are likely to make you sunburn.
2, add more water, no matter what time you choose to train, water supplement is essential. Outside, due to sunlight and ultraviolet radiation, the body will lose more water; Indoor gyms have fewer opportunities to bask in the sun, but an air-conditioned environment is also important for replenishing water.
Fun run: (19:00~23:00)
Exercise at night helps to relieve stress, and muscles and joints are more elastic and less prone to injury. In adolescence, evening exercise is of great help to growth; Adults can also improve immunity.
Studies have shown that evening training can also promote growth and secretion of melatonin, among which growth hormone is secreted most at night 1 1 to about 2 am, which can improve the growth and development of teenagers or the immunity of adults and prevent aging. Matters needing attention in night training time:
1, it is best to do it one hour after meals, and it is best to put it before 22 o'clock.
2. Drink some alkaline drinks to neutralize lactic acid after fun running, and remember not to overeat.
3, fun to run before eating, but can only eat half full. If you exercise on an empty stomach as soon as you get off work, you may have no strength to run or even faint because of hypoglycemia. Eating too much will increase the burden on the body and cause discomfort.
Before the fun run, you should choose to eat fish and other high-protein and digestible foods. You also need carbohydrates such as staple food, which can provide you with the energy you need when you exercise. You will sweat during exercise, so you should also pay attention to the supplement of liquids before exercise, such as boiled water, soup, juice and so on.
The best time for exercise is 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.
5. Pay attention to the temperature change. In fun run, the temperature is often low and the wind is cool. For people who are weak, it is easy to bury health risks by blowing cool wind after sweating. Therefore, it is best to bring a sweat towel when exercising and dry the sweat on the body surface in time.
Morning running and fun running have their own advantages and disadvantages, so please choose running according to your age, physical condition and schedule. How to make the advantages outweigh the disadvantages is what people who love running and life should really do.