When is the best time to run in autumn morning?
It is best to exercise in autumn after nine or ten in the morning. If the weather is fine, the morning exercise time can be relatively extended. In addition, drinking a glass of water before morning exercise can reduce blood viscosity and prevent thrombosis.
Matters needing attention in autumn morning running
1. Stretch your muscles before and after running, stretch your arms and neck, shake your shoulders, keep your arms and fingers relaxed, and shake your arms to make your jaw move slightly. It seems unnecessary, but it will help you excrete lactic acid that hurts your muscles. And doing so will make you stronger and faster. You don't have to worry about muscle strain, because most of them happen after not warming up.
2. Don't have a sense of urgency to let your speed exceed your current ability. When you persist for a few weeks and feel ready, then start to accelerate.
Don't skip the warm-up, walk slowly for a while after running, and let your body gradually return to normal.
4. Drink plenty of water or drinks before or after running. If you want to run continuously for more than 45 minutes, you should also drink water halfway, especially in hot weather. If you feel very thirsty, you are dehydrated.
5. The louder the sound of feet landing, the worse the running efficiency. Try to run quietly. Your footsteps will become shorter unconsciously, and your feet will land faster and lighter.
6. Your breathing should be deep and rhythmic. You should feel your diaphragm breathing, not your chest. You should try to control its rhythm. Don't let the breath fade when the rhythm is good.
7. Landing on your toes first means slowing down, which means that your legs are too far away from your body's center of gravity, so you will consume more energy and make you stumble. Your muscles are not moving forward, but at rest. Shorten your steps, take smaller steps and land your feet on the ground, so that you will find a force pushing you behind you.
8. On the treadmill or on the floor, check your movements in front of the mirror. If one arm swings more than the other, then your muscles and bones are somewhat unbalanced, which will become a resistance to your running. Lock the arm with a small swing, balance the left and right swing arms, and then strengthen its flexibility.
Take a walk in autumn and talk less.
When autumn comes and the weather is cool, many people like to get in touch with nature through exercise. In particular, the elderly like to take a walk in autumn, make friends with three or five neighbors, or invite their wives to talk while walking, which makes them feel comfortable. But from the health point of view, walking is a little particular, that is, it is best not to talk when walking, otherwise it will be bad for the elderly.
The ancients said: "When you walk, you must not talk to people. If you want to talk, you must stop talking, or you will be out of breath. It is said that when you walk, you will get angry, and when you open your mouth again, your breathing will be intermittent and out of balance. " In other words, it is best not to talk to people when walking, and stop when talking to avoid getting angry.
In addition, in recent years, the air quality in various places has dropped significantly, and foggy days are increasing. In a polluted environment, the more you talk, the more harmful substances you inhale. Therefore, it is recommended that the elderly walk and talk as little as possible.