B warm-up activities should make the heart rate reach 45% ~ 50% of the maximum heart rate (maximum heart rate = 220- age). Insufficient activity will not fully stimulate your cardiovascular system, while excessive intensity will increase your fatigue.
C. For a competition lasting more than 60 minutes, you need to warm up briefly 10 ~ 15 minutes before the start. At this time, you should drink about 300 ml of sports drinks, which can not only supplement sugar to maintain blood sugar during exercise, but also replenish body fluids to delay the loss of body fluids during exercise.
D. If you feel nervous in some parts of your muscles during jogging, you can stop jogging and stretch the tense parts (but don't count the stretching time into your warm-up time). Studies have confirmed that the warm-up combination of jogging-stretching-jogging can greatly improve the flexibility of the body.
E. In the final stage of warm-up, you can also do some 50 ~ 100 meters high-speed sprint exercises, which can stimulate the nervous system, activate coordination and efficiency, and make full preparations for practice or competition.
F. If running practice or competition is conducted in a high temperature and high humidity climate, it is even more necessary to prepare for activities to adapt the body to the hot climate. However, direct sunlight should be avoided as much as possible during warm-up, practice or competition, so as to avoid the risk of sports accidents caused by excessive body temperature to some extent.