Although running is a common sport in our life and is not controlled by any time and place, running has a lot of knowledge. We should not only pay attention to the quality and quantity of running, but also understand its fitness effect. How to run correctly.
How to run correctly?
1. Slow down when running
When running, different speeds bring different stimulation to the cardiovascular system. Jogging can bring mild stimulation to the heart. We should choose different running speeds according to our physical tolerance and age. We must not pursue speed excessively.
2. The stride of running should be small
When running, the stride is small, which can reduce the strength of muscles and force in each run, so as to prolong the running time. Some people use too much ankle force during running, and local fatigue will appear after running for a few minutes. When running, the stride should be small, and pay attention to the balance of movements.
3. It's a long run
When running, the distance should be longer, so that the blood sugar in the blood can be quickly consumed. At the same time, it can also consume the excess heat and fat in the body. It has the effect of reducing blood sugar and blood lipid, and can also alleviate blood pressure.
4. Pay attention to the balance of nutrition when running
Some people think that there is a large amount of exercise during running, and high nutrition must be supplemented before a large amount of animal protein can be supplemented. In fact, this is wrong. When jogging, the consumption is mainly the blood sugar in the body, and the demand for protein is not great. Carbohydrate food should be selected after running, which is simple and easy for disease and healthy people.
5. Mainly running
For obese people, if they want to exercise through healthy running, the body can't stand running for a long distance at once, so they should walk for a while and then run for a while. They can also decompose fat through repeated and alternating walking and running.
6. Running should vary from person to person
Everyone's physique is different. For people with chronic diseases, they must choose running according to their own actual situation. They must not blindly pursue speed and ignore their condition.
reminder
It will bring serious burden to the heart to choose the appropriate sports according to its own physique. After exercise, you should replenish water for your body and eat more foods rich in carbohydrates. When running in winter, you need to exercise after the sun comes out, otherwise it will induce cardiovascular and cerebrovascular diseases, and the gain is not worth the loss. At ordinary times, we should eat more fresh vegetables and fruits and avoid some spicy and irritating food.
After running
1. Do not squat and rest
If you squat down and rest immediately after fitness exercise, it will hinder the blood reflux of lower limbs, affect the blood circulation and deepen the fatigue of the body. This situation is more common in those activities with a large amount of exercise, such as long-distance running. The correct way is to do more relaxation and finishing activities after each exercise, such as walking slowly and relaxing your legs.
2. Do not take a cold bath (or swim) when you are sweating
When you sweat profusely after exercise, the capillaries on the body surface dilate and a large amount of heat is radiated in the body. At this time, in case of cold water, it will lead to sudden contraction of capillaries, which is easy to reduce the body's resistance and cause disease.
3. Do not "omit" sorting activities
When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise, walking, relaxation massage, etc., which will help to eliminate muscle fatigue and quickly recover your physical strength.
4. Don't indulge in cold drinks
Exercise will lose a lot of heat, and it is indisputable that it is in urgent need of supplement. However, after exercise, the human digestive system is still in a state of inhibition, greedy for a large number of cold drinks, which is very easy to cause gastrointestinal spasm, diarrhea, vomiting and gastrointestinal diseases.
5. Do not eat immediately
During exercise, the blood of the whole body is redistributed, which weakens the peristalsis of the gastrointestinal tract and greatly reduces the secretion of various digestive glands. If you eat immediately without rest after exercise, it is easy to cause the disorder and functional disorder of the human digestive system and get sick
6. No smoking
During exercise, people's breathing accelerates, and the body should ensure sufficient oxygen intake. If you smoke immediately after exercise, you will reduce the oxygen content in your lungs, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other phenomena.