Matters needing attention in running and fitness in summer

IN THIS ARTICLE: Many people choose a kind of exercise when running for fitness, but it is hot in summer, so we should pay more attention to running. Let's take a look at the precautions for running and fitness in summer.

As we all know, running is a very simple exercise, and long-term running is very good for your health. Although the weather is very hot now, many friends still insist on running in summer. Running and fitness needs perseverance, but do you know the common sense of running in summer? When is a good time to run in summer? What is the correct way to run? Interested friends, let's take a look!

What should I know when running in summer?

The temperature is high and the sunshine is strong in summer. Will you continue running and exercising? We know that the human body is very sensitive to changes in the external environment.

For example, when the weather is cold, the skin immediately appears goose bumps, shoulders hunched, and muscles are tense to resist the cold; In hot weather, the subcutaneous capillaries dilate, the skin flushes, and the sweat gland ducts are open, which can accelerate the body temperature by sweating. This is the human body's ability to adapt to the outside world.

Regular running and exercise can improve this adaptability, and the worse the conditions during exercise, such as too cold or too hot, the stronger the body's response to the outside world, the more obvious the improvement of adaptability. If runners can persist in hot weather, their adaptability will improve faster. This is the truth: "practice three or nine in winter and three days in summer."

However, in some special circumstances, such as hot weather, especially sultry weather, when running for a long time, the regulation of body temperature will not emit too much heat for a while. In this way, the body temperature will rise obviously, causing the whole function of the body, especially the function of the brain, which may cause heatstroke and affect health.

What matters should be paid attention to in summer long-distance running, which can not only exercise but also avoid heatstroke?

(A) each exercise should not be too long, nor too tired. If you feel slight discomfort, you should have a rest immediately. People who have no exercise habits should pay more attention to this.

(2) Pay attention to the running time in summer. Running is not always good, it should be decided according to your actual situation. Try to arrange the exercise time before 165438+ 0 am and after 4 pm, preferably in the morning and evening.

(3) Long-distance running is best carried out in the shade of trees or other cool places on both sides of the road. If you must carry out long-distance running training under the scorching sun, you can also try to divide the training time into several sections, that is, divide the content of one time into several times to complete it. For example, if you run 5000 meters or 3000 meters, you can only run 1000 meters at a time, rest in the shade for 3-5 minutes after running, and then continue to practice.

(4) Running in summer will be hot, so you should also pay attention to running clothes. It is best to wear white or other light-colored clothes, which can effectively prevent heatstroke. The material should be loose and breathable, and slightly wider to facilitate heat dissipation.

(5) Running in summer, sweating a lot, the water and salt in the body will decrease with the discharge of sweat. At this time, people will feel weak limbs, general discomfort, and even muscle cramps. Therefore, drink a small amount of cold boiled water with salt when you rest after a long run. Don't try to drink too much water at a time, but drink a small amount many times.

(6) After running a lot of sweat, don't jump into cold water to swim immediately, and don't take a shower with cold water immediately. You should have a rest and wait for the sweat to come down. Taking a bath or rubbing with warm water after running can cool your body.

(7) After long-distance running in summer, people generally have poor appetite. Don't eat it right away. You should have a rest. If possible, you should eat something easy to digest, such as porridge and noodle soup.

(8) The amount of long-distance running in summer is less than that in winter. Generally, young people train for long-distance running. The key point in winter is to develop general endurance, run long distances and run slowly, and develop speed and speed endurance in summer. In this way, endurance and speed training can be combined in the annual exercise, which is conducive to the improvement of physical fitness.

(9) For people who are overweight and have obviously thickened subcutaneous fat, long-distance running in summer is the most effective way to enhance their physical fitness and lose weight. Because of the high temperature and sweating, it is easier to lose weight after running than it is cold. However, when middle-aged and elderly people run long distances, they should pay more attention to mastering the amount of exercise according to their own physique and level. They can walk or jog alternately and do it in moderation. Generally, the highest heart rate of middle-aged and elderly people in summer long-distance running should be around 120- 140, which should not be exceeded to avoid uncomfortable feeling.

Do you know when to run in summer?

Many people like running, but the running time is wrong. Some friends will do morning exercises and even run on an empty stomach, which is very unscientific. It is recommended not to run in the morning, because there is less oxygen in the air in the morning, and running on an empty stomach is even more undesirable, because running on an empty stomach will increase the burden on the heart and liver, cause arrhythmia and other symptoms, and may lead to sudden death in severe cases, so never run half an hour or an hour before getting up in the morning. Just don't feel bloated

It is recommended to run in the evening, which is more suitable for running in an open place. Of course, it is best to run in a place with good air quality. You can choose to run in parks or places near schools where there are not many motor vehicles, preferably on tree-lined roads. Running in the gym is not recommended. Because running is not just running, it is more important to have high-quality air quality and a good mood.

The correct way to run

1) When you start running, you must be slow to warm up.

2) The secret of correct running posture is to relax and be natural. Three-step call, three-step suction.

3) It is best to do warm-up activities before running: abdominal muscles, the back of calf and thigh, stretching and leg press.

4) Take a relaxing walk after running and do stretching before running.

5) You only need to wear pants when the temperature is below 7 degrees, and you don't need to wear a coat when the temperature is above 2/kloc-0 degrees.

How fast is the most effective way to run?

1) Calculation method of optimal heart rate during running: (220- age-resting pulse number) *0.75+ resting pulse number.

2) How to measure the running heart rate: After running, count the pulse number in the first 6 seconds and multiply it by 10.

Some running knowledge

1) Pain is a natural phenomenon, and most of it will go away by itself. If it hurts badly, take a rest.

2) The limit distance you can run is the distance you run every day multiplied by three.