2018 High School Entrance Examination Physical Training Methods, Benefits and Precautions of Winter Middle and Long Distance Running

2018 High School Entrance Examination Sports Training Methods, Benefits and Precautions of Middle-distance Running in Winter

Long-distance running is the easiest event to lose points in the High School Entrance Examination. As long as the weather is good in winter, you should practice well After practicing, the smog should be gone tomorrow and the weather will be nice.

Factors such as cold weather and strong winds in winter make many children shy away from running, but running can be said to be the most difficult among the sports events for the high school entrance examination. Yes, those who don’t score every year are usually stuck at 1000 meters or 800 meters. The weather is cold, but winter training has advantages and good effects that are not available in other seasons. And as long as you pay attention to it, after winter training, the Spring Festival results will show up. In other words, winter training is very important. I have summarized it and share it with you based on many years of experience. , I hope the children can get good results in middle and long-distance running!

1. Benefits

In winter, the temperature is low, and long-distance running can stimulate the body’s protective response, accelerate blood circulation, and accelerate the brain’s It increases the blood flow to the brain and improves the regulating ability of the brain's body temperature center, thereby supplying the brain with more nutrients and making the brain more awake. Long-distance running in winter can improve the memory function of the brain. 2. Winter long-distance running can also enhance the functions of the cardiovascular and respiratory systems, promote the healthy work of muscles, bone marrow, nerves and various organs, thereby improving the body's disease resistance. The most obvious effect is to prevent colds. 3. Long-distance running makes people feel full, optimistic and comfortable, and helps increase appetite. Long-distance running can also strengthen digestive function and promote nutrient absorption. Persisting in long-distance running in cold weather can also help to exercise willpower

2. Precautions

When the temperature is low in winter, the blood vessels on the surface of the body shrink when cold, causing the body's blood to flow Slowly, the elasticity of ligaments and flexibility of joints also become poorer, and people's judgment will also decrease. Under the stimulation of cold, the viscosity of muscles and ligaments will increase, which will reduce the elasticity and stretchability of muscles and reduce their mobility. Therefore, when organizing long-distance running exercises, students should pay more attention to the changes in the body and environment and beware of sports injuries. . Therefore, before each exercise, be sure to make adequate preparations. At the same time, cold can easily cause frostbite on the skin surface, and rain and snow can have an adverse impact on the running track; although the temperature in winter is low, the air is dry, especially in the north, which also poses a potential threat of dehydration, making long-distance running in winter very special. Things to note

1. Understand the "physiological response" of long-distance running

Muscle soreness

Muscle soreness often occurs after a large amount of exercise.

Treatment methods: Hot compress massage can be used on the sore local muscles; oral vitamin C; acupuncture and electrotherapy also have a certain effect.

Muscle spasms

Muscle spasms are commonly known as cramps. The muscle most likely to occur during exercise is the gastrocnemius muscle on the back of the calf.

Treatment method: Pull the muscles at the spasm area. If spasm occurs in the gastrocnemius muscle, straighten the knee joint and cooperate with massage, kneading and pressure on the Weizhong and Yongquan points.

Extreme and second breath

Reason: Due to strenuous exercise, the function of internal organs is inert and disproportionate to the needs of muscle activity, resulting in the accumulation of oxygen debt and accumulation of lactic acid, reaching a certain level. When the symptoms are severe, chest tightness, shortness of breath, heavy lower limbs, uncoordinated movements, and even nausea and vomiting may occur. This is what is called the "peak" in exercise physiology.

Prevention and treatment: Physical exercise should be strengthened at ordinary times to continuously improve the body's adaptability to exercise, which can delay the onset of extreme symptoms and reduce symptoms. When the extreme occurs, the exercise load should be appropriately reduced and breathing should be deepened. The above abnormal reactions can gradually alleviate or disappear. Subsequently, movement became easy and coordinated again, and athletic ability improved again. This phenomenon is called "second breathing".

Abdominal pain during exercise

The main reason is insufficient preparatory activities and too strenuous exercise. Stomach cramps may also be caused by overeating before exercise, drinking too much water, and catching a cold in the abdomen.

Treatment methods: Slow down, breathe deeper, press the painful area or bend down to run.

2. Adequate preparatory activities

Preparatory activities refer to some minor activities and specialized activities arranged before strenuous exercise. The purpose is to use activities to make all parts and components of the body healthy. Organ systems are mobilized to overcome various functional inertias and prepare to withstand the demands of large exercise loads on the body. The method is to do calisthenics or small steps for jogging, and then move the hand joints that are difficult to exercise, move the knee joints and ankles, etc. After the blood circulation throughout the body is improved and the body is warm, you can start long-distance running. You should also change your daily clothes into sportswear. Some people think that it is not easy to sweat when running in winter, or they are too lazy to change clothes because they are afraid of the cold, which makes exercise difficult. You should also wear less clothing before running to avoid being unable to evaporate sweat in time due to thick clothing, which may cause colds after taking off clothes after exercise, causing colds, etc.

When people are in a relatively quiet state and engage in intense sports without preparatory activities, they often feel uncomfortable: such as uncoordinated movements, inability to fully develop qualities such as strength and speed, and insufficient sports performance. Normal level, while preparatory activities can increase the excitability of the nervous system, reduce the risk of injury to students, enable them to master physical education knowledge, technology, and skills well, and help students participate in physical education classes with full spirit and good physical condition. learning activities.

Preparation activities are usually divided into general preparation activities and specialized preparation activities.

The main purpose of general preparation activities is to increase body temperature. When the body temperature is high, capillaries in organs and muscles open in large numbers, which increases the elasticity of muscles and ligaments, increases the range of motion of joints, and improves the function of internal organs. This prepares the body for heavier-load exercise. The increase in body temperature also accelerates the transmission of information in the nervous system, which is beneficial to the regulation of movement. Specialized preparation activities refer to targeted preparation activities based on different sports. For example, before practicing short kicks, you should fully do muscle stretching exercises to prevent damage to the hamstring muscles.

The amount of exercise required for preparatory activities should be determined according to the functional status of each person's organ system and climate conditions. If the body's excitability is low or the temperature is low (especially in winter), the preparation time should be sufficient. It is generally believed that it is appropriate if the body feels warm and slightly sweating. The appropriate time between the end of the preparatory activities and the start of the official exercise is 1 to 4 minutes.

Preparatory activities are an indispensable and important part of physical education classes, training classes, and competitions.