one,summerCan you run?
1. The benefits of Running in summer
Running in the sun can help generate vitamin D in the body, which can not only promote the absorption of calcium to prevent osteoporosis.Of course, the sun is too long to expose the sun for a long time.
Summering a lot of sweating in summer can improve basic metabolism and strengthen discharge of body waste.According to research, after sweating, if there is wind of more than 3m in seconds, the body will feel cool.When the speed of 3M is converted in seconds, it is a pace of 5 minutes and 30 seconds per kilometer.So as long as you keep this speed, you can feel natural!"
It was dawn around 5 o'clock in summer, so the time to get up early is more abundant. You do nt have to rush to take a bath and take a shower to go to work.And compared to winter, it is relatively easy to get up early, and it will not climb out of the quilt because of the low temperature in the morning.
2. Disadvantages of Running in summer
It is prone to heat stroke phenomenon.
2. When to run in summer
Choose the low temperature in the morning and evening and no time to the sun.Avoid exposure to the sun and high temperature.The temperature may exceed 40 degrees under the sun, and the actual temperature may exceed 40 degrees. Running is very dangerous. It is prone to heat irritation. It is a sudden disease with a very high mortality after heat stroke.More than 35 degrees, even if the cardiovascular and cerebrovascular accidents rose significantly under the quiet state, strenuous exercise is greater risk.
summer Running recommended period: 5 -8 am in the morning, 6 -9 pm.In the summer morning, it is usually about 4 o'clock, and it will be hot after 8 o'clock.For runners who can't get up early, you can choose to run in the evening or at night, and Running too late can easily affect the quality of sleep.
3. precautions for Running in summer
1. Ready before Running is essential
Many discomfort in Running and even injury are often caused by insufficient warm -up, and even many people have always had a misunderstanding, that is, Running does not require warm -up.However, such misunderstandings can lead to loss of physical function and reduce the pleasure in the process.
Therefore, before starting the official Running, it is best to jog for ten minutes to adapt to the body, and then do the stretching movements of about 15 minutes, especially the thighs, calves, and waist.To the lowest.In addition, a pair of sports shoes/running shoes that are suitable for you are essential.
2. Replenish water in time
run in summer, and the body's water loss is fast.Generally, drink water at least 5 kilometers, and the cumulative more than 15 kilometers is best to supplement the salt -containing sports drink.For a lot of weight loss, you will be targeted and replenished in a timely manner.When you get up, drink 1 cup of water, then prepare for the front row in the front row, etc., continue to drink water during the preparation process, and drink at least 2-3 glasses of water before going out.
(1) Don't drink water before drinking water
Due to the hot temperature, our body will sweat a lot. If you wait until the thirst stops, the body is already in a mild dehydration state, so we feel thirsty.
At this time, if you replenish the water, you will not make up the moisture lost in your body. It will only make you feel more and more thirsty, and the dehydration will become more and more serious.Therefore, if you run in summer, it is best to replenish hydration every other time. Do not wait until thirst to drink water, so that you can effectively make up the water that you lose.
(2) Do not drink water alone
High -temperature Running is easy to dehydrate. You can drink 200ml of sports drinks every 20 minutes to replenish water and electrolytes.The drink can be equipped with a pocket; you can also put it in a fixed place and drink it when you pass the rest; or buy it directly when you pass the convenience store.
Whether Running or other exercise in summer, some people always see some people with a bottle of mineral water or cool white, and then take a sip while rest.But in fact, when Running in summer, if you just drink water, you can't replenish your body's moisture at all, but it will make people more tired.
Because the summer weather is hot and the body sweats seriously, in addition to the loss of the body's moisture, it will also flow out the electrolytes of the body through sweat, so it will feel tired and even cramp during exercise.If you simply drink water, the moisture does not replenish the electrolytes of the body's loss after entering the body. On the contrary, it will exacerbate sweat. The body dehydration is serious, which will make people feel more and more tired.
The best way is to drink some salt water, which can effectively supplement the electrolytes of the body's loss, so that the body will not feel tired so fast, and will not dehydrate a lot.
3. Appropriately reduce the pace, reduce the amount of exercise, and pay attention to your heart rate
Many runners have found that the Running pace in summer is a lot slower compared to other seasons, and it is difficult to run. This is a normal reaction of physical function at high temperature.When Running at high temperature, the core temperature of a person will rise, and the blood flowing to the Skin will increase to help cool down. This will also cause blood flow in the muscles to decrease, and the oxygen supply of the muscles will decline, which will cause exercise to performDecrease; coupled with the loss of moisture and electrolytes, it will exacerbate muscle fatigue, unable to continue to run quickly, and the decrease in the pace is inevitable.
A survey of professional marathon athletes found that Running in an environment of 32 degrees Celsius, compared to 10-15 C, the pace per kilometer will be more than 17 seconds per kilometer.So do nt worry about Running in summer: Why nt the pace goes up and How can I run into a Dog for ten kilometers?In the hot environment, the amount of exercise is maintained 70%-75%of the daily exercise volume. Pay attention to your heart rate at any time and pay attention to physical feelings to prevent heat stroke at high temperature.
Discover discomfort and stop immediately.If you find that your body temperature is too high or dizziness is uncomfortable, immediately decelerate and stop, sit down and rest in a cool place nearby, apply a wet towel to the forehead and underarms with a wet towel, and immediately seek medical treatment to avoid damage to yourself.
4. Starting from small targets step by step
Not everyone has the talent for sports, especially for some girls, the 800 -meter side of the school's side is already the limit.exercise is a process that is gradually strengthening. A person who is not good at Running to run a marathon at once is basically equivalent to 20 pounds thinner a day.
Therefore, you may wish to formulate a gradual Running plan according to your actual situation, and run a little more at a time.This will not only make yourself more confident and satisfied, but also the enthusiasm and motivation of sports will also rise.
5. Don't be willful after Running down after Running
The weather is getting hot, and drinking frozen drinks after exercise makes people feel cold, but this behavior is very unparalleled and very dangerous.After the severe exercise, people will accelerate their heartbeats, and the capillaries are expanding, which will cause low blood pressure and insufficient brain blood supply. Drink water immediately, especially cold drinks.Essence
In addition, do nt blow the air conditioner immediately after Running the heat, take a bath and wash your hair immediately, be careful of a cold!When the temperature is rising, the human pores will turn on the heat dissipation. If you suddenly contact the cold air, you will shrink immediately, so that the heat in the body will not be spread out. This is too cold and hot, and the fatigue after exercise is particularly prone to heat a cold!
6. Don't eat barbecue and beer after Running
In this restless season in summer, many people will drink some beer at night to eat skewers. For those who are Running, we must remember that barbecue and beer can eat less.For those who want to lose weight through Running, these things are taboos. After eating, it is equivalent to Running in vain, maybe it will gain weight!
Fourth, summer run accident handling
1. heat stroke
When Running, if the symptoms such as your body temperature and height, shortness of breath, fast heartbeat, mild dizziness, and other symptoms should be alert, because at this time you are already on the edge of heat stroke. At this time, runners can properly appropriateSpecify and jog or change to walk. After about 10 minutes, if the symptoms have not been restored, it is recommended to stop training and take appropriate rest.
2, fever irritation
Thermal radiation disease is actually heat stroke, except that it is a category of severe illnesses in the heat stroke class. It is a fatal emergencies with high mortality. The main cause of thermal radiation disease is actually caused by high ambient temperature during exercise.
Under normal circumstances, when the environmental temperature is too high (& gt; 32 C), a large humidity (& gt; 60%), and windless, the body temperature regulation of the body's body temperature, the dysfunction of the sweat glands, the loss of water and electrolytes will be lost, and they will all.As a result, the temperature of the human body is too fast, if you do not pay attention, it may cause serious situation
In the case of runners who occur in thermal irritation, he should quickly cool down in the cool place. Use cold water to wipe the surface of the Skin to promote blood flow rate. Place ice packs in the head, armpit, groin and other places to effectively cool down and call the emergency phone callOr take medical treatment in time
3, cramps
Stop Running, press the injured muscles directly with your thumb, let go after ten seconds, and then do the muscles and continue to pull in reverse until the pain disappears.After Running, apply ice on the cramps.
4, sunburn
After Running, bandage the sunburning parts soaked in cold water, 2-3 hours a day.Avoid soap cleaning, you can use vinegar, baby Skin moisturizing and soda for cleaning.For the damage to the sunburn, you can apply a moisturizing solution such as aloe vera gel.
5. Sudden death
At high temperature, the Skin's Skin's fine -grained blood vessels expand, and the blood supply to the internal organs decreases, which greatly increases the risk of sudden death.At the same time, high temperatures can also cause a large number of sweats of the human body. At this time, if the body fluid is not replenished in time, the viscosity of human blood will increase, causing cardiovascular disease.
5. summerRunning equipment
summer Running equipment requires a good breathable sweat.Choose a light sportswear to resist the harmful rays in the sun.sports accessories such as empty top hats, sweat bands, Sunglasses, kettle pockets are also essential to run at high temperatures.
1. Apply sunscreen half an hour before Running, it is best to choose the SPF coefficient of 15 or more, and prevent UVA and UVB of UVA and UVB.
2. Learn to wear and use heart rate watches, understand your heart rate interval by monitoring the heart rate, and try to control the range of aerobic and low -hearted rates.
3. The purpose of buying a hat is very clear, that is, to avoid the sunlight directly on the face and protect the face burns.There are many hats with light quality and good water absorption on the market, so you don't need to worry about sweat.
4. Do not wear cotton clothes when Running. The characteristics of pure cotton clothes are sweat absorption. In the Running process, it is bound to sweat a lot, and cotton clothes cannot be dried after sweating.The body swing, and it can also cause a cold.
If the weather is relatively sultry, cotton clothes are very impermeable after sweating, and the heat on the body cannot be discharged, which will make people feel extremely hot and uncomfortable.Therefore, it is best to choose the kind of fast -drying fabric when Running. This kind of clothes have excellent air permeability and are very suitable for wearing when Running.
5. Wear grid clothing.Choose clothing carefully.Try to use light -colored and loose clothing to help the body breathe and cool down.Running on a grid jacket or shorts, it is absolutely easy.Such clothes are breathable and light weight, so that you feel as cool as possible.
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