click ☝ Blue word, focusing on Hui running, training in summer, dog days and training in winter, mainly refers to training in relatively harsh environment in hot and cold seasons, so as to systematically improve their running ability, effectively improve their endurance and increase their physical reserves

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Let’s take a look at the top 10 benefits of running in winter

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To ensure the systematization of training, the so-called systematic training refers to the purposeful adherence to training according to a certain training plan or arrangement, and it rarely happens that the training is interrupted for a long time due to various reasons

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Systematic training is the only way and fundamental guarantee to achieve Pb

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Only through continuous and uninterrupted training can you gradually improve your endurance and finally ensure that you have the ability required by Pb

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The essence of systematic training is to make the training solid, not easy, and do not interrupt the training at will

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Interrupting the training is the biggest harm to the systematic training, because interrupting the training makes the accumulated effect of training fade and return to the starting point, which is commonly known as “one night back before liberation”

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Mass runners often hope to use some magical training methods to achieve the rapid improvement of running ability, but the more important thing is that you should persevere in training, and stop training as little as possible

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If you don’t insist, don’t talk about any method

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If you can’t insist on the best method, the training effect will fade with time

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So, some runners insist on LSD training can achieve Pb, some runners insist on interval running can also make great progress, some runners strengthen strength can also achieve Pb, which shows that in a sense, the method is not so important, the important thing is whether you can insist on training, do not interrupt training

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Cold weather will make some runners retreat, in fact, it greatly reduces the systematization of training

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To improve the ability to resist and adapt to the cold, the outdoor running temperature is low in winter, but as long as you wear it properly, you will not feel too cold when running, but the peripheral circulation parts of the body, such as fingers, face and ears, will feel cold

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The human body has to face the cold in winter, which is an inevitable process that human beings have to experience in the nature, and a series of mechanisms to resist the cold are produced

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For example, in cold environment, the sensory nerve will transmit this information to the thermoregulatory center located in the brain, and then start the body to tremble, that is, to increase the basic metabolism of the human body through muscle contraction, at the same time, to reduce the blood flow to the body surface through peripheral vascular contraction, reduce the body heat loss, and prevent the risk of hypothermia

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After a period of adaptation, the human body can not follow Heat production by shivering is known as thermoregulatory non shivering heat production, that is, cold acclimatization, which can be understood as the habit and obedience to cold

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In this process, resistance and adaptation to cold are produced

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Although our living conditions are good now, we can make our room warm in various ways indoors, but the necessary outdoor exposure to cold environment can help us avoid functional degradation and improve our ability to adapt to the natural environment

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Of course, this does not mean that we have to suffer from hunger and cold on purpose

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Through outdoor running in winter, we can exercise our ability to keep out the cold, which may have gradually degenerated

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It is very helpful to promote the health of the body and realize the harmonious coexistence with nature

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Keep improving your endurance

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You don’t have to endure the heat in summer to run in winter, but running in winter also has winter troubles, and running in cold season will also reduce your athletic ability

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What’s the reason? Contrary to summer, the temperature difference between the body temperature and the external environment is significantly increased in winter, which is very easy to cause heat loss

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In order to avoid heat loss, the body will reduce the blood flowing through the muscles, reduce the work efficiency of the muscles and other ways to avoid heat loss, which will make the muscle contraction speed and strength decrease significantly

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When the human body exercises with the same intensity in cold environment, the proportion of anaerobic metabolic energy, the metabolism and oxidation of free fatty acids will be significantly reduced, and the proportion of glucose used by muscles will increase, which is easy to cause more lactic acid accumulation

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Therefore, compared with the comfortable climate, the difficulty of running in winter is certainly increased, but the increase in difficulty also means more exercise of human cardiopulmonary function and all-round sports ability

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This is the so-called winter training 39

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After experiencing the bitter cold test, you will change completely and realize the comprehensive improvement of cardiopulmonary endurance

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Why are we so cold and training so hard? After the Pb in the spring, you will have an epiphany

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At that time, you will feel that everything is worth it

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We often say “what can improve the body’s immunity”

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It’s no problem that such a saying is used to express the importance of immunity, but it can’t stand rigorous scrutiny in the scientific sense

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Immunity is a medical vocabulary, immunity represents the body’s ability to resist external invasion, moderate immunity is the key to ensure that the body can resist pathogenic microorganisms, immunity needs to be balanced, not too high or too low

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If it is too low, the body will be easily infected and infected, but if it is too high, it will cause excessive immune response, such as autoimmune diseases, allergies and so on, resulting in light or heavy self injury, which is very typical in the acute respiratory distress syndrome caused by SARS in that year

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Therefore, if the body’s immunity is normal, it does not need to be further improved

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It is not rigorous and scientific to improve immunity

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If we have to improve it, it may be more appropriate to improve the body’s resistance

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Resistance is not a professional word and can be used everywhere

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If we say to improve immunity, it is suitable for people with low immunity and it can be improved The immunity of people with normal immune function is not a good thing

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It is more accurate to say that improving immunity is to improve the ability to eliminate pathogens at the first time and block human infection

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Novel coronavirus pneumonia is also entering a relatively dangerous and more easily distributed part of the world

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It is particularly important to maintain normal immunity or improve human resistance at this time

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It is of great significance to persist in exercise and running to improve the immunity reduced by staying indoors for a long time and improve the body’s resistance to pathogens

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To prevent excessive weight growth in winter, compared with other seasonal activities, people tend to reduce their caloric consumption, and their caloric intake will increase due to eating and drinking during the Spring Festival holidays

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Even if their caloric intake remains unchanged, they will also become a pain point for many people because of the decrease of caloric consumption

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As the best weight loss exercise, running is very important for people It makes sense for people to keep a reasonable weight in winter

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Generally speaking, if you want to lose weight, the effect of diet control may be slightly greater than exercise, but long-term maintenance of exercise habits is also of great significance for people who have successfully lost weight, such as runners, to prevent weight rebound

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Winter depression is also known as seasonal mood disorder (SAD)

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The cold weather in winter makes the body’s metabolism and physiological function in a state of inhibition and reduction

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At the same time, because the body’s biological clock can’t adapt to the changes of short day, long night and short sunshine time in winter, it leads to the disorder of biological rhythm and endocrine, resulting in the disorder of mood and mental state

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In winter, the climate is cold, the sun is weak, and the scenery is bleak, which is very similar to the psychological world of some people after trauma to some extent

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Therefore, some people are more likely to “touch the scene”

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Even if there is no winter depression, aerobic exercise is the best way to solve the depression in winter

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Running and exercise can effectively improve people’s depression and anxiety, so it is absolutely essential to keep a good mood and keep running in winter.

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