☻ go to bed before 23 o’clock
.
Once it’s sweaty, it’s airtight and heavy
.
☻ add yoghurt at 20-21 o’clock to relax your body and mind
.
When you approach the physiological limit, your brain will make you slow down by adjusting your psychology and metabolic by-products
.
It is the most reasonable time for anaerobic and aerobic exercise
.
☻ 21-22:30 power off time after 21 o’clock, stay away from computers, TVs, telephones and other electronic devices
.
Even if you have extraordinary willpower, hold on to the end, you will only lose to heat damage
.
At this time, the body function is the best, which is beneficial to strengthen muscles
.
For your health, drink at least eight glasses of water a day
.
At the same time, exercise can also breathe fresh air and wake the body from deep sleep
. 
If we keep the same pace and training time, it means that the training intensity will increase significantly, and the body load will also be the same
.
☻ enjoy the dinner happily from 15:00 to 19:00
.
It’s almost may now
.
Drink enough water before jogging and replenish water and electrolyte after jogging
.
People who drink two glasses of water for a long time between 7 and 9 o’clock can lose at least five pounds, the study found! ☻ 10-11 o’clock drink a cup of hot tea to eat
.
This kind of clothes will make summer running a torture! Sportswear is the king
.
☻ 19-20 o’clock aerobic exercise: 40 minutes after dinner is the best time to do aerobic exercise
.
After exercise, drinking a cup of sugar free yoghurt can not only relieve hunger after exercise, but also help digestion
.
It is suggested to cut off the power before going to sleep, take a hot bath and soak your feet in hot water to completely relax your body and create a comfortable environment for sleep
.
At this time, a 15-20 minute nap can quickly recharge your body and restore vitality without affecting the sleep quality at night
.
In order not to wake up from hunger or call for supper in the middle of the night, try to finish the dinner before 7:00 p.m
.
☻ the 14 o’clock nap makes your body full of vitality
.
Fixed sleep time helps to maintain sleep quality, better rest the body’s various functions, regulate the body’s work and rest, and is of great help to skin and weight loss【 Running in summer, you also need to know] the most ideal running temperature is cool weather with 5-16 ℃ and low humidity
.
Just keep this hot running guide and follow it! ☻ 6-8 o’clock easy morning exercise, morning time to choose the exercise intensity of light morning exercise is the best
. 
Master your own schedule, get up early in summer, witness the first sunshine..
.
Naked necks and arms should not be ignored
.
Sunscreen is also very important: for the face, at least a dollar coin of sunscreen can achieve sunscreen effect
.
Moreover, the amount of dinner should not be too large, eight full, fresh and simple is the attitude of dinner
.
☻ 7-9 o’clock makes you lose 5 pounds of drinking time
.
10-11 o’clock, busy work makes your stomach a little hungry
.
Do you feel the urgency of exposing meat before you take action? This time, I’ve listed all your summer running plans
.
The regions of the brain that control hunger and thirst are located in the hypothalamus
.
Runners should choose waterproof sunscreen suitable for sports
.
In addition, before running in summer, keeping enough water in the body is the premise to ensure safety and health
.
A morning’s work will make your body and brain a little tired
.
For ordinary runners, in principle, you don’t need to replenish water for jogging within one hour
.
Therefore, whether in training or competition, we must slow down in time according to the temperature and humidity
.
It’s officially sleep time at 23 o’clock
.
The blue light emitted by electrical appliances will affect the quality of sleep
. 
You will feel more tired than usual
.
Make full use of this period of time, can accelerate the consumption of body fat, reduce fat and shape, get twice the result with half the effort
.
Finally, let’s talk about the summer running equipment: please throw away the old cotton T-shirt
.
This sense of achievement will make you feel good all day, why not- End Click
.
If the temperature is higher or lower than this range, or the humidity is higher, it will affect the pace
In addition, yoghurt can promote the brain to secrete melatonin and improve sleep quality
.
The selection principle of shoes and socks is the same as that of pants – fast drying and breathable
.
Can be walking, fast walking, jogging, can help the body effectively consume fat
.
According to the expert’s advice of runner’s World magazine, you need to drink 250 ml of water every hour before running (sweating runners can also choose sports drinks, but pay attention to the calorie intake), so that when you start, the water in your body is at a normal level, which will not affect your play and health
.
At this time, drink a cup of hot tea to quench thirst and keep satiety
.
Also helps to maintain the body’s metabolism, accelerate fat decomposition
.
As the saying goes, if you don’t lose weight in March or April, you will be sad in summer
.
Be sure to go to bed before 23 o’clock and get ready for rest
.
If thirst is understood as hunger, it is easy to increase fat intake
.