Depending on the specific temperature, you can change into a sweater or running coat
.
Unlike most people’s simple stretching movements, warming up to improve body temperature needs to start with aerobic exercise
.
Replenishment before exercise is very important
.
Warm muscles and dilated blood vessels can more effectively extract oxygen from the blood, make more effective use of the energy stored in the muscle, and the load force of the muscle will be better
.
Usually add a windproof and rainproof skin coat according to the weather, or add an anti scratch assault coat according to the distance
.
In your mind, is running a ritual thing? We often hear the saying that the most important thing in running is to get out of the door and open your legs
.
A reasonable and effective warm-up exercise can increase body temperature and blood flow
.
Because when running on an empty stomach, the free fatty acids in the blood will increase significantly
.
Some advanced runners think that strength training will increase muscles, while when running, increasing weight is not conducive to running
.
Their sweat absorption ability is too strong, and they are easy to catch a cold after cooling down
.
Arrhythmia, hypoglycemia and other symptoms are easy to appear in the morning after staying up late
.
Therefore, before jogging in the morning, you should eat a small amount of carbohydrates such as biscuits
.
Excessive amount of fatty acids may cause various arrhythmias and even sudden death
.
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.
In fact, at this time, the best way is to do some strength training and then stretch, especially after high-intensity training, strength training can better relax muscles
.
Replenishment is also best divided into before, during and after exercise
.
If you forcibly extend your working hours, it will undoubtedly increase your load and overdraft your life
.
The third layer, protection
. 
Increasing core strength training can make runners easier
.
They think they just like running and don’t like complex strength exercises
.
So if you’re determined to run tomorrow, get a good sleep from today
.
After running, walk slowly until your heart rate is normal, and then you can do the cold stretching
Although there are few such examples, the facts show that, In history, there are several famous middle-aged and elderly joggers who exercise on an empty stomach, resulting in sudden death
.
103 are you fully equipped? For runners, the most important thing is a pair of suitable running shoes
. 
Some dieters and bodybuilders support running on an empty stomach
.
It can’t be too late
. 
Ten minutes of fast walking and jogging can awaken your body from tranquility
.
The simplest is jogging
.
See which of the following links you missed? First of all, a good sleep is the most important care for the body for busy adults
.
The material is polyester
. 
We all know that staying up late affects not only your mental outlook the next day, but also every organ of your body has a fixed rest time
.
In addition, fasting exercise is easy to make people feel hungry and may have abdominal pain, which will affect people’s normal digestive function
.
Everyone knows that full exercise is not good, but there are two different views on fasting exercise
.
Because strong muscles can protect you from all kinds of injuries
.
Many runners don’t care about strength
.
It needs to be at least half an hour in advance, which will make your exercise state better and avoid dry mouth after running for more than ten minutes
.
Fasting running often increases the burden on the heart and liver, and is prone to arrhythmia
.
105 after running, remember to cool down + strength training
.
It is not recommended to wear close fitting clothes made of pure cotton
.
In fact, a complete running process is not only the action of raising legs and falling footsteps, but also more than warming up, running and stretching
.
104 warm up before running
.
As long as they don’t just finish the hard long distance, they basically have enough physical fitness to do strength training
.
The combination of core strength training and running training has little effect on weight
.
In addition to jogging, you also need to do some simple whole-body movements and jumping training to warm up each joint, so as to effectively improve the softness of the body and increase the elasticity of muscles and tendons
.
Kipchaug also disclosed his schedule: get up at five o’clock every day to start training, take an hour’s nap at noon, start the second training of the day at four o’clock in the afternoon, and go to bed before nine o’clock in the evening
.
The second layer, keep warm
.
However, with the advent of autumn and winter, there are many other details to note: the three-tier dressing principle should be observed for autumn running: the first layer is sweat wicking, and the close fitting clothes and trousers are best sports materials
.
In addition to making the runner harmless, it can also make the runner run faster
.
Do not stretch warm-up, also known as preparatory activities, refers to purposeful physical exercises before training to overcome the physiological inertia of internal organs, shorten the process of entering the working state and prevent sports trauma, so as to make a series of conditional reflex changes in various systems of the body and prepare for the upcoming sports
.
Although the free fatty acids in the blood can become the energy source of myocardium and other muscles, the efficiency of using fatty acids in myocardium is not very high
.
In one day, Kipchak kept sleeping for at least 8 hours
.