In the morning 1, extend the warm-up time, do not immediately start too high intensity exercise, avoid sports injury, but also make the exercise more efficient
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Feeling tired after exercise, the body will become more sleepy
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If you look at the healthy runners, you will find that they all have some common characteristics: 1
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Make the body younger, long-term running people due to a lot of sweating, excretion of toxins in the body, will make the skin better, more compact
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Safety is the most important
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Make sure you eat
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In addition, safety is an unavoidable problem
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Eat before running at night, but only half full
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If it is allergic constitution, we must take corresponding protective measures before going out
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5
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The right way is to walk slowly, because the heart beats very fast after violent exercise
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For starters, running at night may be easier than running in the morning
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Jog
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2
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It’s best to run an hour after dinner and before 22 o’clock
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If you run for a few more steps, you will be a little bit out of breath
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2
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② Breathing rhythm and pace coordination When running, the breathing rhythm should be closely coordinated with the pace
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Adequate strength training; 2; ② Correct running posture; ③ The running amount is reasonable; ④ Pay attention to warm-up before running and recovery after running; ⑤ Suitable running shoes and ground; ⑥ Healthy diet and weight control; So if you want to run without injury, you need to have scientific exercise methods to support
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3
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Running shoes must be worn
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Before doing a good warm-up run, we must do a good warm-up exercise, because this can make the body enter a warm-up state, in order to accept higher intensity of exercise, the body has a process of adaptation, if you do not do a good warm-up exercise directly up to start running, it is easy to let the body sprain and other situations, it is easy to have accidents
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1 in the afternoon, do a good job of sunscreen, outdoor sports, ultraviolet rays are likely to sunburn skin
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If you eat too much, it will increase the burden of the body and cause discomfort
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This will reduce the impact of landing damage to bones and joints, improve the strength of calf muscles and Achilles tendon, so that they can play a cooperative shock absorption ability
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When breathing, we should pay attention to be even and rhythmic, exhale quickly and forcefully, inhale slowly and evenly, with appropriate depth
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If the necessary breathing adjustment is not good, the breathing will be out of breath after running for a few steps
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4
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The catabolism of fat also depends on sugar
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After running 1
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Choose the right shoes
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It’s better to increase the time step by step until you find the most suitable exercise intensity and time
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After running, don’t stand still or sit down directly
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Running is an aerobic exercise that consumes a lot of calories
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With the rapid development of fast-paced life, more and more people choose running to exercise
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Running can exercise the whole body, activate the muscle cells of our whole body, and shape a good body
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Secondly, night running can also help sleep to a certain extent
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In the outdoor due to the sun ultraviolet exposure, the body will lose more water; In the indoor gym, the chance of sunshine is less, but the air-conditioned environment is also very important for water supplement
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Correct running posture
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Weight loss and shape building running can be said to be the golden exercise for weight loss people
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The advantage of early exercise is that it can prolong the high metabolic rate of the whole day, which is very helpful for fat burning
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Try to avoid going to the complicated or remote sections
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If you go to exercise on an empty stomach after work, you may not have the strength to run or even faint because of low blood sugar
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Its main function is to reduce the vibration when the foot is on the ground, and reduce the damage to the foot and knee
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When the running time is longer or the speed becomes faster, the mouth should be opened with breathing to relieve the pressure of respiratory muscles
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If you stop the exercise immediately, it will cause great damage to the heart
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Summer is coming soon
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It can also increase concentration, make the body and mind feel happy, make the day more energetic, and increase concentration and willpower
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Walking slowly can make the heart beat down, so as not to cause unnecessary physical trouble
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Night running 1
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Through long-term running fitness, you can consume calories, burn fat and play a role in weight loss
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Too short to consume fat
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Running shoes are different from other sports shoes in design combined with the particularity of running, and have unique functions
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2
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2
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Is it better to run in the morning or at night? Running is good for people’s physical and mental health, so running in the morning and running at night can be done according to their own needs, there is no difference in the effect of exercise
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At the same time, running can also help to improve cardiovascular function and prevent the occurrence of cardiovascular diseases, strengthen cardiopulmonary function, prevent chronic diseases, and improve personal health
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To improve immunity, running can speed up the metabolism of the body, enhance immunity and physical strength
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3
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Sleep problems, if you have a lack of sleep the night before, will more or less affect your morning training
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3
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For the weak, it’s easy to bury health hazards by blowing cold wind after sweating, so it’s best to bring a towel to wipe sweat and dry sweat in time
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Generally speaking, the breathing rhythm of jogging is to breathe every 2-3 steps and inhale every 2-3 steps, and keep the breathing even and the depth consistent, so that you can feel light and fast
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In addition, morning running “supplement energy” is less tangled, after all, there is still a breakfast to supplement after exercise
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When running at night, the temperature will be lower and the wind will be cooler
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2
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Comparatively speaking, morning running is more suitable for those who have a good life
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2
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In the case of air condition is not very good, it is suggested to adjust the plan
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The correct running posture should be that the upper body is slightly forward, the head is directly above the trunk, the shoulders are slightly raised, the elbows are bent into 90 degrees, the hands are empty, and the front feet are on the ground when landing
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How to run correctly before running 1
Moderate massage can promote blood circulation, accelerate the repair of injured parts, and relax muscles.
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In general, it is recommended to pad something before running to avoid hypoglycemia
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However, night running is not without worry, because it needs a certain amount of energy supplement after exercise
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At the beginning of running or at a slow speed, the oxygen demand is small, and it can be satisfied by just breathing through the nose
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Once it’s difficult to control eating and not digesting, it will affect sleep, not thin but fat
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Avoid running on hard surfaces
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When running becomes a habit, the benefits will gradually appear
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In running, 1
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The benefits of running 1
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Running at night is a good choice
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The night is not so hot as the day
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Running is the simplest way to exercise
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Most of the energy for exercise comes from sugar
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At the same time, remember to stretch before and after running, which can effectively relieve the tension of muscles, ligaments and joints, accelerate the recovery of the body and eliminate fatigue
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If it is too long, it will lead to excessive fatigue, affecting sleep and the next day’s work
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After running at night, drink some alkaline drinks to neutralize lactic acid, and remember not to eat too much
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As the distance increases, you need to slow down or stop for two steps to adjust your breathing rhythm
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The best time to exercise is 30 to 60 minutes
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Massage long-distance running, the body will produce some damage, some damage is very subtle, it is difficult to detect, but this kind of damage the human body can completely self repair, do not need to use other means of treatment
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If you want to run comfortably, it’s important to distinguish the stage and speed of running
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2
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So, how to adjust breathing during running? ① There are two ways of breathing when running: one is to breathe only with nose, the other is to breathe with mouth and nose
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No matter in the morning or at night, as long as you walk on the road, you will always see someone jogging
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Whether it’s morning or night running, it’s not time that counts, it’s whether you can stick to it
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Supplement water, no matter what kind of time point to train, water supplement is indispensable
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