Therefore, it is still necessary to control the intensity of running..
4.
Control the intensity of running.
4.
It can cultivate perseverance and patience, so it is not easy to give up and it is easier to succeed in all aspects.
Running without warm-up is more likely to lead to muscle strain and joint injury.
VO2max represents the limit level of a person’s aerobic exercise.
For runners, maximum oxygen uptake is the primary index to measure the aerobic capacity of endurance runners.
Pay attention to air quality.
Cultivate self-discipline and willpower.
6.
It can also reduce the passage of minerals in bones and prevent osteoporosis.
Therefore, before running, you should warm up in advance, increase muscle flexibility, let the body sweat a little, adapt to this cold temperature and reduce the risk of injury.
Proper sports in winter can also effectively increase immunity and resistance.
The cold weather gives people a reason to stop running both subjectively and objectively.
Intuitively, it makes you less likely to catch a cold.
Running outdoors with poor air quality is easy to inhale harmful substances and damage lung health.
No matter how much clothes you wear, no matter how thick socks or woolen shoes you wear, you can’t relieve the cold hands and feet.
If the value is the highest, the physical fitness will be better.
Warm up before running.
Lao Wang has a doctor friend who will insist on running every winter.
On the road, I saw many runners in groups for the first run of the new year, which was much more lively than usual.
Scientific research shows that: with the same amount of exercise, running in winter will consume 3-7% more calories, so friends who want to lose weight or keep lifting their heels should not be lazy in winter! 2.
Increase the maximum oxygen uptake (VO2max) running in low temperature climate in winter can effectively enhance the oxygen uptake capacity of the human body.
Wearing wet clothes is more vulnerable to wind and cold, causing colds.
Although it is recommended that you keep running in winter, winter is also a high incidence period of air pollution, so you’d better pay attention to air quality before going out.
At this time, you can choose indoor exercise.
In the process of running, the body will inevitably sweat.
The temperature is very low, and you have to wear gloves and hats.
The temperature in winter is cold and the outdoor temperature is low.
When running in this cold season, the body will be stimulated by the cold, and will secrete more endorphins to relax the body and release inner fatigue.
Pay attention to clothing and keep warm.
Most people who can persist in running under the stimulation of cold temperatures in winter are especially self-discipline and strong willpower.
Receiving ultraviolet rays in the sun can effectively alleviate joint problems caused by calcium deficiency.
2.
Lao Wang usually warms up indoors for about 5 minutes to warm up his body a little, sweat, and then go out for running, so that he will not feel particularly cold or easy to get hurt.
Lao Wang has opened the video number! 👇 ▲ follow Lao Wang and share some running knowledge every day ▲ source: running_guide Author: Hello, Lao Wang, 2022! Lao Wang wishes all runners and their families a happy New Year! On the first day of the new year, Lao Wang went for a run as usual.
You can use the “onion” dressing method, multi-layer combination, rather than directly wearing a thick one.
Winter doesn’t have a strong sense of humidity and heat like summer, so it’s more comfortable to run.
Because in cold winter, the viscosity of muscle increases and the elasticity of ligament decreases.
To solve this problem, running can effectively promote blood circulation, enhance Qi and blood, make blood vessels more unobstructed, accelerate the warmth of limbs and improve the problem of cold hands and feet.
Many people are reluctant to go out to work, and have taken the initiative to reduce their exercise time.
3.
Although the temperature is low and the body feels cold in winter, if you can insist on running during this period, you can greatly promote blood circulation and metabolism, improve the basic metabolism of the body, and improve the original lazy and depressed state, so as to reduce the physical and psychological pressure and burden.
The temperature is low in winter and the overall activity of the human body is relatively low.
After entering winter, many people often have cold hands and feet.
After running, you should keep warm immediately, add clothes or go indoors, otherwise it is very easy to cause a cold.
Therefore, friends who like running, we should still use our willpower to overcome the weather and stick to running! If you insist on running in winter, you can also reap these unexpected benefits.
Although winter running is good, we still need to master scientific skills and health concepts to share with you: 1.
5.
Pay more attention to warm-up during winter running.
Running the whole body is hot and sweating in cold days.
3.
It refers to the amount of oxygen consumed by the body per kilogram of body weight per minute.
Pay attention to keeping warm during exercise.
VO2max of high-level runners can often exceed 70, and ordinary people who rarely run usually are below 40.
Running in a cold environment requires burning more calories to maintain body temperature, so it can promote fat burning and consumption.
They seldom get sick.
Therefore, the increase of maximal oxygen uptake can directly affect the running speed and endurance level, so as to affect the sports performance.
The effect of weight loss is better.
If the air pollution is serious and the air quality is lower than “good”, it is not suitable to go out for running.
But in fact, Lao Wang thinks winter is more suitable for exercise, and for those of us who often run, if we suddenly stop exercising in winter, we are more likely to get fat.
In this way, clothes can be increased or decreased according to different conditions to maintain a proper body feeling.
Lao Wang usually has three layers: inner tights, middle long sleeved T-shirts and outer running windbreaker.
He said: if you insist on running in winter, you will benefit a lot in the coming year! 1.
Improve the problem of cold hands and feet.
It’s easier to be happy.
This strong contrast can often make you feel happier and happier.
After entering winter, the weather is getting colder and colder.
People who insist on running can improve their physical condition, enhance their physical strength and immunity, and improve their ability to resist diseases.
To prevent osteoporosis, outdoor running in winter can fully absorb sunlight, promote the absorption of vitamin D in the body and increase the absorption rate of calcium.