After the winter, the temperature is getting lower and lower, and many people are more inclined to exercise indoors. However, in the case of suitable weather conditions and air quality, it is beneficial to insist on running outdoors. Winter running benefits Winter running benefits The cold outdoor environment will constantly stimulate the human body, allowing muscles and blood vessels to contract, speeding up metabolism and blood circulation, and improving the body's cold tolerance. Most people are used to "cat winter", the monotonous and sultry environment will affect the excitability of the cerebral cortex, let the body The temperature of the outside world is slow. And the right amount of outdoor exercise can achieve the effect of constantly stimulating the body and the brain, so that we are no longer "numb" in winter. For those who are trying to lose weight by running, even though they sweat after running in winter, It’s not as good as summer, but its fat-reducing effect is not inferior. “Because people's metabolism in the cold environment will become faster, the calories consumed by the body when they are not exercising will also increase, which is why winter running has a better fat burning effect.†Morning run should not be too early "Running needs long-term persistence, especially in winter. In the morning, the weather is cold, you can run in the afternoon or run in the evening." Huang Guangmin suggested that if the morning run is better than 6 o'clock. Because during this period of time, the human body is in a low tide period, especially those with high blood pressure and cardiovascular and cerebrovascular diseases can not go out to run so early, but the running friends who insist on running in the morning are exceptions. The warm-up of winter running is very important, and it is recommended to jog. After completing a jog of about five minutes, you should fully stretch and move your ankles and knees to increase muscle temperature and flexibility of the ligaments. Keep your nose breathing when you are running, and take it in with warmth. The cold air of the body. Breathing should be both mouth and nose. The rhythm varies from person to person. It is generally appropriate to exhale in three steps or three and a half, and a runner with rhinitis can wear a mask. In winter, the climate is often dry, and timely hydration is of great significance. It is recommended to replenish warm water when running to avoid being caught in cold water when hydrating. It is very important to prevent wind and cold. "Winter running needs to keep warm, it is best to wear clothes with better ventilation performance, and the middle layer is warm." Huang Guangmin suggested that the inner layer can be worn with a fleece shirt, and the outer layer is windproof. Dedicated tights, it is best not to wear pure cotton clothes, sweating, not sweating, being blown cold by the wind. "Pants are also recommended tights, winter gloves, hats, earmuffs can be used." Rain and snow weather need to wear non-slip running shoes. Whether you are running in the morning or in the night, everyone should wear brightly colored clothes or reflective vests to remind drivers who drive. At the same time, according to the temperature should increase or decrease the clothes properly, after exercise, if sweating, sweat should be dried in time, replaced with sweaty sportswear, shoes and socks, while wearing a cap to prevent heat loss. Be careful not to stay in a windy place to avoid catching a cold. It is best not to play bare-chested in winter running. Although sweating, you can take off your coat, but after sweating, the cold wind will blow, the human body will produce severe contraction, and people who are not good will have trouble, especially for the heart. People with cerebrovascular disease. Variable speed running for fat reduction Many people run for weight loss and body sculpting. However, running fat loss and body shaping should master the skills. Because people run at a fixed speed for a long time, they will keep the heartbeat at the same frequency, so that the human body will adapt to this energy consumption, which is not conducive to fat reduction and body sculpting. Variable speed running is a good way to exercise cellulite. The so-called variable speed running refers to constantly changing the speed during running, so as to achieve the effect of adjusting the heart rate and promoting fat burning. "For example, a person walks for 5 minutes, then jogs for 5 minutes, then runs at medium speed for 5 minutes, and finally runs for 5 minutes. After that, he resumes the fast-moving process. It is a complete variable speed running cycle. In addition to adjusting your own heart rate, you can also protect and improve your heart and lung function." It is fast and fast to apply to all running people. It is wrong if someone runs fast. It takes a process for people to go from slow to running. This process can help people wake their muscles and avoid sports injuries. In addition, when running for about 10 minutes, I feel that I have difficulty breathing, my limbs are soft, and I feel that I have reached the limit of my body. Huang Guangmin reminded that if you stop at this time, then your running is not good for physical exercise. "You can slowly relieve this fatigue by strengthening deep breathing when you have difficulty breathing. The body can overcome this discomfort again after passing this adaptation point. That is, in the case of the previous situation, you have to slow down and take a deep breath. Wait until the body slows down and start again. Purse Or Cosmetic Bag,Small Makeup Bag,Makeup Organizer Bag,Cosmetic Bag GUANGZHOU KOBE LEATHER CO.,LTD , https://www.kobebags.com
The benefits of running in winter are more important. It is important to run early in the morning.