Hot summer weather, people are used to stay in the air-conditioned room, long time it is easy to dizziness, fatigue. In fact, summer should be the most healthy exercise through running and other sports. However, if running is not essential, it is easily injured. Studies have shown that the probability of running injuries is 30% to 80%.
What are the benefits of summer running?
1, running in the sun, the skin in the sun can help the body generate vitamin D, not only can help prevent the absorption of calcium osteoporosis. In addition, according to studies, vitamin D can reduce the risk of breast cancer, colorectal cancer, and prostate cancer after it produces 25(OH)D in the liver.
2, a lot of sweat can improve the basal metabolism and enhance the discharge of body waste.
3, according to research, after perspiration, if there is a wind more than 3m per second, the body will feel cool. The speed of 3m per second conversion is 10.8km, which is 5 minutes and 30 seconds per km. So as long as you run faster than this, you can feel the natural coolness.
4, the temperature continues to increase, many people will find that breathing is so difficult, especially some obese people, but also feel that staying in the air-conditioned room is an excellent thing. In fact, causing poor breathing and breathing difficulties is often due to low lung capacity. At this time, running can increase lung capacity. Running is aerobic exercise, which can increase the vital capacity of people. In the process, it can also increase the oxygen content in the blood and make breathing more smooth.
5, if the heartbeat is slow, it will often hurt health. Of course, the rapid heartbeat will also have a great impact on health. In general, heartbeats per minute are healthy at 70 times. By running, you can exercise your heart rate very well and have a good protection against the elasticity of the blood vessel wall, which in turn allows you to exercise your heart muscle.
6. The most joyful thing to do during the summer is to help the body lose weight. Obesity is a very painful thing, and it will lead to many other diseases. Running just regulates the body, helps the body to remove excess fat, and has a fast metabolic rate in the summer. Running at this time is the most beneficial for weight loss.
7, in the running process can continue to secrete more growth hormone, this material can delay aging.
Six safety precautions
1, go out early or late
If you like to run during the lunch break, it's best to modify the schedule in the summer! Noon is the time when the sun is most punitive. Try to avoid going out to exercise near noon to the evening. Run before the sun rises and enjoy lunch in the air-conditioned office. Can't get up or time does not allow? Then run after work! The sooner the better! Because the colder the lower the temperature. Whenever you run, it's in the shade as long as you can. It's cooler and the UV is not as strong.
2, do a good job of sun protection
Bronze is certainly good, but sunburn and skin cancer are not good! SPF 30 or higher sports sunscreens are necessary, but extra caps, sunglasses, and lightweight long-sweat wicking T-shirts will better protect you from exposure to UV rays. Look for high UV protection sunglasses. Be aware that clothing with SPF (sun protection factor) will add an extra layer of protection between sunscreen and the sun.
3, do not mind slowing down
When the temperature exceeds about 15.6°C, running conditions will be affected. In wet and hot days, you may have a catastrophic performance. When the weather gets hot, forget about negative deceleration! On the contrary, it will be better to keep pace with a slower pace. If you have a normal pace of 6 points per kilometer, then go to 6 and a half points! If the uniform speed is maintained throughout, the training effect is the same. This principle also applies to the game. Run conservatively and ignore others!
4, pay attention to pay
The replenishment strategy is not as simple as drinking water. When running in the summer, you may be like a sponge that has been squeezed. Rehydration is important, but at the same time, it needs to be supplemented with sodium, potassium, and other important electrolytes - preferably sports drinks. The stomach is sensitive to sugary drinks? Then use effervescent tablets! Remember to ensure that water is replenished before, during and after the run. Try to bring a sports bottle belt, place a bottle of water along the road, or plan the level of replenishment on the route back to the house or car, check the body temperature and energy status.
5, don't sneak yourself
Running is usually a personal pursuit, but also pay attention to share with others. Especially in the summer, it is safer to train with runners. Running friends can help you maintain your speed and happiness while sweating on hot days. If you don't have a running friend or prefer to run on your own, don't sneak out! At least let others know where you are. Give your friends and family a phone call or publish a training plan on social media so that people can find you in the first place.
6, try to exercise indoors
Although the benefits of outdoor running are more, when the temperature is too high, the treadmill is ideal, and occasionally enjoying the air conditioning is also very good! Indoor sports safety factor is higher, in order to ensure the training level can also maintain negative deceleration method.
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