There are many benefits in running in winter, and there are tricks to exercise-dataload


Winter running benefits, how to exercise the trick after the beginning of winter, the temperature is more and more low, many people prefer to exercise indoors. But doctors say it’s good to keep running outdoors while weather conditions and air quality are appropriate. The benefits of cold winter running outdoor environment will continue to stimulate the body, let the muscles, blood vessels keep shrinking, accelerate the The new supersedes the old. and blood circulation, improve the cold resistance of the body. Most people are accustomed to "cat winter", monotonous and stuffy environment will affect the excitability of the cerebral cortex, so that the body temperature insensitive to the outside world. And the right amount of outdoor exercise can stimulate the body and the brain, so that we can no longer numb in winter". On working through running to lose weight in the crowd, although winter running after sweating looks as good as the summer, but the effect is inferior and fat. The The new supersedes the old. under cold environment will become faster, not physical consumption in the movement of the heat will increase, which is the reason for running a better fat burning effect. Morning running should not be too early, running requires long-term adherence, especially in winter. It’s cold in the morning. It can run in the afternoon or run at night. If the morning run is best not earlier than 6 points. Because of the low ebb at this time the human body, especially hypertension and cardiovascular disease in people cannot go so early, but insist morning run run exception. Jogging is important in winter, and jogging is recommended. After five minutes of jogging, full stretching, ankle and knee joints should be performed to improve the muscle temperature and flexibility of the ligaments. Huang Guangmin introduced, when running to nose breathing, to warm into the cold air of the body. Exhale to nose and mouth at the same time, generally three step rhythm It differs from man to man., a breath or three step half breath is appropriate, suffering from rhinitis runners can wear masks. Winter is often dry climate, timely replenishment significance. When running, it is recommended to add warm water in time, so as not to be choked by cold water when it is supplied with water. Wind protection is very important, winter running need to warm, close to wear the best permeability is a little better clothes, the middle layer of warm. The inner layer can be wearing a fleece, the outermost layer do windproof, recommended personal wearing special running tights, best not to wear cotton clothes, don’t sweat sweat, the wind blows is very cold. "The pants also recommended tight pants, gloves, hats, winter running earmuffs can. Slippery shoes should be worn in rain and snow weather. Whether it’s morning running or night running, everyone should wear bright colors or reflective clothes to remind drivers to pay attention to them. At the same time, according to the clothes, the temperature increase or decrease after exercise, if sweating should be promptly wiped away sweat, sweat for sports apparel, footwear, and dressing, prevent heat loss. Be careful not to stay in the windy area to avoid catching cold. Winter is best not to run shirtless, while sweating, can take off his coat, but was sweating, cold wind blowing, the body will produce sharp contraction, is not good for the body of people there will be trouble, especially on cardiovascular and cerebrovascular diseases people. Many people ran for reducing gear running in order to lose weight. But the doctor said, running to master the technique of body fat. Because people keep a fixed speed for a long time ~!

冬天跑步益处多多,如何锻炼也有诀窍立冬过后,气温越来越低,不少人更倾向于在室内锻炼。不过医生表示,在天气条件与空气质量适宜的情况下,坚持在户外跑步大有裨益。冬季跑步益处多寒冷的室外环境会不断地刺激人的身体,让肌肉、血管不停收缩,加速新陈代谢与血液循环,提高身体的耐寒性。大多数人习惯“猫冬”,单调闷热的环境会影响大脑皮质的兴奋性,让身体对外界的温度感应迟钝。而适量的户外锻炼则能达到不断刺激身体和大脑的效果,让我们冬天不再“麻木”。对致力于通过跑步来减肥的人群而言,尽管冬天跑步后出汗看上去不如夏天多,但其减脂效果却并不逊色。由于人在寒冷的环境下新陈代谢会变得更快,身体在不运动时消耗的热量也会随之增加,这也就是冬季跑步有着更好的燃脂效果的原因。晨跑不宜过早跑步需要长期坚持,特别是冬天。早晨天气寒冷,可以下午跑或者晚上跑。如果晨跑最好不要早于6点。因为在这个时间段人体处于低潮期,尤其是有高血压和心脑血管疾病的人更不能这么早出门跑步,但常年坚持晨跑的跑友例外。冬季跑步的热身相当重要,建议以慢跑为主。在完成五分钟左右的慢跑后,应进行充分拉伸,活动脚踝与膝关节,以提升肌肉温度和韧带的灵活性。黄光民介绍,跑步时要以鼻子呼吸为主,以温热吸进身体的冷空气。呼气则要口鼻同时,节奏因人而异,一般以三步一呼气或三步半一呼气为宜,患有鼻炎的跑者则可以戴上口罩。冬季往往气候干燥,及时补水意义重大。跑步时建议适时补充温水,以避免在补水时被冷水呛到。防风防寒很重要冬天跑步需要保暖,贴身穿的最好是透气性能好一点的衣服,中间一层保暖。内层可穿着抓绒衫,最外一层做到防风,推荐贴身穿跑步专用的紧身衣,最好不要穿纯棉衣服,出汗了不吸汗,被风一吹很冷。“裤子也是推荐紧身裤,冬天跑步戴手套、帽子、耳罩都可以。雨雪天气需穿防滑跑鞋。无论晨跑还是夜跑,大家都应该穿颜色炫亮的衣服或者是反光衣,以提醒开车的司机注意。同时,要根据气温适当增减衣服,锻炼后,如果出汗多应当把汗及时擦干,换去有汗的运动服装、鞋袜,同时穿衣戴帽,防止热量散失。注意不要在风大的地方逗留,以免伤风感冒。冬天跑步最好不要打赤膊,虽然出汗了,可以脱去外套,但出汗以后,被冷风一吹,人体会产生剧烈的收缩,对身体不好的人会出现麻烦,特别是对有心脑血管疾病的人。变速跑适合减脂不少人跑步是为了减肥塑身。不过医生表示,跑步减脂塑身要掌握技巧。因为人长时间按固定速度奔跑,就会让心跳维持在同一频率,这样一来人体就会适应这种能量消耗,不利于减脂塑身。变速跑是运动消脂很好的方法。所谓变速跑是指在奔跑中不断改变速度,以此达到调整心率、促进燃脂的作用。比如一个人先快走了5分钟,再慢跑5分钟,然后是中速跑5分钟,最后快跑5分钟,之后再恢复到快走的过程,就是一个完整的变速跑循环。这么做的好处除了调整自身的心率之外,还可以起到保护、提高自身心肺功能的作用。先慢后快适用于一切跑步的人群,有人一跑就图快,这是错误的。人从慢走到奔跑是需要一个过程的,这个过程可以帮助人唤醒自身肌肉,避免运动损伤。此外,跑步时可能跑了10分钟左右就会觉得自己呼吸困难,四肢发软,觉得已经到身体极限了。如果这个时候停下了脚步,那么你这次跑步对于身体锻炼是没有什么好的效果的。呼吸困难时可以通过加强深呼吸来慢慢缓解这种疲劳,身体过了这个适应点就能再次缓解之前的不适。也就是在出现之前的情况的时候,你要做的是放慢脚步深呼吸,等到身体缓过来后再重新出发。 点击加入大粤健康官方群 (187945286)更多精彩,更多福利,就差你了哦~相关的主题文章: