Although it has experienced countless times of spring cold, but it is difficult to stop the pace of spring, the birds are singing and the flowers are fragrant, the energetic spring has come, after the cold winter, the body's functions are still recovering, so spring sports should pay attention to the following matters: it is not recommended to exercise at high intensity, step by step, avoid anaerobic exercise, avoid exercise before bedtime. In general, jogging is the best choice for spring sports, so let's talk about spring jogging together.
1.Warm up properly.
Before you start running, a proper warm-up can effectively raise the temperature of your body, prevent sports injuries, and help you get into a better state of exercise. Warm-up activities can include stretching exercises, joint movements, etc.
2.Progressive training.
There is a process of adapting the body to the intensity of exercise, not based on increasing the amount and intensity of running, it is recommended to start from a slow speed, short distance, and gradually increase the running time and intensity, and the increase in running volume should follow the 10% principle, that is, the next week's running volume should not increase by more than 10% compared with the previous week, so as to gradually improve cardiopulmonary function and endurance, and avoid excessive fatigue and injury.
3.Run 3 to 4 times a week.
To maintain good health and results, it is recommended to run 3 to 4 times a week for 30 to 60 minutes.
4.Strengthen your core.
Core strength refers to the muscle strength of the abdomen, back, and hips. During running, these muscle groups play a role in stabilizing the body. By strengthening core strength training, you can improve the efficiency and stability of running.
5.Lean forward with your center of gravity.
During running, keeping the center of gravity of the body slightly forward can reduce the burden on the ankles and knees, and improve the stability and comfort of running.
6.Breathe properly.
During running, the right way of breathing can effectively increase oxygen intake and reduce fatigue. Abdominal breathing, in which you inhale and exhale with your abdomen, is recommended to reduce the fatigue of running. When the running speed increases, you can change to two steps and one breath, one step and one breath.
7.Keep an eye on your heart rate.
During running, paying attention to changes in heart rate can effectively control the intensity and effect of exercise. It is recommended to keep your heart rate between 60% and 80% of your maximum heart rate.
8.Choose the right running shoes.
Choosing the right running shoes is very important for both the performance and comfort of running. It is recommended to choose shock-absorbing and well-supported running shoes, which can effectively reduce the burden on the feet and knees.
9.Slow speed and small stride.
During running, using a slow, small stride can effectively reduce fatigue and improve endurance. At the same time, slow running can also burn fat better and achieve the best effect.
10.Take moderate rest.
After a run, proper rest and recovery can help the body recover to its best condition and avoid fatigue and injury. It is recommended to stretch properly after running, and you can also schedule other forms of exercise 2 days a week, such as swimming, yoga, strength training, etc., while maintaining adequate sleep and diet.
11.Relax after a run.
Pay attention to relax your body after runningAfter running, proper relaxation activities can promote physical recovery and avoid muscle stiffness and injury. Try doing light stretching exercises or relaxing activities like yoga.
12.Eat right.
Before and after running, we should pay attention to the reasonable combination of diet to ensure the intake of nutrients. It is recommended to eat a small amount 1-2 hours before running, and you can choose some foods with complex carbohydrates and proteins, such as oats, whole wheat bread, chicken, eggs, etc. After running, you need to replenish enough protein and carbohydrates to help your body recover.
13.Stay positive.
Running is a sport that requires perseverance, and maintaining a good mindset is very important for long-term persistence and results. It is recommended to maintain a positive and optimistic attitude during the running process and enjoy the fun and sense of accomplishment brought by running.
14.Adjust your running schedule appropriately.
During running, you need to adjust your running plan appropriately according to your body's reflexes and athletic ability. If you feel unwell or exercise too much, you can reduce the amount of exercise or rest for a period of time to avoid excessive fatigue and injury.
15.Pay attention to the weather and the environment.
During the run, you need to be aware of the changes in the weather and environment. If the weather is too hot or too cold, you can choose the appropriate time and place to exercise to avoid overexposure to harsh environments and cause physical discomfort.
Although spring is getting warmer, the weather is still a little cold, so you should pay attention to keeping warm during running, and beware of allergies such as pollen and tidbits. In addition to running, strength training is also very important. By strengthening muscles, you can improve your body's stability and endurance, while also reducing the risk of sports injuries. In addition, you can also try other sports methods, such as swimming, cycling and other sports combinations, which can better improve the overall quality and health level of the body. Don't ignore rest periodRest is an important part of the body's recovery, don't ignore rest time. It is advisable to give your body enough rest time after running to get your body back to its best and avoid excessive fatigue and injury.
In short, there are many benefits of running in spring, but scientific and reasonable plus persistence is the only rule, do the above things well, and spend spring and summer healthily.
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