Blind running, will only lose more fat! Four "hidden rules" you need to know
Summer is coming, it's time to lose weight. Running has become a way that many people want to choose, so how to lose weight in summer?
To achieve the best weight loss effect in summer, you need to do the following:
Warm up before running
Unlike in winter, it's easy to ignore the warm-up before running in summer. Although the weather is already very hot, the warm-up before running has nothing to do with the temperature. For any sport, warm-up is necessary. It is the necessary transition of the body from a resting state to a moving state. If you do not do sufficient preparatory activities before exercise, it will cause joint ligament strain and muscle strain.
Replenish water in time
Sweating during running in summer will make you lose more water. If you don't replenish water in time, it will aggravate the body's reaction to lack of water. Once you run 10 kilometers or more, you should take water with you to replenish water in time. Don't replenish water when you are thirsty. It's too late at that time.
Run adjustment
No matter when, the amount of exercise should be from small to large, step by step, sometimes you will feel endless, but running should also pay attention to the amount of exercise step by step. If you are very tired after exercise and still have headache, dizziness, chest tightness and other discomfort after rest, you should reduce the amount of exercise.
Best time to run in summer
People who take running as a means of physical exercise generally choose to run after getting up in the morning, but the results of scientific research show that running at night is good for health. Because morning running increases the possibility of thrombosis in blood vessels, which can easily lead to vascular embolism, because the cohesion of blood increases by 6%. On the contrary, the number of platelets decreased by 20%, which greatly reduced the risk of vascular embolism. In addition, the rise of blood pressure, heart rate and acceleration during morning running are large, which is easy to produce overload and affect the exercise effect and health.
In the evening, the sensitivity and adaptability of physical strength and limb reaction reach the peak, and the heart rate is the most stable or low. Exercise leads to faster heart rate and slower blood pressure rise, which is beneficial to health. Running at night can also promote better sleep. As long as you master the exercise intensity, running at night can make people sleep better. Exercise medicine has proved that when you get up in the morning, the operation of various organs of the human body is still at a low level. Exercise at this time is more dangerous for people with relatively weak cardiovascular function.
What should summer run to lose weight to notice
1. Fasting running can increase the burden of heart and liver, cause arrhythmia and other symptoms, and even lead to sudden death; you can eat or drink warm water half an hour or an hour before running;
2. If you are tired from running, it's no problem to walk a little, but if you always run and walk again and again, it will cause the accumulation of metabolic substances and make you feel more tired;
3. Running is not a competition, so there is no need to run fast. The correct speed is to run with a smooth breathing rhythm, and pay attention to the temperature, moderation, wind direction and other changes in the surrounding environment to adjust your speed.
