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炎炎夏日,怎样安全健康地跑步?

2017-10-21 06:39英语美文 浏览:
炎炎夏日怎样安全健康地跑步?

Summer running can be challenging because the high temperatures cause excessive sweat and the body loses more nutrients than usual, raising the risk of heatstroke and heart disease.

Yang Jun, an associate professor and middle-distance race coach of Shanghai's Fudan University, gives us tips on how to run safely and healthily in hot weather.

Q: How long should you run?

A: Runners may feel discomfort when the temperature is above 28 C, so it is best to run early in the morning or at night. Amateur runners should not exceed 10 kilometers in a single session while experienced runners can increase their distance but should not exceed 20 kilometers.

Regardless of temperature fluctuations, you should maintain at least three running sessions per week.

When should you stop? [同济大学网,http://www.enbus.cn]

Stop to take a rest immediately if you feel breathless or dizzy or if you experience tinnitus, the inability to control your muscles or if you stop sweating suddenly. Take rest at a cool and ventilated place and have some fruit and carbohydrates.

It is a good habit to wear a heart rate monitor strap while running. Normal adults' heart rates are between 60-100 beats per minute. Slow down if your heart rate is more than 160 beats per minute.

What should you wear?

Clothes made of fast-dry fabrics are most recommended. Pure cotton clothes, though comfortable, will get wet through and may harm the joints in the long run.

Apply sun block when participating in long-distance races in the summer to prevent sunburn and skin disease. Caps and sports sunglasses with UV protection are also necessary.

How should you drink?

Have plenty of water before running. During the run, hydrate with frequent small amounts. You can take several sips every 15 or 20 minutes. Do not wait till you feel thirsty.

Sports drinks help replenish nutrients. However, excessive drinking of sports drinks will make your mouth feel dry. The best option is to alternate between sports drinks and water.

Will running make your calves thicker?

This is the most common myth among new runners. You may feel the muscle becomes stronger because the lactic?acid produced during running is not released in time and accumulates in the muscle, causing muscle soreness.

Aerobic exercises helps you lose fat; if you run too quickly or for too little time, then it becomes an anaerobic exercise, and will instead develop muscle, causing your calf to become more muscular.

Amateur runners, especially women worrying about their calves, can try jogging because it is an aerobic exercise. Run three or four times a week, each time at a distance of about five kilometers with a heart rate of about 130 beats per minute. That is also good for your cardiovascular system.
Post-run stretching
After running, it is important to engage in a relaxing cool-down, which can involve stretching and relieving the fatigue of muscles. The following are some simple stretches. Remember to do them for at least half an hour.

1. Quadriceps

Pull right heel towards the buttocks until the stretch is felt in front of thigh. Hold 30 seconds. Repeat on the other side.

2. Legs and Calves

Stand facing a wall. Put your right foot forward and bend your right knee while keeping the left leg straight. Lean into the wall. Hold 30 seconds and repeat on the other side.

3. Hips and lower back

Sit on the ground. Lift your right leg and cross it over the left and remain bent. Twist your trunk to look over your right shoulder. Change legs and repeat.

4. Hamstrings and Back

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.


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