What are the contraindications to running

What are the contraindications to running, now people are very concerned about the management of their own body, a lot of friends will be through the movement to control the body, running is a very common sport, but there are a lot of running, the following share what are the contraindications to running.

What are the taboos of running1

1, what are the taboos of running in the fog running

The fog contains a lot of harmful substances, such as acids, alkalis, salts, amines, benzene, enzymes, etc., and at the same time, also sticky with some dust, pathogenic microorganisms and parasitic eggs, the people in the fog running, prone to allergic rhinitis, laryngitis, tracheitis and other allergies. Diseases. And because of the thin oxygen in the fog, it will lead to insufficient oxygen supply to the body, and thus chest tightness, fatigue and other adverse reactions. In addition, running in the morning should not be too early, because too early to go out running, many harmful substances in the air at night has not been dispersed, inhalation of these harmful substances will be unfavorable to the health of the body.

2, running taboos of what is running on an empty stomach

Because running on an empty stomach when there is no food in the stomach, the energy supply is not enough, so that the gastric juice secretion is strong, easy to cause gastric pain and duodenal ulcer. If the distance of the morning fitness long-distance running is relatively long, you can first drink a small cup of sugar water or eat less snacks of food. In addition, before and after meals should not be running. Running after a meal or running immediately after eating will cause a decrease in gastric acid secretion, affecting the digestion of food, over time will cause gastric problems, generally 1 hour after the meal and then running exercise is good.

3, running taboos have what of the open mouth breathing

running process, be sure to breathe y, and breathing to have a rhythm. Three steps a suction five steps a call, especially in winter, due to the cold winter, running do not open your mouth to breathe, cold air into the windpipe, will cause harm to the body. Should be half open mouth, and tongue against the upper teeth, mouth and nose *** with breathing. In the process of running, if you feel uncomfortable, heavy legs, chest tightness, when you do not want to continue to run, we must properly reduce the running speed, adjust the breathing.

4, running taboos of what is running after the rush to sit down and drink

After running, do not rush to sit down and rest, the best pressure legs, kick legs, or jump in place, and then beat the thighs and calves, so that the muscles are fully relaxed. Before and after long-distance running, avoid drinking a lot of water and eating, so as not to increase the burden on the gastrointestinal tract. After a long run, a lot of sweat, thirst, more than drinking water immediately, you should rest for a while and then slowly drink water, and can not drink too much at once.

The benefits of long-term persistent running

1, to improve the quality of sleep: through running, the brain's blood supply, oxygen supply can be increased by 25%, so that the quality of sleep at night will follow.

2, increase lung capacity: running can make the average lung capacity from 5, 8 liters to 6, 2 liters, at the same time, the amount of oxygen carried in the blood will be greatly increased.

3, exercise cardiac muscle: exercise, the heart beat 'frequency and efficacy are greatly improved, the elasticity of the blood vessel wall also rises.

4, enhance immunity: running can promote the production of white blood cells, etc., can eliminate the virus and bacteria in our body.

5, enhance the body's toughness: running can make the tendons, ligaments and joints of the anti-injury ability to enhance, reduce the chances of sports injuries. At the same time, the skin, muscles and connective tissue can also become more solid.

6, eliminate tension: jogging can inhibit the secretion of adrenaline and cortisol, two hormones that can cause tension, and at the same time can release the "endorphins" that make people feel relaxed.

7, delay aging: regular exercise, growth hormone secretion will increase, can delay aging.

What to pay attention to running

1, pay attention to choose the right running shoes

Typical jogging shoes should be light in weight, soft, but the soles should be able to withstand repeated impacts, so it is necessary to choose a few layers of different materials made. A good pair of jogging shoes should generally meet the following conditions: a firm heel, a wide and stable heel, and the first 1/3 of the sole should be soft. If you are just starting to run, you can choose running shoes according to your foot type. The official websites of sports brands Asics and Mizuno are able to test the foot type.

2. Pay attention to the correct posture

Beginner runners should pay attention to the middle of the foot when landing, and let the impact quickly spread to the whole foot. The calf should not be too far across, to maintain a high stride frequency, small span (stride) to run is the correct posture. Swing your thighs and knees forward, not up. When you swing your leg forward, actively send the hip, running weight loss is to pay attention to the rotation and relaxation of the hip.

3, do not ask to run far

Experts suggest that when girls start running, they can not set a time or distance goal for themselves, follow their own feelings and run, run home to rest when they are tired. You can use a combination of jogging and walking. When you get tired, walk for a while, and when you recover, keep running. Don't be in a hurry. If you are just starting to run, you can run in a step-by-step manner, which is more conducive to your health and well-being.

What are the taboos of running2

1, can not run immediately after dinner

Many people eat dinner to start preparing to run, although the night time is more abundant, but some people eat dinner later, in order not to affect the early bedtime, so eat dinner to start running.

Although dinner is less than lunch, but just after eating, the stomach is busy digesting food, immediately strenuous exercise, not only affect the digestion, but also lead to gastroptosis. It's not worth it to go out and exercise, but it makes the body damaged.

2, can not run after eating

Some people would like to think that since you can not eat immediately after running, then run after eating it. This does prevent gastroptosis, but it also creates other problems.

When people are fasting, they tend to have lower blood sugar and consume a lot of energy in their bodies, which is likely to lead to a lack of stamina, and it is easy to faint; in addition, eating after fasting exercise will make you hungrier than before, and you will eat more without realizing it, and even gobble it up. Neither for digestion nor for slimming, there is no benefit.

A more appropriate time to exercise, is one hour after dinner, the food is almost digested, and replenished with a certain amount of energy, running more strength.

3, not in the traffic flow of the place running

Now the vehicle is more and more, even at night, the road is still cars. If you run on the side of the road in heavy traffic, maybe the road is very spacious, and you can run in a straight line, feel very smooth, but so many car exhaust pollution is not only the air, but also the human lungs.

Running itself is a kind of aerobic exercise, delivering more oxygen to the body and exercising the heart and lungs. But car exhaust contains carbon monoxide and leaded gasoline, and these toxic substances will bring very great harm to the human body.

One more thing, running in a place with heavy traffic is a safety hazard, not only for the vehicles, but also for the road surface which is unevenly pressed by the vehicles and prone to potholes, which makes it easy to sprain your ankle.

Therefore, choosing the right place to run is very important, even if the park or gym is a little far from home, it is best to go by bike and then start running, you can get a double workout.

4, do not wear headphones when running

Many people will wear headphones when running, because running is a kind of monotonous movement, especially when a person is more boring. Wearing headphones immediately feel interesting, but also can alleviate the fatigue brought about by running, so that the sport can be long-term persistence.

However, outdoor noise is often larger, even in the park, the volume is also larger than in the indoor. This can obviously be detrimental to hearing; in addition, when running, there is friction between the headphones and the ear, which can damage the skin of the outer ear, and if the headphones are of poor quality, the damage is even greater.

Also, the blood circulation of the whole body when running is very conducive to health, but wearing headphones will hinder the blood circulation near the ear, plus easy to sweat when exercising, it will breed bacteria and cause inflammation.

If you want to listen to music while running, you can bring a lightweight player and play it in external mode. You can kill the boredom of running and protect your ears at the same time, so you get two birds with one stone.