Hot dog, but still want to exercise how to do? How did you hear Beyonce's personal education?
Date: 2016-07-22 17:42
Lead: All along, summer heat and runners are like awkward couples. High-temperature training can improve the body temperature regulation ability, but the hot, humid and even thundery weather is the biggest challenge for runners physical and physiological systems.
Recently, in a 1,000 person night run event held in Orange Island, Changsha, six runners were also admitted to the hospital because of heat stroke. Three of them were seriously ill and were diagnosed with severe heat stroke.
How can we run safely and safely throughout the summer? Luke Taites, a famous American personal trainer who has coached Beyoncé, has developed a guide for outdoor sports in Pennsylvania for training and diet. And equipment selection guides runners in all aspects.
Outdoor temperature cannot exceed body temperature
High temperatures can increase the burden on your body because sweat can stay on your skin and it can hardly be evaporated. Titus said that high temperatures are the enemy that everyone must face when running outdoors and participating in outdoor sports.
However, people's ability to exercise at high temperatures is related to many factors such as weight, gender, and speed. Titus said there is a simple scientific basis for judging whether he can safely run and exercise outdoors:
Once the outside temperature exceeds your body temperature, we suggest that you should choose a gym, treadmill, swim, or some simple exercise at home.
32 °C, humidity more than 60% should not be outdoor sports
In summer, another natural enemy of outdoor sports is high humidity. Due to the high humidity and temperature, the sweat that flows out during exercise covers the body's skin, making it difficult to evaporate, reducing the blood's fluidity, and easily impairing cardiovascular function.
Titus said that according to the latest standards set by the Pennsylvania Sports Health Association, outdoor temperatures should exceed 32 degrees Celsius and humidity should exceed 60%.
If it is higher than this double warning line, then it will not only need to pay water every 15 minutes, but also need to reduce the exercise intensity by 15%.
Reduced strength by more than 28 degrees Celsius by 20%
In addition to replenishment, exercise intensity is at the core of safe outdoor running and exercise.
When the outdoor temperature exceeds 28 degrees Celsius, the body's pressure load increases by at least 20%. Therefore, in this case, the exercise intensity should be reduced by 20%. When running, the pace should be appropriately reduced by 20%, or the normal outdoor exercise time should be reduced by 20%. Titus said.
Summer night running to reduce the pace of 15%
According to a study by American scientists, as temperature increases, the pace of running will also be affected.
For example, at 16°C, your running pace may increase from the original 8 minutes/mile to 8 minutes 12 seconds/mile; when the temperature rises to 27°C, the body will have the same level of comfort as the general condition. The speed will slow by 12% to 15% and become 9 minutes 06 seconds/mile.
If you choose to run on a sultry summer night, you should also reduce the pace by about 15%, which will allow your body and heart to work more comfortably.
In general, after two weeks of adaptation, your body will adapt to the weather with greater humidity, better cooling, and then better improve your body's heat resistance.
Thunderstorm days running away from the water body
Summer is a season of frequent thunderstorms, outdoor sports should also consider the weather as much as possible. Titus suggested that if there is a thunderstorm in the next hour, then you should choose to go home or go to the gym and closed swimming pool.
If you experience thunder and rain during the run, then you should choose to enter the surrounding buildings. If there are no houses around, then you should keep away from river ponds and other bodies of water and try to avoid conductive objects (such as wire mesh, power lines, etc.).
Summer outdoor sports eat these
Titus and the Pennsylvania Sports Health Association also reminded all outdoor sports enthusiasts that during summer outdoor exercise and exercise, they need better targeted food intake, especially antioxidant-rich foods and fruits. Can improve your running and athletic ability in hot and hot conditions.
Things like nuts, tomatoes, grapes, cauliflower, garlic, blueberries, strawberries, and spinach are all you should eat in the summer.
Paying water is the top priority in running
In general, you need to adapt to two weeks of high humidity conditions. At the same time, during this period of time, feel your body's need for replenishment.
In a weather where humidity exceeds 60%, you usually need to supplement 120 to 240 milliliters of drinking water or sports drinks every 15 to 20 minutes. Before and after running, be sure to remember to add water. Generally speaking, it is best to drink 400 ml of water 30 minutes before running.
In addition, more than 400 ml of water or sports drinks should be added within one hour after running.
During running, you can bring your own small water bag to your waist, which is light and convenient.
Wearing chemical fiber blended clothing
Runners should avoid wearing cotton fabrics during the summer run. Cotton clothes are not easy to dry after absorbing sweat, causing frictional injuries. Breathable fabrics or professional running t-shirts should be chosen. Although the price may be relatively high, it will feel more comfortable for long-distance running.
Running socks
Don't wear 100% cotton socks while you run. Your feet may sweat a lot, and your feet will get wet, causing blisters. It is best to choose a synthetic mixture like Polyester, Acrylic, or CoolMax, these are the best dehumidifiers.
Date: 2016-07-22 17:42
Lead: All along, summer heat and runners are like awkward couples. High-temperature training can improve the body temperature regulation ability, but the hot, humid and even thundery weather is the biggest challenge for runners physical and physiological systems.
Recently, in a 1,000 person night run event held in Orange Island, Changsha, six runners were also admitted to the hospital because of heat stroke. Three of them were seriously ill and were diagnosed with severe heat stroke.
How can we run safely and safely throughout the summer? Luke Taites, a famous American personal trainer who has coached Beyoncé, has developed a guide for outdoor sports in Pennsylvania for training and diet. And equipment selection guides runners in all aspects.
Outdoor temperature cannot exceed body temperature
High temperatures can increase the burden on your body because sweat can stay on your skin and it can hardly be evaporated. Titus said that high temperatures are the enemy that everyone must face when running outdoors and participating in outdoor sports.
However, people's ability to exercise at high temperatures is related to many factors such as weight, gender, and speed. Titus said there is a simple scientific basis for judging whether he can safely run and exercise outdoors:
Once the outside temperature exceeds your body temperature, we suggest that you should choose a gym, treadmill, swim, or some simple exercise at home.
32 °C, humidity more than 60% should not be outdoor sports
In summer, another natural enemy of outdoor sports is high humidity. Due to the high humidity and temperature, the sweat that flows out during exercise covers the body's skin, making it difficult to evaporate, reducing the blood's fluidity, and easily impairing cardiovascular function.
Titus said that according to the latest standards set by the Pennsylvania Sports Health Association, outdoor temperatures should exceed 32 degrees Celsius and humidity should exceed 60%.
If it is higher than this double warning line, then it will not only need to pay water every 15 minutes, but also need to reduce the exercise intensity by 15%.
Reduced strength by more than 28 degrees Celsius by 20%
In addition to replenishment, exercise intensity is at the core of safe outdoor running and exercise.
When the outdoor temperature exceeds 28 degrees Celsius, the body's pressure load increases by at least 20%. Therefore, in this case, the exercise intensity should be reduced by 20%. When running, the pace should be appropriately reduced by 20%, or the normal outdoor exercise time should be reduced by 20%. Titus said.
Summer night running to reduce the pace of 15%
According to a study by American scientists, as temperature increases, the pace of running will also be affected.
For example, at 16°C, your running pace may increase from the original 8 minutes/mile to 8 minutes 12 seconds/mile; when the temperature rises to 27°C, the body will have the same level of comfort as the general condition. The speed will slow by 12% to 15% and become 9 minutes 06 seconds/mile.
If you choose to run on a sultry summer night, you should also reduce the pace by about 15%, which will allow your body and heart to work more comfortably.
In general, after two weeks of adaptation, your body will adapt to the weather with greater humidity, better cooling, and then better improve your body's heat resistance.
Thunderstorm days running away from the water body
Summer is a season of frequent thunderstorms, outdoor sports should also consider the weather as much as possible. Titus suggested that if there is a thunderstorm in the next hour, then you should choose to go home or go to the gym and closed swimming pool.
If you experience thunder and rain during the run, then you should choose to enter the surrounding buildings. If there are no houses around, then you should keep away from river ponds and other bodies of water and try to avoid conductive objects (such as wire mesh, power lines, etc.).
Summer outdoor sports eat these
Titus and the Pennsylvania Sports Health Association also reminded all outdoor sports enthusiasts that during summer outdoor exercise and exercise, they need better targeted food intake, especially antioxidant-rich foods and fruits. Can improve your running and athletic ability in hot and hot conditions.
Things like nuts, tomatoes, grapes, cauliflower, garlic, blueberries, strawberries, and spinach are all you should eat in the summer.
Paying water is the top priority in running
In general, you need to adapt to two weeks of high humidity conditions. At the same time, during this period of time, feel your body's need for replenishment.
In a weather where humidity exceeds 60%, you usually need to supplement 120 to 240 milliliters of drinking water or sports drinks every 15 to 20 minutes. Before and after running, be sure to remember to add water. Generally speaking, it is best to drink 400 ml of water 30 minutes before running.
In addition, more than 400 ml of water or sports drinks should be added within one hour after running.
During running, you can bring your own small water bag to your waist, which is light and convenient.
Wearing chemical fiber blended clothing
Runners should avoid wearing cotton fabrics during the summer run. Cotton clothes are not easy to dry after absorbing sweat, causing frictional injuries. Breathable fabrics or professional running t-shirts should be chosen. Although the price may be relatively high, it will feel more comfortable for long-distance running.
Running socks
Don't wear 100% cotton socks while you run. Your feet may sweat a lot, and your feet will get wet, causing blisters. It is best to choose a synthetic mixture like Polyester, Acrylic, or CoolMax, these are the best dehumidifiers.
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