What should I pay attention to when running outdoors in summer?

In summer, outdoor high temperature is better, and indoor vertical rhythm exercise is more suitable.

1. Summer sports mainly prevent high temperatures, and you can choose a cooler time period to carry out;

2. It is necessary to replenish water in time during exercise to prevent a large number of dehydration;

3. If conditions permit, you can choose indoor exercise, such as treadmill, vertical rhythm machine, elliptical machine, etc.;

4. After exercising, you can do some vertical rhythm exercises with relaxation, and the exercise effect is better.

Summer running should be protected from high temperatures, and it is necessary to hydrate in time. It is recommended to do indoor exercises, such as rhythm exercises.

Summer is suitable for indoor sports.

To prevent high temperatures, don't run outdoors in hot weather, and it's not bad to exercise in the inner rhythm.

The first method of hypertension: dietary therapy.

1. Control calorie energy, control staple food and fat intake, and try to eat less or no high-calorie foods such as candy snacks, sweet drinks, and fried foods.

2. Reduce the amount of salt used in cooking, and try to eat less salted foods such as pickles.

3. Eat less fatty meat and various animal fats, and control high-cholesterol foods such as animal brains and fish roe. Vegetable oils such as soybean oil, peanut oil, and sunflower oil should be used as much as possible for edible oil.

4. Eat more vegetables and fruits, especially dark vegetables.

5. Appropriately increase the intake of seafood, such as kelp, seaweed, seafood, fish, etc.

Method 2 for high blood pressure: exercise.

1 walk. 2. Jogging or long-distance running.

3 Vertical rhythm is an effective way of exercise to increase the concentration of nitric oxide in the blood, and nitric oxide can relax the central and peripheral blood vessels, and reduce the tension of the sinus node and reduce blood pressure and heartbeat. In addition, rhythm can increase the fibrinolytic capacity of the blood, reduce blood clots and embolism, and therefore reduce cerebral stroke or myocardial infarction diseases such as vascular thrombosis; Whole-body vertical rhythm can improve the cardiovascular system and prevent cardiovascular disease in patients without cardiovascular disease; For people who already have cardiovascular disease, it can reduce the risk of cardiovascular damage. Rhythm can also be used in combination with drugs or other ** as an adjunct to cardiovascular disease**.

Hope it helps.

If you are a patient with high blood pressure, it is recommended to do some soothing exercises indoors, such as rhythm, yoga, etc.

To prevent high temperatures, it is easier to move rhythmically.

Sun protection. Hydrate electrolytes.

Pay attention to the intensity of your training.

Try to run in the morning and evening when it's cooler.

In the summer, it is better to choose indoor exercises, you can do some aerobic and resistance training, and you can relax through vertical rhythm after the end.

Heat stroke and dehydration: If you are tired of running, go to the shade to rest, or you will suffer from heat stroke before you know it.

Outdoor running should pay attention to heat prevention, and it is better to run at night.

Don't run outside in the summer, it's too hot.

In summer, it is better to do indoor exercises, yoga and rhythm exercises are recommended.

Outdoor sports are not recommended in summer.

Vertical rhythm movement does not reduce fat by increasing the body's metabolic rate, but through stem cell differentiation to reduce differentiation into fat cells. It is a new way to lose weight, and it can also be used in conjunction with other ways to lose weight.

Or don't run outside, it's too hot. It was good to have the air conditioner on at home.

You can't stop clamping immediately after punching.

When running outdoors in early spring, you should be well prepared to accumulate experience to avoid injury. Although it has a strong protective effect on the body in a warm and comfortable room, and there is no need to worry about the weather, it is still recommended that you choose to run outdoors. Because the state of the human body on the indoor treadmill is "passive following", and because the frequency of the machine is fixed, people can not grasp the rhythm of their body when running, and the joints of the human body will always be in a tense forward bending state, which increases the pressure on the knee and is easy to cause injury.

So friends who want to run can choose the right weather to go out. If it's still snowing in some areas, it's a good idea to wait until the snow stops out and the sun is almost free of snow before going out for a run.

1.If you don't exercise much throughout the winter, you can't run too much at first. It is recommended to run 3 km for the first time.

But not less than 3 km. According to the average physical fitness of a runner, it takes about 25 minutes to run 3 kilometers. People who exercise for less than 20 minutes will not achieve the fat-burning effect.

Three kilometers is the minimum distance and is run three times a week. The body starts to adjust to the intensity of running and slowly increases it, while correcting the running posture, regulating breathing, stretching before and after running, and so on.

2.Preparation before running is also very important, prepare non-slip running shoes in advance, and dress according to the principle of "sweating inside, keeping warm in the middle, and windproof outside". You can wear a hat and gloves, but it is not recommended to wear a scarf to go out to avoid the problem of your neck being too tight and breathing.

Remember to bring a thermos mug before going out. The weather is dry in early spring, people are prone to thirst, and running will aggravate the reaction of water shortage, so it is necessary to replenish water in time.

3.Outdoor running in spring has become the choice of many people, so be sure to pay attention to adequate preparation before running. As the temperature changes from cold to warm in spring, when the temperature is low, it is easy to have accidents such as muscle or ligament strain and joint sprains.

In early spring, the weather is changeable. When you go for a morning run, you shouldn't dress too little. Don't run too hard to avoid sweating.

Don't take off too much clothing when you're sweating or feeling particularly hot. The above are what should be paid attention to when running outdoors in early spring? The answer to the question of how to avoid injury.

Be sure to pay attention to safety issues, pay attention to keeping warm, but also wear professional sportswear, be sure to master the appropriate exercise and running frequency during the running process, adjust your breathing, and then be sure to move your wrists and ankles before running, not too long running, not too much intensity.

You need to pay attention to your physical condition, pay attention to the outside temperature, pay attention to the warmth measures, pay attention to the way you exercise, and also pay attention to the warm-up exercise before exercising. If you want to avoid injury, you should exercise according to your physical condition during exercise.

You need to pay attention to keeping warm, you need to warm up in advance, you must pay attention to the surrounding situation, pay attention to safety, and choose the right time to run, so as to avoid injury to your body.

Make sure you run on a safe street or in the opposite direction on the road (so you can see the oncoming traffic). Also, be careful of some cracks in the road and avoid running on bumpy gravel roads, which can cause injuries such as broken feet.

When you just start to resume running, remember not to rush it, please follow the two requirements of running slow or not fast, and running short and not long. Running slow or not fast means that it is for the running pace, which should be slow rather than fast; Running short or not long means that when you start running again, you can't run for a long time; Running according to these two points is the best for your body.

Outdoor running should first prepare supporting equipment, and preheating before running cannot be saved. Be sure to do relaxation exercises after running, if you don't do it, it's not good for your body.

You run, don't break the rules, and abide by the law. Pay attention to what you are an adult, and know in your heart. It's not a three-year-old child, I don't have enough to eat, so I look for a place where there are fewer people....Do not say. Do it yourself.