To achieve the best weight loss effect in summer, you need to do the following:
  Warm up before running
Unlike winter, it is easy to overlook the warm-up before running in summer. Although the weather is already very hot, warming up before the run has nothing to do with the temperature. For any sport, warming up is necessary, and it is a necessary transition from the resting state to the sporting state. Activity can cause joint ligament strain and muscle strain.
Timely replenishment
Continuous sweating during summer running will cause you to lose more water. If you do not replenish water in time, it will increase the body's reaction to lack of water. Once the running volume is 10 kilometers or more, you must bring water with you to replenish the water in time, and don't feel thirsty It is too late to replenish water.
Running volume adjustment
At any time, the amount of exercise should be small to large, and gradually, sometimes you will feel that there is endless energy, but running should also pay attention to the gradual amount of exercise. If you are very tired after exercise, and still have headaches, dizziness, chest tightness and other discomfort after rest, you should reduce the amount of exercise.
Best time to run in summer
People who use 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 beneficial to health. Because morning running increases the possibility of blood clots in the blood vessels, it is easy to cause blood vessel embolism, because the blood's cohesiveness is increased by 6% at this time. Night running is the opposite. The number of platelets dropped by 20%, greatly reducing the risk of vascular embolism. In addition, blood pressure and heart rate rise and acceleration during morning running are relatively large, which is prone to overloading, which affects exercise results and health.
At night, the sensitivity and adaptability of physical strength and limb response both reach a peak, and the heartbeat frequency is the most stable or low. The increase in heartbeat and blood pressure caused by exercise is slower, which is beneficial to health. Evening running has the effect of promoting better sleep. As long as you master the exercise intensity, running at night will make people sleep better. Slight fatigue just happens to rest. Sports 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. At this time, exercise is more dangerous for people with weaker cardiovascular functions.
What to pay attention to in summer
1. Running on an empty stomach will increase the heart and liver burden, causing arrhythmia and other symptoms, and may even lead to sudden death; running half an hour or an hour before the most can eat something, or drink warm water;
2. It's no problem to walk a little if you are tired from running, but if you always run and walk at a time, if you repeat it, it will cause the accumulation of metabolites and make you more tired;
3. Running exercise is not a race, so there is no need to run fast. The correct speed is to run with a rhythm that can breathe smoothly, and pay attention to the temperature, moderation, wind direction and other surrounding environment changes to adjust your speed.
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