Things that girls must know about running
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March 30 02:06:50, 2023
People who love running are active and healthy people. However, in general, boys and girls are still somewhat different, and there are many differences in the reasons for exercise, exercise patterns, and physical conditions. Girls should pay special attention to several issues.
After exercise, weight is heavier?
1, when you do training is to strengthen the muscle mass, which will make the body become strong and become a source of weight, so although body fat is reduced, but you are more 'fitness', weight loss is not as good as fat loss, shaping is more important.
2, your body is learning to store carbohydrates to provide the energy needed for long-distance running, and therefore need more water to break down glycogen, both of which are the reasons why weight may become heavy.
Do not dare to eat, have enough energy intake, in order to maintain a high metabolism, better burning fat, but running can not be used as a reason to eat more, nor is it the reason to continue to drink excessive amounts of high-sweetened sports drinks, it is recommended It is best to tie in with the diet plan and record the food that is eaten every day, so that it is more efficient and has goals.
How to do leg swelling
Girls can relax their tight legs with a hand or roller massage, reduce lactic acid accumulation, and can also lift their legs before going to bed, promote blood circulation, and work with some pressure products to better effect. Do not think running will make legs thicker, jogging is aerobic exercise, with massage stretching, not only does not make the legs thicker, but make the lines more compact and delicate!
Choose the right underwear
Comfort is the most important point in choosing sports underwear. A runner should not make the chest a distraction. Too tight sports underwear can hinder breathing and are easy to rub, while too loose can not provide good support. Because women wear underwear from a very young age, the ligaments near the chest gradually lose their natural support, and a suitable sports underwear can strengthen the ligament function that connects the chest tissue.
Please pay attention to three places when buying: strap, lower elastic band and cup.
If the strap is the main support point is not fit, the main support should be responsible for the elastic band below, take a deep breath to check whether it is fully affixed, and see if the cup does not completely cover the chest.
Can the menstrual period run?
Exercise can promote blood circulation. In the long run, it can improve the various discomforts in the physiological period. Physiological exercise and running are theoretically completely free from problems. Some people can still complete the course or even perform well in the physiological marathon, but everyone Different physical conditions, feel very uncomfortable to rest, do not have to be forceful.
How to choose flat shoes?
What are the main points of attention when buying shoes for flat feet? Usually when the flat feet are running, the feet will show the inner eight state, so the sense of balance is not good, so you should look for shoes that can maintain stability, and some will clearly indicate "motioncontrol" and "stability" on the shoe box. This is an indicator. More importantly, it is still necessary to personally try running and running.
Missing iron can not!
Women are at a high risk of suffering from iron-deficiency anemia. In addition to general physiological reasons, such as menstruation or pregnancy, they are afraid of becoming obese due to obesity and vegetarianism, or they may develop iron deficiency anemia when they consume less animal food. Running also causes the loss of iron, because iron will flow out of the body with a lot of sweat, and exercise will destroy the red blood cells, making it impossible to transport iron, so women athletes have a higher chance of anemia. Symptoms include pale skin, thin and brittle nails, reduced endurance and thinking, fatigue, dizziness, chills, etc. The supplement of iron-rich foods and vitamin C, which can help absorb iron, can improve anemia.
More targeted healthy foods
1. Beef: Provide iron, supplement iron deficiency caused by monthly events, sweat or exercise.
2. Pomegranate: Provides antioxidants to relieve stiff and painful joints.
3, Almonds: Provide healthy fats and calories
4, lentils: provide cellulose, and will produce a sense of satiety.
5. Carp: Provide calcium and vitamin D to prevent osteoporosis.
6, low-fat yogurt: provide beneficial bacteria, enhance the immune system, because runners are more susceptible to colds and upper respiratory tract infections.
7. Kale: Provides vitamins A and C to help the immune system and reduce the chance of cervical cancer effectively.
8, buckwheat: provide healthy carbohydrates and protein, help to store glycogen.
Running safety
1. Choose a bright route. Make it easier for you to see you and avoid sudden disasters.
2, in the face of the direction of the car to run, it is easier to see the car can also dodge in a timely manner.
3. Avoid running where there is no sidewalk, and it is easy for drivers to ignore.
4, make yourself a little obvious. Try to wear white, yellow or orange clothes and wear reflective equipment.
5, the body with a certificate.
6, often changing the route and training time. The gangster may first investigate the runner's habits and then start to make himself an easy target.
7, try not to run alone, last resort, tell someone your running path and running time.
8, with a mobile phone, easy to contact.
9, even if there is no vehicle, we must pay attention to the runners and bicycles next to them.
10. Believe intuition. If you think you are in an unsafe place, please leave and change course.
11. Don't listen to music. Not only will you be distracted, you won't hear car noise, barking dogs and other dangerous moments.
Can you exercise during pregnancy?
When women are in a state of pregnancy, they always worry that exercise may affect the fetus. In fact, exercise will bring many benefits to pregnant women:
1, to help reduce fatigue, especially in the early stages of pregnancy, is also effective in insomnia.
2, shorten your delivery time.
3, during pregnancy will not be endless increase in fat.
4, enhance your patience in the face of childbirth and the entire pregnancy.
5. Reduce pain during pregnancy.
6, also reduce the possibility of laceration of the genital laceration or serious injury.
7. It will make you feel good again.
8, postpartum recovery faster body.
9, once you develop this habit can continue in the future.
Running in the early stages of pregnancy is not a problem. Of course, when you are physically inconvenient, do not exercise vigorously! Choose a gentle fit for yourself.