What should be paid attention to in treadmill exercise?

Running has become a fashion, a pair of running shoes, a pedometer, just run. However, many runners' awareness of running needs to be improved. For example, do you need to supplement protein after running, and how can runners supplement protein smartly? About these questions, the editor asked a professional fitness coach, and she explained to the editor the 6 problems that runners are most likely to ignore.

1. Exercise time

From the perspective of rest, the best time to run is in the afternoon. It is best to avoid the scorching sun at noon after 4 pm, so that around 10 pm, the body and brain will begin to enter a more fatigued state, making it easier to fall asleep. . People who run in the morning feel fatigued around noon, but it is not easy to fall asleep at night. Running after 9 p.m. is not suitable, otherwise the brain will be too excited and the time to fall asleep will be delayed.

2, can not drink solution

After each run, the ligament body function will be at a high level. At this time, drinking alcohol will make the body absorb alcohol faster and enter the bloodstream, which will be more harmful to the liver, stomach and other organs than usual. Over time, it will lead to fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases. Drinking beer after running will increase the uric acid in the blood, which will greatly stimulate the joints and cause inflammation.

3. Supplementing protein can not eat meat madly

After running, you need to supplement your body with protein to help your body recover better. At the same time, protein supplementation can also promote the growth of muscles, increase the proportion of muscles in the human body, and consume more calories in the human body, thereby achieving the effect of weight loss. However, in order to supplement protein, you can't eat meat and protein foods, and you must pay attention to the intake of vegetables and fruits. Because protein metabolites in the body are acidic, it is easy to cause fatigue in the body. Vegetables and fruits can neutralize the acidic products and make the body's acid-base balance. Avoid the risk of osteoporosis, kidney failure, obesity.

4. Don’t stretch while playing with your phone

When doing stretching after a run, don't stretch while playing with your phone. Because each group of movements during stretching should not be too long, and when stretching, your mind should be focused on the muscles you are exercising. Playing with your phone can be distracting, increasing the time between sets and reducing the stretch.

5. Avoid sports drinks

If the running time is less than half an hour, don’t drink sports energy drinks; if the running time is less than 1 hour, you can drink a small amount of energy drinks, but be careful not to overdo it, because the sugar content of sports energy drinks is too much, which will make you consume more energy. The heat is replenished.

6. Novices should walk first and then run on the Treadmill home fitness

The first time a novice gets on the treadmill, he should walk slowly, and then jog for 15 minutes. It is best to maintain this exercise intensity for 2 weeks, and then increase the amount according to individual physical fitness. Coach Liu also mentioned that people who are exercising for the first time will run on the treadmill without saying a word as soon as they enter the gym. Actually this method is incorrect. Before running, be sure to do warm-up exercises, which can increase the temperature of the muscles, making them softer and less prone to strain.