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Seeking: Winter How physical reserves?

My Beautiful Laundrette ah2010-01-29 21:01:02 +0000 #1
I would like to reserve physical fitness this winter, may I ask you a teacher, I have the sub-stages, each stage of training the content of what is there should pay attention to what!

400 meters, I want to improve performance, some time ago to play an ankle injury, and self-cultivation for a long time, and now is almost good, and winter is a good physical reserves of time, so I would ask the teacher to help me!

Thank you!
zhybbnn2010-01-29 21:05:54 +0000 #2
reserve physical distance running is the best means of physical exercise in winter, through the long-distance training can improve the function of the respiratory and cardiovascular system, improve the body's external environment and climate adaptability, improve the body's immune force and resistance to disease. However, long-distance running in winter should pay attention to the following questions.

One to understand the function of their status, exercise capacity, health standards, reasonable arrangements for exercise (especially long-distance running in the initial phase).

Second, to understand the process of the body's long-distance running a series of "physiological response", especially in the limit a second breath, muscle aches and so on, grasp the exercise-induced injuries and other protective laws.

Third, when engaged in long-distance running training, you must follow the laws of physiological changes, in line with sports hygiene requirements, compliance with the principle of gradual and systematic principles of the formation of motor skills to master the laws.

4, in the long-distance race training before the warming-up must be sufficient training to be done after finishing the activities. Warming-up function allows quick access to the body systems working conditions to meet the requirements of vigorous exercise, reduce or prevent the occurrence of sports injuries, warming-up activities can be jogging and doing exercises the muscles of joints. Would enable a better finishing the body tense state of motion from the gradual transition to a state of relative quiet, and can eliminate the metabolites of the body, reducing muscle soreness and fatigue. Organize activities to do deep breathing exercises and relaxation of muscles.

5, long-distance race should pay attention to the rhythm of breathing and running to coordinate. Breathing methods vary, generally two or three steps a call, a two-step absorption, breathing to nose and mouth at the same time, the winter use the tip of the tongue rolled up long-distance micro-lick the palate, and to avoid the cold air directly stimulate the trachea.

6, the movement should not be too thick to wear clothing to avoid a large number of sweat. However, some attention to keep warm after exercise to prevent colds.

7, after exercise, drink plenty of water should not be very soon. After exercise 20 - 30 minutes, may be appropriate to drink warm water or dilute brine to supplement the body movement due to excessive loss of water and salt, but not He Liangshui.

8, in the long-distance running training, it is necessary to strengthen and develop good nutritional eating habits. In the long-distance running training, the strengthening of the body's metabolism, energy consumption increased, rational nutrition and food hygiene to help stabilize the balance of the body environment, strengthen the body's adjustment and recovery, in order to achieve the effect of physical fitness.

1st: You must be sufficient quantity of food.

Second: pay attention to add high-quality protein, such as meat, eggs.

Third: pay attention to the supply of food containing salts and vitamins. Such as: soy products, dried small shrimps, green vegetables, kelp, seaweed, and fresh fruit.

Fourth: diet health, to develop good eating habits.

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