晨跑好还是晚跑好？跑错时间伤身体![资料]

晨跑好还是晚跑好？跑错时间伤身体![资料] 晨跑好还是晚跑好,跑错时间伤身体～ 春暖花开的季节，空气格外新鲜，那么晨跑好还是晚跑好呢,下面养生之道网为您分析晨跑好还是晚跑好，看看吧。 晨跑好还是晚跑好, 以跑步作为体育锻炼的手段的人，一般来说都是选择早晨起床后去跑步的，但是科学研究的结果显示晚上跑步才有利于健康。因为晨跑有以下的危害: 1、晨跑易导致血管栓塞～ 日本专家在对照了自愿者晨跑与晚跑后的血液循环状况后指出:晨跑增加了血管中形成血栓的可能性，易导致血管栓塞，因为这时血液的凝聚力提高了6%。而晚间跑步则正相反，血小板的数量下降20%，大大减少了血管栓塞的危险性。 2、晨跑易导致血压上升～ 晨跑时血压和心率上升以及加速度均较大，易产生超负荷情况，影响运动效果及健康。而晚间体力和肢体反应的敏感及适应性均达高峰，心跳频率最平稳或偏低，运动而导致心跳增快和血压上升的幅度均较缓慢，对健康有利。 3、晨跑易导致头晕呕吐～ 早上起床后，身体内的营养基本上都已经呗消耗得七七八八了，这时血液中的血糖浓度就会过低，如果这时进行锻炼，不但不会起到减肥的效果，还会因为水分的消耗和血糖的分解促使身体出现头晕眼花，严重者甚至出现呕吐的现象。而晚跑却不会呕吐，还会促进睡眠。 晚上跑步要注意什么,12个细节要警惕～ 1、晚上跑步健身，最好坚持一周3次以上，每次30—60分钟。 2、没有锻炼习惯的人可以从每天散步20分钟开始做起，第二周走25分钟。第三周增加到30分钟。第四周加些慢跑。第五周时散步、慢跑并重。最终慢慢跑起来。 3、如果一边锻炼还能一边与旁人交谈的话，则说明锻炼强度尚可。但是如果心率过速，必须减少运动量。 4、运动强度应掌握在“跑步5分钟后脉搏跳动不超过120次/分，10分钟后不超过100次/分”的范围内。 5、跑前轻压腿，做做下蹲，可以让心脏和肌肉更快进入运动状态。如果一开始走几步，然后快走、小跑，最后正式开始跑，也能有效热身。 6、跑步时，步幅略大，挺胸、收腹，目视前方，上半身略向前倾，双臂自然在身体两侧摆动，注意力集中，呼吸自然均匀。 7、跑步时尽量选择人流车流少、通风、空气好的公园小径、学校操场等地方，而且最好是泥地、草地等有弹性的地面。 8、运动鞋仍然要合脚、软底，最好换上专门的跑鞋，这样能更好地缓冲压力，减少关节受伤的几率。跑步鞋不能一穿一两年，经常换换有利于纠正跑步姿势。 、跑完步用温水洗脚15—20分钟，能使脚部血管扩张，促进血液循环，使人易9 入梦乡。 10、人体最适合在下午4、5点钟运动，这时候人的运动神经最为敏感，运动的效果也很好。 11、跑步前最好吃点东西，避免空腹跑步，但也不能吃完就跑，晚饭后半个小时后再开始跑最好。 12、出现跑步性腹痛时，一船只需减慢速度，加强深呼吸，按压疼痛部位或弯腰跑一段，疼痛可减轻以至消失。 经采取上述措施后，疼痛仍未减轻就应停止运动，可口服止痛解痉药、针刺或用手指点揉足三里、内关、大肠俞等穴位，均能缓解疼痛。 Good morning run or to run a good night? Ran the wrong time physical injury! The spring season, the air is particularly fresh, good morning run or evening run so good? Road network of health following a morning run to analyze your good or good late run, to see it. Good morning run or to run a good night? To run as a means of physical exercise people in general are choose to go running after the morning, but the results of scientific research can help the healthy running show in the evening. Because the morning run has the following hazards: 1, the morning run easily lead to blood clots! Japanese experts in the control of blood circulation in the late morning run volunteer after running after that: a morning jog increases the likelihood of blood clots forming in blood vessels, easily lead to blood clots, because then the cohesion of the blood increased by 6%. The evening run on the contrary, the platelet count decreased by 20%, greatly reducing the risk of blood clots. 2, morning run easily lead to increased blood pressure! Increased blood pressure and heart when the morning run and acceleration are large, easy to produce overload conditions, effects and health effects of exercise. The evening stamina and physical reactions of sensitive and adaptive reached the peak, the most stable or low heart rate, movement and lead to faster heart rate and blood pressure rise slowly compared with the magnitude of health benefits. www.cdxyktxw.com cd028.xyppzx.com zgcglm.org www.gznano.org www.vera-wines.org www.guaguaka123.org 3, the morning run easily lead to dizziness and vomiting! After getting up in the morning, nutrition in the body have been largely consumed chant 7788, when the blood glucose concentration will be too low, if the time to exercise, not only does not play a slimming effect, but also Because the consumption of water and causes the body to break down blood sugar dizziness, severe or even vomiting phenomenon. The late run was not vomit, but also to promote sleep. www.ticket2010.com/chengduxinyongkadq www.jxzx.com.cn/chengdu cdxyktxgs.xyppzx.com Running at night to pay attention to? 12 details to be alert! 1, night running fitness, best to stick to more than three times a week, every 30-60 minutes. 2, there is no exercise habits people can walk 20 minutes every day beginning from the start, the second week of walking 25 minutes. The third week to 30 minutes. The fourth week, add some jogging. The fifth week walking, jogging both. Final run up slowly. 3. If still carry on a conversation while exercising, then others, then exercise intensity is acceptable. However, if the heart rate too fast, it must reduce the amount of exercise. 4, exercise intensity should be controlled within a "running five minutes after the pulse beats no more than 120 beats / min, 10 minutes after no more than 100 beats / minute" range. 5, light stretching before a run, doing the squat, allowing the heart and muscles into motion faster. If you start to walk a few steps, then brisk walking, trotting, and finally started to run, but also can effectively warm up. 6, running, stride slightly, chest, abdomen, straight ahead, the upper body slightly forward, arms swing naturally at your sides, focus, breathing natural uniform. 7, try to choose when running less traffic flow, ventilation, air good park trails, school playgrounds and other places, but it is best mud, grass and other elastic floor. 8, sports shoes still fit, soft bottom, put on the best specialized running shoes, so better able to cushion pressure, reduce the risk of joint injury. Running shoes not to wear one or two years, often in favor of a change to correct running posture. 9, step finish feet with warm water for 15-20 minutes, make the foot blood vessels to dilate, promoting blood circulation, people easily fall asleep. 10, the body best suited to 4,5 o'clock in the afternoon sports, this time the most sensitive human motor neurons, the effect of exercise is also very good. 11, before running the best things to eat, avoid empty running, but they can not eat and run, half an hour after dinner and then began to run best. 12, abdominal pain occurs when running a boat just slow down, take a deep breath to strengthen, pushing the painful area or stoop to run for some, the pain can reduce or even disappear. After taking the above measures, the pain has not reduced it should stop the movement, oral analgesic antispasmodics, acupuncture, or hand pointing rubbing Zusanli, the customs, colon Yu and other points, can ease the pain.