There is always someone keeping working out (part 18)(Original) /总有一个比你忙，比你穷，比你老的人在健身（十八）

mrpointp (74)in #cn • 7 years ago (edited)

I have mentioned running aerobic exercise for more than once in my previous articles, but I have never really explained the relevant knowledge and precautions. Maybe you think that running is simple, but actually if you want to use running to achieve your desired purpose and not to damage the body, you need to know something. Many people are tangled in the running time and I recommend to you two time points——early in the morning and in the evening.
我之前的文章不止一次地提及跑步这个有氧运动，但是还从未真正地向大家讲解过相关的知识和注意事项。也许你认为跑步很简单，但这其实想要利用跑步达到你所想要的目的并且不损害身体，也是需要有所了解的。很多人都纠结于跑步的时间，我向大家推荐两个时间点，清晨和傍晚。

Early morning 清晨

Especially people in European and American countries like morning jogging, so our Chinese people began to follow this. But your body is always in the low blood sugar state after getting up early. That is to say, your body is in a weak state. Although studies suggest that an empty stomach is more likely to consume fat during exercise, it is also possible to cause protein breakdown and affect physical health. Therefore, don’t run with an empty stomach. You need to add sugar, such as drinking sugar water or eat a little food.
尤其是欧美国家的人最喜欢晨跑，于是中国人也开始效仿，但是清晨起床后身体处于低血糖状态，也就是说你的身体各项机能处于较弱的状态。虽然研究表示空腹更容易在运动中消耗脂肪，但也有可能导致蛋白质分解，影响身体健康。所以千万不要空腹跑步，需要补充糖分，比如喝糖水或吃少许食物。

Evening 傍晚

The time is relatively adequate in the evening, and night running can help you to sleep well. After dinner, you need at least an hour to fully digest what you have eaten at least one hour.If you run before dinner, you also need to replenish some energy. The time for night running is at 4:00-8:00 p.m. After 9 o’clock, you are not expected to do strenuous exercise.
傍晚的时间相对充足，夜跑对睡眠也有很好的帮助。晚饭后最少待消化一小时以后再去跑步，如果饭前跑的话也需补充一定能量。傍晚跑步时间最佳是在4-8点，9点以后就不建议剧烈运动。

ATTENTION 注意事项

In the morning, you’d better not go to the park to run. Many people mistakenly believe that there is much fresh air. In fact, there is much carbon dioxide after the plants’ aerobic respiration.
晨跑不要去公园，其实很多人被误导了以为那里空气新鲜，其实植物一晚上的呼吸作用后二氧化碳居多。
The best place for running is the plastic playground and wear sports shoes, for long-term running on the hard ground will cause much damage to the knees.
跑步最好选择塑胶操场，并且穿运动鞋，因为长期在坚硬的地面跑步会对膝盖造成损伤。
While running, slow down. Breathe in and breathe out equably. You’d better not chat with others on the way, which will make you more tired.
跑步速度放慢，一呼一吸，途中最好不要与人交谈，这样会更累。
The time of jogging for ordinary people is between 30 minutes and 1 hour.
普通人慢跑时间最好在30分钟-1小时之间。
Especially in summer, you’ll get sweaty after running. It is better to dry the sweat and cool down yourself, and then you can take a bath.
尤其在夏天，跑后一身汗，最好将汗水擦干待身体冷静下来才去洗澡。
Do not have cold drinks or turn on the air-condition.
切勿喝冷饮或跑后立刻使用空调。
......

Running is one of the best sports to lose weight. A healthy diet and long-term running will make you thin. Remember that no pains no gains.
跑步是最佳减肥运动之一，正确的饮食加上长期跑步，不瘦那是不可能的。记住“No pains, no gains不劳无获”。

Chapter directory 章节目录

Chapter 章节	Content 内容
1	brief introduction about fitness 健身初章
2	exercise for musculus triceps brachii & pectoral muscles 肱三头肌和胸肌练习
3	advanced exercise for musculus tricpes brachii 肱三头肌的高级练习
4	how to do pull-ups 引体向上
5	warm-up and stretching exercise 热身与拉伸
6	fitness plan and some precautions 健身计划与注意事项
7	how to train abdominal muscles(part 1) 腹肌训练（一）
8	how to train abdominal muscles(part 2) 腹肌训练（二）
9	how to train abdominal muscles(part 3) 腹肌训练（三）
10	how to train biceps(part 1) 肱二头肌训练（一）
11	how to train biceps(part 2) 肱二头肌训练（二）
12	how to train the anterior deltoid 三角肌前束练习
13	how to train the middle deltoid 三角肌中束练习
14	how to train the posterior deltoid 三角肌后束练习
15	exercise for latissimus dorsi muscle 背阔肌练习
16	elbow plank 平板支撑
17	what is RM? 什么是RM值？
18	running 跑步