What should the runners do under the fog?

In recent days, the smog that has affected our country has entered the most serious stage and is expected to dissipate in the middle of the 21st. Satellite monitoring showed that the impact of the haze has been extended to 17 provinces, autonomous regions and municipalities, covering an area of ​​1.42 million square kilometers, that is, more than one-seventh of the country’s territory is covered by haze. At some monitoring sites in Shijiazhuang, Hebei, the PM2.5 index exceeded 1000 at one time, making people surprising.

The haze is undoubtedly painful and stressful for everyone living under the dome, because it means that health is damaged, but life is inferior to everything. There is nowhere to go Minimize haze damage to us. First follow Xiaohui to see how to properly wear masks to prevent haze.

How Does Haze Affect Our Health

Xiao Bian to popularize what is "What is 霾?" 霾 is a kind of air pollution caused by solid particles, its core material is suspended particles of dust in the air. There are hundreds of kinds of harmful particulate matter contained in the loquat, because we human beings can hardly prevent it from being small without active protection. Therefore, ticks can easily invade the human respiratory tract and lobe, causing respiratory, cardiovascular, blood, reproductive and other diseases, causing pharyngitis, emphysema, asthma, rhinitis, bronchitis and other inflammation, long-term in this The environment will also induce lung cancer, myocardial ischemia and injury.

Second, do you really care? The Influence of Sports under Mist on Health

When these particles enter the lungs with air, inflammation of the respiratory system may result. Sometimes it also enters the bloodstream, causing more damage to the body's organs. As a result of deeper and more frequent breathing during exercise, the human body will inhale more air. If a person runs for 7 hours with a maximum oxygen uptake (relatively easy running) for three hours, the amount of air inhaled is equivalent to the amount of air he inhales for two days. The amount of air. If you are in the contaminated air, inhaling more air means inhaling more pollutants.

A study conducted by Australian scholars in 2004 showed that even a small degree of air pollutants can cause damage to the lung during exercise, and the degree of damage can be equivalent to exposure to heavy pollution in the environment when not exercising. Therefore, researchers suggest that outdoor athletes in air pollution need to pay attention to their health problems.

Another study conducted by the University of Edinburgh in 2005 had similar conclusions. In the experiment, the laboratory was injected with the same level of exhaust gas in the busy part of the peak period, and a group of healthy people exercised for half an hour on a bicycle in the laboratory. Studies have shown that the ability of blood vessels to transport blood and oxygen is attenuated in the subject's blood vessels, and there is also a decrease in coagulation of tissue plasminogen activators used to solubilize the blood. Based on these observations, the researchers believe that exercise along the contaminated road may lead to heart disease and stroke.

Third, do not run outdoors when the air quality drops to a certain level?

The general air quality index (AQI) is 0-50 for air quality, 50-100 for good, 100-150 for mild pollution, and 150-200 for moderate pollution. The larger the number, the more serious the level of air pollution. Of course, when the air quality index is below 100, there is basically no problem with outdoor sports. The air quality index is slightly polluted (100-150). It is not recommended to exercise outdoors for a long time, but it is not to say that you cannot exercise outdoors for a short time. Of course, from a health and safety point of view, the air quality is excellent or excellent. .

Fourth, the morning run in winter should be more careful

That is why haze in autumn and winter is serious, but it is significantly reduced in spring and summer. Obviously, this is not due to less smog in spring and summer and more haze in autumn and winter, but due to the higher temperature in spring and summer, and after the sun shines, the ground air passes through it. Heating, thermal expansion and contraction, resulting in air convection, hot air flow to high altitude, high-altitude cold air flow to the surface, so that the haze is naturally brought to the sky.

However, the low surface temperature in winter does not easily allow surface air to diffuse into the air. This causes pollutants to accumulate on the surface over time. In addition, the winter night temperature is lower, resulting in the phenomenon of “inversion of temperature”. The smog is easier to gather on the surface in the early morning. During the day, the sun shines on the surface, the surface heats up, and the haze is brought up to high altitude. Therefore, in the winter, the haze is usually heavier in the morning and the haze in the afternoon is reduced. Therefore, it is recommended to reduce the morning run in the winter and look at the air quality index at least before leaving home. Of course, it does not mean that there will be no haze after the winter afternoon, but the air quality in the afternoon is slightly better than in the morning.

5. Does using indoor training instead of running lead to reduced endurance?

Xiao Bian strongly does not recommend runners to haze and run outdoors, but for running runners, no running is undoubtedly painful. Then only use indoor sports instead of running, such as gym fitness, practice yoga, Pilates, Swimming, badminton and other sports, of course, the simplest way is to do strength training at home, run the problem of friends, use indoor training instead of running, will result in decreased endurance it? Generally speaking, as long as you insist on exercise, endurance will not drop in a short time. Isn't this the cross-training advocated by Xiao Bian (the so-called cross-training refers to the combination of different types of sports, rather than only participating in singles? movement). And the haze duration will not be too long. After the haze has passed, it will be running, and for many runners, use the hazy days to make up for the strength of their lack of strength, or to do some damage to the pain. Rehabilitation training is also a good choice, so that not only will not make the endurance drop, it can also help the runner to improve the running force.

VI. Changing the room - 10 strength training for runners

It is tantamount to taking life to make fun of joking without any protective outdoor running under severe haze. Bring a mask to run? Do not be strangled by the big living people! Into the room, do the following 10 special strength training combined with running characteristics, so that you can adhere to exercise in the hazy days, but also let your upper limbs, trunk, lower limbs get more comprehensive, more close to running training.

1, knees, elbow push-ups

2, bow and arrow

3, bow and arrow to connect the legs

4, one leg deadlift

5, bent bridge bent legs

6, supine abdominal volume

7, side-bridge simulation of running

8, supine hip flexion legs

9, jump

10, small feet jump