马拉松（Marathon）.docVIP

马拉松（Marathon） There must be proper running and walking in the race. The first half of the race controls slower speed, and the latter half is likely to maintain speed and strength. 3. marathon sports sweat loss more, must be in time to supplement containing certain carbohydrate sports drink. 4., the temperature is higher than 15 degrees Celsius, speed should be specially controlled, too fast, easy to cause excessive sweating, resulting in dehydration or desalination. The 5. race once discomfort should immediately stop and medical treatment as soon as possible, dont go, because the slightest discomfort in the limit case can be deadly. Tell you how to run is the most scientific, four parts can not be less Medical experts point out that jogging is the best way to keep fit, and the key is that it improves oxygen supply during exercise, and 8 to 12 times more oxygen during jogging than during meditation. Scientific research in recent years have shown that running can increase blood flow, improve blood oxygen transport capacity; running can make the lung function enhancement, so as to improve the capacity and ability of oxygen intake; running can improve the heart function, prevent heart disease, myocardial strong, running can improve myocardial blood supply; increase bone density and prevent osteoporosis. So, how is running the most scientific? A safe and effective exercise prescription should consist of four parts, namely, preparation activities, running activities, muscle strength exercises and finishing activities. 1 、 preparation: usually takes 5 to 10 minutes, you can jog for 2 to 4 minutes, and then do some systemic flexibility exercises, you can also walk quickly and do some exercises combined with stretching exercises. A safer and more effective form of flexibility is to sit on the ground or lie on the mat for static stretching. 2, running activities: this part is the core content, quality and quantity must be guaranteed. The so-called quality is an exercise in he