Personalized Running Success: AI Plans for Every Performance [c922]

The recent temperature can be said to have skyrocketed, making many friends suffer. In the scorching summer, the feeling of being completely refreshed after exercise is certainly pleasant, but the sweat-drenched process of exercising can be daunting. So, today let's talk about running in the summer.

What if the UV rays are too strong and I'm afraid of getting tanned?

First, we need to know that tanning is caused by direct sunlight, as the UV rays in sunlight cause melanin to accumulate under the skin.So if you don't want to get tanned, you should control the time. Although the best time to exercise is in the afternoonfrom 3 PM to 6 PM, if you're afraid of getting tanned, it's better to choose night running after 8 PM. Morning run? Forget it, can you get up earlier than the sun?

Secondly, some friends have asked if they can apply sunscreen products. In summer, when you exercise and sweat profusely, the sunscreen can be washed away in minutes. If facial skincare products flow into your eyes with the sweat, it can cause some harm to your eyes, so sunscreen is not really necessary.

Is it okay to switch to indoor running if it's too hot outside?

In terms of environment, running indoors can indeed be much easier, but it can also be relatively boring. For those planning to participate in races in the future, it's best to get used to running outdoors. Additionally, the scenery outdoors changes every day, and the new surroundings can help boost our excitement for exercise. So, as long as both your body and the environment are in good condition, outdoor running is still recommended.

How to replenish energy during running?Are functional drinks the best choice?

In summer running, the amount of sweat increases significantly, making energy replenishment during exercise particularly important.

Be cautious with functional drinks. Besides water, functional drinks contain glucose, sodium, and potassium, which are only needed when they are lost in large amounts. Supplementing them when not needed can actually harm your body.Only when dehydration exceeds4% of your body weight should you supplement with sports drinks.

PS: You can calculate the percentage of dehydration by using the formula 'weight before exercise minus weight after exercise divided by weight before exercise'.

There are no such restrictions for functional foods, as they mainly replenish physical strength and energy. For example, Snickers can quickly replenish body energy, keeping glycogen in muscles and liver at its fullest. Its nutritional components, 'cocoa mass and cocoa butter,' have mild stimulating and exciting effects on the body, temporarily keeping hunger at bay and maintaining a good exercise state.

Can you cool down quickly after running?

After intense exercise, the body generates a lot of heat, putting internal organs in a 'high heat' state. Drinking cold beverages at this time can cause the throat, esophagus, and stomach to contract sharply due to the cold, causing discomfort, which is commonly referred to as 'exploding lungs.'

Additionally, some friends like to take a cold shower to cool down after exercise, which is also incorrect. For a long period after exercise, the blood vessels in the skin remain significantly dilated, and the blood flow to the skin is relatively high, causing low blood pressure. In this situation, taking a cold shower can cause the skin blood vessels to contract sharply, leading to increased blood pressure and putting a strain on the cardiovascular system, which is very dangerous.

After running, you can rest for 15-20 minutes until your heart rate returns to normal, then take a warm shower to adjust your body.

That's all for the precautions for summer running. In the next article, we will introduce running gear in detail. Some people say you can run barefoot, which is true, just like you can chew on tree bark to fill your stomach. But for health and comfort, we all want to eat better, right? The same goes for running gear.See you next time~