15 cold facts about sports do you know them
Everyone claims to love exercise, but how many of these 15 little-known facts about exercise do you actually know?
1. Don't just run continuously; alternate between jogging and brisk walking.
This can effectively protect your knee joints and ankles, preventing sports injuries.
2. Don't clench your fists while running. This small action can inadvertently cause all your muscles to be in a semi-tense state. Relax while running.
3. Fat burning starts after jogging for more than 30 minutes. So it's best to persist for at least 45 minutes each time. You don't need to chase speed; brisk walking can even be a substitute.
4. Stick to running for weight loss; dieting is futile. If you fast for 12 hours, your basal metabolic rate will drop by 40%.
5. The oldest marathon finisher is an Indian named Singh, who started participating in marathons at the age of 89 and completed his last race at 100!
6. Running on a treadmill while holding onto the handrails can reduce your calorie burn by 20%.
7. For every kilogram of body weight gained, your knees have to bear an additional three kilograms of pressure when walking and ten kilograms when running.
8. It's best not to expose your skin during smoggy weather. The extreme smog that has appeared in recent years can also affect your skin.
9. In China, only 13% of men have a well-proportioned and muscular physique. For men, developing a good physique is the best adornment for themselves.
10. With every step you run, you use 200 muscles in your body. Imagine how many muscle contractions are needed to complete a 10-kilometer run.
11. After exercising, your body produces a large amount of lactic acid, causing varying degrees of muscle soreness and fatigue. Eating more fruits, vegetables, and alkaline-rich foods like soy products can help maintain the body's acid-base balance and quickly alleviate exercise fatigue.
12. To increase endurance, speed, and strength in running, you should vary your running routine at least once a week. For example, change the interval distances for sprints or slow down to increase running distance.
13. The best times for running are from 6:00 to 8:00 in the morning and from 17:00 to 19:00 in the evening. Morning runs are better for fat loss, while evening runs are more effective for training.
14. How to judge if your exercise volume is sufficient: If you feel energized, have a better appetite, and sleep quality improves after exercising, and your morning pulse rate is stable or slower, it means your current exercise volume is appropriate. Otherwise, you may be over-exercising.
15. 80% to 82% of people give up shortly after starting to exercise, with less than 20% sticking with it.