Data map
Women have a natural advantage, please don't trust rumors.
Can't run in aunt's time?
wrong.
By understanding the characteristics of the body at different stages and rationally arranging the exercise plan, it will not only affect health, but also achieve better results.
Most women have a physiological cycle of about 28 days (20-45 days are normal) and can be divided into two stages, the follicular phase and the luteal phase. A physiological period begins with the menstrual cramps, that is, when the aunt comes into the follicular phase, after the initial bleeding, the estrogen begins to increase, ovulation is about 14 days, and then enters the luteal phase, at which time the estrogen content in the body remains. In the high position, progesterone increases, and a series of changes occur in the body, forming an environment suitable for pregnancy. If you are not pregnant, estrogen and progesterone will decrease rapidly. The endometrial necrosis that has changed in preparation for pregnancy is excreted and excreted. The performance begins to bleed again, which has entered a new physiological cycle.
After understanding this principle, you can arrange your running reasonably. Although aunt's visit will cause inconvenience to life, if it is not serious enough to affect normal life (pain, menstruation, massive bleeding, etc.), with appropriate hygiene products, running can be carried out as usual.
In particular, estrogen is a gift that is naturally given to women. Before ovulation, that is, when the estrogen content is the highest, the female body temperature is relatively low, and the glycogen in the body is rapidly decomposed. A good time to exercise or participate in the competition. After the luteal phase, the estrogen content is still sufficient, and there is also a large amount of progesterone in the body, just switching to endurance training. The additional benefit is that the body burns more fat to supply energy at the moment, which is the golden period of fat loss. Many women will feel lazy and lazy in the days before menstruation. At this time, they do not have to force themselves to run. They can adjust their state, including mental state, through a kind of soothing cross-training.
Of course, if the arrival of my aunt has affected daily life other than sports, then there is nothing to rest without two days of rest. Special reminder girls, because the blood shoulders the responsibility of transporting oxygen, don't forget to ensure nutrition when the aunt comes, eat more blood and iron supplement food.
Second, can't run when pregnant?
wrong.
In addition to a lot of old ideas about confinement need to be updated, some taboos during pregnancy are also re-discussed.
If you are a woman with exercise habits, you can still exercise for at least the first six months during pregnancy. The study also found that common symptoms of pregnancy: nausea, heartburn, insomnia, varicose veins and cramps are less common in the group of pregnant mothers who maintain exercise. Proper exercise during pregnancy can also reduce the risk of many obstetric complications, such as eclampsia, pregnancy-induced hypertension syndrome, and gestational diabetes.
In addition, due to the physical strength, cardiovascular function, and excessive weight gain caused by running, women can better face the hard delivery process. In addition to the above benefits, the baby in the belly can also benefit from the sports mother. A study by the University of Geneva in 2010 showed that in babies born to sports mothers, they had lower body fat and more mature nerves.
However, it should be noted that during pregnancy, it is not suitable for arranging unfamiliar and high-intensity training programs. If you usually insist on easy jogging, then it is excellent to continue jogging during pregnancy. If you are a female student who likes to play, this is just a Allows you to forget time and pace and enjoy a good time to run easily. If you don't have the habit of exercising, you should learn to step by step. You can start from the fast-moving and choose the exercise intensity that suits you. Only a small number of serious cases are not recommended for stopping exercise during pregnancy, such as severe heart and lung disease, persistent bleeding, etc.
In addition, because pregnancy means that one person eats two people's meals, if you want to run, you must pay attention to diet. Most importantly, be sure to follow the advice of a professional – the doctor. Because everyone's situation is different, prospective mothers who plan to keep running during pregnancy or start running must communicate with the doctor and do the appropriate assessment.
Three running bonus muscle legs?
wrong.
This is probably the most talked about female running myth. Many girls are worried that running will bring muscles and blue legs to the legs. I just want to say that I want to be beautiful!
The strength of the muscle depends on many aspects. Perseverance is also necessary to add enough nutrients, but often you have to look at God's reward, this meal refers to testosterone (a male hormone). Without enough testosterone, it is simply an idiot to dream of growing and maintaining strong muscles. Women also secrete a small amount of testosterone, but compared to men, it is very pitiful.
Even the sturdy man of the hormones, there is no possibility of long muscles and keeping it. Hugh Jackman, who recently gave a Wolverine farewell performance, also complained in the interview that he paid the price to maintain his muscles. I don't want to eat protein.
To take another counterexample, in order to prove the superiority of the system, the former East Germany organized the supply of androgen-containing steroids to athletes in an organization for 20 years, especially the female athletes who took male hormones showed extraordinary The power of East Germany from 1968 to 1988 in a short period of 20 years, won a total of 519 Olympic medals, their number of medals per capita is 10 times that of the former Soviet Union, 13 times that of the United States, but many have been cheated to take such Both male and female athletes of the drug have suffered serious health problems. In addition to the masculine appearance and voice of female athletes, the more terrible problems include cancer, liver disease and infertility, and the resulting psychological problems are directly destroyed. A lot of people's lives.
Therefore, I am worried that the girls who run long legs and muscles can rest assured that there is such a good thing? Maybe you feel the thick legs, just a slight swelling after running, reasonable stretching and relaxation can solve, and long-term running will undoubtedly bring you more beautiful lines. If you still don't believe it, look at the girl below, she is the holder of the women's marathon world record, this is not thick!
Four people do not want to lift iron!
wrong.
I just solved the confusion that running will not grow muscles, and there are girls to say, then well, I will run beautifully and run to the United States and the United States.
On the one hand, if you just run, it's a pity that the gym's annual card; on the other hand, in order to get the most benefit from running, it is best to cooperate with the corresponding strength training. Again, just as running doesn't make muscle legs, proper strength training won't make you a Vajray Barbie, but it will help you become a healthier and more efficient runner.
As one of the lowest movements of the entry threshold, running seems to only take two legs, but for a long, healthy running life, or a higher pursuit of your running level, the same position above the legs important.
One concept that every runner should understand is the core area, which is a whole formed by the waist, pelvis, and hip joints. It refers to the middle part of the human body, specifically the area above the hip joint including the pelvis. Contains muscle groups with back, abdomen and all muscle groups that make up the pelvis. This area is very important for runners and even for all sports. Simply put, this is the stabilizer of the human body.
Maybe a lot of girls have already heard of running Bailey only hurt their knees when they are running on the first day, so they carefully choose running shoes to eliminate the impact from the ground as much as possible, but as a joint that supports most of the weight of the human body, knees The impact from the top is no less than the feedback from the ground when landing. A core area that is not strong enough means that the body is not stable enough, and the body that shakes when running is more harmful to the knee than the hard ground.
Therefore, a strong core area can make you a better runner. For the girls, a stable and strong core area can bring an elegant and straightforward posture, and some problems that women's physiological structure may bring (such as chest). It can also be improved by training the core area.
Strength training for the core area should not be omitted by any runner. In fact, professional runners, including Lightning Bolt, in addition to constantly running, their training also contains a lot of targeted strength training.
So, the next time you go to the gym, besides the treadmill, try other equipment. There are also many strength training exercises that can be done at home without the need for equipment. For example, everyone's flat support is a very comprehensive core area training action. But before you start, remember to do your homework.
Five running + less eating = thin?
wrong.
Realizing that the girls who run without both legs and strength training will not easily gain muscles, are they going to start running with confidence? It’s just spring blossoming, why don’t you take the opportunity to smash the winter plaque? The anxious girl even decided to go on a diet (do not eat dinner, do not eat starch, in short, all kinds of tricks), a two-pronged approach. But unfortunately tell everyone that this is another serious misunderstanding.
Not to mention that you should pay more attention to the overall size, not the simple weight figures. From a scientific point of view, limiting calorie intake leads to an increase in lipogenic enzymes responsible for storing fat in the body, because human genes have been deeply fearful of hunger for hundreds of thousands of years, once ingested When you get enough heat, you will try your best to compensate.
The increase in lipogenic enzymes due to dieting is one of the manifestations of this mechanism. The role of this enzyme is to store as much fat as possible in fat cells. So when you wait to eat again, especially when you can't control your little reward, the efficiency of absorbing and storing fat is much higher than the normal level. If the lipase can talk, they must now scream and laugh. Four big characters: not worth the candle. Conversely, another element called lipolytic enzyme is reduced, with the result of muscle loss. I believe everyone has seen this picture:
Imagine losing the firm and firm muscles, but adding loose fat to the fat, it is a double crit.
In addition to the weight loss that is not worth the loss, there are still many harmful effects of the unbalanced diet: women who are prone to anemia and iron deficiency will have the ability to transport oxygen to the blood because of insufficient nutrition, cold hands and feet are no longer a dream; and calcium transport is also very dependent. The health of blood, bones and joints is also discounted; in addition, only when the body's fat content reaches a certain proportion (more than 17%), women will have a normal physiological cycle, and so on.
Retreat 10,000 steps, many girls believe that the role of food supplement (bird's nest red dates Ejiao can not be less), then why do you think dieting will be good.
Therefore, in addition to serious exercise, we must refuel in the serious eating. A well-balanced, natural and healthy food that doesn't overcook can not only grieve you, but also gives you a great body compared to the bitter haha ​​diet.
Six glasses really do not let the eyebrows?
Yes, not all right.
The above has given a lot of encouragement to the girls, it is almost a pot of old chicken soup. But for female runners, there are some places that need special attention. In addition to the physiological cycle and pregnancy mentioned above, there are other aspects. Many girls are self-proclaimed, and in many respects, they do not show the disadvantages of boys. However, from a physiological point of view, women do have different aspects of running than men.
Buttocks.
Because of the wider hips, women are more likely to suffer from lower extremity pain, such as bursitis. A bursa is a tissue that wraps the hip joint to provide cushioning. The bursitis is like a blisters in this part. If the running position is wrong, the joint will always rub. As the running mileage and time increase, it is easy to cause problems.
Therefore, in order to run comfortably and for a long time, girls must choose the running shoes that suit them. At the same time, try to avoid excessive ramp training, and the increase in running volume should be gradual. If you have already felt pain in your hips, be sure to stretch your hips and thighs properly and reduce your running. Otherwise it can cause knee problems and even stress fractures.
knee.
One joint down the hip is the knee, another victim of the female's wider hip. This is also the reason why running knees are more common among female runners: the lines of the female buttocks to the ankles are more curved, causing the knees to bend inward or not, and it is easier to knee and thigh. The bottom causes friction. The way to deal with this problem is still to strengthen the exercise in the core area, choose the right running shoes to prevent the feet and ankles from overturning. Once the pain is reduced, rest and rest in time, at least wait until it is no longer painful and then resume running.
Tibia.
Pain down the knee, in front of or inside the calf bone, often referred to as the humeral clip, is also more common in female runners.
Because the connection between the knees and the ankles is more slack, the girls' running posture is easier to invert, putting more pressure on the calf muscles, especially the muscles around the tibia. If the calf bone has become sour, change to a smaller movement than the running impact and stretch properly before and after the exercise. Pay attention to the status of running shoes in time, including whether it can provide enough support, and whether the soles are too hard (the aging of running shoes may also cause these two problems, you see, intimate I find the reason to buy new shoes).
Note that choosing a harder running shoe to control the inversion may not be suitable for girls with narrower feet and less muscle. Therefore, the foot is also a place for female runners to pay extra attention. Because the feet are narrower, the girl will choose a heel with a slimer running shoes. The problem is that the feet are not stable enough. In addition to the plantar fasciitis at the soles and heels, knee and hip problems may also arise. Therefore, when choosing to run shoes, you should not blindly pursue stability and not slip, and at the same time allow the feet to flex and stretch relatively flexibly. Coping methods, naturally, buy more shoes and run shoes (unfortunately, hahaha).
chest.
Looking up, the chest also needs special attention. Even girls with small cups will suffer from variations and injuries due to running. In addition to considering the cup, the frequency of exercise should also be noted, girls who run more frequently need more caring care.
A good quality sports bra can solve this problem to a large extent, but when choosing, be sure to balance between fixation and ventilation, deformation and pain are not desired, blisters and friction are best not to come. A good sports bra should be done to control the shaking of the chest (slow up and down in the fitting room.) Also make sure the fabric is friendly enough to the skin. At the same time, it can also be supplemented by sports products such as lubricating lotion, especially when running for long distances, it is best to carry it with you in case of emergency.
In fact, there are still a lot of things about women's running notes. Every topic above can continue to be developed. But if you say more, it will bring unnecessary concerns. It is better to do science on several core issues. Now Why don't you know how to run a lot of basic knowledge? ! As long as you grasp the main idea of ​​this push, you can start happily and become the beautiful scenery of spring! I wish the little girls all happy holidays and happy running!
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