Core tip: someone twee •®ting says a foreigner whα"<o used to run along the stre&‌♠et every morning, the results ha÷☆d died of lung cancer this year ¥≥.How to run to exerc¥♥"ise and healthy?

Whether you what mistake f★€or running in the morning?What ki•↕nd of running in the m  ♠orning is healthy?

A, don't on an empty st€ omach!You need carbs

Since early morning run time, ‍ ∑•after running, most people used to go ↔™to have breakfast.However, the→↑"↕ university of Memphis ↕↓↓Dr Wei-dong li, assistant pro¥∑€fessor of health and spo≈¶rts sciences said: for a man who like t™‌o exercise in the morning, mus"♥t eat something easy to diγ<gest, such as bananas, raisins∏≠∏, sports drinks containing high¶•≤↓ in carbohydrates, but also in '←30 minutes after exercise.But can' ♥↑εt eat too much, because a lot ‌γof food in the stomach and>↑ the stomach in the morn≤★ing running friction directly, tσδ©δhen can appear the symptom of st€♥≠omach in the morning run, so fo​×₽r a long time can prod™•uce gastritis and pep&₽tic ulcer.

Wei-dong li suggested: eat some ea×φsy to digest food before exerc€™↓₩ise is to improve the •∏≠€body's blood sugar l≥↓βevels, is not lower tha↔↑n the normal line of the body"¥σ₹, to ensure the normal functioning of ÷¥≠the body.Fact is, on thπ&¶e other hand, in order to prΩ$↑♣omote better burn body fat, make bΩφσody functioning more normally∑∑•λ.In general, are add ba"​nanas, bread, carbohydrate digestio< £βn and absorption of food¶↕↑≥.

Second, running in the mo ¥rning to go?Air qual ₽≈ity is the most important

Beijing chaoyang hospital chief↑✘λ physician respiratory cha£ε♠ng hung said: first of all, the fog w'φ™eather is not suitable fo≈↔r outdoor running in the morning.•♠This is because the fog c€♥ontains a lot of dust, harmf≠Ωul material such as pathogenic micro✔÷organisms.Such as exercise in foggσ×↔εy weather, because of the ∏→↑¶increased amount of breathiγ‌ng, is bound to take in more toxicππ₹≥ substances, affect the sup×¥♠ply of oxygen, causing '>symptoms such as chest tigh£₽tness, difficulty breathing, s>♦★evere cases can cause rhinitis, pneu¥↑monia, bronchitis, conjunctivitis∏  and other conditions.Second ¶©winter morning run should be '•after 7 PM, because before♦€ winter, the ground temperature is l∏≈ow, the morning air release of ♠&carbon monoxide, carbon dioxide and ✔↓other pollutants content is higher.♥'•δIf people get up early to exercise, yoδβu will be a lot of smoke and toxic☆♣ gases.

Chang hung, director of   advice: if not profess↓'ional training, it is better to chΩ"₹ oose the right time, to exercis $≤e outdoor the place with s©&&ufficient oxygen, air is fresh.↕∏Choose as far as possi≈∏→ble when running outside peoβ∑&↕ple less traffic, ventilation, π​air good place such as par↕∞k bench, school playg‍÷round, and it is best to mud, grass↑ ' and other elastic ground←★.

Three, don't be l‍ ​×azy: exercises to do

Founding director of sports Ω ↑☆medicine physicians Xu Yσ↓↔★an thinks: the research and prepar₹φ♠ation before exercise don't ex♦•ercise, is easy to cause muscle, l¥₩λigaments or joint sprainφ♥s, the exercise not be ∏ normal.Before exercise, the bod± ™y, the related area of each s× ↑ystem are in a state of quiet a¶δ↕™nd resistance, prepare mov©×λement will make human body each pl≈ΩΩace, each system, from the static,♣Ω resist state gradually transi↔¶♣tion to the excitemenβ←↕t, tension, and to be prepared ÷λλαfor the body with the maximum lo£β↑ad exercise.

Below is xu, director of activities forπ♠★☆ all listed, don't haveλ‍ to do, all can be adjusted a©♠>ccording to individu↑γ→✘al circumstance.

Knee joint activities, crouch, two ha ↑nds on knees, clockwise twist knee  , 10 times, counterclockwise twisti ★ng his knee again.

Activity of the hip, legs do high leg<§÷ alternately, each do 20 t★‌imes.

Leg press: relax the Ω↓→↔shoulders and back, a leg toward t<δ∞✘he front, knee 90 degrees, make ha​  >m parallel to the ground, the  ••other legs bend open, tip↓εtoe, while keeping the body s‍∞traight.After 10 times, and thπ¶♠en change another leg to continue.

Swivel, hands are stretched o∑"​ut, turn the body aroun©♦d the waist.

Feet, stand up, his hands ​™‌¥rested on her hips, normal stand a f✘≤∑≈oot, one foot tiptoe, do some rotation, βγ  clockwise and then c♠≥ounterclockwise to do for β±♦a while.

Before and after the kick to hip and kn< ¶>ee.

The upper stretching, rotating a§​¶πround the neck and arm.

Fourth, the night running‌♦↓, running more healthy!

Jian-min cao at Beijing sports unive×♥>rsity told us: now young people woπ≥★₩rking rhythm is fast, for a morning j₹&★og easily affect the time to w¥☆≠ork, and night running time is v←☆★≠ery ample, and ran aft☆"er the home a hot bath to sleep ca¥←×≥n also help.

However, he also remind₹↑'ed the night running ₩λ₽πlovers: running at night al♠↓β¶so want to avoid the hapΩ>™ pening of the accident.First s→Ω↓hould choose less traλ∞ffic park, school, stadium, ✘∞ etc;Secondly in autumn and winter, ↑φ≥day and night temperat€✘ure difference is bi©"g, protection of work t↓↕&o do.After motion shφ©ould be wiped sweat, wear goo©$d clothes, later take a bath, washe &÷s the bath should be changed into •$↔¶dry soft clothes, do<§ n't have sweaty clothes to weγ∑<ar in the body.Clothes are suitable ★↔±for shoes and socks to βδ'₩at the same time, shoulds not be t¥±oo tight, so as not t≥₹€✔o affect the circulation of the blood≈↔≤&.

"Come out"Lung cancer？φ≤≤

In the etiology of lung c €€<ancer, smoking as the first fac÷∑tor, the second pollution to th​‌↔βe atmosphere.Whether t'£ §he old beauty for smokers is unknown, b₩&☆ut a mere eight months,©€  even more serious pollution, also se☆±ems to be too "exa≥≤λ ggeration", after all, ¶γRome is not build in a day.D€£ue to early lung cancer may bδ§‍e only show the simila←♠€©r "flu" symptoms s₹ €uch as cough, low thermal, easy to ig£ nore or misdiagnosed patients,​∑∑ and the old beauty before we don'tα≈↓∏ know, so, "ran" of lung ∏↕≠ cancer, is not accurate.