How do you exercise when the smog in Xi'an is so heavy in winter? Will running have a big impact on the body? Are there year-round
Hazards of exercise in haze days
Haze weather can easily lead to a decrease in the defensive function of the respiratory system and lung function. Those who usually exercise should stop running and walking outdoors. It is best to Do not perform cardiorespiratory exercises such as high-intensity running. Because during strenuous exercise, the breathing rhythm is accelerated and deepened, and the harmful gases inhaled into the body will be several times more than usual. Some harmful substances will become more toxic when combined with water vapor, such as sulfur dioxide becoming sulfuric acid or sulfite, chlorine hydrolyzing into hydrogen chloride or hypochlorous acid, and fluoride hydrolyzing into hydrogen fluoride. Therefore, air pollution in haze days is much more serious than usual. In addition, exercising in foggy weather can easily induce cardiovascular and cerebrovascular diseases.
Would it be better to exercise in the park on a hazy day?
The answer is no! When PM2.5 is seriously reported, the adsorption effect of plants is very weak. Only strong winds or heavy rain can blow away or wash away the haze particles in the air, but plants in the park cannot.
Would it be better to exercise indoors?
The answer is no. The air is flowing. When there is severe haze, the PM2.5 index indoors is not much lower than that outdoors. Unless you install a very good quality air purifier and keep the doors and windows closed.
Even on non-hazy days, do not exercise on the side of the road
Many runners choose to jog on the side of the road for exercise, which is not very healthy. because. Today's urban roads are easily filled with dust due to the traffic of cars. When you run on the side of the road, you will inhale more harmful gases and particles, which actually increases the damage to the body while exercising. Therefore, whether running or exercising, it is best to do it in a quiet and clean place such as a playground or park
Will interrupting exercise for a few days affect the effect of exercise
Some people become addicted to exercise Habits, worry that one or two days of interruption of exercise will affect the effect of exercise. In fact, this is not the case. Generally speaking, for people who exercise regularly, the various benefits brought by exercise, such as lowering resting heart rate, lowering blood pressure, improving metabolism, etc., will gradually disappear after two weeks after discontinuing exercise. In other words, you don’t have to worry too much if you interrupt exercise for a day or two, or even a week. Also remember that proper rest and exercise are equally important. Harmful exercise does more harm to the body than good, so it is better not to exercise.
People who lose weight should pay attention to adjusting their diet when they stop exercising
If a person consumes 1,500 calories a day when losing weight, when the amount of exercise increases during the weight loss period, the calories consumed will increase, exceeding At 1,500 calories, the body will break down fat and produce a weight loss effect. But once you stop exercising and consume less than 1,500 calories, the excess calories will be stored and weight loss will rebound. Therefore, 30% of weight loss depends on exercise and 70% of weight loss depends on diet control. In addition, you should eat a reasonable diet and eat less high-fat, high-sugar, high-calorie, junk food, etc. In addition, you can change the three meals a day to five meals a day and control the total food intake by eating more meals less.