It is the key to breaking the self -running Lanma Science.
It is getting closer to the 2024 Lanzhou Marathon. I believe that every contestant’s heart is full of expectations and excitement. I look forward to challenging themselves on the track of this Lanma, surpassing themselves, and feeling the passion and charm of sports.In order to help the players’ healthy, safe, and successful match, the reporter warmly reminded that it is the key to break through the self -running Lanma.
If you want to run the game before the game, it is indispensable
It is getting closer and closer to the game day. What do we have to do during this period to let the body adjust to the best competitive state?Recently, the reporter interviewed relevant experts.
First of all, in the critical period of preparations, adequate carbohydrates need to be consumed to increase the glycogen reserves in the muscles and liver, which helps us maintain high -intensity exercise in the game for longer.Ear per kilogram of weight, consume 10 grams of carbohydrates per day.Example: 70 kg runners consume 700 grams of carbohydrates (about 14 bowls of rice) per day.The normal diet every day can only consume about 400-500 grams of carbohydrates. In order to reduce the burden on the gastrointestinal, high-density energy glue can be taken from time to time.It should be noted that this method of diet only needs to be maintained for 3 days.
Copy in lack of physical fitness, replenish energy glue in time
Everyone knows that energy comes from the glycoga in the human body.During the exercise, myososaurodes will be exhausted sharply, resulting in insufficient physical fitness and difficulty in completing the game. At this time, energy glue is required in time.Energy glue not only can quickly supplement the sugar glyphogy required in the exercise, effectively alleviate the discomfort generated by the body, but also sustain energy, improve the level of aerobic endurance, and make the body higher energy than daily.
Mid -exercise leg cramp electrolytic salt pills are useful
The human body will sweat a lot during exercise. The electrolyte will be lost with sweat. We will feel muscle weakness and fatigue, and then cramps. In fact, the electrolyte should be supplemented as soon as possible when muscle discomfort.Relevant experts reminded that at this time, electrolyte salt pills came in handy.Electrolytic salt pills contain five electrolytes and rich vitamins of potassium, calcium, sodium sodium, magnesium zinc, and can be used quickly and effectively to replenish the loss of electrolytes in a timely and effectively.
Energy drying speed supplementation of glycogen to pass the “crashing period”
Everyone who runs knows that the 42.195 kilometer schedule to 30 kilometers does not mean that victory is waiting for you.On the contrary, 30 kilometers are the arrival of difficult moments.At this time, muscle fatigue, energy depletion, and psychological pressure strike at the same time. The players will feel that the muscles are stiff and breathless, and the speed will drop a lot.
Experts remind that when running is about 30 kilometers, the sugar in the human body is basically exhausted. It is necessary to start with fat to provide exercise energy, and the energy supply efficiency of fat is much lower than that of sugar.At the same time, muscles will have a strong sense of fatigue after experiencing high -intensity consumption. In fact, this is the so -called “crashing period”.At this time, a energy glue should be supplemented to quickly supplement the glycogen, and at the same time, additional racing drinks should be added. The taurine and caffeine in scourge drink can relieve fatigue and help you spend the wall in the wall.
After the game, muscle sore sour sour tablets help emotic acid
During the game, the accumulation of lactic acid can cause muscle soreness and soreness of limbs.Experts remind that you can quickly decompose some lactic acid produced in the game before taking acid light tablets, convert lactic acid into energy, and quickly improve exercise efficiency.At the same time, taking acid light slices in time after the game can help excrete the lactic acid in the muscles, reduce the “leading sense” of the legs, and help quickly recover after the game.
Participating insurance and medical rescue
The organizing committee purchased personal accident insurance during the competition (specific insurance and insurance policies for the final insurance policy) during the competition.Insurance or insurance cannot be claimed, all legal liabilities (including but not limited to the inability to obtain insurance claims, etc.) are borne by the contestants themselves.
At the starting point of the game and the track (every 2.5 kilometers) and the end point, a fixed medical site is set.
The track is equipped with a mobile AED medical rescue service staff, a medical service volunteer to assist medical rescue and maintaining the order of the competition. Players can ask them for help at any time.在比赛中，医疗卫生保障部负责人根据选手身体状况有权终止选手比赛并收取其号码布；若参赛选手不听从现场医务人员建议，坚持参赛产生的一切后果及责任由参赛选手本人承担，若If the players lose their consciousness, they will automatically entrust the organizing committee to take all means for first aid, including but unlimited CPR cardiopulmonary resuscitation, AED vibration defibrillation, and renting vehicles or aircraft for rapid transfer.
Special Note
During the participating period, if it is due to its own reasons (including but not limited to chronic diseases, hidden diseases, insufficient physical tolerance, etc.), physical discomfort and cause related diseases and symptoms (including but not limited to heat stroke, fainting, etc.), If the insurance company is finally found to be the scope of claims, all the legal liability and consequences that are caused (including but not limited to medical treatment costs, misunderstanding damage, disability compensation or compensation, death compensation, etc.) are participating in the competition.The person’s own responsibility has nothing to do with the organizing committee.Participants are requested to carefully evaluate their physical condition and register.
The organizing committee provides free and first -aid medical treatment during the competition. The relevant expenses incurred during the treatment of the participants in the hospital treatment process can be applied to the insurance company after settlement with the hospital and the hospital.Or negotiate with the insurance company by yourself, and the organizing committee can provide the necessary information and information docking assistance.
Participants During the competition, if they take stimulants or other prohibited drugs and cause personal injury or death, all the legal liabilities and consequences that are caused (including but not limited to medical treatment costs, misunderstanding losses, disabled compensation or compensation, compensation, and compensation, and compensation, and compensation, compensation, and compensation,, compensation, or compensation,, compensation or compensation,, compensation, compensation, compensation, and compensation,, compensation, or compensation,, compensation or compensation,, compensation, compensation, compensation, compensation, and compensation, and compensation,, compensation or compensation.Death compensation, etc.) were borne by the contestants themselves.
Lanzhou Daily All -Media Reporter An Ruoxuan
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