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title = "乱七八糟:跑步笔记(一)"
date = 2024-06-08
[taxonomies]
tags = ["乱七八糟"]
+++
前言
<!-- more -->
最近读得<<亮哥跑经>>一书,遂迷上跑步;奈何体重偏高,略微有些吃力.以下是一些笔记:
> 为啥有人跑两步就喘？
- 运动基础薄弱
再慢的跑步，它也比快走的强度要大。跑步虽然很简单，但它并不是低强度的运动。
- 呼吸方法错误
跑步时需要更多的氧气,如果呼和吸的量不均等，吐气比吸的要多，身体没有充分地进行气体交换，就会气喘吁吁。
- 呼吸肌能力较弱
大基数体重的人，腹部往往很胖，身体的呼吸系统较弱。内脏脂肪多，呼吸肌就像吹大的气球一样，被撑薄了，相应的，它收缩和扩张的能力就会下降，所以大体重的人跑步更容易喘。而且除了容易喘之外，他们跑步也更容易岔气。
> 正确的呼吸方法是什么?
- 建议初学者采用两步一吸两步一呼的方式。
- 等跑了一段时间，心肺功能和整体体能加强之后，可以改为三步一吸三步一呼。
- 需要注意的是，最好口鼻同时呼吸,才能使充足氧气吸入
> 冬天跑步注意事项
- 冬天户外跑时，因为天气比较冷，为了防止冷空气进入我们的身体，可以带一个薄薄的口罩。
- 不要秋天的时候都没跑，到冬天最冷的时候突然出去跑步了。也不要顶风跑，这样你的呼吸系统是受不了的。
- 冬天跑步的时候，可以用舌尖顶住上牙膛，过滤加温一下冷空气，免得空气直灌入身体，造成肠胃不适。
> 为什么会岔气？
- 岔气，简单来说，就是呼吸肌痉挛（抽筋）了。
- 当呼吸肌的能力不足以支撑你的身体这样强度运动时，就会通过痉挛的方式告诉你，你需要停下来或者减慢速度。
- 平时可以配合做一些腰腹部的核心训练，比如说卷腹、平板支撑等，多练习腹部呼吸法，这样在加强核心力量的同时，也加强了呼吸肌的能力。
- 跑步之前，要做好充分的热身，不要上来就加速跑，逐渐平缓地提升呼吸节奏，你得让呼吸肌有适应的过程。
- 如果跑步时出现了岔气情况，可以放慢跑步速度；严重的话，可以停下来调整呼吸，并且身体向相反方向伸展，右侧岔气的话，那就向上伸直右侧手臂，并向左侧伸展 15～30 秒.
> 跑步前期很难坚持，怎么办？
- 刚开始跑，心肺体能都还跟不上，那可能跑起来不太有成就感，没有正反馈，也不好坚持。因此,需要制定合理的跑步计划(时间/距离)
- 从跑够 10 分钟开始的。之后每周的运动强度可以比前一周提高 5%。
- 无论是跑步还是健身，训练时长最好控制在 1 个小时之内，因为 1 个小时的运动会让我们身心都得到满足.
- 在前期跑步的时候，不要跑上坡路，上坡路非常累.
- 另外可以通过听音乐、给跑步赋予意义和仪式感、装备奖励等方式，帮助自己度过刚开始跑时的枯燥期。

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<h1 class="post-title"><a href="https://blog.dich.ink/about-runer/">乱七八糟:跑步笔记(一)</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2024-06-08
</span>
</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.ink/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
<div class="post-content">
<p>前言 </p>
<span id="continue-reading"></span>
<p>最近读得&lt;&lt;亮哥跑经&gt;&gt;一书,遂迷上跑步;奈何体重偏高,略微有些吃力.以下是一些笔记:</p>
<blockquote>
<p>为啥有人跑两步就喘？</p>
</blockquote>
<ul>
<li>运动基础薄弱</li>
</ul>
<p>再慢的跑步，它也比快走的强度要大。跑步虽然很简单，但它并不是低强度的运动。</p>
<ul>
<li>呼吸方法错误</li>
</ul>
<p>跑步时需要更多的氧气,如果呼和吸的量不均等，吐气比吸的要多，身体没有充分地进行气体交换，就会气喘吁吁。</p>
<ul>
<li>呼吸肌能力较弱</li>
</ul>
<p>大基数体重的人，腹部往往很胖，身体的呼吸系统较弱。内脏脂肪多，呼吸肌就像吹大的气球一样，被撑薄了，相应的，它收缩和扩张的能力就会下降，所以大体重的人跑步更容易喘。而且除了容易喘之外，他们跑步也更容易岔气。</p>
<blockquote>
<p>正确的呼吸方法是什么?</p>
</blockquote>
<ul>
<li>
<p>建议初学者采用两步一吸两步一呼的方式。</p>
</li>
<li>
<p>等跑了一段时间，心肺功能和整体体能加强之后，可以改为三步一吸三步一呼。</p>
</li>
<li>
<p>需要注意的是，最好口鼻同时呼吸,才能使充足氧气吸入</p>
</li>
</ul>
<blockquote>
<p>冬天跑步注意事项</p>
</blockquote>
<ul>
<li>
<p>冬天户外跑时，因为天气比较冷，为了防止冷空气进入我们的身体，可以带一个薄薄的口罩。</p>
</li>
<li>
<p>不要秋天的时候都没跑，到冬天最冷的时候突然出去跑步了。也不要顶风跑，这样你的呼吸系统是受不了的。</p>
</li>
<li>
<p>冬天跑步的时候，可以用舌尖顶住上牙膛，过滤加温一下冷空气，免得空气直灌入身体，造成肠胃不适。</p>
</li>
</ul>
<blockquote>
<p>为什么会岔气？</p>
</blockquote>
<ul>
<li>
<p>岔气，简单来说，就是呼吸肌痉挛（抽筋）了。</p>
</li>
<li>
<p>当呼吸肌的能力不足以支撑你的身体这样强度运动时，就会通过痉挛的方式告诉你，你需要停下来或者减慢速度。</p>
</li>
<li>
<p>平时可以配合做一些腰腹部的核心训练，比如说卷腹、平板支撑等，多练习腹部呼吸法，这样在加强核心力量的同时，也加强了呼吸肌的能力。</p>
</li>
<li>
<p>跑步之前，要做好充分的热身，不要上来就加速跑，逐渐平缓地提升呼吸节奏，你得让呼吸肌有适应的过程。</p>
</li>
<li>
<p>如果跑步时出现了岔气情况，可以放慢跑步速度；严重的话，可以停下来调整呼吸，并且身体向相反方向伸展，右侧岔气的话，那就向上伸直右侧手臂，并向左侧伸展 15～30 秒.</p>
</li>
</ul>
<blockquote>
<p>跑步前期很难坚持，怎么办？</p>
</blockquote>
<ul>
<li>
<p>刚开始跑，心肺体能都还跟不上，那可能跑起来不太有成就感，没有正反馈，也不好坚持。因此,需要制定合理的跑步计划(时间/距离)</p>
</li>
<li>
<p>从跑够 10 分钟开始的。之后每周的运动强度可以比前一周提高 5%。</p>
</li>
<li>
<p>无论是跑步还是健身，训练时长最好控制在 1 个小时之内，因为 1 个小时的运动会让我们身心都得到满足.</p>
</li>
<li>
<p>在前期跑步的时候，不要跑上坡路，上坡路非常累.</p>
</li>
<li>
<p>另外可以通过听音乐、给跑步赋予意义和仪式感、装备奖励等方式，帮助自己度过刚开始跑时的枯燥期。</p>
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<h1 class="post-title"><a href="https://blog.dich.ink/about-runer/">乱七八糟:跑步笔记(一)</a></h1>
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2024-06-08
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<a class="post-tag" href="https://blog.dich.ink/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
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2024-05-13
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:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.ink/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
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<p>前言 时间，作为人类社会中不可或缺的重要元素，其标准化与格式化一直是人类社会发展过程中的重要课题之一。本文将探讨一系列时间标准与格式，从最古老的GMT（格林威治标准时间）到最新的RFC3339，以及各种时区表示方法和日期时间的格式化方式。</p>
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2024-03-06
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<p>前言 讲起播客，许多人第一反应是喜马拉雅，但其实播客的订阅和收听有许多种方式。本文带你了解订阅播客的各种方式，并告诉你市面上有哪些不错的播客客户端可供选择。</p>
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<p>前言 讲起播客，许多人第一反应是喜马拉雅，但其实播客的订阅和收听有许多种方式。本文带你了解订阅播客的各种方式，并告诉你市面上有哪些不错的播客客户端可供选择。</p>
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<p>前言 「开源」一词对应英文 Open Source，最初起源于软件开发领域，因此也称为「开放源代码」，对应的软件则称为开源软件（Open Source Software，简称 OSS）。</p>
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<p>前言 「开源」一词对应英文 Open Source，最初起源于软件开发领域，因此也称为「开放源代码」，对应的软件则称为开源软件（Open Source Software，简称 OSS）。</p>
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<h1 class="post-title"><a href="https://blog.dich.ink/local-isps-to-cn-report/">Network的艺术:国内至国际骨干ISP线路整理</a></h1>
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2024-02-10
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<p>前言 本文主要探讨的是IPv4网络，国际出口线路的质量分析以及各大ISP的介绍。</p>
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<h1 class="post-title"><a href="https://blog.dich.ink/local-isps-to-cn-report/">Network的艺术:国内至国际骨干ISP线路整理</a></h1>
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2024-02-10
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<a class="post-tag" href="https://blog.dich.ink/tags/wang-luo-yi-shu/">#网络艺术</a></span>
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<p>前言 本文主要探讨的是IPv4网络，国际出口线路的质量分析以及各大ISP的介绍。</p>
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<h1 class="post-title"><a href="https://blog.dich.ink/network-download-1/">Network的艺术:下载技术的历史</a></h1> <h1 class="post-title"><a href="https://blog.dich.ink/network-download-1/">Network的艺术:下载技术的历史</a></h1>
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<h1 class="post-title"><a href="https://blog.dich.ink/junk-cleanup/">乱七八糟:垃圾清理的艺术</a></h1>
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2023-11-19
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<p>前言 在从前的机械硬盘时代，由于硬盘空间小，且没有时常清理垃圾文件，常常导致硬盘空间严重不足；特别是在以 Windows 平台为代表的 C/D盘 体系下。那么，我们常说的垃圾清理，释放硬盘空间，到底是在清理什么？哪些文件可以被清理？</p>
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2023-11-19
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<p>前言 在从前的机械硬盘时代，由于硬盘空间小，且没有时常清理垃圾文件，常常导致硬盘空间严重不足；特别是在以 Windows 平台为代表的 C/D盘 体系下。那么，我们常说的垃圾清理，释放硬盘空间，到底是在清理什么？哪些文件可以被清理？</p>
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<h1 class="post-title"><a href="https://blog.dich.ink/zola-blog/">乱七八糟:个人博客搭建</a></h1> <h1 class="post-title"><a href="https://blog.dich.ink/zola-blog/">乱七八糟:个人博客搭建</a></h1>
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<h1 class="post-title"><a href="https://blog.dich.ink/calling-cards/">乱七八糟:流量卡购买与套路</a></h1>
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2023-08-24
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<p>前言 由于临近升学，校园网不尽人意，因此许多小伙伴有了买一张流量卡的计划。本文以三大运营商为例，说明常见流量卡的套路与选择。</p>
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<h1 class="post-title"><a href="https://blog.dich.ink/calling-cards/">乱七八糟:流量卡购买与套路</a></h1>
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2023-08-24
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:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.ink/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
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<p>前言 由于临近升学，校园网不尽人意，因此许多小伙伴有了买一张流量卡的计划。本文以三大运营商为例，说明常见流量卡的套路与选择。</p>
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<h1 class="post-title"><a href="https://blog.dich.ink/kgnl/">乱七八糟:快过年了笑话大全</a></h1> <h1 class="post-title"><a href="https://blog.dich.ink/kgnl/">乱七八糟:快过年了笑话大全</a></h1>
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<h1 class="post-title"><a href="https://blog.dich.ink/awesome-chromebook/">综合工程:ChromeBook研究记</a></h1>
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2023-08-15
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:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.ink/tags/zong-he-gong-cheng/">#综合工程</a></span>
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<p>前言 ChromeBook 作为国外一款定位为商务办公和学生入门的机器，其性能在2023年的当下似乎已经过时；在其退出中国市场后更是接近绝迹。不过，针对特殊需求下的部分机型在今天仍然极具性价比。</p>
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<h1 class="post-title"><a href="https://blog.dich.ink/awesome-chromebook/">综合工程:ChromeBook研究记</a></h1>
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2023-08-15
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:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.ink/tags/zong-he-gong-cheng/">#综合工程</a></span>
<div class="post-content">
<p>前言 ChromeBook 作为国外一款定位为商务办公和学生入门的机器，其性能在2023年的当下似乎已经过时；在其退出中国市场后更是接近绝迹。不过，针对特殊需求下的部分机型在今天仍然极具性价比。</p>
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<h1 class="post-title"><a href="https://blog.dich.ink/awesome-android-tv/">综合工程:Android TV 折腾小记</a></h1> <h1 class="post-title"><a href="https://blog.dich.ink/awesome-android-tv/">综合工程:Android TV 折腾小记</a></h1>
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<h1 class="post-title"><a href="https://blog.dich.ink/linux-for-pc-6/">Linux-For-PC(六):常用命令与性能分析</a></h1>
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2023-07-25
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:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.ink/tags/linux/">#Linux</a></span>
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<p>前言 在学习Linux操作系统时，熟悉常用命令和性能分析工具是至关重要的。让我们一起探索Linux的世界，提升技能，解锁无限可能！</p>
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<a href="https://blog.dich.ink/tags/luan-qi-ba-zao/"> <a href="https://blog.dich.ink/tags/luan-qi-ba-zao/">
乱七八糟 (19 posts) 乱七八糟 (20 posts)
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tag: #乱七八糟 tag: #乱七八糟
(19 posts) (20 posts)
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<a href="https://blog.dich.ink/about-runer/">
<span class="post-date">2024-06-08</span>
:: <span class="post-list-title">乱七八糟:跑步笔记(一)</span></a>
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<a href="https://blog.dich.ink/about-g/"> <a href="https://blog.dich.ink/about-g/">
<span class="post-date">2024-06-02</span> <span class="post-date">2024-06-02</span>
:: <span class="post-list-title">乱七八糟:PTA编译命令解析</span></a> :: <span class="post-list-title">乱七八糟:PTA编译命令解析</span></a>