健康常识：跑前喝水 跑后添衣

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按发育规律，10岁的孩子每次可跑800米左右;11～14岁可跑 1500米左右，15～17岁可跑3000米左右。因此，教育部按年级不同而设定的长跑距离是合理的，家长 们不必担心强度过大,盟特新奇特加盟。

专家特地强调了运动后补水的重要性,盟特新奇特产品。很多人以为冬天运动出汗量少，而忽略补水。他说，其实在运动中，人体会散失大量的水分，只不过，天气寒冷 散出的水分以水蒸气的形式散失了，所以会给人流汗不多，不需要喝水的错觉。

没流汗也要补水

运动后，应喝一些常温的运动型饮料或者含维生素和微量元素的矿泉水，补充身体失去的水分。但是，不宜在运动 后立即喝水，建议跑完后漫步几百米，全身彻底放松，呼吸平缓后再喝不迟。

跑前热身跑后保暖

长跑前，孩子得按体育老师指导,永康盟特，认真做好热身运动。“特别是膝关节和踝关节，如果热身不足很可能会导致拉伤、挫伤等运动创伤 。”

而一般跑步穿衣单薄，在运动完后必须及时地添衣保暖。不然风寒乘浑身毛孔大张之时，侵入身体内招致感冒等疾 病。专家提出了运动后保暖的“三不”的建议：运动后，不要马上喝冷饮;不要马上扇风图凉爽;不 要马上洗澡。

不必大吃肉类

对于家长们最关心，又容易办到的运动之后的营养问题，专家说，家长们不必让孩子过于进补。记得多给他补充汤 水，或者让运动归来的孩子喝温热的淡盐水，补充运动流失的电解质和水分。

可以在保证正常饮食需要的基础上，适量增加像水果蔬菜这类富含糖、B族维生素、维生素C多的食物，但忌暴饮 暴食。

许多人认为跑步的运动量很大，一定要大量补充动物蛋白(家禽和禽肉食品)，大量吃肉。这样做并不恰当。长跑 中人体的消耗主要是葡萄糖,盟特新奇特厂家，对蛋白质的需求不大。因此，跑步后以补充碳水化合物(谷物，蔬果和奶制品)为宜。

另外，睡觉前，让孩子用热水泡泡脚，可以减轻他的腿部酸痛和疲劳。

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Reprinted from 2543333 at 14:11 on January 20th, 2010 Read (loading. ..) Comments (0) Category: Personal Diary




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