Group 1 - The article emphasizes the importance of hydration during summer workouts, advising not to wait until feeling thirsty to drink water [1] - Experts recommend maintaining a room temperature of 25℃ to 28℃ during exercise to prevent health issues such as dizziness and nausea [3] - It is noted that muscle soreness after exercise can be normal, but severe symptoms like tea-colored urine may indicate rhabdomyolysis [5][7] Group 2 - The distinction between weight loss and fat loss is highlighted, with experts suggesting that effective fat burning occurs when heart rate reaches 60%-70% of maximum heart rate [9] - Recommendations include controlling workout duration to 40-60 minutes and maintaining a heart rate of 120-140 beats per minute [9] - The article advises against excessive use of massage guns after intense workouts, suggesting simpler methods for muscle relaxation [11]

Core Viewpoint - The article emphasizes the increasing popularity of running as a sport and the importance of proper preparation, technique, and recovery to enhance the running experience and reduce injury risks [5][28]. Preparation Before Running - Health assessment is crucial; individuals with underlying health conditions or severe obesity should consult a doctor before running [7]. - Proper equipment selection is essential, including choosing the right running shoes based on foot arch type and ensuring they are not overly worn [8][9]. - A thorough warm-up routine is recommended to prepare the body for running, including dynamic stretches and specific exercises to activate muscles [11][16]. During Running - Maintaining correct running posture is vital, including keeping the head up, core engaged, and avoiding excessive impact on the knees [18][20][21]. - Gradually increasing running intensity is advised, following the "10% rule" to prevent injuries and ensure sustainable progress [22]. - Monitoring body signals, such as heart rate and physical discomfort, is important to ensure safety during runs [23]. Post-Running Recovery - Cooling down with light jogging or walking for 5-20 minutes is recommended to help the body transition after running [25]. - Static stretching of major muscle groups should be performed to aid recovery [25]. - Adequate hydration and nutrition, including carbohydrates and proteins, are essential for muscle repair [25][26]. - Rest days are necessary to allow the body to recover fully [26]. - Engaging in cross-training activities can enhance overall fitness and reduce the risk of overuse injuries [27]. Overall Benefits of Running - Running is highlighted as a low-barrier activity that can be enjoyed by people of all ages and fitness levels, promoting health and well-being [29][30]. - Long-term running can improve cardiovascular health and assist in managing mental health issues [31].