Before you leave the doctor’s office or pharmacy, getting the answers to the following questions can make the antibiotics you take as effective as possible.

　　Why should I take this medicine?

　　Norman Tomaka, a spokesman for the American Pharmacists Association, believes that every patient should confirm and understand why doctors prescribe antibiotics for them. According to the research results published in the journal of the American Medical Association by researchers from the US Centers for Disease Control and Prevention, from 2010 to 2011, nearly one-third of oral antibiotic treatment prescriptions in the United States were wrongly prescribed by doctors. Taking unnecessary antibiotics will make bacteria resistant to drugs, so have an open discussion with your doctor to make sure your prescription is the best choice.

　　When should I take the medicine?

　　Antibiotics have to reach a certain concentration in the blood to take effect, so take the medicine on time. Taking medicine when you wake up in the morning, before lunch and before going to sleep can ensure that you will not forget to take medicine to the greatest extent.

　　Can antibiotics be taken with food?

　　Eating while taking medicine will affect the way drugs are absorbed in the body, but it can also prevent nausea caused by drugs that may irritate the stomach. If the drug instructions state that you should take it on an empty stomach, follow the instructions, because food may hinder the absorption of the drug in the blood.

　　Do you want to avoid eating certain foods when taking medicine?

　　Some drugs may have adverse reactions to certain foods. For example, dairy products will reduce the efficacy of tetracycline, because calcium in food combines with antibiotics, resulting in a decrease in the body’s absorption. Make sure you are aware of any food that may hinder your recovery.

　　Do you want to drink a large glass of water when taking the medicine?

　　Water can dilute the contents of the stomach and help you absorb the effective components of antibiotics before the stomach is stimulated. While drinking enough water can help prevent nausea caused by most drugs, some antibiotics need to drink a whole glass of water to be completely absorbed. Antibiotics in capsule form can prevent it from being dissolved prematurely until it enters the stomach; Drinking more water will help these antibiotics to be completely absorbed.

　　6 Do you want to eat probiotics while taking antibiotics?

　　Not all bacteria in your body will make you sick. Some bacteria in your stomach are essential to keep your intestines or reproductive system healthy. However, antibiotics do not know which bacteria are good and which bacteria are bad; They will kill all bacteria, including those that are good for human health. When drugs attack good bacteria, you may have gastrointestinal discomfort, urinary tract infection or yeast infection. To prevent these side effects, the doctor may suggest that you eat yogurt rich in probiotics or take probiotic supplements.

　　7 what should I do if I miss the medicine?

　　Theoretically speaking, there is a fixed time interval for each medication. In real life, you may forget to take the medicine or take it late. If you miss the medication time, it’s important to know what to do in advance, so that you won’t look around for information in the dead of night. Some drugs should be taken in time after missing the correct time, while others should be taken normally next time when they are forgotten, so read the drug instructions carefully.

　　When should I feel better after taking medicine?

　　You should take the medicine completely as long as the doctor prescribes it, instead of stopping taking it once the symptoms disappear, because the bacteria in your body may still be at an unsafe level. However, it is important to know how soon you can recover. Generally speaking, if you don’t get better after taking the medicine for three days, you need to see a doctor again, because at this time, either the drug choice is incorrect or something else has happened.

　　9 What side effects are expected from the antibiotics I take?

　　Although only a small proportion of people have side effects after taking antibiotics, you need to know what adverse reactions your body will have. Some drugs may cause shortness of breath, while others may cause urticaria. If there are suspected side effects, you should consult your doctor whether to continue treatment or switch to another treatment.

　　Can I crush the pills?

　　If you have difficulty swallowing pills, consult your doctor before you plan to crush them, because antibiotics in pill form are absorbed in a different way from capsules. Some antibiotics are made in liquid form, which may be a better choice for some patients.

　　Will this antibiotic interact with other drugs I take?

　　The doctor may ask you what other drugs you have taken to avoid adverse reactions, but don’t forget birth control pills or over-the-counter supplements and vitamins easily. Some antibiotics may reduce the contraceptive effect, which means you may need to take another contraceptive method. In addition, iron-containing supplements combine with some antibiotics, making the latter unable to be absorbed.

　　What should I do if I have a history of antibiotic allergy?

　　Being allergic to an antibiotic not only means that you must avoid this drug, but also beware of other related drugs belonging to the same family. Therefore, after taking the medicine, you should observe it carefully, stop taking it immediately and ask the doctor for help if there is an allergic reaction. (Compile/Guo Shaofeng)

　　Beijing Science and Technology Daily, July 9th (Reporter Liu Yuanyuan correspondent Feng Yi) Can eating more fruits and vegetables really prevent diabetes? The latest scientific research gives the answer.

　　The reporter learned from West Lake University that Professor Zheng Jusheng from the School of Life Sciences of this school, together with more than 40 nutritionists in Europe, proved from the perspective of blood nutritional markers that eating more fruits and vegetables is conducive to preventing diabetes (this article refers to type 2 diabetes).

　　The study concluded that if you eat 66 grams of fruits and vegetables every day, the risk of diabetes will be reduced by 25%. This provides valuable suggestions and references for dietary guidance in the field of public health. The research results were published online in the British Medical Journal (BMJ) on July 9th, Beijing time.

　　"We have tracked and recorded more than 10,000 cases of diabetes in eight European countries, including Britain, France, Germany, Italy, Spain and Denmark, and compared more than 13,000 healthy people. From the perspective of nutritional markers, we found that eating more fruits and vegetables really plays a positive role in preventing diabetes." As the first author of the paper, Zheng Yusheng said.

　　In this study, the research team recorded seven kinds of nutrients in the blood of the experimental population, including vitamin C and six kinds of carotene. These seven blood indexes have been proved to be nutritional markers corresponding to the effective intake of vegetables and fruits. Generally speaking, the more fruits and vegetables are consumed, the higher the content of these seven indicators in the human body.

　　Through regular measurement and tracking, the research team found that the higher the nutritional markers in the body, the lower the risk of diabetes, which shows that eating more fruits and vegetables can effectively reduce the risk of diabetes. Statistics show that the seven nutritional markers have increased by a standardized unit — — The risk of diabetes will be reduced by 25% if you consume 66 grams of fruits and vegetables every day.

　　According to reports, more than 10,000 diabetic cases and 13,000 healthy control groups were screened from more than 400,000 people through nearly 10 years of follow-up, so there are long-term data to support the reliability and stability of the conclusion.

　　"Many teams have done similar research before. Some teams use questionnaires, which may have the subjective will of the experimenters, so there may be errors in the experimental results. The samples of other research teams may be only a few hundred people, and the tracking time is relatively short, so the statistical data is not representative. This study has a large sample of participants and a long experimental time, and it is of great significance in the field of public health to verify the results through a more scientific method. " Zheng Yusheng said.

First of all, declare:I am not a fat man, and I don’t want to consult about my body.
Would you like to ask if running will help your work and life? In what ways? How much do you need? How long will it take to find the change?

It is best to have personal experience!

Since April of 13, I have been running, not for weight loss or fitness. The starting point is just to do something that makes me feel great and I will be proud when I think about it when I am old.

I have been insisting for two years now, and I can’t say any concrete benefits, but I think running has changed my life:

1. I clearly remember the first time I went to the playground and ran for two laps and 800 meters, and I was tired into a dog;

2. At that time, I ran on the playground every morning. For a long time, I could only run three laps at most, and I couldn’t even finish listening to a song.

3. At that time, I couldn’t imagine what it was like to run for 20 minutes at a time.

4. When a person runs, he is really bored. He keeps stepping and swinging his arms.

5. Run through the morning, run through the night, run through the wind and run through the rain; I feel sweaty under the high temperature of 35 degrees in summer, and I feel that the cold air in winter penetrates the chest through my nostrils;

6. Sometimes I want to cry and ask myself what everything is for!

When I look back, I find that everything is worth it, and every pain gets at least 10 points:

1. Appreciation from others; Every time I run, I will send a circle of friends. Now everyone’s first reaction when they see me is that I am a very persevering person and can keep running.

2. See the pride of your progress; At first, when I thought running 5 kilometers in one breath was the limit, I ran 10 kilometers in March last year; Then I thought that was my limit; This Sunday, I will go to Wuxi to run my first marathon, 42 kilometers;

3. Unbelievable self-confidence; Even running is so difficult and so boring, I insist on it. What can’t I do?

4. Healthy body; The benefits of running are all-round, and I can often feel the vitality of rolling in my body;

5. Curiosity about physical limits; Running has made me break through what I thought I couldn’t do again and again, and made me realize more deeply: most people don’t work hard enough to fight for talent at all;

6. All-round promotion; Both work and life have advanced to a higher level, everything is done in an orderly way, and there is a feeling that everything is under control;

7. Humble mentality; On the playground, on the road and by the West Lake, I will meet many people who are older than me, run faster and farther than me. When running laps, I even met an aunt who set me up twice in 10 kilometers. Whenever I feel great, I will think about them and see my smallness.

Finally, looking back at my original goal, I found that I only wanted to run 5 kilometers, and I ran a marathon unconsciously.

Supplementary answer:

1. Insisting on running has changed my fate that I can only praise others in Zhihu … Finally, there is a question I can answer.

2. Many people ask whether running will hurt them. To borrow that sentence, most people’s exercise intensity is too low to pay attention to injuries. I think it’s not too late to wait until the cumulative running amount of one month is 40 kilometers before considering the injury problem;

3. In the comments, I saw a lot of small partners who run Sima. Come on!

4. Welcome to forward and reprint, please indicate the source;

5. Add another question about running long muscles and good-looking legs: Now my sister never cares if her legs are sexy, but not as sexy as mine …

6. In the last finish medal of Sima, I could only limp after running for 42 kilometers, but I felt a sense of accomplishment.

Say the most intuitive change: last semester, I measured 1KM and ran the second place in the hospital. And no one knows that I was always the last one to cry when I was in junior high school.goFinish 1KM of weak chicken.

It has been two and a half years since the first 10KM of my freshman year, which has brought too many physiological and psychological changes.

1. The first 10KM:

There are many motives for me to choose to start running: losing weight, improving my skin, suddenly being disgusted by the fat meat on my stomach one day, and being obsessed with muscles. Once you have these motives, it seems that it is no longer difficult to take a step. What is difficult is how big a step you can take and how long you can persist.

I had accumulated many 5kms before I ran the first 10KM. Every time I want to go to fun run, I will cheer myself up: I have to run out of 10KM if I have to fight to the death, but I owe too much debt for more than ten years. Every time I finish a 5KM run in 1H, my feet will be like lead, and there are two upward and downward forces tearing at my heart, just as half of the sea water grows into flames, one wants you to go forward regardless of life and the other wants you to stop at once. I remember every 10KM； that gave up halfway silently; I remember the tears and tears that fell from every 10KM halfway-that was real despair, just like Andy Duffy’s experience of breaking the water pipe in The Shawshank Redemption, and he saw not the light, but the despair of a darker sewer; I remember the second day after every 10km of halfway, my feet were too painful to walk.

On the day when the first 10KM really came, there was no sign. I clearly remember that when the Dark Dream record in the earphone was looped to Do It for the second time, I stopped and looked at the distance on the splash: 10.15. The excitement and pleasure brought by this number even make me feel that I have lived in vain for more than ten years, which is the real life.

The stars were bright that night, and I understood for the first time:To get something you never had, you must work hard to do something you never did.

2. Accumulate running amount

After getting into the habit of not running 10KM every time, I began to pay attention to the correct running posture and running equipment and began to enter the gym. There are many answers about these aspects in Zhihu, so I will skip them here. I want to talk about how I found the pleasure of running.

I made a 900 plan for myself at the beginning of 13 years. The terrible thing is that there is only a purpose in this plan, but there is no other substantial reward (no reward is actually because of poverty = =). I don’t know what kind of influence this plan can bring to my running career, but fortunately, I was still a strong executive at that time. As soon as I thought of this plan, I began to implement it, and I wouldn’t give myself too much time to think about other trivial things at all.

It took me three and a half months to complete the first 900 plan, and I didn’t stop except for the occasional emotional attack like my aunt, rain, snow, hail, wind, sand and smog. After completing the first 900 plan, I said two words to myself: Bull * Force.

This is the first time that I admire myself from the bottom of my heart. Before that, I was an extremely inferior person.

This is what keeping running brings me:Learn to identify yourself.

Although I haven’t fully identified myself yet, I understand that this is something I can’t give up all my life.

Up to now, I have completed six 900 plans.

This plan will continue. Until I can’t run anymore. Until the sky is boundless and the sea has no horns.

This is the pleasure that running brings me. This pleasure is directly converted into a ticket to a better life.

I often think that when I am old, sitting in the sunset and listening to Dou Wei, I will recall the great 900 plan of that year, and then silently praise myself for being awesome.

3. Income obtained

I have been running for two and a half years and met many interesting strangers.

A girl panting heavily.

A boy with only one arm.

The boy standing in the middle of the playground singing My Sun.

Couples cheering each other up.

Long-legged sister who laughs like a flower.

Looks like Joseph Chang’s junior.

I drink red bull every time I finish running.

Senior sister in a long skirt.

A senior in leather shoes.

Every boy who can box on Fridays.

And gay people kissing behind fences.

These lovely people came into my eyes when I was running, and then left.

This is the change that running has brought me:Feel the most ordinary beauty in life.

I have been talking to people for two and a half years. It also made a relationship.

Although it is a thing of the past, I have seen the loveliest side of this world: it will bring you hope from time to time, even if it is only a little bit.

This is the change that running has brought me:From an inferiority complex sensitive person to falling in love with the world.Although anti-social can’t escape in his bones.

I have been running for two and a half years, and my figure has changed a lot.

From a sickly fat man to a thin man who lost his fat, and now he is still satisfied with his body, the changes brought by carving the body and the pleasure brought by this change made me unexpected.

It never occurred to me that there are such things in the world that can make people feel emotional climax. You watched your belly disappear, you watched your once disgusting fat disappear, and you watched yourself have abdominal muscles that felt like a washboard. This is a pleasure, isn’t it?

Now, although I will be unwilling to run, exercise and eat and drink because of the influence of emotions, I have already felt the great happiness brought by running for a long time.

This kind of happiness reaches its climax when the world is so quiet that you can only hear your own breathing after running for 10KM.

I hope that this kind of happiness will accompany me all my life. This climax will never be low.

Remember, to get this kind of happiness, it is important.[Persistence].

As Lao Luo said, "there is only one kind of failure, and that is to give up halfway."

As Haruki Murakami said, "I don’t want to run today, so I just run. This is the way of thinking of long runners."

Start running, start running and keep running, and you will know what will change for yourself.

There is no explosion.

There is only one true story.

In college, I was extremely decadent. Seven days a week, I spend more than half my time playing online games on bread nights.

The rest of the time, either catch up on sleep in the dormitory, or post it or watch people vomit.

I’m a mess in my professional courses, and I’m weak.

What is more frightening is that I have completely lost my confidence in the future.

At that time, I even thought that I was grateful enough to find a job after graduating from college, no matter how low the salary was, where I worked and what I did.

About the next semester of my junior year, one day I suddenly decided to change this life, and more importantly, to change my fate after college.

I resolutely frozen the game number and began to try to study in the library every day.

However, both physically and mentally, there is a feeling of recovery from a serious illness, and an indescribable sense of powerlessness will strike from time to time.

I remembered that when I was sprinting in the third grade, there was a time when I went to the playground with my classmates every night after studying at night.

So I searched for a night, quietly touched the school playground and tried to run on the runway that no one saw.

However, these years of continuous decadent life, eating instant noodles and playing games all night, upside down day and night, have already eroded my body, and I can’t hold on breathlessly after only running for more than one lap.

More importantly, after a long period of decadence, my willpower has become extremely fragile. I still remember my truest thought at that time: since I can’t run, that’s it. I can’t do it. I’m not who I was.

If I gave up at that time, it would be really difficult to get out of decadence later.

I don’t want to run today, so I just run. This is the way of thinking of long-distance runners. -Haruki Murakami

After a short rest of more than ten minutes, I forced myself to run again.

Together, it didn’t run for a kilometer, but it ran for more than ten minutes.

The next night, enduring the pain all over, I came to the edge of the playground again.

Cheer yourself up and say: Tonight, I just need to run half a lap more than yesterday. Just half a lap.

Then, when I took the first step, I knew I couldn’t do it. Yesterday, some pulled leg muscles had a tearing pain.

I took a big breath and endured the pain. After running for more than a lap, I began to be out of breath again. I felt that I might be out of breath at any time, and my ribs hurt a little bit.

Relying on the ferocity of "die or run", I finally insisted on running a kilometer and almost collapsed on the runway.

But from that day on, on the eve of college graduation, I limped and started running every night.

Run a little farther every day than the day before.

Magical things happened. About a week later, my legs were not so painful when I was running, and I was not so uncomfortable when I was breathing.

After half a month, I can run five laps in one breath on the playground, each lap is 400 meters.

Running gives me very timely positive feedback, which makes me clearly know that I can always make progress every day compared with the previous day. Either I run half a lap more, or I am a little faster, or this "one more day" will make me feel that I can always be more "amazing" than the past as long as I work hard.

Running has become a way for me to get rid of decadence, and it has also become a witness of my "unbreakable".

Haruki Murakami is also a long-distance runner. He once said in a book about running:

In this way, for a quarter of a century, I kept running every day, and all kinds of thoughts surged from my heart. -"What am I talking about when I run"

When you really start running, you will find that running is actually the most relaxing time for a person’s mind.

As long as you keep your legs moving forward at a constant speed and wave your hands back and forth rhythmically, your brain can daydream freely.

After work, after I put on my headphones and run every day, I sometimes think about what I have done this day and what I have neglected.

有时候会想一想这个月发了多少工资，花了多少在哪儿，到月底能存多少？

有时候也会回忆起大学时和室友们整夜开黑的日子，不知道他们现在都在干什么，都像我一样为了在这个城市里立足而拼命努力吧？

更多的时候会想，爸妈身体怎么样了，我什么时候才能把他们接到北京来，他们来北京后，我要带他们去哪里玩，天安门和故宫肯定是要去看看的，爸爸是老党员，那么热爱毛主席，毛主席纪念堂是肯定要去看的，他们能适应北京么……

夏天的时候，陪领导出差，吃过晚饭，我就一个人沿着蜿蜿蜒蜒的海边跑上好几公里，海风舒爽地迎面吹在脸上，带来远洋的气息，海岸边有点点亮光，还有数不清的男女老幼在沙滩嬉戏打闹，说说笑笑，我从他们身边轻快地跑过，一刻也不停留，但已将这充满生活气息的场景和声音印入脑海。

还有些时候，跑步的时反而什么都不用去想。

跑步就是纯粹为了放空自己，你只要专注于脚下，专心地看着前方的路，其他的什么都不用去顾及。

几年前，父亲病重，我医院单位两边跑，无暇顾及工作，给了下属可乘之机，当我得知他趁我不在单位背后捅刀子的时候，那种愤怒、失望、难过，从头凉到脚的感觉至今难忘，再加上家里的事情，真的是每天都身心俱疲。

During that time, every day when I went to work, I wanted to lift the table when I met the leader’s criticism of the slow progress of my work. When I saw my subordinate’s "innocent face" to report his work, I wanted to punch him in the face.

During that time, if I hadn’t kept running, I probably wouldn’t have made it, both psychologically and physically.

In order to calm down the depressed and impetuous mood when I get home at night, I force myself to run for a long time every day

When the weather is good, run outside the residential area, and when the weather is bad, go to the gym.

I vent all my anger and sadness on running. I run as far as I can, until I am exhausted and weak. Then I take a shower and sleep. I don’t think about any other problems. I just stick to the present, do things one by one and deal with problems one by one.

As a result, by the end of the year, I not only completed all the assigned tasks, but also won all the honors that the company could give me at the annual meeting.

The only regret is probably that I tried harder and didn’t keep my father.

Somerset Mao Mu once wrote, "Any razor has its own philosophy."

That is to say, no matter how trivial the action is, as long as it is persisted day by day, something similar to the concept will always emerge from it.

The same is true for running. When you stick to it day by day, week by week, month by month and year by year, you will find that it brings you more than just a healthy body, a positive mood and a good attitude.

It is also the most rare time to be alone.

All the traffic, all the lights, all the crowds and all the noise you pass by are just pieces of light in your running steps.

Between heaven and earth, only you and yourself are talking, and only your never-ending steps are eternal.

Running is running, not for other reasons.

Thank you for reading, and encourage all those who are willing to change and are changing.

Wow, I haven’t been to Zhihu for a long time, and suddenly I found that so many people are commenting on me. Thank you. Update the recent status. During the epidemic, I was at home, and I didn’t run systematically, maintaining a running volume of about 150 per month.

Do some simple strength exercises every day, stretch, and have a light diet. I also want to eat spicy food, but I feel uncomfortable after eating my stomach. I am probably used to it.

Now that it’s been a long time, I think everything should be based on happiness. Whether it’s sports or life. I hope that my friends can stick to it! I’m really sorry that I can’t reply in time. If there is a private message, comment on it and I’ll try my best to answer it ~ (PS, I’ll update the photo, the abdominal muscles are still there, hahaha)

About long-distance running-I want to say

I, a contemporary college student, hated running like all my classmates when I was a freshman. Don’t say that running three kilometers or five kilometers, running 800 meters will kill me. Of course, just like all stories have a turning point. The beginning of the story is to lose weight, and the motivation is simple.

There is no doubt that I dedicated the first long-distance running in my life to my university. When I was a freshman, I felt that I should make some changes. I couldn’t hesitate and eat and drink every day. Therefore, I decided to change myself. I set myself a goal, and I must insist on running 3 kilometers for the first time. In this way, I ran around the playground for eight times. At that time, I felt I could do better. Therefore, it was from that time that I started the sport of "long-distance running". From the first 8 laps to the next 10 laps, 15 laps, 20 laps … it has been slowly increasing, and now I can run 20 kilometers, and I am confident that I can run further and longer. In this way, I ran for three years. Many students around me will admire me: "How do you keep exercising, exercising and running regularly?" In fact, I just regard them as a part of my life and my living habits. To be honest, I don’t think running has anything to do with the lofty word willpower. For me, I insist on running at first because I don’t want to exercise in the depressing environment of the gym, I don’t need special equipment and special places, I don’t need the company of my friends, I just need to change my running equipment and choose a good day to start running.

I am not those fanatical marathon enthusiasts, not to constantly challenge the limits like athletes, to fight for speed and distance. I just regard running as a sport that can give me fun. Therefore, running, which I hate and dislike most, has become my favorite and long-term persistent sport.

The motive force of running-losing weight.

I, when I was a freshman, weighed 125 kg, and now I weigh 90 kg. If you ask me, where did this 35 Jin go? I can tell you very clearly and directly that it evaporated in sweat. Lose weight first, and running as an aerobic exercise is the best choice to lose fat. Of course, we should also cooperate with proper anaerobic exercise to enhance muscle strength. I can also run longer distances for myself and lay a solid foundation. However, running should not be blind. Because your body will send you a signal. Everything is too much, according to your physical condition. It is very important for beginners to make a plan for themselves. Many students around me insisted on it several times because of various things and reasons, such as lack of time, such as knee pain and so on. But as long as you make a total arrangement and look up some dry goods and knowledge of running on the Internet, it is a good thing to make a scientific and reasonable "running plan" for yourself. Fortunately, I persisted, and with a reasonable diet and proper anaerobic exercise, my efforts were rewarded-my weight really came down.

In the eyes of other students, it is silly and boring to run around the playground in circles every day. But this is not the case. If losing weight is the initial motivation for me to start running. Then as time goes by, you will find that running has become an indispensable part of your life, and it has nothing to do with losing weight.

What did running give me?

Although running is a "lonely" sport, running gives me an opportunity to think alone. Of course, I am a relatively independent girl. Running will hardly "team up" with others. Whenever I encounter something very unsatisfactory in my life, I will choose to go to the playground, to the park and to run in the street.

Although I am traveling through the crowd, my mind and body belong to me more than ever. Once I run, my relationship with the outside world becomes subtle, both closed and open. I don’t need to talk to anyone, and no one will come to talk to me. At the same time, I am staring at the changes in the surrounding scenery, and I can feel the wind and grass around me without paying attention. In addition, when I run, I will stroke all my unhappiness, and then I will think of solutions one by one and how to deal with them next. When the running is over, all my unhappiness will fly away with sweat. Of course, when you run, you will empty yourself and give yourself a mental relaxation in your busy life.

Of course, because of running, I met a group of lovely runners. I am the youngest in this group of running friends, but this is not a problem. Sometimes we will meet to run together, travel together, have dinner together and organize some activities. Of course, as the youngest "trotting scum" in the group, my uncles and aunts in the group also take special care of me. Moreover, from them, they not only gain some running experience and knowledge, but also understand the significance of "horse racing". In them, what I see is the persistence and fanaticism of this sport. Of course, they will also teach me some experience in dealing with people, as well as the attitude towards sports and life. In my eyes, it is running that brings us together, regardless of age, occupation or status. Therefore, I am very lucky and happy. I have gained a group of such lovely friends during my four years in college.

Any positive thing, if it can be done for a long time, will definitely have a positive impact on life. The same is true of running, which gives an extremely precious thing-self-discipline. It is almost no exaggeration to say that I exercise every day in college life unless there are special circumstances. In the morning, I am the first one to get up in the corridor. In order to finish all the planned exercises before class, I will get up on time at 5:00 every day. The same is true on weekends. Everyone is lazy, and I am no exception. Of course, I also have a good solution. In order to get up early, I put my mobile phone on the desk under the bed. Every morning when the bell rings, I have to climb out of bed and turn it off. Otherwise, I don’t want to be scolded by my roommates. In this way, I get up reluctantly every day, but once I start exercising, I feel that getting up early is a very good thing. Every day, I will do morning exercises with my grandparents on the playground, and rush in to buy a hot boiled egg as soon as the canteen opens. This regular life feels great. From daily exercise and running, punch in on time. Early to bed and early to rise. Stick to eating vegetables and fruits. Don’t eat high-calorie and high-sugar food, don’t eat after dinner (I admit, it really makes life less fun, but anyway, everything has to pay a certain price). Later, you will find that this "self-discipline" will gradually penetrate into all aspects of your life. I will insist on reading a book every week and taking notes when my lessons are not heavy, and I will insist on learning French, memorizing words and practicing listening every day.

For me, running is far beyond the level of physical exercise, and it brings me spiritual victories one after another. As Haruki Murakami said: "I am not a great runner, but at an extremely ordinary level, but this question is not important at all." I have surpassed myself yesterday, even a little bit, which is more important. "

A little advice for beginners of the same age

Some time ago, I just finished my last physical examination in college. Running 800 is no longer a problem for me. However, for most students who don’t exercise regularly … this is … very … difficult …

Therefore, I launched a small survey in the circle of friends. What are you thinking when you don’t exercise often, when you run 800 or long-distance running? Everyone’s answer can be described as … "Voice" …

In fact, if you exercise more at ordinary times, probably everything will become less difficult. You don’t need to run much, step by step, two or three times a week, just as you relax after school; You must run scientifically and correctly. It is very important to find the right method. If you run blindly, you will suffer. Listen to some favorite music and move with the rhythm and rhythm when running; Insist on recording your own sports data and sports status, and form a habit. So, give yourself a reason to move. Any act of doing something with the help of external incentives will not last long. Only if you are willing to take the initiative will you stick to it.

Running has changed me in terms of body shape, face value, temperament and attitude towards life. It really changed me as a person and really benefited me a lot.

Let’s take a wave of my comparison photos first:

The following is me before I entered the university. At the heaviest, I weighed nearly 120 kilograms, which was almost inhuman.

Here is me in my senior year:

4.5 update

Recently, I want to make some new friends. The epidemic has been confined at home for half a month. It’s so boring.

If you want to know me, you can add my WeChat 15951611775 to chat with me. Welcome to visit me.

Shanghai friends give priority to beauty and want to see beauty (laughing to death)

Next, I went from fat to thin, and insisted on running, and the changes that running brought me:

I still remember that when I was in high school, I was under great academic pressure. Only by letting myself eat a lot of things can I learn more happily. At that time, I didn’t have any idea about my figure at all. I was a fat man who lived in Buddhism and was happy. I had to add two or three meals to fast food at night, and my aunt in the canteen poured halogen seeds into the rice so that I could eat it well (now I think back that all I ate was oil, and one bite of oil was equal to the heat of two meals); What is your favorite snack at ordinary times?WallaceThe fried fast food restaurant like KFC is full of memories of high school, and now it is still drooling when passing by.Spicy potato chips instant noodle beverageThese cheap and high-calorie snacks are also eaten (tired, expensive); Go out to dinner with friends and choose all of them.buffet….. Eat like this, it’s all high-calorie food, I’m really not fat!

In this way, I weighed 118 kilograms in the summer vacation of senior three, which was the peak of my weight at that time …

Until my sophomore year, my lifestyle didn’t change much, and my weight remained stable at around 110kg. In May of 16, I was still like this, and one person occupied nearly half of the positions taken by four people:

I vaguely remember some small details of me before I made up my mind to lose weight: my waist circumference was more than one foot, and I began to breathe heavily after several sit-ups, and I couldn’t do a standard push-up; I can’t see my toes in the shower, so I can only sit in a chair and straighten my feet. It’s really embarrassing.

That was in November of 2016. I was once in the dormitory. Because I was too fat, I almost pulled my lumbar spine by doing a simple bending motion. At that time, I was scared when I thought about it, and I couldn’t describe it. I only remembered that I couldn’t stand up when I was lying on the ground in the dormitory. I only had one thought in my heart: "If I don’t do something, I don’t think I can even live in college." When I was carried to bed by several roommates, I really made up my mind to lose weight.

So I chose the simplest, the most cliche, and the most testing way to lose weight-running.

One night in November, I embarked on a journey to the school playground, and this walk has come to the present.

I remember those first nights, which were unbearable. The hardest thing to form a good habit was the first time. Nanjing’s late autumn is not warmer than any other place. At 9 o’clock in the evening, the Pujiang playground, the demon wind in late autumn and winter, blows on my face and slaps me. At first, I pulled many friends to run with me (of course, most of them were not as fat as me, but now many of them are much fatter than me), but most of them were frozen after running for a few days and refused to come out again. It’s no wonder that the near-zero weather, coupled with the demon wind on Nanjing Mountain, can’t make the average person hold on.

But my head is iron, and if I don’t run, I feel that I can’t be happy anymore. I really dare not be empty! Because I played basketball when I was a child and had a good sports foundation, I insisted on running eight laps for the first time, but the speed was very slow, and I was sweating and panting after running; Later, one lap was added every two days, and then one lap was added every day. After more than a month, fun run, which is five or six kilometers a night, has become a common occurrence. Warm-up and stretching must be done properly. I did this well, so I didn’t get any injuries at that time.

Really, any small progress, multiplied by a period of persistence, will have great gains.The first change of running for me is to hone my will, so that I can change from a Buddhist life to persistence and perseverance, and finally I can persist in doing something meaningful to myself. And running, like other good things, really benefited me a lot.

After running for more than a month, my diet has also been controlled. My weight has dropped rapidly and my figure has become better.

This second change, of course, is the change of my own body shape and physical quality. I have become thinner and stronger, and my body has become better and better.

After running for a long time, I found that I was most afraid of running in physical education class, and what I like best now is the running lap at the beginning of physical education class’s class, because I was originally behind the team, and now I can rush to the front; I found that I can run within three and a half minutes at 1000 meters and within seven seconds at 50 meters during physical examination, which I never dared to think about before.

I remember that in April of 17, after nearly half a year’s exercise, my weight had been reduced to about 85 kilograms. At that time, our school sports meeting was short of people, so I tried to represent the college and participate in the 5000-meter run of the school sports meeting, hoping to take this opportunity to challenge myself.

So I bravely stood on the 5000-meter running track and finished the whole course in the afternoon sun. It was an unforgettable memory!

Later, I participated in the campus marathon in my school. I participated in the 7-kilometer mini marathon in my junior year and the 14-kilometer mini marathon in my senior year, and finally I successfully completed the challenge.

In my junior year, I participated in the 7-kilometer group, with a total of 1500 participants. At that time, I also won the 95th place, which was a good result!

On the occasion of last year’s senior year’s postgraduate entrance examination, when I had 50 days left to prepare for the postgraduate entrance examination, I chose to go despite the hard work of reviewing for the postgraduate entrance examination.Participated in the last year’s 14-kilometer marathon, fulfilling a dream in my university!I always wanted to take part in a 14-kilometer marathon, but it finally came true in the last year.

On my favorite basketball court, I also found that I could only play inside, and I couldn’t run down at all. Because I insisted on running and exercising, my physical fitness was greatly improved. When I played the whole game, I could also play fast break like a defender, and I wouldn’t be tired after playing the whole high-intensity game.

Because of running, my health has improved, and I have played basketball much better. In every field of sports, I have become more powerful!

?Next, the third change brought by running is to let me see a brand-new world, let me really have a brand-new and positive attitude towards life, and I learned to love life and embrace it.

Running let me out of the dormitory, to the playground, to the bigger world. Inside and outside the dormitory are really two completely different worlds, and the world outside the dormitory is real and more worthy of our experience.

I remember the night when I first walked out of the dormitory and walked to the playground. Once upon a time, I just fought and killed in the virtual world of Summoner’s Canyon every night, but when I came to the playground, I saw something I had never seen before.

It was a scene full of vitality. There were countless people who were running hard. They were all working hard for themselves. Their bodies were full of vitality. That night, I was completely attracted by that vitality. I think that’s what people should live. I joined them without hesitation and became one of them.

Therefore, because of running, my life is no longer like before, playing games and watching variety shows in the dormitory, and I am no longer confined to the small world of the dormitory; I began to learn to really face life, to embrace life and enjoy the bigger world.

?I’ve made some friends who are completely different from before. In the process of running, I met many people who have a positive attitude towards life, and they are completely different from the people I used to get along with. By constantly learning their attitude towards life and being positively influenced by them, I have the determination to persist in making myself better.

There is a saying that you are who you get along with, and the influence of the environment on a person is enormous. Once upon a time, in the dormitory, my vision could only be those classmates who played games and watched live broadcasts; Walking out of the dormitory to the playground, those friends on the playground are running for themselves. I can see them, full of vitality.

Being able to keep running must be a person who wants to become better. In the past two years when I keep running, I have met many such people. Some of them have become my role models, some are my close friends, and some have become my apprentices ….. I am very lucky to know them, support each other and make progress together, and work hard for a better self. This is what life should look like!

?After leaving the dormitory, I saw more beauty and fun in the world. I loved life more and had more hobbies and pursuits.I used to only play games in the dormitory. I didn’t have any special skills. After I left the dormitory, I was deeply attracted by music, fascinated by musical instruments, and made up my mind to learn trombone with the band in the university. Later, during my four years in college, I also represented the school’s band and had many performances, which expanded my achievements in the music field!

?I also fell in love with traveling and experiencing more new things.When I was a child, because I liked playing games, I seldom went out to travel. I played games at home every winter and summer vacation, and I wasted all the time I should have gone out to see more. …

But since I walked out of the dormitory because of running and saw more possibilities of life, I thought about going out of my own little world and enjoying the beauty of life while I was young. After losing weight in my sophomore year, I signed up for an international volunteer in Bali that summer vacation. I had never been on a plane before, and when I got on the plane for the first time, I flew abroad alone to be an international volunteer. The two-week volunteer trip was short but unforgettable. I felt the exotic customs and experienced the life I had never seen before!

Since then, I have been to many places, and I prefer to spread my footprints all over the country, hoping to see a wider world and more possibilities of life.

Because of running, the fat house I used to be has disappeared. Instead, I am the one who loves life more, is willing to broaden my horizons and is more optimistic.

?The fourth change that running brings to me can benefit me for life, that is, I really develop the good habit of self-discipline and persistence, so that I can constantly jump out of my comfort zone and work hard to meet myself better.

Running has taught me to strive for a better self, and this pursuit of a better self will never stop.

Let’s talk about sports and figure. After I lost weight by running in my sophomore year, although my figure became better, my body fat rate has not dropped very low, which is far from my real good figure. And my diet is not completely scientific, and sometimes I still can’t regulate my diet well. ……

So I spent a winter vacation in my junior year studying, studied a lot of knowledge about healthy diet and exercise, and made a detailed study on the principles of weight loss and the calories of food, making notes and turning them into my own knowledge, and applying them to my daily life.

Now I am not satisfied with running, but on the basis of running, I add many types of aerobic exercise, such as skipping rope, HIIT, swimming and so on, and the anaerobic exercise in the gym has become a place I must go; In terms of diet, I have kept the diet habit of low oil and low sugar to this day, and I am still constantly improving and researching.

It’s been two years since I lost weight, but my figure is getting better and better, and my knowledge about health is getting richer.

Some friends said, aren’t you tired of studying these things and controlling your diet? I told them that I am not tired at all, because it has become my habit and a part of my life to make myself better. I really want to thank running, because it can help me develop countless good habits, improve myself countless times and make myself better.

The fifth point is that running has brought me the most important change. That is to let me stop being afraid of loneliness and thinking about getting along with people around me. Because I insist on running, I understand that I am different from the people around me. I can have my own life and my own way to go.

Running makes me more confident, and I am determined to be my true self and follow my own life path.

I used to be a person who was afraid of loneliness. I used to do many things to have a common topic with my roommates, such as playing mobile games and watching some variety shows, but looking back, those were not what I really liked.

In other words, I had little sense of autonomy before and had no life of my own. But by losing weight, running, good work and rest and eating habits,I found that I don’t have to live like the people around me. I can have my own way of life and do what I really like and want to do. For my own love, I won’t be lonely. Why do things you don’t like just to fit in?

Because of losing weight, I have my own life. I tell myself to listen to my heart, to be true to myself, to do what I like and to pursue my dreams. I began to face up to my own preciousness, I began to have the courage to be myself, and I chose to be that unique self.

From then on, I will never think about getting along with others, but spend more time on what I like, and I have achieved success after success in my own field.

It can be said that losing weight made me realize for the first time that I can choose my own life, and I really found my own treasure.I think this is the biggest gain of losing weight, that is, I will no longer be an ordinary person like the people around me, and I choose to be myself.

So I made a decision in the winter vacation of my junior year, that is, I chose to take a cross-disciplinary examination and study, and cross-examine the sports news of Shanghai Institute of Physical Education from the automation major of this science. Being a sports person was my childhood dream. Later, I once lost it, but last year, I bravely got it back. In order to recover my childhood dream and be myself, I embarked on the road of interdisciplinary examination and research.

From engineering to liberal arts, this road is very bitter and difficult. Most of the students who take the postgraduate entrance examination around me take this major. There are no comrades around me who take the same cross-examination road as me. I am alone, but I never want to give up. Because I know that I am fighting for myself, and I am moving in the direction of my dreams. Dreams are like a beam of light, which guides me. In countless painful and sad nights, I gritted my teeth and persisted.

After a year of hard work, I got this postgraduate entrance examination result.The first test scored 410 points and ranked third, and the second test and total score ranked first.

All this stems from my decision to run. It is running that brings me the true self and the courage and confidence to be brave.

---

This is my own personal experience of running, this is the real change that running has brought me, and this is the story of running in my college.

If it weren’t for the night when I walked out of the dormitory and went to the playground, how could I change from that 120 kg fat man to what I am now?

Without that running time, how could I explore those brand-new hobbies in my life and become myself now?

If I don’t persist day by day, how can I become different from the people around me and use the spirit of persisting in running on my other things;

If I didn’t run, my physical condition wouldn’t get better and better, and I wouldn’t make progress on the basketball court.

If I didn’t run, how could I get all the results now? I am one of the top ten outstanding young people, a role model for my classmates, the leader of the hot search list in Weibo, and the first test of postgraduate entrance examination is among the best. ……

Because of running, my life trajectory has completely changed, and I have found my own direction; Because of running, I found my true self, and I have the courage to be myself, keeping those spirits and beliefs that belong to me to this day.

Everyone can do these things, as long as you are willing to run and change yourself.

The change of your life may begin at the moment you start running.

Maybe you don’t understand the meaning of these words, so don’t stay in the dormitory, set foot on the runway once and take your first step, and you will understand everything I said.

For yourself, try a good habit and try to change yourself. You will really benefit a lot.

Attached a short paragraph, keep running, and brought me some extra small gains:

Last semester, our school selected the top ten outstanding young stars on campus. I brought my own story of running and losing weight, and impressed the judges with my self-discipline and persistence. I stood with many outstanding students and was successfully selected as a "diligent and inspirational" young star (among those students, there were national competitions and imagine cup gold medals, overseas students, college students who had attended the legal report column, and even athletes who represented China in the World Track and Field Grand Prix, and suddenly felt like thieves! )

Later, because I insisted on running and losing weight, WeChat official account, an official who went to school once, was interviewed by a local newspaper reporter in Nanjing and boarded a hot search in Weibo.

I was interviewed by a local newspaper reporter in Nanjing and boarded a hot search in Weibo, the peak of my life in June last year.

I didn’t expect to be interviewed after running, and I can also go to Weibo for hot search. It smells good.

I am a person who can hardly exercise. For me, standing is the most intense exercise.

Although I have long known that exercise has countless benefits, I have always wanted to take the first step, but when I see people around me who are struggling to exercise,Spend an hour or two sweating in the gym every day., who all want to back down?

However, watching a documentary recently actually made me take the first step of exercise, because it let me know that exercise is not a hard job at all!

The documentary also said: those who work hard in the gym for an hour or two are simply thankless. As long as you master the method,Just 2 minutes a week., you can achieve excellent fitness results!

The host of this documentary is?Professor michael mosley, a medical journalist(Dr Michael Mosley), he has always been a lazy man, and in the matter of exercise, he wants to?Spend the least effort?Get the biggest return.

Medical journalist Dr Michael Mosley.

In order to realize his dream, the whole BBC team is in full swing, accompanying him to visit sports experts in various fields and looking for?Super high efficiency?The exercise method. This process was filmed as the documentary The Truth About Getting Fit.

Anyone who wants to exercise but doesn’t want to work hard must not miss this documentary!

At the beginning of the documentary, Michael will?overturn?A popular saying: "You can stay young and healthy by walking 10,000 steps every day".

The idea of 10,000 steps first came from a marketing campaign more than 50 years ago. A Japanese company invented the "10,000-step pedometer", and while sponsoring the Tokyo Olympics, it relied on a sentence.10 thousand steps a day"The advertising words are deeply rooted in people’s hearts.

But do you have to walk 10 thousand steps to be effective?

In order to find out the truth, Michael consulted Professor Rob Copland of Harlem University in Sheffield, and he will arrange a controlled experiment to verify this theory.

Note: In order to make the public understand the BBC documentary,

Experimental methods with small samples and not rigorous enough are often adopted, but they still have certain reference.

He divided six people into two groups to take part in the experiment:

The first group (Gillian, Dave, Dai Lun): Walk 10,000 steps every day, unlimited speed, about 8 kilometers.

Group 2 (Nathan, Gary, Judy): 10 minutes three times a day,doubleAbout 3000 steps, about 2.4 kilometers.

In the experiment, both groups wore activity monitors, which could track their activities throughout the day and monitor their heart rates. Professor Copeland said that the increase in heart rate caused by exercise can?Strengthen heart and lung function, is an important indicator to measure the effect of sports.

After the experiment began, the members of the first group worked hard to achieve the goal of 10 thousand steps, because 10 thousand steps were too difficult to complete!

Of the three people, only Dave and Dai Lun managed to finish the task. Gillian washed the bowl and deliberately walked back and forth several times, but only walked more than 5000 steps in one day.

In contrast, the members of the second group are much more relaxed.

They met for a brisk walk, and 10 minutes passed quickly. Unconsciously, they easily completed the indicators.

On the one hand, it is difficult to move forward, and on the other hand, it is easy to reach the standard. What is the effect of their exercise?

Professor Copeland published?Surprising?Experimental results of:

Although the first group is more tired, the exercise effect of the second group is better.?better!

He explained that this is because the brisk walking adopted by the second group belongs to moderate to intense physical exercise, and the intensity is increased by 30% compared with the usual walking.

Comparatively speaking, although the walking time of the second group is shorter, the intensity of cardiopulmonary exercise is greater, so the effect is better than that of the first group.

Michael’s first discovery saved him 7000 steps every day.

But lazy, he is not satisfied with this! Last time he found out?More labor-saving?Movement, this time he turned to.?More time-saving?The exercise method.

He went to visit.?High intensity intermittent exercise(HIIT) expert Niels worrall.

Experts from worrall arranged for six white-collar workers to participate in a five-week exercise program.

Before the exercise, the six people first took an aerobic fitness test.

Aerobic fitness refers to human intake, transportation and utilization.?oxygen?The ability. People with good aerobic fitness will run for 1000 meters without breathing. On the contrary, people with poor aerobic fitness will be panting after climbing several stairs.

After testing aerobic fitness, Niels worrall asked these white-collar workers to do it on a spinning bike every week?3 groups of 40 seconds?HIIT training.

In other words, every week they only need?Exercise for 2 minutes. After five weeks, these people only exercised in total.?10 minutes.

However, five weeks later, when six white-collar workers took the physical fitness test again, their?Aerobic fitness?An average increase of 11%!

Worrall explained,

This is because HIIT can stimulate deep muscles.

Deep muscles are hidden around the bones of the body, which plays a role in coordinating the body and supporting the bones and joints. Ordinary exercise is difficult to involve, and HIIT can activate them.

In addition, HIIT can rapidly consume muscle glycogen.

Muscle glycogen is the sugar stored in muscle. When people exercise vigorously, the body will break down the sugar in muscle and provide energy for the body.

Worrall asked a white-collar worker to do three groups of HIIT for 2 minutes, and compared his muscle glycogen levels before and after exercise.

The results showed that his muscle glycogen level decreased.?24%?As much as, if you use other sports methods, you may have to?45 minutes?In order to achieve the same effect.

Finally, HIIT can also exercise the heart and lungs and improve the whole cardiovascular system.

HIIT is good, but it is not convenient for everyone to go to the gym to ride a spinning bike. In order to let everyone enjoy the benefits of HIIT, Michael specially invited Beth Philips from Nottingham University to design a set of HIIT training without any auxiliary tools.

This training takes a total of 5 minutes, namely:1-minute arm jump, 1-minute squat, 1-minute run, 1-minute arm jump, 1-minute squat..

You can also easily complete this set of movements at home, and the exercise effect is comparable to HIIT of spinning bike.

Besides HIIT,Strength training?It is also a very popular exercise method in recent years.

In order to find out?Have the best effect?The way of strength training, Michael came to Glasgow University, where sports researchers Stuart Gray and Nai Stefanacci are working.?Test weightlifting and light liftingWhich effect is better.

The experiment they designed was completed by five women. Before the experiment began, all the people took a strength test, and the researchers will record what they can lift.?maximum weight.

During the experiment, the participants lifted the dumbbells with one hand and the light dumbbells with the other, and both hands should be lifted until they have no strength. The hand that lifts light things takes longer to reach the fatigue point than the other hand. Their legs also had a heavy and light exercise.

For six weeks, they conducted two groups of training every week. After the training, they accepted the strength test again, and the results showed that:

There is no difference between lifting weights and light weights at all, and the muscle strength of both hands and legs is almost the same.

Their hands muscles have been strengthened by 18%-19%, and their legs muscles have been strengthened by 25%, and there is no difference because of the different weights on both sides.

After learning this result, five participants said that they would rather lift weights because of the short time.

Therefore, it is simple to save time by lifting weights.

Unlike strength training, running is the most popular sport because it doesn’t need any instruments and equipment and is very convenient to perform.

In order to explore the truth of running, Michael came to St. Mary’s University in London and asked John Brewer, an exerciser, about it.?run?The problem.

We always think that running will damage the knee joint, but is this true?

Brewer said,Running will not only hurt the knee joint, but also benefit it..

This is because the regular pressure generated by running can bring more oxygen and nutrients into articular cartilage.Conducive to cartilage repair and growth.

Michael, the host, found it unbelievable, so Brewer asked him to do an experiment to compare knee pressure.

In the experiment, Michael put a sensor on his knee, then walked a certain distance at the designated position, and then he ran the same distance.

Then, the computer will analyze the pressure on the knee when walking and running.

As can be seen from the above picture, although the pressure on the knees is greater when running than when walking,But it takes less time to cause stress.. Generally speaking, the time for running to produce stress is only half of that for walking, because people have longer strides and shorter contact time between their feet and the ground.

The blue bar represents the stress time caused by walking.

The red column represents the stress time caused by running.

In the above experiment, the total pressure on Michael’s knees when he runs is smaller than when he walks.

Brewer said that these pressures are completely within the acceptable range of the human body, because the human body structure can fully load walking and running. Imagine if our ancestors couldn’t run, how could they survive the competition of nature?

Whether it is to avoid or chase prey, people need to use the skill of running, which has been used to this day.

Nevertheless, if you run in the wrong way, such as running too fast, running for too long, running on uneven or slippery ground, you may cause injuries.

After visiting a number of sports experts, Michael has mastered four major exercise truths:

1. Walking 10,000 steps slowly every day is better than walking 3,000 steps quickly.

2. HIIT for 2 minutes per week can effectively improve aerobic fitness.

3, it takes a short time to lift the dumbbell to fatigue, which can effectively strengthen the muscles.

4. Running won’t hurt your knees.

Michael’s next stop is to visit a physiologist, Professor Sirsa Osullevin. He wants to know why some people love running so much.

Professor O ‘Sullivan said that people will produce endogenous pheromones when running. This kind of substance spontaneously produced by the human body is very similar in structure to the alcohol in * *, which will excite.?Positive mood, increase appetite, bring pleasure..

Besides running, other exercises can also produce endogenous hormones, which explains why some people feel uncomfortable without exercise for a day. Because exercise can really make people happy. Professor O ‘Sullivan believes that "endogenous pheromone" is one set up by the body?Incentive mechanism to encourage exercise.

In order to let Michael witness the power of running, Professor O ‘Sullivan arranged for three runners to jog.

After running, the endogenous pheromone in participants’ bodies increased by 30% compared with that before running!

Professor O ‘Sullivan explained that the endogenous pheromone produced during this exercise is within a safe range and can make people excited to the right degree.

After reading "The Truth of Exercise", I was eager to try, and immediately did a 5-minute HIIT exercise, and sure enough, I immediately felt High.

It turns out that,Exercise can also be a simple and happy thing!Friend, you might as well try it!

Author: Guan Xin

The sunset glow in winter reflects the tranquility and charm of the countryside. Guan Xin

The sunset glow in winter reflects the tranquility and charm of the countryside. Guan Xin

The sunset glow in winter reflects the tranquility and charm of the countryside. Guan Xin

The red light lit up the cold winter night. Guan Xin

The red light lit up the cold winter night. Guan Xin

Recently, in Wujiadi Village, Lujiaying Township, kangbao county, Zhangjiakou City, Hebei Province, photographers photographed the scenery of sunset melting gold and sunset clouds, which was beautiful. Guan Xin

Source: Zhangjiakou Learning Platform, kangbao county Rong Media Center.

Editor: Yin Zhongjie, Lv Wenlin

Audit: Wang Haijun

Kangbao county Meteorological Observatory

Kangbao county Meteorological Observatory released the weather forecast for the next three days on February 3:

February 4 th: cloudy to light snow, southwest wind 3-4,-26℃ ~-7℃;

February 5: light snow, southwest wind 3-4,-20℃ ~-10℃;

February 6th: The light snow turned cloudy, and the northwest wind changed from 3-4 to 4-5, at-21℃ ~-11℃.

The meteorological grade of forest and grassland fire danger is Grade III, with moderate humidity and moderate danger, which needs attention.

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[Kangbao Beauty You Shoot] Hebei Kangbao: The afterglow of the setting sun reflects "drunken" beauty sunset. com letter Kangbao touches the original text.

Net letter Kang Baozan shared in reading and writing messages, sliding up to see the next one.

Original title: "[Kangbao Beauty You Shoot] Hebei Kangbao: The Afterglow of Sunset Reflects" Drunk "Beautiful Sunset"

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What is the supply of goods in Beijing Economic Development Zone during the New Year holiday? How about the price of "vegetable basket"? Xiao Yi visited the site and found that the major supermarkets in the area had sufficient supply and stable prices. Go! Go and have a look with xiaoyi ~

As soon as you enter the 7FRESH Seven Fresh Supermarket Dazu Square Store, you will see a dazzling array of New Year decorations such as blessings, window grilles and couplets, and a strong New Year atmosphere will come to your face. In addition to the New Year decorations at the entrance, the neatly placed New Year gift boxes not far away also attracted people to stop frequently. A variety of nuts, fresh fruits and candy gift boxes were beautifully packaged and jubilant, waiting for the public to buy.

△ Huang Qiaowei/photo

"In order to meet the needs of the public, we have prepared various New Year gift boxes in advance, including more than 100 kinds of goods." Manager Faye Wong said.

According to Faye Wong, in order to ensure the purchase and distribution needs of the citizens during the holidays, 20% temporary staff were added in the store during the New Year holiday to provide the best service to the citizens to the maximum extent. "At the same time, considering the large demand of holiday citizens, the number of people’s livelihood security products such as fruits, fresh food and vegetables in our supermarkets has also doubled compared with usual, fully meeting the needs of online and offline customers."

△ Huang Qiaowei/photo

At 4 o’clock in the afternoon, in wu mart, the Salon business district, you can see red lanterns hanging everywhere to set off the New Year atmosphere. The vegetable area, fresh food area, fruit area, rice flour, grain and oil seasoning area and other areas in the store are full of various commodities, and the supply is sufficient, and the residents who come to purchase are in an endless stream.

△ Huang Qiaowei/photo

In the corner of the store, the staff are placing Spring Festival couplets, lanterns, Chinese knots and other New Year "limited" goods. On the shelf next to the "New Year Atmosphere Wall", the tallyman is putting the goods back in place, and the shopping guide not far away is guiding the consumers who come to ask …

△ Huang Qiaowei/photo

"During the holidays, all the employees in our store don’t have holidays, and fully protect the shopping needs of surrounding consumers. At the same time, in order to provide better services to the surrounding residents, the number of employees in the store during the holiday season is 1.2 times that of usual, and the supply of people’s livelihood commodities such as vegetables, fruits and rice flour oil is 1.5 to 2 times that of usual. " Manager Han Lei introduced.

Editor: Xu Yi

Special feature of 1905 film network　New Year’s greetings from the rooster, see Xiamen again! In 2021, China Golden Rooster and Hundred Flowers Film Festival, the 34th Golden Rooster Award for Chinese films hit hard from December 28th to December 30th.

For the third year in a row, the film channel and Xiamen Radio and Television jointly launched a live broadcast of this event.

Comprehensive upgrade, brand-new revision. More seats, more panoramic views, stronger lineup, and 5 sections of 5G panoramic view of Golden Rooster.

"Direct Golden Rooster Award"

1 stop to the light and shadow event.

Forum+film festival+new film conference, live direct attack,The main creative netizens talked and shared the "golden" taste,The opening ceremony and the nomination ceremony kicked off.The red carpet, closing ceremony and award ceremony gathered stars.

　

Golden Rooster and Hundred Flowers Honorary Shadowman Joined the host lineup of the closing ceremony:Golden Rooster Award+Hundred Flowers Award Winner,Two Golden Rooster Awards+Two Hundred Flowers Award Winners,Hundred Flowers Award winner,Co-hosted with the host of the movie channel,Invite you to witness the glory moment of China film of the year.

[Stars and Seas]

3 Days 3 Nightlife Experience+Creative Collection

Youth has its own yearning for youth;Dreams have their own power!The film channel "Stars and Seas" Young Actor Selection SchemeNew upgrade in 2021,Assemble and stand by one day in advance, and present it on-the-spot for three days and three nights.

Life is the examination room, and there is learning everywhere.40 young actors were newly selected.Immerse yourself in real life and experience the true meaning of performance.

Go deep into the grassroots, change identity and test morality and art;Growth mutual learning and surprise guidance for mysterious guests;Ready to go, the closing party will make a new appearance.

[Movie Channel M List]

2021 Dapandian

2021, which line makes you laugh?Which picture makes you cry?What other performances shocked your heart?

The 2021 China Movie M Big Data Report will be released on December 29th.Professional data+authoritative experts selected China films of the year,M list honor 2021 China filmmakers report card,The filmmaker made a New Year’s resolution during the visit, review and prospect.

[40th Anniversary of Golden Rooster Award]x　"Golden Rooster in Xiamen"

Chinese film golden rooster award x Xiamen special economic zone,Holding hands for the third time, welcoming 40 years old together.

Zhengqing, the Golden Rooster Award of Chinese Film, has a full record of all previous Huacai;Dialogue with honorary filmmakers to construct a brief oral history of China’s films;Zhengpengbo Xiamen assembled a new journey of "the 14th Five-Year Plan";Punch in Xiamen landmarks and scan the evolution of the special economic zone era.

The majestic cock, the dawn of the east.

Glory moment, panoramic view.

Lock in the media platforms of movie channels on the same day,Every aspect of the Golden Rooster Award is wonderful, and we will see you there!