How do I create a running workout plan? How to arrange a jogging plan scientifically?

What is the purpose of your workout? Ordinary fitness still has to participate in a certain competition, and the corresponding training plan is different. There are several common points: the training intensity is moderate, and it is necessary to combine work and rest to prevent injury.

For example, 5km, you don't need to run continuously, you can run every other day, 3 times a week. After getting used to it, you can add another 10km on the weekend, which is enough for general exercise. It's okay to be sore, but be aware of the pain.

The time to run is what time in the morning or evening, and I always make an appointment with my colleagues to run in the evening, so we can supervise each other.

Hello subject! You can choose how far you want to run. For example, if you choose to improve your running skills, then the next step is to choose the distance you want to run.

Depending on your needs, you can choose marathon, half marathon, 10 km, 5 km, 10 miles, 5 km.

I think it's best to start with a sprint, jogging for 30 minutes at first, and then you can increase the time after a week, and then you can increase the speed after another week.

Start with what you can accept, and plan in advance to improve little by little. If necessary, incentives and disincentives need to be put in place.

I usually choose to run in the morning, I start walking briskly for a week, start running half walking in the second or third week, and improve my running fitness in the fourth week. If I have a weekend off, I will run for an hour in the evening, so that the effect is twice as effective with half the effort.

Gradually increase your running program and don't start with too much intensity.

Step by step, first arrange the running plan according to your physical fitness, and then keep adding weights.

The running plan can not be set at the first time, otherwise it is easy to stick to it and give up, you can run the distance you can accept first, and then slowly increase it, and finally form a habit.

First of all, you have to determine the purpose of your running, and then determine the route, distance and time of running, and stick to it every day.

It is recommended to run at night, and if you have more time at night, you can run to and from work if you are not too far from the unit, so that you can exercise without delaying work.

If you're a first-time runner, it's a good idea not to set your goals too high, especially if you run from less to more in terms of distance and time.

Set a time for yourself to run at a fixed time according to your usual schedule.

Running workouts need to be consistent every day, don't run at a high intensity for the first few days, and slowly increase the intensity every day. In the future, just stick to it.

This depends on your physical fitness and your free time. For example, I like to sleep in the morning and I can't run for long, so I usually choose to run two laps around the school playground in the evening.

Step by step, the running plan is not only a lot of running at a time, but you should gradually increase it and adjust it appropriately according to your physical fitness.

Running should be gradual, don't overdo it at first, and slowly increase the amount.

This should still be based on your actual situation, and the exercise time should not be too long at the beginning, and you must take it step by step.

To scientifically arrange the jogging plan, fitness projects, we are more familiar with running training, these sports have a relatively low threshold, suitable for men, women and children. Running can be divided into jogging and fast running, and we must learn to run correctly in order to achieve the desired results.

Fast running is an anaerobic exercise, which is not suitable for ordinary people to exercise, because the duration is relatively short, mainly to build muscles, and the physical requirements are higher, and it is difficult for novices to stick to it.

Jogging is a sustainable aerobic exercise that can help you increase your activity metabolism and promote a decrease in body fat percentage. Novices don't need to customize too big a running goal at first, otherwise it will be difficult to implement it and it will be easy to give up halfway. How to customize a scientific running plan?

Novice running can be divided into 3 stages:

The first stage: people who do not have a running foundation, you can start running with a goal of 3 kilometers and carry out basic physical training, if your running speed is 6 kilometers per hour, then 3 kilometers will take about half an hour.

You can run kilometers at the beginning, then rest for 5-10 minutes and then run the last kilometer, and stick to it for a month, your running ability will gradually improve, and your running endurance will be extended.

Stage 2: In the second month, your running plan can be changed from 3 km to 5 km, at this time your jogging speed will increase, 5 km will take about 40-50 minutes to complete, you can divide it into 2 km to complete, you can take a short break in between.

In addition, you don't need to clock in every day for running, take 1-2 days off a week, and stick to it for more than 2 months, I believe your figure will lose a lap. The third stage: After jogging at a constant speed for 2-3 months, the body will gradually adapt to the running mode, the fat burning efficiency will also decrease, and the fitness bottleneck period will also appear.

For those who have a certain running ability, you can change jogging to variable speed running, variable speed running can quickly increase the heart rate, let the body enter a fat-burning state, and can also effectively exercise muscles and prevent muscle loss.

The variable speed running method can alternate between 100-meter fast running and 100-meter jogging, which will be more physically demanding.

It only takes 20 minutes each time to achieve the effect of jogging for 1 hour, and the body will be at a high metabolic level after interval running training, and continue to consume calories, which will help to develop a slimming physique.

At the age of 28, you need to train to improve your physical fitness, because as you get older, your muscle level gradually declines, and if you always sit in the office and don't exercise, it will damage all parts of your body, just like you said neck and back pain.

Jogging is a very good cardio activity. It is recommended to do more than 45 minutes 3-5 times a week. Look at your body fat ratio, if the fat content is high, you can increase it for a long time.

The key to jogging is to maintain your heart rate level. If you're outside, try monitoring your heart rate to keep your heart rate level between 65%-80% of your maximum heart rate. In general, maximum heart rate = 220 - chronological age.

You can do the math yourself. You can start at 65% and then intersperse variable speeds, such as a 1-minute braid, a 2-minute jog, or a ramp.

If you find that you have a high heart rate while jogging, you can start by walking briskly, as long as the heart rate is right, the results are the best. As your physical fitness improves, so does your running rate. Generally, the brisk walking rate is in, and the jogging is in.

In addition, if you are running outdoors, there are 3 issues that you need to pay attention to. 1 is the air quality, generally the air quality in the morning is the worst, especially on the side of the road; 2. Be safe, pay attention to many cars and uneven roads, especially listen to iPod when running, and pay better attention not to make too much noise; 3 is shock absorption. If it's a hard surface, you'll need to have a good pair of jogging shoes to avoid damaging your knees.

In fact, if there is a gym next to your unit or residence, I recommend you to go to the gym, in addition to aerobics, plus strength training, mainly to strengthen the back and waist and abdomen core strength training, the effect will be better.

If you want a strength training plan, let me know and I'll make it for you.

If you stick to it for a month, it will have an effect, and your body and mind will improve.

Jog for 20 minutes at the beginning, rest for 5 minutes and walk briskly for 20 minutes, walk briskly for 20 minutes the next day, rest for 5 minutes and jog for 20 minutes, and next week, change to walk briskly for 5 minutes, jogging for 30 minutes, 2 days, and then basically the same every week, brisk walking for 5 minutes, jogging for 30-40 minutes! I wish you a great exercise!

Your biggest challenge is persistence. In addition, you can refer to their suggestions and then develop an exercise plan that suits you according to your actual situation.

Hopefully, you can find an exercise plan that works better for you!

Exercising two to three hours before going to bed at night can also help you sleep. I started jogging and finished my sit-ups. Start with a modest amount and then add a few points a week. That's how I used to build muscle.

How do beginners make a running plan?

1. Running too slowly is because of long-term lack of practice. Don't expect that you can practice in a day or two, a month or two.

2. In fact, ** is synchronized with strengthening physical fitness.

3. Run twice a week, the time is not limited, it can be Monday morning, or Wednesday is evening, depending on the personal time, two consecutive days together can also be, an interval of three or four days can also be. 5000 meters each time, don't be afraid that this distance is really not too long, depending on your age, you can run it in 30 minutes, or you can run it in two times, which will not affect the effect.

4. In the first three to four times of running, pay attention to the intensity, don't jerk, don't make yourself uncomfortable, and be in a happy mood, so as to increase interest.

5. After running, if you have the physical strength, do three to four 30-meter sprints, or 60 frog jumps.

6. You can usually play a dozen basketballs, or football is a very effective sport.

7. Do not take cold water after exercising.

Running for fitness is a great idea, but the key is to stick to it. Stick to a jog of more than 30 minutes a day, and you will receive unexpected benefits.

If you can, you can increase the time appropriately. Try not to stop to rest during the run, but to run continuously. I usually eat 7 minutes full at dinner, and I can make some green tea every afternoon to drink. Because green tea has a fat-reducing and anti-aging effect!

For **, it is not that the faster you run, the better the effect, on the contrary, the faster you run, the easier it is to hurt the body, so jogging is another unimaginable **method.

Jogging** mainly depends on persistence, not to lose weight by sweating once running. If you want to really get rid of the fat on your body, you can easily do jogging according to your own situation and physical strength, and it is best to continue to stick to it.

Jogging is a moderate intensity that won't strain you but will also help you burn fat. For some very busy office workers, jogging can help you relax**, if the distance from the company is not too far when commuting to and from work every day, you can insist on jogging every day, which can break down the fat in our body to achieve a great body shaping effect.

After sweating profusely, there is a feeling of temporary weight loss, and boxers and wrestlers have weight limits, so they run desperately before they measure their weight, so they are afraid of their bodies"Stay"A little sweat, but this is only a temporary weight loss due to the loss of water in the body, and after a few more glasses of water, it will return to its original weight. But isn't exercise good for weight control? This is not necessarily true, if a person sleeps in addition to eating, his weight will only gain one way; On the contrary, exercise as much as possible and burn off the calories you eat, so that these calories will not be turned into fat storage in the body.

Not only that, but if a person develops the habit of jogging for a long time, his weight will naturally become the most suitable weight for activity.

People who are overly obese can still lose weight if they jog for a long time; People who are excessively thin gain weight. If you keep your weight the same, the proportion of fat in your body will decrease, in other words, the proportion of muscle will increase.

Although jogging can't make you lose weight as you want, it can make your body lucky, and the biggest effect of jogging is actually here. However, there are many people who do not know what to do, and they are bent on losing weight, and often jog on an empty stomach, thinking that this is beneficial to weight loss. In fact, this kind of running method is very wrong, because the result of the decrease in body heat will inevitably consume the heat source stored by the liver, which will bring a great burden to the liver.

In addition, after exercise, the fat in the blood increases, which puts an additional burden on the heart, and abnormal changes can be seen on the electrocardiogram.

90 years old this year 21. It's better to run in the morning and exercise in the morning, the air is good, it's not so hot, there are fewer people, there are not so many people blocking the street on the street, it's too hot at noon, for girls who love beauty. Belch.

Good for a walk after dinner in the evening. I recommend running slower in the morning, wearing better sneakers, and walking when you are tired, my personal habit is to run (too early to stand it), come back for breakfast, and then take a shower after eating. This depends on the individual's physical fitness, so go back when you get tired.

You must go to bed early and wake up early, skip supper (very important, don't eat after dinner, drink some water when you're hungry), and eat less in small restaurants outside. After running, go back to the dormitory and sit down, stretch your legs forward and pull your toes with your hands, and pat your calves to relax and increase its flexibility so that it doesn't get thicker, and you should wear less high heels. In addition, you can run, but if you feel unwell, you need to stop or reduce the time.

ps: Teach you a few tricks to slim your legs Method 1: Proper squatting and horse walking can tighten the flesh of the thighs.

2: Lie down and do the bicycle 3: Lie on your side and raise your legs (both legs should be done) 4:

Lie down and raise your legs 5: Swimming can shape your body, swimming is the most calorie consumed by all sports, and exercise cardiopulmonary function, pay attention to the fact that you will be very hungry after swimming, please restrain your desire and don't be too full. 6：

If you have the conditions, you can go to the gym to do calisthenics, sometimes there are handsome guys with exercises- pay attention to water and salt during exercise, don't consume too much protein after you exercise, grow muscles, and consume less starch, but in view of your body, it is not recommended. If you don't understand, please ask me again Learn from that old brother, it's rare to insist, you can simplify the plan appropriately, make it a part of your life, just get used to it.