How should the amount of running be arranged to be reasonable and scientific?

Running requires persistence and graduality, but there is a limit. It is recommended that runners who exercise their bodies, enhance their physical fitness, and change their lifestyle habits should exercise between 20 and 30 kilometers per week. The speed per kilometer is between 6 and 7 minutes.

For example, 20 kilometers a week, four times a week, an average of 6 kilometers each time, 7 minutes per kilometer speed, so that you can run for 42 minutes, exercise time is basically enough. Once you reach a certain level of training, don't exercise more than 40 kilometers per week, and don't exceed 20 kilometers at a time.

The general running time is about 20 minutes to 35 minutes, and we must remember that no matter what exercise we do, we must move our body before doing sports, so that our joints are more flexible, our ligaments are more flexible, and our muscles are more elastic. In this way, we can effectively avoid some injuries caused by sports! The main reason why many people have sports injuries is that they don't move their bodies!

Therefore, we must not save this step, and we must not lose big because of small things! Towards the end of the run, we should slow down slowly and let the speed gradually decrease to the speed of walking, which will reduce the impact on the knees and bones, and also reduce the pressure on the heart and blood vessels.

Running is something you need to learn, and running is definitely not blind! There are a lot of people running now, but many of them are more blind and conformist, and many people don't know how to run correctly! The question of running volume is very crucial!

Because it is closely related to many running injuries and the effect of running, it is directly linked! Many people don't know how to choose the right amount of running, and they will just bury their heads in the dead, which is very incorrect! In fact, the choice of running volume is very particular!

In terms of general principles, running has two effects, one is **, and the other is to strengthen the body! If you want to **, you have to run for more than 30 minutes every run! If you want to make your body strong, then every time we run, we can control the running time to about 20 to 40 minutes, so it is the most scientific for us to choose the appropriate amount of running according to our own purpose.

Before running, be sure to jog for about 1 kilometer, and then perform body stretching and movements in terms of technique, flexibility, coordination, and balance to warm up the activity, which generally takes 20 minutes to half an hour. Then run again. The purpose of warm-up is first and foremost to reduce sports injuries and improve running skills and techniques.

When running in the summer, it's best to avoid sun exposure. Unless you're going to be competing in an all-weather competition in the summer, you'll need to train in the sun.

For some new runners who join the long-distance running exercise, many of them often run as much as they want with enthusiasm. It's easy to accumulate fatigue or injury, and you may lose interest in running over time. Therefore, it is recommended that you should take it step by step, and the longest running distance (about 10 kilometers) at a time should not exceed 20% of the longest distance that you have recently run comfortably, that is, the longest distance you have recently run comfortably is 5 kilometers, and the longest distance you want to run next time should not exceed 6 kilometers.

If the longest distance you can run at a time is more than 15 km, it is best not to exceed 10% of the longest distance you have recently run comfortably.

Running is a good exercise, but it is really necessary to arrange it reasonably, according to your age, weight, cardiopulmonary function, diet, physical health, and time to find a balance, people who are heavy and have a certain age should pay attention, running shoes, knee pads are best to prepare, just start to adapt slowly, the amount of running is not too large, you can run every other day, or three times a week, the knees and other joints adapt (in fact, not so fast) If you find joint pain, change to an elliptical machine, Warming up before running and stretching after running can reduce injuries, running volume and speed slowly increase according to personal physical conditions, generally take one or two months to adapt, strive to break through 10 kilometers, generally run in the afternoon, run before going home from work for dinner, you can go to the gym to exercise in cold weather, it is best to warm up after a few sets of equipment strength training, and then run, so that you can be more efficient.

According to my personal running experience, it can be divided into: 30 minutes, 60 minutes; Two versions of the grade. Two years ago, I would jog for about 10 minutes every day for the sake of my body, and I would be out of breath every time, and a month later I started running for 30 minutes a day, and running for 30 minutes a day was really refreshing.

Half a year later, I started running for 60 minutes each time, at first I really couldn't hold on, running for about 40 minutes, I felt like I was about to hang up, but I don't know why, every time I told myself in my mind, just a while, a while I will be home, how far can I run in the whole 60 minutes, is based on my running speed of 2m s, absolutely not a random guess.

The most suitable time for running, the theoretical best time is 14:00 19:00, human activities are controlled by the biological clock, and the exercise time is arranged according to the law of the biological clock, which is more beneficial to health.

Winter fitness is ideal between 14:00 and 19:00 in the afternoon.

In addition, when the outdoor temperature is relatively high, the temperature of the human body itself is also relatively high, and the physical strength is relatively abundant, so it is easy to get excited at this time and it is easier to enter the state of exercise. It is advisable to arrange a time that suits you according to your surroundings and working hours. For people with normal physique, as long as they avoid half an hour before meals, one hour after meals, and two hours before bedtime, any other time can be done.

The best amount of running is that you just sweat on your forehead is the best, of course, with the increase of your running time you can also increase some amount, but do not let your legs feel pain the next day, if the next day your legs hurt it means that you have run too much.

Eat less dinner, eat and eat best around five o'clock, after running should be hydrated in time.

Don't run long distances at a time, but take your time and slowly increase your runs.

If you are a first-time runner, it is recommended to start with a trot sprint and slowly increase the amount of running to avoid loss of confidence and help your second body recover.

Seven kilometers plus 50 push-ups each time, running two days off and one rest, 47 years old.

According to each person's physical fitness and health status, it is generally best for normal people to run for about half an hour to an hour.

Running is the fastest way for terrestrial animals to use their feet to move. It is defined in movement as a stride in which both feet do not step on the ground at the same time. It can also be a dry oxygen exercise or an anaerobic exercise.

It is mainly used for fast travel. The first step of running must be to jump out, the forefoot touches the ground, and the whole running process must not land on the ball of the whole foot; When standing, pay attention to the consistency of leaning on the leg and putting the arm. Running is the foundation of all sports, and it is also the earliest event of the ancient Olympic Games, and it is also an important track and field event until the 21st century.

Aerobic exercise refers to the physical exercise performed by the human body with sufficient oxygen**. That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state. In simple terms, aerobic exercise refers to any rhythmic exercise that is exercised for a long period of time (about 15 minutes or more) and at a moderate or upper moderate intensity (75% to 80% of maximum heart rate).

Aerobic exercise is a kind of regular exercise, which lasts for more than 5 minutes and still has residual energy. Whether it is "aerobic exercise" or not, the measure is heart rate. Maintain a heart rate of 150 beats Minutes of exercise is aerobic exercise because the blood can supply enough oxygen to the heart muscle; Therefore, it is characterized by low intensity, pre-festival defeat, no interruption, and long duration.

Require at least 30 minutes of exercise per workout, 3 to 5 times a week. This kind of exercise, oxygen can fully burn (i.e., oxidize) the sugar in the body, but also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of fitness. Therefore, if you are overweight, if you want to achieve the best eye deficiency through exercise, it is recommended to choose aerobic exercise.

Common aerobic exercises include walking (walking, brisk walking), jogging, playing ball, swimming, climbing, cycling, aerobics, tai chi, etc.

Jogging, also known as jogging, jogging, or jogging, is a moderate-intensity aerobic exercise designed to cover a relatively long distance at a slower or moderate pace in order to warm up or exercise. Since the 60s of the 20th century, an estimated 700,100 million people in the United States have been jogging in order to improve health, enhance physical fitness, prevent obesity, and seek good posture and good mood.

How to run reasonably, many people will do some appropriate exercises to ensure good health, people with corresponding diseases are not suitable for this kind of exercise, insisting on exercise may also grow taller, prevent spondylitis, etc., exercise can prevent three highs, the following shares how to run reasonably What are the benefits.

1. How to run reasonably

1. How to run reasonably.

2. What is the best time to run.

3. Running skills.

2. What are the benefits of running

3. The correct posture for running

How to run reasonably

1. How to run reasonably.

Pay attention to your breathing when running, generally take two steps and one exhale, and two steps and one inhale. Pay attention to choosing the right running shoes to be light in weight and soft, choosing running shoes is not about choosing expensive, the best is always suitable for you. Pay attention to the correct running posture, pay attention to land on the middle of the ball of the foot when landing, and let the impact force quickly disperse to the whole ball of the foot.

At first, you don't need to run far, it's best to walk briskly when you're tired, and continue running when you're recovered.

After running, stretch and stand with your legs crossed and side by side, bending down and trying to touch your toes. Eat and drink plenty of water before running. You can eat a small amount of bananas or small slices of bread, etc., to avoid running on a full stomach, and it is advisable to run for 1 hour after a meal.

After running for more than 60 minutes, you can eat and drink normally. Drink water 20 to 30 minutes before running, but do not drink too much water, preferably with lukewarm water.

2. What is the best time to run.

Benefits of morning running: Improve nerve excitement, early morning is the peak time for heart attacks, and blood sugar is at a low level in the morning, so people with heart disease and low blood sugar should not run in the morning. Benefits of an Afternoon Run:

The body is in the best condition, and the best time to run is between 4 and 6 p.m. Benefits of night running: Good way, the number of platelets drops by 20% during night running, which greatly reduces the risk of vascular embolism.

After night running, the brain secretes more melatonin and growth hormone when sleeping, which can promote the growth of adolescents and adults to improve immunity, and has the effect of promoting sleep.

3. Running skills.

If you want to run fast, you first need to adjust your breathing. Lengthen the breathing time of running, and at the same time adjust the pace frequency to three steps and one breath, three steps and one exhale, by changing the breathing rate during running, you can increase the running speed by adjusting the breathing method in this way. Running faster, swinging your arms faster, and increasing the pace of your feet.

The correct running posture can lead to fast running, and the more reasonable the diet, the better the running effect. Avoid foods such as candy, soft drinks or chocolate before running, as these foods may cause tiredness during running, and foods high in fat and protein (fat, cream, etc.) should also be avoided.

Running for about 40 minutes to an hour every morning can not only achieve the best effect, but also better help us strengthen our exercise and prolong our life. Morning jogging to see that the mileage is not accurate, it is better to look at the running time. Everyone's speed is different, the same 5 or 5 00 speed walking takes 25 minutes to finish, while 7 00 speed walking must take 35 minutes to finish.

Although fitness can be done, but not enough time, the human body only consumes sugar and a very small part of lipids, it is very easy to eat home, and even the weight will continue to increase.

Morning jogging is much more effective than running, and it is recommended to run 5 kilometers at a time. If you are new to running, you can start with 2 or 3 kilometers and run 5 kilometers at night. It's well known that running in the morning is a better way to boost your heart and lung and stamina, and when you inhale and your heart rate increases, your lipids ignite quickly.

Everyone's physique is different, and running comfortably is more important. To carry out morning jogging every day, we must carry out a scientific and standardized running plan in order to be able to be efficient.

How many kilometers you run is not really a key element in practice. There are three criteria for evaluating the effectiveness of an exercise, the duration of exercise, the amount of exercise and the frequency of exercise work. Purely looking at how many kilometers you run, there are more and more independent variables in it, which is of little significance, and turning the evaluation index into the above three elements is what you need to understand.

In general, with the decrease in the amount of exercise, the duration is prolonged, and the proportion of phosphogen oxidized with the help of fat increases. High-intensity exercise will not last too long, because in high-intensity exercise, the overall target muscle tissue selects phosphogen and glycolytic pathway phosphogen with excessive power as the dominant one, and oleic acid is basically not used.

Around 5 kilometers, the exercise intensity size is suitable for most people. According to the adjustment of each person's physique, the human body generally does not feel too tired, and it is impossible to endanger all normal work and study, and ordinary people can persevere. Aerobic exercise**30min above the body fat before it begins to ignite, in the first 30min only consumes food calories in the body, until the calories of the ingredients are consumed, the body fat begins to gradually dissolve, the time is too short, the actual effect will be reduced.

It is best to be able to achieve 60%-80% of the maximum heart rate when walking, which is the best state to burn fat. Running very slowly does not meet the norms of fat burning, running too fast, and the continuation time is insufficient, so it is best to control this uniform speed**.