Is running a set time or distance?

For ordinary fitness enthusiasts who love running, running based on time is more reasonable and scientific than running based on distance. <>

The different effects of the two running stylesFirst, let's analyze the different effects of distance and time on running itself. When we set a time to run, it means that we determine a relatively uniform speed range, running too slowly, not only easy to exceed the time, but also often unable to achieve the effect of exercise, such as running too fast, often can not hold on for such a long time. And if we set the distance, this is conducive to determining the frequency and amplitude of our running, and the exercise intensity is also guaranteed.

However, most of the set distance runs are closer to actual combat and are training for many people to participate in competitions. <>

It makes more sense for the average fitness enthusiast to run based on timeFor the average fitness enthusiast, running is more reasonable based on the time criterion. Some fitness enthusiasts, the reason why they are fitness is more important is to ** and shape the body. Slow, long runs are an ideal fat-burning exercise.

Only when we get long-term and continuous fat burning can we burn off the fat in our body, and the effect on ** is much more obvious, and the effect on shaping will naturally appear. Another big benefit of setting the time is that it is good for our endurance training, and running for a long time will have a good training process for our lung capacity. However, ordinary running fitness enthusiasts do not pursue the standard of the test, so running with a set time is more conducive to achieving fitness goals.

The two methods are suitable for different people, and when we have this purpose for various fitness tests, running with a set distance is particularly important. In general, two different types of running are suitable for people with different requirements. When we choose these two modes, we should fully understand our ability and training purpose, and finally choose the running method that suits us, or we can skillfully combine the two modes to enhance the effect of our exercise.

Running is a set time. The running time is better and the speed is not required, so there is no pressure and it is more relaxed.

Depending on which one you prefer, if you want to be remote, you can set the distance, some people want to run long-distance, you can set the distance, but some people don't care about the length of the distance, then you can set the time.

Both can be used. For beginners, it's a good idea to set the time, as it will keep your speed within the right range.

It is more appropriate to set the time, and the pursuit of distance may allow us to run fast, exercise, and jogging is the most appropriate.

About 30 minutes is the most comfortable speed, but if it is a trail run of 5 kilometers, the master can complete it in about 15-17 minutes, and the normal level of ordinary people is between 20-25 minutes.

However, this thing, personal feelings still need to vary from person to person, ordinary people run for more than 20 minutes, Gao Zao runs for more than 10 minutes, those who are weak or obese may run for about 40 minutes, and girls for about 35 minutes, can be said to be normal, this is the only standard that is fast and accurate.

The specific running time and speed is as follows: the average aerobic exercise time is 20 to 60 minutes, and excessive it can cause muscle fatigue and joint wear. Don't be too fast, and keep your cardio heart rate range into:

220-age) (60%-80%).

For example, a 20-year-old person has a heart rate range of 120 to 160 beats for aerobic exercise. Fat stops breaking down in the absence of oxygen, and outside of the above heart rate range, fat is not burned, and the effect of exercise is not guaranteed.

In addition, the length of time to run is calculated according to age, and it is generally advisable to run one kilometer in five minutes. When breathing, the nose inhales and exhales, and the rhythm is two inhalations and one exhalation or three inhalations and one exhale, which should be adjusted according to the individual's state.

Regardless of the purpose, personal experience, I think 15-20 minutes is more appropriate, but before running, you should walk for a while, stretch the joints, and after running, walk for a while, simply move, and stretch the joints. Before or after running, you can do a few more push-ups, sit-ups, etc. In this way, the overall time is about 30-40 minutes.

I've been doing this for 4-5 years. The harvest was 105 kg, which was reduced to 87 kg at the lowest point, and is now basically maintained at about 90 kg. But the body shape definitely looks thinner, the legs are basically muscles, and the mild fatty liver is gone.

I feel that my physical strength and physical condition are indeed much better, but it is not as obvious as Weiming Rain. Since I have been working abroad for most of the time in recent years, the air in the morning is okay. In China, it is basically running on the treadmill at home.

In addition, the amount of exercise does depend on the physique of each person, I started from the beginning of 400m can not run down, basically is fast walking, slowly, you can jog to about 3km, in fact, during that time I plan to slowly add to 5km, but more than 3km, I feel that the body can not bear it, all kinds of uncomfortable, and later, slowly keep it at about 3km. Everyone thinks that we are just trying to get fit, not to participate in competitions, just to find the method and amount of exercise that suits us. There's no need to be too concerned about distance and time.

The best time to run.

The highest and lowest points of the body's physical strength are controlled by the body's "biological clock", which generally reaches its peak in the evening. For example, the lowest point for the body to absorb oxygen is at 6:00 p.m.; Heart beating and blood pressure regulation at 5 p.m

The balance is best between 00 and 6:00, while the body's sense of smell, touch, sight, etc. is also from 5:00 pm to 7:00 pm

00 is the most sensitive. Therefore, on the whole, the effect of evening exercise is better. In addition, the human body at 4 p.m

Between 00 and 7:00, the activity of hormones in the body is also in good condition, and the body's adaptability and nerve sensitivity are also at their best. Therefore, experts advocate exercising in the evening, but in the evening, pay attention to the intensity of exercise, otherwise too high the intensity will excite the sympathetic nerves and prevent you from falling asleep.

The benefits of regular running.

1First of all, regular running can effectively relieve the pressure of the body, because regular running can lead to physical relaxation and mental relaxation, which can effectively relieve stress! So, some students who are often stressed out can try running!

2Secondly, regular running can effectively promote the circulation of blood in the body and increase the body's metabolism, which can effectively increase the body's resistance and avoid the occurrence of a variety of diseases! So, we have to run regularly to increase the body's resistance!

3Finally, regular running can effectively play a leading role, because regular running can cause the fat in the body to flow out of the body through sweating, so as to effectively avoid body fat!

The length of running time is determined according to the person's situation, generally running between 30 minutes and an hour is better, the running time is too short to strengthen the heart and lungs, and you will start to burn fat after 30 minutes of running. Running three to four times a week is fine, and you need to warm up before running and keep running at a low intensity and rhythm.

The longer you run, the longer the distance will be, but the most important thing is your cadence, which is the intensity of the run.

If it's just jogging, the distance is definitely not as far as normal running at the same time.

So, cadence, distance, and time are mutually influential.

As long as you feel that you can still hold on after the run, you can continue, don't push yourself too much, but preferably more than half an hour.

You don't need to run too fast, you can jog, but you must have more than 30 minutes and a pulse between 125 and 135 to burn fat. Remember not to eat protein foods immediately before and after exercise, such as fish, milk, and eggs.

No, I insist on running every day, my friend is so successful in insistence, of course, you still have to pay attention to your diet and eat less.

Yes, according to scientific fitness methods, running ** is the healthiest and most effective method, the time of running should be between nine and ten o'clock in the evening, the distance should be determined according to their own conditions, the most important thing is to insist, the speed is not too fast, to sweat slowly, do not drink water immediately after running, you can gargle, take a hot bath, keep seven points full in the diet, and properly supplement protein.

If you want to lose fat, run for an hour at a time, don't look at the distance, look at the time, and run for an hour without stopping.

The first half hour is not fat, the second half hour starts to burn fat, and after an hour you start to burn muscle.

Then it's about eating smaller, more frequent meals, not going hungry, and not eating high-calorie foods.

Jogging is aerobic exercise, and if you run fast, you will become anaerobic" o< According to your own conditions, although you will burn fat after running for more than 40 minutes, it is recommended to start with 20 minutes, if you have good physical strength, it is another matter, and you will continue to burn energy after exercise, so keep exercising (v).

According to your description.

It is recommended to jog every day, for 50 minutes, the speed of jogging can be sweating, there is no upper limit on the number of meters, and the best time period for exercise.

Time period.

Just walk for half an hour every day, you don't have to run a lot at once, you will grow muscles.

I'm also insisting on jogging now**, I'm basically about three times a week, I won't run continuously, it's very hurtful, it's easy to get bored, I'm basically jogging for an hour, I won't stop in the middle, because the running legs will become thicker, so I will do stretching after each run, and I will massage my legs after taking a shower, the most important thing is to be healthy and comfortable, I believe that as long as you insist, it will have an effect, come on!

The time is generally more than 30 minutes, and the distance is not too demanding.

There should be no limit to the distance, and the time should be at least 20 minutes. Jogging.

It is based on time, that is, how long you do aerobic exercise, but you must stick to it for a long time to be effective.

Jogging is an aerobic exercise that can improve our cardiopulmonary fitness. The main way of energy supply for the human body in the process of jogging is aerobic oxidation, which is mainly through the decomposition of fat to produce energy to supply exercise consumption. Therefore, jogging has a very fashionable effect of lowering fat**, and it is suitable for men and women.

That's why the marathon runners we usually see are lean and lean.

As long as it is aerobic metabolism energy (no anaerobic metabolism to participate) is aerobic exercise, aerobic exercise capacity depends on their own aerobic metabolism capacity, such as 3200 meters for 12 minutes, this result for most people will definitely have anaerobic metabolism to participate in the energy supply, the next day the muscle is sore, but the run is very easy, this is aerobic exercise, and others have anaerobic exercise participation. Referring to the reference table of physical fitness of college students, it is recommended that men 1000 meters 4 minutes and 20 seconds, women 1000 meters for 5 minutes, even if aerobic exercise, even if there is a muscle response, the more persistent this level, the more the better.

Jogging is aerobic exercise, and generally 400 meters are completed in 5 minutes.

As long as you insist on aerobic exercise, plus control your diet, and pay attention to drinking more water, you can achieve the best goal. You have to stick to it to be effective.

For one reason, jogging is at least 40 minutes and the distance is about 4 kilometers.

Jogging generally takes more than 30 minutes to begin to show results, because after 30 minutes, the fat in the body has just begun to burn and consume, it depends on whether you are ** or do something else, if you are for exercise, then it depends on the amount of exercise, a little more and more day by day, stick to it, so as to achieve a better exercise effect.

The purpose of jogging is to improve health, enhance physical fitness, prevent obesity and seek a beautiful posture and a comfortable mood, this depends on the time, the amount of jogging exercise is appropriate to run 20 30 minutes a day, but it must be insisted on for a long time to be effective. Generally speaking, the women's 6km is a jog. Men are generally around.

If you insist on 1 hour or 30 kilometers a day, you will lose weight.

Looking at the distance, jogging is not walking or fast running, there is a certain distance to have an effect.

is time, preferably not less than 30 minutes.