How to exercise running, physical fitness? How to run to get fit

<> Why do runners do full-body strength training?

1.Why you should exercise your whole body: When you get tired of running, your running efficiency will decrease.

Not only is it because your legs are tired, but also because of the fatigue of your arms, back and abdomen, and a strong torso is especially useful in the late stages of a run, helping you not to loosen up when you run.

2.Increasing muscle coordination increases running efficiency, which is one of the decisive factors for improved running performance, as it reduces oxygen consumption per unit distance and allows you to run faster. In addition, the increase in running efficiency will also prolong the time it takes for fatigue to arrive.

3.Resistance training is effective in preventing muscle mass and bone loss that occurs with age.

4.Resistance training can reduce the imbalance of the muscles on both sides and the opposing muscles, and avoid sports injuries caused by long-term repetitive running movements in the case of unbalanced muscle strength.

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What should I pay attention to in the special strength training of END running?

1.There is no single training method that is best.

2.Do strength training regularly.

3.The interval between sets is as short as possible.

4.Perform agonist muscle training.

5.Training movements are updated every month.

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Maintain a certain fast pace of running, it is important to run for 30 minutes, and remember to stretch and relax your muscles after running.

How long you run depends on your specific situation, really don't stumble for 30 minutes, each run time is a long time.

1. Ultra-long-distance endurance running. The best way to improve our fitness is to jog, and do a few ultra-long runs honestly to get the body used to long-distance running and force physical improvement.

This process is also gradual, and instead of having you set yourself a goal that you can't accomplish, you can start by trying to increase your running distance, and increase your running speed when the distance is okay.

You can try to run in the park or by the lake, set yourself a running distance, such as a circle around the lake or run 10 kilometers, the goal can be larger, as long as you can do it, after the run must reach a very, very tired level, so that your workout is more effective.

When you're used to it, you can choose to run faster to cover the same distance in less time, and finally when you're faster, you can increase the distance.

2. Increase your running speed. For example, if we run a 5-kilometer run, and your current time is 20 minutes, then you have to keep trying to see if you can increase it to 7 kilometers every time you run, and when you maintain a certain speed to complete 7 kilometers, you try to lower your running time to bring the 7 kilometers to 20 minutes.

This is a time-consuming process, one or two exercises are definitely not possible, we keep increasing the running speed in the process of such short distances, which is equivalent to giving the body a very urgent signal that I very much need a stronger heart to support blood flow.

In the long run, you will find that you can be very fast in short-distance running, and your heart and lungs will no longer be unbearable during long-distance running, and you will be more able to accept long-distance endurance running.

3. Eight hundred meters of practice many times. This method can easily test a person's marathon performance, but it can be very tiring. We need to test a person's 800m time eight times in a row, with no more than 30 seconds of rest between the eight runs.

If he can do it in three minutes every time, he can roughly do it in three minutes when he runs a marathon. This method is very effective for training, but it is very tiring and requires a lot of perseverance when training.

Running is a great way to get fit, but it's not all about running.

1.Jogging, the first thing to pay attention to when jogging is breathing, speed is not important, you must not run to the upper breath at any time, it is best to keep the breathing rate consistent with the pace of running, such as two steps to inhale, two steps to exhale. Jogging can keep you in good shape and consolidate the effect of exercise, but it has no obvious effect on the improvement of physical fitness, and is suitable for long-term persistence.

2.Run fast and jog. Here we must first understand a concept - there is a limit to human physical fitness, so we must improve the upper limit by breaking through the upper limit in sports, but we can't rush it.

Here is a way to jog fast: if it is a playground of about 400 meters, then you can sprint on the straight, you can rush as fast as you can, you must let go of the rush, and do not leave room for yourself; In corners, try to slow down your breathing as much as possible, speed is not important, even if you run slower than others, as long as you maintain your running posture - the purpose of jogging in corners is only to regulate your breathing and restore your strength. Fast jogging allows the body to break through the upper limit of physical strength and achieve the purpose of enhancing physical fitness in the process of continuous extreme consumption and recovery.

Running exercise should be carried out according to the individual's age, physical health, physical fitness and other aspects. In general, before running and exercising, it is necessary to warm up properly, when running and exercising, you should jog first and then gradually speed up, and after running and exercising, you should do some stretching exercises, and so on.

Running is an exercise of lung capacity and belongs to aerobic exercise.

You can try variable speed running, which can effectively increase your heart rate and increase the intensity of your exercise per unit of time.

Or run at a moderate intensity of 10km/h.

Practice long-distance running up to 2 kilometers every day.

1. Choose the right time to run.

You may not have heard of it, but you also have to pick a time to run. We all have the impression that you can run at any time, and you can choose when you want, but this statement is not true.

So, when exactly can I run? When can't I run? First of all, as a female friend, you can't run during your menstrual period, so if you want to exercise, you can go out for a walk during your menstrual period or do other exercises at home.

The next time you can't run is when your physical fitness is in condition, for example, if you have a cold, fever or any part of your body is unwell, please refrain from strenuous running.

Because if you run at this time, it will aggravate the condition, making the exercise that can improve physical fitness become a "poison" that harms the body.

2. Try to choose aerobic running.

Although running has a very good effect on our physical health, we should not run for a long time when we run, and try to choose aerobic running.

Because we run to exercise and improve the body's metabolism, if we run vigorously, the body's oxygen content will decrease, so that the body's blood circulation is too fast, resulting in impaired cardiopulmonary function.

3. What should we pay attention to when running daily?

When we run, we should first pay attention to the frequency of our running, adjust the running speed suitable for us according to our physical condition, and run aerobic at a uniform speed.

When running, you should control it within half an hour, and if your physical fitness is too poor, you can start with a small amount of exercise and gradually increase your amount of exercise.

Choose sportswear as much as possible for what you wear when exercising, and carry a bottle of drinking water and a towel with you.

4. After we finish running, pay attention to stretching exercises.

We all know the precautions when running, so what should we pay attention to after running?

I. The first thing you have to pay attention to after running is that you must start stretching immediately. Because if you do stretching exercise at this time, you can reduce the pain of exercise in the body and relieve the fatigue of exercise.

So what kind of stretching is the right one? Let's take a look!

1. Deltoid stretching exercises.

As the name suggests, it is to stretch the deltoid muscle, we raise our hands back, at this time, our arms are backward posture in a triangular state, feel the stretch of the deltoid muscle of the arm, pause for a few seconds and then end the exercise.

2. Cat stretching.

When we finish exercising, find the yoga mat, kneel on both knees, support the ground with both hands, and then stretch our neck upwards, feel a significant stretch rod in the upper limb muscles, pause for a few seconds and then end the exercise.

3. Abdominal stretching.

When we finish exercising, find the yoga mat, we lie on it, prop our forearms on the yoga mat, lean back with our upper body and neck, and put our legs together and stick straight on the yoga mat. Feel a stretching sensation in your abdomen and upper limbs, pause for a few seconds to end the exercise.

If the purpose of exercise is to be healthy, 4 to 6 p.m. is the best place to exercise. This is the time when people's physical strength is at its best. If it is best to train on an empty stomach in the morning (it is not advisable to do so for a long time, especially if you have stomach problems), the effect is doubled at this time.

There is nothing wrong with exercising at night, but people who are soft and sick should not exercise at night, because night is the time when people's physical strength is the worst, and exercising before going to bed is easy to get excited and affect sleep.

Purpose of running. For example, running for 20 minutes alone is already good for your health.

Running regularly for more than 20 minutes can improve the health of the cardiovascular system. If the goal is **, running in the morning on an empty stomach works best. However, long-term fasting is not recommended, especially if you have stomach problems.

You have to run for more than 40 minutes each time, because 30 minutes of fat is just starting to burn, and you run about 5 times a week.

Improving speed and fitness is not something that can be achieved in a short period of time, it requires consistent long-term exercise. To improve the speed of running, you need to strengthen your legs, and to strengthen your physical fitness, you need to exercise regularly. Ways to strengthen your legs:

Weighted squats, weighted lunges, resistance runs (with a rubber band fixed at one end and the other end at the ankle, leaning forward and pulling the foot forward.) Fix one end with a rubber band, fix the waist at the other end and quickly raise the leg in place, remember to have the highest flat rate, a group of 15 seconds, slowly increase the time) There are many ways to strengthen the leg You can learn about it.

Ways to increase physical fitness: Run consistently, preferably with sandbags on your legs. It's no problem to stick with it.

The definition of running refers to the fastest way for a terrestrial animal to move with its feet. It is defined in movement as a stride in which the feet do not reach the ground at the same time. It can also be an aerobic exercise or an anaerobic exercise.

Running is one of the most common forms of physical exercise, mainly because of the simplicity of running technique and the lack of special venues, clothing, or equipment.

Precautions when running:

1. It is best to eat some high-calorie foods, such as beef, milk, and two eggs, before running, and be careful not to eat too much. It is best to eat half an hour before your run.

If you have good physical fitness, there is no problem, just run in your usual condition. If you are not sure about 800 meters, or have limited ability, then you should do the following, one is to pay attention to breathing when running, because the middle and long-distance running has a high demand for oxygen, and during running, a large amount of oxygen is supplied to the exercise system, resulting in a lack of oxygen in the lungs, and you will feel weak in your limbs, difficulty breathing, and the feeling of not being able to run, which is usually called "pole". So you have to pay attention to breathing, you can just start running, you can take two 2 steps and one breath, two steps and one breath method to run, with the increase of exercise, you will appear "pole", then you can take a step and one breath, one step and one breath method to run, adjust the pace appropriately, and with perseverance to keep running.

In the final 200 meters, you can run a sprint to try for the best time.

3. After running, you can replenish some water, just clean water, if you feel uncomfortable, you can drink a glucose, rest for a while and you'll be fine.

Physical training methods include endurance training, including long-distance running, which requires a 400-meter track, 15 laps for girls, 20 laps for boys each time, and an average speed of 2 minutes and 20 seconds per lap for boys, as well as waist and abdominal strength training, the waist can practice hula hoops, sit-ups can be practiced every day before going to bed, you can often do one-legged standing and leaning forward and backward movements, which can practice flexibility, as well as leg presses, put the legs at the same height as the waist and then put them up to press, these frequent exercises will enhance people's physical fitness, It can also have a slimming effect.

There are still many ways to train physical fitness, and it is best to choose a suitable sport for yourself to exercise, and this requires long-term insistence on exercise, if you quit halfway, everything will be in vain. First of all, physical fitness must ensure that a lot of exercise is needed to increase, at the beginning you can reduce it appropriately, and then wait until the body slowly adapts to it and then slowly increase your amount of exercise, you can usually do more long-distance running, it is best to carry out weight-bearing long-distance running, and the distance of running should also be slowly increased.

If you want to run for exercise, how to run?

Hello, pro The way to run and exercise the body is: 1. First do the stretching and preparation activities of the body. 2.

Jog for 2 to 4 minutes, then walk briskly and do activities that are combined with stretching. 3. When running, lean your upper body slightly forward and tighten your elbows at your sides. 4. After running, you should slow down and continue running or walking for 3 to 5 minutes.