How many of the 30 running problems that runners are most concerned about?

I don't know which one you're talking about, 30 running questions, please say it, I'll do it.

Well, which thirty questions please list first!

Running is a great exercise, but pay attention to the method.

First of all, according to age: I don't know how old the subject is, many of them are advocated by young people, let the old man or adults do it again when they are thirty or forty years old, it will not work at all. After the age of 30 or 35, try not to run blindly, if you have the ability, you can try to trot or run and jump, like a child playing, when tired immediately stop to rest, instead of blindly using strong.

If you keep running, it is not only not beneficial to the body, but also a huge consumption.

If the physical fitness is too poor, it is easy to cause sudden problems after the final energy consumption. Second, if you don't stretch just running, it doesn't have an ideal effect on opening up the meridians under the premise of consuming huge energy, and it's not completely against running, but against this kind of single, continuous high-intensity running.

Again, when running, pay attention to using the crotch to exert force, the crotch to drive the thigh, and the thigh to drive the calf, rather than the calf and foot to actively exert force. The crotch is the engine of human energy, and only by activating the cross-person can there be infinite energy, and only then can you run easily and effortlessly, and the exercise is in place. Keep your upper body relaxed and straight, don't run with your head down, and swing your arms naturally.

Finally, running is a single exercise, and it needs to be combined with some other movements, such as stretching, etc., to exercise the whole.

Question 1: Can patients with low blood pressure run? According to medical speaking, patients with low blood sugar need to do slow running, because running itself can improve physical fitness, but not strenuous exercise, you need to take it slowly, running can move the muscles and bones, and at the same time need to replenish salt in real time.

There are thousands of problems in running, have you ever been confused about the following points?

You can jog appropriately, the standard of jogging is to maintain the heart rate control at 60% of the maximum heart rate, there are no too harsh regulations, many people control at 75%-85%, keep it in a state that they can bear, but it does not mean that they are not tired, and the amount of exercise is still there.

There are thousands of problems in running, have you ever been confused about the following points?

Question 2: How can I know if I am doing aerobic or anaerobic training? For us ordinary people, general exercise to reach 60%-80% of our maximum heart rate is aerobic exercise, if more than this is anaerobic, the problem is again, how to judge without a heart rate monitor, it is very easy, if you run you can speak simply, the pace is basically the same is aerobic, if you feel that you have reached your limit, you are doing anaerobic training.

There are thousands of problems in running, have you ever been confused about the following points?

Question 3: How long do I need to run each time? Generally speaking, when you just start running, the heart has not yet entered the state, in adjusting the heart rate according to the exercise, the speed is uncertain, after 5 minutes, the heart slowly adapts to this state, the heart beats strongly, and the blood is pumped evenly, if it is for the **, then you need to exercise for more than 40 minutes, or through keep to test your own movement, the exercise of more than 5 kilometers is the best.

There are thousands of problems in running, have you ever been confused about the following points?

Because the sugar in the body is broken down by exercise within the first 30 minutes, and fat is consumed after 30 minutes, and fat consumption requires more oxygen, so when exercise reaches a state of hypoxia, it is impossible to consume energy by oxidizing fat. For **, because exercise still increases your appetite, the effect is not very obvious in the first month, but you can see the effect in the second month by controlling your appetite.

There are thousands of problems in running, have you ever been confused about the following points?

Question 4: What diseases are not suitable for running? For people whose heart rate itself is very fast, such as: heart disease, high blood pressure is not recommended, the gains outweigh the losses, if it is simply sinus tachycardia, you can insist on jogging to exercise cardiopulmonary function, which is very good for the body.

There are thousands of problems in running, have you ever been confused about the following points?

For hepatitis B patients, hepatitis B DNA needs to be tested, if it is lower than 108, you can do a simple jogging to drive the whole body function, but if it exceeds the standard, you need to rest and recuperate, and the liver function has been damaged at this time, or do not run.

There are thousands of problems in running, have you ever been confused about the following points?

For diabetics, running is the best way, he can consume sugar, so he needs to exercise more. For other conditions, it is still necessary to consult the relevant doctor for correct guidance.

Runner, an ordinary and real identity; Runner, a healthy and gracious voice; Runners, an optimistic and strong call.

Strong runners are like eyes in the night, looking for light;

Strong runners are like sails in the sea, overcoming thorns and thorns;

A strong runner is like a train with no end in sight, going to the next station. That's the spirit of a runner.

I once saw such a description in "Born to Run": "Every morning, the antelope knows that it must run faster than the fastest lion; The lion knows that it must run faster than the slowest antelope." People are no exception, the development of the times, shorten the space for rest, enhance competitiveness, and accelerate our pace.

Every morning, when we open our eyes, new opportunities emerge and new challenges await us to chase. There is no absolute fairness in many things in this world, and we can only rely on ourselves to strive for fairness. It's also the spirit of being a runner.

Running is a sport that you can run with your heart, everyone is born to run, as long as you have the desire to run, you can do it. However, to become a real runner, you need to go through several times of training, because after cultivation, the runner will be at another height, and if you fall, you will immediately get up and continue to run to his next stop, which is the spirit of a runner.

Maybe many people will have questions? What are runners for? I think everyone who loves running from the bottom of their hearts will have their own answer, maybe they want to have a running style like the imagination in parkour, or maybe they want to have a speed like Usain Bolt; Maybe it's the desire to have a bodybuilder-like physique...

No matter what motivation it is, the spirit of a runner is what we want to have.

Proper hydration is also necessary after running training.

9.To develop a scientific running plan, you need to know a few indicators:

Body fat percentage (the initiator of running training): A man's body fat percentage above 26% is considered obese, and a woman's body fat percentage above 32% is considered obese.

VO2Max (a measure that determines your comfort zone for running): VO2Max is the maximum amount of oxygen you can get during exercise, and the higher this indicator, the better your cardiorespiratory fitness and muscle mitochondrial function.

Heart rate (an indicator that determines the intensity of running): maximum heart rate, the most common formula on the Internet is (220-age) times, you can also use the heart rate watch to actually test it. The second is the resting heart rate, standing still for 1 minute after getting up, and the heartbeat in this 1 minute is the resting heart rate when you run.

Fatigue index (an indicator to adjust the running intensity): check the heart rate when you get up every morning, if it is 5 10 times higher than the normal state, it means that the previous day of exercise was too much, the physical strength has not fully recovered or has not rested well, to adjust the amount of exercise or increase the rest time.

I think that as long as you don't feel bad, continue to run normally, don't run too tired, gradually increase the amount of activity, insist on running and exercising every day, it is best to run during the day when the sun is full, and drink light salt water every half an hour before and after running...