How about the effect of running fitness Thank you for your enthusiasm and advice

The benefits of long-distance running are numerous.

It can improve the function of the respiratory and cardiovascular systems.

It is conducive to disease prevention and treatment.

It is conducive to a good mood and a happy spirit.

It has a good effect on cultivating people's tenacious will to overcome difficulties and hone hard work.

The important thing to note is that you must prepare for the activity beforehand, which can reduce fatigue and reduce the probability of injury, and do not sit down and rest immediately after running, but walk a few hundred meters.

In addition, in the morning, especially before the sun comes out, the dust and harmful substances are concentrated on the ground, and after a night of organisms excrete many harmful substances (plants do not photosynthesize at night, they inhale oxygen and exhale carbon dioxide), and running in the evening is the best time.

The effect of running fitness is only clear to yourself, one, are you tired? Second, what changed before and without running? (Because you're new to long-distance running, after all).

As for swimming, I don't think you can continue long-distance running. Hehe!

I'm 40 years old and I'm running 10 km a day and 15 km on weekends. In addition, insist on martial arts training. It feels very comfortable, as if Bruce Lee is not an opponent.

If you keep running, you will definitely strengthen your physique, and swimming is not bad, but you must find a clean water source.

Keep it up, and the effect on physical enhancement will come out immediately.

Swim? Swimming pools have tickets for powder, the river is dirty, and the sea water is not in the seaside unless it is at the seaside.

Yes, breathe evenly, start with breath holding, yes.

Hello dear: haha, I used to be so thin, with a height of 180 and a weight of 126 pounds. However, I have been practicing at the gym for more than a year, and now my weight has increased to 72kg.

When I first started practicing, because my arms didn't have any strength, I first strengthened my arm strength, and when I went to the gym, I first practiced arm strength for half a month, which was actually doing dumbbell curls and push-ups.

In the second step, I understand the parts of the body that need to be used in each part, for example, to train the pectoral muscles, you need to use the plank bench press, incline bench press, dumbbell flying bird, gantry chest clamp and other movements. Know the muscles you want to use in these movements, feel the force point of your muscles when you do the movements, maintain the standard of posture, and non-standard movements will cause the deformation of your muscle lines.

Third, after the basic understanding of the movement, the formal training begins. Warm up and stretch before training. I practice four to five times a week, I usually work on my chest on Monday, rest on Tuesday, back on Wednesday, shoulder on Thursday, rest on Friday, leg on Saturday, and rest on Sunday.

The abs are all worked on for half an hour after the training.

Fourth, it's about eating and resting. When it comes to eating, I usually eat in the cafeteria at school, and I usually eat chicken, beef, and boiled some eggs by myself, but I don't eat egg yolks. Eat every two hours, whether you are hungry or not, no matter what you eat, even if it is a few pieces of candy or a piece of bread, you have to eat anyway, it is estimated that you will eat six or seven meals a day.

Eat a meat bun before training, otherwise you will feel low blood sugar during training, which will affect the training effect. After training, replenish a large amount of protein in time within half an hour, you can eat a few egg whites, add a carton of milk, or two scoops of protein powder, plus a fruit such as a banana.

Fifth, it is necessary to pay attention to rest, for more than a year, I have not stayed up late, and I will sleep in the afternoon at noon, which will ensure the quality of afternoon training.

Haha, this is my small achievement in the past year, my body and spirit are much better than before, and now I have completely fallen in love with fitness, and I am thinking about improvement every day.

As for the fitness movements, you can usually collect more information, too much, find a method that suits you, make a good plan, I believe you will achieve your wishes.

PS: If you think it's okay, give me a good review.

There is a saying in fitness called three points of exercise, seven points of eating, you must supplement protein in the morning, just buy an egg or something, and you must sleep and exercise time to keep up. Uniformity depends on aerobic exercise, just run or something, and find the equipment training method of the corresponding part of the muscle mass.

If you are free after 8:30, you will run for 1 hourDon't run.

Too fast, medium speed zhi is fine. There is a running dao

When you return to the road, you go to the runway, and it is easier to wear out your shoes than to run on the road than to teach you to be tight. If you can wake up early in the morning, you can run in the morning. Before running, it is recommended that you do a trot first, and then slowly increase the speed.

Your purpose is fitness, so just keep your time under control. Running must be persistent, I have 1-2 hours a day, my purpose is **, I did it. 9 pounds in 1 month, and it may exceed 10 pounds if it is changed to summer.

Listen up; Walk for at least 20 minutes after eating. Be sure to be in the evening, the morning is not good for activities. Jump rope 100 times a day. This is basic. Slowly, the body will be fine. Eat less meat and more tomatoes and carrots. Radish moistens the lungs.

Get up early in the morning and run for 30 to 40 minutes in the morning, usually walk can be used as a race walking practice, if you have time in the evening, you can run 1500 meters, stick to it every day, you will definitely have a good and healthy body.

Treadmill is a common equipment in homes and gyms, and it is the simplest of today's home fitness equipment, making it the best choice for home fitness machines.

The treadmill is mainly tied to a pivot rod at the appropriate position of the handrail, the pivot rod is extended to the front and lower part of the body, and the other end of the treadmill is pivoted at the appropriate position of the running frame, and a ground-attaching pulley is arranged at the bottom of the front end of the running frame, so that when the running frame is lifted from the rear to carry out the folding operation, the ground-tapping pulley will help the user's force-saving, and has the characteristics of folding and saving force, and supporting firmly.

You have to do it every day, exercise lies in persistence, and the intensity of these exercises is not particularly large, in order to achieve the purpose of fitness, you still have to do it every day.

If you don't do much, you can actually do it every day, if you are a high-intensity dumbbell, you can do it every one to two days, you can do push-ups every day, you can also do it every other day, if you have high body fat, you can run every day, if your body fat is not high, try to run as little as possible.

The next day, watch the state adjustment - rush to the other side even farther! plus ultra!

Running every other day, strength training can be done every day according to your own situation.

Four or five times a week is fine, exercise cannot be done every day, and the body also needs to rest.

Generally speaking, jogging requires continuous exercise time, at least 40 minutes of exercise time each time, and then it is better to burn fat more effectively.