How to master the intensity of girls running exercises?

If you haven't exercised before, such a large exercise intensity will definitely make your knee pressure become very great, and your knee will accumulate water after a long time! Fat loss is actually a long-term low-intensity aerobic exercise, the intensity does not need to be too large, 4000m you run down for half an hour is very good, it is recommended to reduce the intensity, change to brisk walking! Actively stretch, relax, and replenish sports drinks after exercise!

It's important to keep your mouth shut, otherwise it won't work! Roughly calculate the calories of food every day and develop good habits, after all, it is a protracted battle! These are the most basic, I graduated from sports university, and worked as a personal trainer after graduating from sports injury** major, my advice is feasible!

Hope it helps.

If you are just starting to run, then do a few days of adaptive running, the time and distance should not be too long, otherwise your body can not withstand the sudden increase in the amount of exercise. After about a week or ten days, slowly extend the time and distance step by step, the rhythm of running should be mastered, not too slow and not too fast, as long as you feel tired but still able to run on the feeling, until you can run for more than 20 minutes a day, you can achieve the purpose of **, if it is just fitness, more than five minutes can be.

I feel that it's okay for you to stick to it like this, but do you want to train your muscles, if your muscles are tired after running, the muscles move when you sleep at night, which proves that the muscles are going to rise, if you are trying to slim your legs, it's best to slow down and jog for a longer time, in that way, jogging is the best, running fast is to exercise muscles, it is recommended that you eat more in your diet.

If you are not tired after running, the intensity is okay, and those who have just started exercising should first pay attention to the intensity not to be too large, and then slowly increase the amount in the future if you can! The important thing is to persevere, and if you can do it, I believe that it is only good for the body, and there is no harm!

Wow, you've got to make up for it, just lose half of your exercise.

The first point is that you should insist on going to the blind exercise to achieve the ideal effect of lifting off and laughing, the second point is that you should run and jump back and forth to achieve the desired effect, and the third point The best idea is actually to say that you have motivation and endurance every day.

If girls want to improve their running speed and command, they can strengthen the training of their legs, and they can do some movements with full bouncing power every day, stretch their muscles and bones to make amusement, and improve the standard of their sports.

You can increase the cadence and stride length of running, breathe with the chest and abdomen, the breathing rhythm should be even, pay attention to the exchange of breathing, and use the nose to inhale and speed up the breathing rate.

Long-distance running has many benefits for the body, and whether you practice it or not depends entirely on whether you like it or not.

Eyes: People who insist on long-distance running have about 1 hour every day to look directly into the distance, which is a good relaxation and rest for the eyes, if you have a school-age child at home, you can let him run every day, the chance of myopia will definitely be reduced. Neck, shoulders, spine:

People who often sit in front of the computer will more or less have some cervical spine and shoulder problems, and the correct running posture requires the back to be straight and relaxed, and long-term persistence will greatly improve the discomfort of the cervical spine and shoulder. Heart: Running will give you a strong heart and cardiovascular system.

While increasing the maximum oxygen uptake, the amount of oxygen delivered to the various organs of the body is greatly increased, and the quality of work of each organ is naturally greatly improved. In addition, middle-distance running will speed up blood circulation, so that the coronary arteries have enough blood to supply the heart muscle, thus preventing various heart diseases. Through the movement of the lower limbs, venous blood flow back to the heart is promoted and intravenous thrombosis is prevented.

Blood: With a strong cardiovascular system, runners' blood quality is better than normal, and the body's adaptation to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels. Lungs & Respiratory:

Long-term middle-distance running exercise can strengthen lung function and increase lung capacity. Regular long-distance running can develop the respiratory muscles of the lungs, so that the air exchange volume is increased each time, and the lung function is enhanced. Liver:

Running improves and eliminates fatty liver. Abdomen: Consistent long-term running can effectively remove fat from the abdomen, so that you have a toned, flat lower abdomen.

Waist, hips: The change of running on the body is first reflected in these two positions, many people have had such an experience, after starting to run for a period of time, the weight has not been significantly reduced, but the figure has improved significantly, especially the waistline has become more beautiful. Knees:

Running can improve blood circulation throughout the body, because it has a great effect on the knees, although some people may feel that their knees are very painful when they first start running, but with the gradual accumulation and strength exercises, the knees become stronger and stronger.

Girls practicing long-distance running have the following benefits: 1. Make the body healthier.

For women, the reduction in the incidence of breast cancer and other conditions has a lot to do with the amount and intensity of exercise they participate in, and women who participate in regular exercise, including running, especially those who run for more than 4 hours a week, have a 37% lower incidence than those who spend long periods of time at work and at home.

2. Maintain the health of your bones.

Modern medicine has confirmed that the human body will reduce bone density every year after the age of 30, and the health of bones needs to be exerted by external pressure.

3. Lower blood pressure and blood sugar.

Running can lower blood pressure and reduce the potential threat of elevated blood pressure to the heart; the second is to reduce the risk of diabetes; Third, it can increase the body's HDL cholesterol; Fourth, running can help the body burn too many calories and help lose excess fat.

4. Alleviate premenstrual syndrome.

Women who continue to do aerobic running for three months can be effective in relieving PMS, and those who are highly motivated to exercise are less likely to suffer from PMS and dysmenorrhea. Reducing these distresses will make it easier for women to feel relaxed and happy.

5. Develop healthy habits.

Women who run regularly have healthy eating habits and are happy to receive new healthy lifestyle coaching. Such women will have stronger endurance and tension in the face of the pressure of life and work and the impact and injury of emotions.

Girls are suitable for long-distance running.

During long-distance running, long-term rhythmic deep breathing, the human body can breathe a large amount of oxygen, and when the amount of oxygen absorbed exceeds the usual 7 to 8 times, the lung capacity will be increased accordingly. Long-distance running can also improve the oxygen supply status of the myocardium, make the myocardial muscle fibers thicker, and enhance the contractility of the heart, thereby improving the working capacity of the heart, so long-distance running is a very good way of exercising fitness.

Not only that, during long-distance running, the blood circulation in the human body is accelerated, which has a cleansing effect on the harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body. It has been determined that running 3,000 meters in 16 minutes or 5,000 meters in 25 minutes will reduce blood cholesterol levels.

Sprinting is one of the most popular sports in the world today, and it is also one of the most competitive and exciting competitions in the Games. Sprinting is a momentary explosive force and a certain amount of endurance, unlike long-distance running, sprinting is anaerobic exercise, while long-distance running is aerobic exercise.

Sprinting is the fastest way to cover a set distance. There are 100 meters, 200 meters, 400 meters, and less than 60 meters. Sprinting is the maximum intensity of work done by the body's locomotor organs and internal organs under the condition of a large amount of hypoxia, which belongs to the extreme intensity of exercise.

Sprinting is an effective way to develop speed. As such, it is the foundation of athletics and also plays an important role in the training of other sports.

Is it good for a girl to have a long face You have to ask the doctor, you have to ask a girl, you have to ask if it's good for a girl, you don't know if it's good for this person to be born on the face You go and ask the doctor again, a girl has a contract to face me.

Is it good for girls to practice long-distance running It is also a good thing for girls to practice long-distance running, as long as you can persevere. Very good for the body.

Of course, one is that he is healthier, slender and fit, no fat, and has a small waist, and the other is to make his legs appear long and white, healthy and beautiful. The third is to enhance immunity and resist the virus.

Long-term insistence on running for girls can enhance their physical fitness, which can greatly reduce the chance of colds, enhance cardiopulmonary function, eliminate excess fat on the body, maintain body shape, regulate endocrine and reduce various diseases.

Women who have a habit of continuous exercise after the age of 55 have only 1 4 percent fat gain compared to those who have not been active for more than 30 years.

3. Reduce breast cancer and other cancers: The amount and intensity of exercise is strongly related to the incidence of breast cancer or other cancers, and women who regularly participate in exercise (especially sports such as running for more than 4 hours a week) are less likely than women who are sedentary all year round37.

It's good for girls to practice long-distance running. And you can exercise your body. I can also train my muscles. I hope the girls will stick to it. Long-distance running is a good exercise.

It's good for girls to practice long-distance running. It can enhance physical fitness, improve immunity, exercise a tough character, and shape a slender figure.

Of course, the daughter's long-distance running is good, her figure is better-looking, all the skills on her face are very developed, the respiratory system is strong, and she is brave and climbs the peak.

Is it good for girls to practice long-distance running? Regardless of whether it is a man or a woman, it is good for long-distance running, and it is good for the body.

There are two sides to everything, the benefits: you can improve your physical fitness, you can also enhance your immunity, and to a certain extent, you can also improve your temperament, the focus is to maintain your weight, or lose weight; Disadvantages: Girls' physique is worse than boys, and long-distance running is compared to endurance, so girls suffer in terms of endurance, and running has damage to the knees.

If it's just a hobby.

Then it doesn't matter if it's good or bad.

It is possible to exercise the body.

If you want to advance your career.

Run out of results. This one is tough.

Because most athletes will have occupational diseases.

Is it good for girls to practice long-distance running? If you let me say it, because it's a girl, don't let him practice long-distance running, it's not good for girls, if you keep practicing long-distance running, I'm afraid it's not good for the girl's body, because it's a girl, you can't do anything, and you're afraid of damaging your body if you practice that long-distance running.

Girls' long-distance running is relatively good, to choose the ability to improve some of the girl's lung capacity, running is not good for anyone, so girls to long-distance running is also a better way to exercise.

I don't think it's good for girls to practice long-distance running, and if you often go superrunning, there will definitely be a problem with this voice in the future, so don't sing it often, and take care of your own body.

Okay, because running secretes amporophenols, so it's better to exercise more.

Everyone's views are different, everyone's physical condition is also different, some dead people can also practice long-distance running, and some can't practice long-distance running, which consumes a lot of physical strength.

It must be good for girls to practice long-distance running, which will make you healthy, well-proportioned, and refreshed.

Exercising, self-transcendence, and doing it is better than chasing dramas every day.

Well, you can both grow muscle

1. Necessary sneakers and breathable shorts and tops.

Before running, be sure to prepare your gear, especially if you want to increase your speed. As the saying goes, "If you want to do a good job, you must first sharpen your tools" is this truth. A pair of run-resistant and breathable shoes will protect your feet and be a great companion for running.

Breathable shorts and tops are also necessary, after all, running sweats a lot. Make a plan that works for you.

When making a plan, be sure to base it on your actual situation. For example, what is the time to run 100 meters now, whether you can move forward a little after half a month, when to run every day, and how long to run, these are all questions to consider.

2. Be sure to do warm-up exercises before running.

Because when running, the limbs are intensely moving. So before you start, be sure to do a strict warm-up exercise and have a good preparation time before running. If you twist your foot, or strain your muscles, you have to wait for another time to recover. The gains outweigh the losses.

3. Replenish energy in a timely manner.

Every time you finish a run, your body sweats a lot and consumes a lot of energy. At this time, you must supplement it in time, eat a reasonable diet, supplement more vitamins, and of course, you must eat meat that you don't want. Only when the body is energetic can you have the strength to continue running, and it is possible to increase your running speed.

4. Persistence. Running is an expensive sport. Especially if you want to increase your speed, you should stick to your running plan. Change into sneakers, breathable clothes, and set off with a stopwatch, as long as you keep challenging and surpassing, miracles will happen.