Running belongs to a mass movement, the threshold is relatively low, can achieve the purpose of physical fitness, help you harvest slim figure, resist aging speed, help prolong life.
People who insist on running training can also strengthen gastrointestinal function, improve constipation troubles, maintain strong immunity, reduce the invasion of diseases, effectively improve the metabolism of body activities, and inhibit the accumulation of fat.
Running is good, but we also need to master the right way.
People with different sports bases have different athletic abilities. A 10k run may seem like a breeze to a fitness veteran, but a 3k run can feel like a death knick to a novice with no basic exercise skills.
To make jogging easy and easy, you need to strengthen your heart and lungs and improve your endurance to increase your running time. Therefore, for runners, it is not advisable to set goals that are too long at the beginning of a jog because they are not easy to achieve.
So when you jog, how long should you run?
1. When you start running, you can recommend running for 10-20 minutes, which is about 2-3 kilometers. At this time we can listen to the voice of the body, if you feel short of breath, puffing and puffing can not run, jog cross walk, it is easier to stick to.
2. After 4-6 weeks of running, your running ability will be improved and your cardiopulmonary function will be gradually improved. At this time, it can be extended to 30-40 minutes, about 5-6 km running goal.
For obese people, running combined with diet management, your figure will slowly thin down. Usually common backache, sub-health diseases will gradually disappear.
3. For experienced runners, don't jog for more than 60 minutes at a time, as prolonged aerobic exercise results in muscle loss and a decline in the body's basal metabolism.
Once your body gets used to jogging, you can switch to variable speed running, which is a type of high-intensity interval training, or high-intensity interval training, which is a combination of aerobic and anaerobic exercise that builds muscle and helps break down fat. It only takes 20 minutes to jog for an hour, and it can further improve cardio and exercise capacity.
When running, we must pay attention to the correct running posture: straight back, tighten abdominal muscles, look ahead, do not lift your legs too high, keep the ball of your foot on the ground when running, can reduce knee pressure, reduce running injuries, and reap more benefits of running.
Running doesn't require clocking in every day. It's recommended to give your body a day or two to rest during the week so that you have more energy and energy to continue running the next week and go further on your run.
Pay attention to the time when running, such as: do not run on an empty stomach, easy to cause hypoglycemia. It is not advisable to run immediately after meals. It is recommended to start running training 1 hour after meals. It is not advisable to binge on food and drink after running.