How many hours do you run regularly? Nowadays, many people like running very much. Many people have the habit of running every day. The reason may be to make your body stronger or to lose weight. So how many hours do you usually run regularly?

How many hours do you run regularly? 1 Generally speaking, the best running time is about half an hour at a time, and the longest running time can reach 3-5 kilometers, which is beneficial to health. Treadmill is an aerobic exercise, which can enhance cardiopulmonary function, improve blood circulation and promote metabolism. You have to stick to it every day before you can start running.

Young people can appropriately extend the exercise time, and the elderly can control the exercise time. In fact, running doesn't need strong perseverance, as long as it lasts for more than 20 minutes, the heart rate exceeds 120 beats/minute (young people), and the frequency is 3 or 4 times a week.

What benefits will running bring to our health?

1, the mood gradually becomes optimistic and cheerful.

In this fast-paced lifestyle, most young people are in a tense living environment, which easily leads to bad temper, irritability and even depression in severe cases.

Long-term running can release stress, promote the body to secrete dopamine, make you optimistic and cheerful, and become more confident and energetic.

2, the figure is getting better and better

Insist on running every day, you can consume the excess calories and fat accumulated in the body, the probability of getting fat will be greatly reduced, and the body fat rate will gradually decrease. Of course, your figure will become slimmer and slimmer, and you will stay away from the greasy phenomenon in middle age.

3, the image temperament will be improved.

As the saying goes, if you want to improve your image and temperament, you must adhere to an appropriate exercise mode, just as running can promote the discharge of waste and garbage in your body, make your skin more compact and shiny, and achieve the effect of delaying aging.

4. Stay away from sub-health diseases.

People who don't like sports will have chronic diseases such as backache, big belly and joint sclerosis. Running exercise can improve your immunity and resistance, drive away backache, promote gastrointestinal peristalsis and make your body more and more relaxed.

How many hours do you run regularly? Theoretically, it is not advisable to run before and after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food by the digestive system, and cause stomach problems over time. It is recommended to exercise after meals 1 hour.

In addition, it is not recommended to run and exercise before going to bed, because it will make the cerebral cortex in a state of high excitement, produce adverse reactions such as dreaminess or difficulty in falling asleep, stop photosynthesis of plants at night, and the air is not good. It is suggested that jogging after sunrise in the morning can make the day full of energy and vitality.

It is recommended to run for more than half an hour at a time, preferably not more than 2 hours. Because aerobic exercise starts after 30 minutes of exercise, the first 30 minutes are just a warm-up, so that the whole body muscles can recover and consume water in the body. After 30 minutes, the muscles enter the straightening movement, and the excess fat in the whole body begins to be consumed.

Skills of running correctly

1. Lift your toes.

Most injuries during running are caused by toes falling down during running. Try to raise your toes and touch the ground with your arch in the middle. Try to move your heels back and up under your hips. This will make your posture automatically adjust correctly, so that your arch will land when you land.

Step 2 don't go too far

Your feet should fall under your hips, not in front of your body. One way to avoid taking too big a step is to speed up the pace. Running at a faster speed will make you raise and lower your feet at a faster speed, and it is difficult to take a big step. Your feet should land at a frequency of 170 to 180 times per minute. MiCoach will display pace information in each completed workout detail chart.

3. Let the torso get full exercise.

Keep your abdominal muscles contracted when running with your feet up. Keep your head as far away from the coccyx as possible, so that you can tighten your muscles as much as possible and train your core torso when running. There is another way to choose: when running, the center of gravity raises your feet, just like a rope pulling the direction of your hips.

Relax your fist.

Keep your hands slightly bent, but don't clench your fists. Fist-clenching will cause forearm tension and affect the normal movement of shoulders. In addition, don't clasp your fingers and slide in the air. This may cause your arm to move in a circle instead of moving back and forth.

5. Keep your shoulders down and stretch back.

When you feel tired, you have a tendency to shrug your shoulders. Keeping your shoulders down and stretching back can help you hold your chest out, thus avoiding this situation. In addition, like a pendulum, the arm should be driven to move from the shoulder, so as to keep the elbow joint bending angle stable.

Find the right angle

Keep your elbows at right angles (bend 90 degrees) and pull them near your body. Don't let your elbows open. Doing so will make your arm movements more efficient.

Step 7 look straight ahead

Hold your head high and keep your eyes on the horizon, so that you can keep your legs straight when running.

How many hours do you usually need to run regularly? Running for the purpose of exercise should not be less than 5 minutes at a time, otherwise it will not help to improve the cardiopulmonary function. Running for more than 5 minutes, the longer the duration, the better the exercise of cardiopulmonary function. As for the speed of running, it is secondary and can be adjusted according to your own physical strength.

Running for the purpose of losing weight and bodybuilding should not be less than 20 minutes at a time, and the speed should be slower to keep breathing evenly. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body.

When is the best time to run?

Fitness and running are generally best arranged in the morning, followed by around 9 am and 5 pm. Middle-aged people usually exercise in the morning because of work. First of all, they don't conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system.

In addition, after sleep, people's physical strength is restored, but physiologically, people still have a certain degree of inhibition. Morning exercise is beneficial to nerve excitement, mental stimulation, metabolism promotion, and it is of great benefit to maintain abundant spirit and physical strength in a day's work.

Some people think that the oxygen content in the morning is low (plant breathing), and the fresh air is only less inhalable particles. At night, people's mental state is the best, so they should exercise around five or six in the evening. It is not advisable to run before or after meals.

Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to exercise after meals 1 hour. Running exercise before going to bed is not good, and exercise before going to bed will make the cerebral cortex in a state of high excitement, resulting in adverse reactions such as dreaminess or difficulty sleeping.

What are the hazards of running every day?

Meniscus has a long life, and it should be ground once, especially for old runners. Maintaining your knees is always more important than running. What the knees are most afraid of is, first, the wrong running posture; Second, there are not enough running shoes; Third, excessive exercise; Fourth, blindly chasing speed;

Fifth, running too frequently; Sixth, the ground is too hard. Running every day is doomed to be unreliable. Take a proper rest for two days to cushion your body. Or interspersed with light strength training to improve the strength and flexibility of muscles around the knees, making them elastic and not easy to get hurt when running.

To break through yourself and improve your performance, you must follow the principle of combining running with rest, take a day off after running for two days, or take a day off after running for three days, so that your body can be buffered and adjusted to the best state. Fatigue training, your efficiency is greatly reduced, your body is easy to collapse, and the training subjects should be gradual. This kind of switching transition, the daily intensity, the body can not eat, use aerobic jogging to warm up, adjust and recover.

The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing. Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.