Running belongs to aerobic exercise, and its recommended principles are as follows.
Exercise frequency: 3-5 days a week, moderate intensity combined with high intensity exercise;
Exercise intensity: it is recommended to be 40%-60% of the maximum heart rate (maximum heart rate =220- age);
Exercise time: at least 30 minutes each time;
Total amount of exercise: consume at least 1000 kcal per week;
For running, if you want to maintain the moderate intensity level of 10 km, you must maintain the speed of 8 km/h, so running takes about 75 minutes. The calorie intake at one time is about 1 1 times of your weight. If you weigh about 60 kilograms, it is more than 600 kilocalories at a time. Run 2-3 times a week, about 8 times a month.
How long does it take to keep fit? How long you exercise depends on the purpose of your running. Run for about 40 minutes to keep fit.
When you run for 30 minutes, your body will feel the pleasure of running. Unlike ten minutes after you started running, after 30 minutes, your running rhythm, speed, breathing and energy supply system inside your body reached perfect harmony.
Running for 40 minutes every day can burn fat (generally, the energy supply ratio of fat increases gradually after running for 30 minutes). People who want to lose weight through fitness running can also run for 40 minutes every day.
There is a higher goal is to run 1 hour or more.
How long is it suitable for running and fitness? For the average running fitness enthusiast, if you have a good running foundation, you can run for 60 minutes by doing aerobic exercise 3/4 times a week. When you run at a slow speed for a long time, your body will use a large proportion of fat for energy. But at the same time, it will consume muscles, and eating bananas immediately after running will promote physical recovery.
For bodybuilders with high requirements, running may aim at a half marathon or a full marathon. Then a 40-minute fitness run does not meet the training requirements of marathon. You can decide the running and fitness time according to your physical condition, training intensity and exercise ability. The longer you run, the more you need enough sleep time and nutritional supplements to help your body repair the damage.
Beginners' fitness runs step by step (/kloc-starts in 0/5 minutes)
How long is it suitable for fitness running? For girls who just started jogging, 15 minutes doesn't seem particularly stressful. They are used to running for 15 minutes, and then they can increase the running time step by step. Beginners don't have to set time or distance goals for themselves. When they are tired, they can go home and have a rest, as long as the intensity of the first few times is not too great and they can keep running.
If you just exercise, running for about 40 minutes at a time is enough;
If you want to lose weight by running for fitness, it is more appropriate to simply run for 40 minutes. Before aerobic running, you can do anaerobic strength training (not limited to dumbbell training at home, it is best to make recommendations and barbell squats in the gym. ). The classic combination of 20 minutes of anaerobic exercise and 30 minutes of running and fitness can make you slim down as soon as possible.
How long does it take to run? Hello! It depends. Beginners should not be too long, preferably 20 to 30 minutes. If they can't run that long, stop for a walk, catch their breath, and then continue running, gradually increasing to one hour. Also, the best exercise time is between 5 pm and 6 pm, when people have the highest body temperature and are most suitable for exercise. I hope it helps you!
How many times a week is more suitable for running? How long is each time? First of all, do a physical examination yourself to ensure that all parts are normal.
Secondly, running is a step-by-step exercise. Since you are on the treadmill, you are either at home or at the gym.
At the gym, ask the coach to make a plan. Step by step.
If you are at home, take it step by step. Everyone's physical function is different, so the length of time is different.
Still recommend outdoor running, outdoor with high air quality.
How long is a good morning run? I know what your question means. Here's the thing. Morning running is usually between half an hour and an hour. Too little or too long is not appropriate.
How long does it take to run every day?
The theoretical optimum time is 14:00~ 19:00. Human activities are controlled by biological clock, so it is more beneficial to health to arrange exercise time according to the law of biological clock. Fitness in winter is best between 14:00- 19:00 in the afternoon. In addition, when the outdoor temperature is relatively high, the human body's own temperature is also relatively high and its physical strength is relatively abundant. At this time, it is easy to get excited, and it is easier to enter the state of exercise.
Afternoon (14:00~ 16:00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times.
Dusk (17:00~ 19:00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and its vision and hearing are more sensitive, and its heart rate and blood pressure also rise.
Advantages and disadvantages of fun running in the morning.
Advantages and disadvantages of morning running: Morning running will become a pleasant experience, wake up your sleeping body, stimulate your nerves, make your body more flexible, think more quickly, and bring you a sense of satisfaction and accomplishment. It is not advisable to run too early in the morning. In the morning, the operation of human organs is still at a low level, the insulin level is low, and the regulatory function is unstable. At this time, exercise is more dangerous for people with poor cardiovascular function. The carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. The air quality at this time is far worse than that at night.
Advantages and disadvantages of fun running: at dusk, the oxygen concentration in the atmosphere is the highest, people feel the most sensitive, have stronger coordination ability, exert their physical strength the most, and have the strongest adaptability to the body. At this time, blood pressure and heart rate are relatively stable, which is more suitable for running. Pay attention to safety when running for fun. It is easy to sprain your foot when the street lamp is dim at night. You should also pay attention to personal safety and traffic safety. At the same time, don't run too much at night to prevent excessive excitement from affecting sleep.
How do office workers arrange running time?
It is suggested to arrange your time according to your surroundings and working hours. For people with normal constitution, they can do it at any other time as long as they avoid half an hour before meals, one hour after meals and two hours before going to bed.
How do the elderly choose the right running time?
Avoid running in bad weather. Running in rainy days is easy to catch a cold and cause many diseases. Running in foggy days is easy to inhale a lot of polluted air, which will cause respiratory diseases and various allergic reactions. Meanwhile, don't run against the wind. It is suggested that the elderly can walk in the wind and then run in the crosswind and leeward.
Running in the morning is not advisable. After one night, pollutants accumulated in the air. After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better.
Running on an empty stomach is not advisable. It's best to eat something before running, and then warm up for half an hour, but don't overeat, in case of insufficient blood supply to all parts of the body during exercise.
Don't run immediately after supper. It is not advisable to run immediately after a meal. At this time, the blood is concentrated in the stomach for digestion, and immediate activities affect digestion. It is advisable to exercise for half an hour after supper.
The best time for teenagers to run
Teenagers' running time is best arranged in the afternoon. Running in the morning easily leads to students' fatigue and drowsiness, which affects class attendance. At the same time, it is necessary to respect teenagers' own wishes and make choices according to students' own conditions, otherwise it will easily cause rebellious psychology among teenagers.
The best time to lose weight by running.
Morning running is the best time to lose weight by running. Running for a long time in the morning can mobilize more fat to the body function and achieve the effect of losing weight without enough sugar sources. Why running at night is not the best time to lose weight? Because the human body can provide energy for dieters through supplementary food after a day's food supplement, it has relatively little effect on mobilizing the function of fat decomposition, so the weight loss effect of fun run is worse than that of morning running, and morning running is not the best time to lose weight by running. The above reasons are only universal laws, and it is another matter to be specific to individuals. Therefore, the best time for running and exercising should be when you have the greatest desire to exercise, so you don't have to stick to theoretical suggestions.
How long does it take to run? Fitness insists on jogging for half an hour every day; Keep jogging for at least forty or fifty minutes at a time to lose weight, preferably jogging every other day. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.
It is more appropriate to run on the treadmill in the gym several times a week. How long does it take to supply energy to the body with an aerobic energy supply system? The following conditions need to be met:
1, exercise for at least 20 minutes at a time.
2. Exercise intensity should be kept at about 75% of its maximum exercise intensity.
3. It needs to be continued during the exercise.
Satisfying the above three points can consume more fat, thus achieving the effect of losing weight. Therefore, there is an answer about how long it takes to lose weight by running. Those who need to lose weight should keep running for at least 20 minutes.
It is not easy to lose weight by running for a long time every day. Also known as "laugh * * * fuck". You don't really see the effect until you jog for 65,438+0 hours, and you don't break down fat until you consume sugar and protein. I suggest you start jogging until you can't run, then slowly lengthen the time according to your own conditions, and finally reach 1- 1.5 hours, so you don't have to run every day.