Problem description:

Because of poor resistance, I want to run and keep fit, but I only have time on Sunday morning. Does this work? Can you increase your resistance and lose weight? If so, how long or how far will it take?

PS: Our school organizes running at 5: 0010 every afternoon. Is that enough? Is it better to run in the morning or at night

Please answer my questions one by one, don't post a bunch of useless information, thank you!

Analysis:

Change your fitness inertia thinking

1, in order to lose weight, you should sweat profusely every time you exercise.

This idea is wrong. Sweating can only quickly lower the body temperature, not directly lose weight. You may lose weight after an exercise, which is only a temporary phenomenon caused by water loss in your body. Once you add enough water, your weight will recover.

2. The best way to reduce abdominal fat is to do abdominal exercises.

This idea is wrong. Many people, especially women, think that after muscle exercise in a specific area, local fat will "burn", thus achieving the purpose of losing weight. In fact, no matter what kind of exercise, you will burn fat in all parts of your body. If you want to lose local fat, you should also carry out special targeted exercise on the local area after completing the whole body exercise.

Jogging for one kilometer will consume more calories than walking for one kilometer.

This idea is wrong. From a kinematic point of view, whether you run a kilometer or walk a kilometer, the energy consumed by your body should be the same. Because energy consumption is related to the distance you move, but not to the speed you move. So when you are exercising, you should try to extend your exercise time. In other words, walking for 30 minutes will definitely burn more calories than running for 20 minutes.

4. Continuous strenuous stretching exercise can keep muscle flexibility.

This idea is wrong. Waist twisting, bending, left and right waist stretching, etc. It's all stretching This kind of exercise should be done slowly, not too hard. You should always remember that stretching is to relax and let go of your muscles. And intense stretching will make your muscles firmer.

Walking is one of the best exercise methods.

This statement is correct. Sports science experts believe that walking contributes to the whole body's blood circulation, thus affecting people's overall health. However, it is worth reminding that exercise should be carried out after the sun comes out. For patients with cardiovascular and cerebrovascular diseases, it should be carried out around 4 or 5 pm.

6. Breathing can't return to normal within a few minutes after exercise, and exercise is excessive.

This statement is correct. Generally speaking, after exercise, your breathing can return to normal within five minutes. Your heart stops beating, and you shouldn't feel tired. Intentional exercise should be moderate in difficulty, make yourself happy and quickly recover your energy.

7. You don't have to exercise every day to keep healthy.

This idea is wrong. Kinematics common sense tells us that muscles lose their strength as soon as they stop moving. After 48 or 72 hours, you must exercise to keep your muscles in good condition. Although exercising every day is best for you to keep healthy, if you are really busy, exercise at least once every two days.

8. How long does it help to exercise at least every day?

An effective set of exercises should make the muscles of every part of your body contract and stretch. To achieve the goal of fitness and disease prevention, you should spend at least 20 minutes exercising every day.