Run every day.
Is it the best training method?
Is it really good for your health?
The answer is not necessarily! Some researchers have done the following related experiments:
Object: People who don't usually exercise.
Experimental content: Exercise each subject's left and right legs with instruments. Let one leg exercise for 60 minutes every day and the other leg do the same exercise twice every other day (rest for 2 hours after 60 minutes on the first day, exercise for 60 minutes again, and rest the next day).
During the experiment: continuous 10 weeks, the results showed that all subjects got the training effect, the maximum muscle strength of both legs was enhanced, and the exercise endurance was prolonged.
However, from the point of continuous exercise time, the legs that finish training twice every other day are obviously better than those that train every day.
The researchers continued to compare the energy metabolism of the legs and found that the group that trained the next day had the following two characteristics:
1) muscle glycogen storage increased at rest before exercise;
2) It is easier to use fat for energy supply during exercise.
Compared with daily exercise, increasing load exercise every other day can increase the storage of muscle glycogen at rest and increase the utilization rate of fat during exercise.
It can be said that the scientific running method is not to keep running every day, but to run every other day, that is, to take a day off after running ~
Maybe someone will ask: If you don't run every other day, will it lower your running level? Here Dong Niu clearly tells everyone: No, you can rest assured and boldly choose to rest!
Because people consume energy in the body when running, stimulate leg muscles, make muscles produce lactic acid, and cause fatigue.
At this time, your muscles need some time to rest and repair the muscles that are stimulated and pulled during running, in order to have better performance.
If you keep running every day, your muscles will enter a period of fatigue and physical discomfort, which will increase the chance of injury during running.
Running frequency suitable for enthusiasts
For runners, it is best to run 2-4 times a week.
In addition to running posture and other problems, the most important thing for amateur runners who run out with injuries is that they have not had a good rest. Adequate rest time can rejuvenate your muscles and greatly reduce the chance of injury.
The minimum requirement is to practice three times a week, so that your body won't forget the feeling of running ~ If you feel better, you can also choose to run for two days and take a day off.
Frequency suitable for professional runners
If you are a professional runner, or if you are preparing for a marathon in a planned way, you can choose to run 5/2 or 6 1 in a week.
In fact, many professional runners prefer to divide the running amount and train twice a day.
When you want to be lazy
Might as well switch to strength training.
Speaking of which, no one would have thought that on the rest day, Ge You just needs to lie in bed and brush his mobile phone, right? !
NONONO！
A study in Norway shows that for 3000m professional athletes, if 30% of running training is replaced by strength training, their performance will be significantly improved. This reflects the cross-training of aerobic and strength, which is very important.
So I suggest that you should do some strength training besides running, cycling and swimming. The frequency of strength exercises is recommended to be twice or more per week, which can be completed on the rest day of running. For ordinary people, it is not recommended to be demanding on the amount of running and keep the frequency of running every day. Control your daily exercise, and it is best not to exceed 15 hours in a week. In a word, you can combine work and rest with your own physique.
Of course, the activists who run every day deserve praise, but I want to tell the runners: don't blame yourself for missing the clock for a day!
After all, there is a scientific basis for taking a day off from running, so you can be lazy at will ~