1, slow and relaxed running
It's an effortless jog. Generally, I feel relaxed and comfortable when jogging, and I don't feel tired. My heart rate is controlled at around 1 10- 130 beats per minute. I breathe naturally and have asthma. No action is required. Generally practice 2-3 times a week for about 20 minutes each time. Sticking to regular exercise has obvious fitness benefits for respiratory system and cardiovascular system.
Take a deep breath, jog and go.
Exercise intensity is not great, skills and conditions are low, and you can run without a professional foundation. Suitable for most people, it is an effective way to exercise cardiopulmonary function. When walking or jogging, try to take three steps 1 breathing and three steps 1 inhaling; 9 steps 1, 9 steps 1, even numbers 18 steps 1, 18 steps 1. Breathe out the waste gas in the chest when exhaling, and suck up the fresh air around you when inhaling. 10 minutes or so, you will obviously feel that there is heat in your body and your body temperature will rise. If you persist for more than 30 minutes, you will feel a little sweaty and your heart and lung function will begin to be exercised.
2. Middle-speed running
It is a running mode with a certain will, with a speed of 5 meters per second or a heart rate of 140- 150 beats/min. This kind of fitness running gait is a popular medium-intensity fitness method, which has been recognized at home and abroad. This method has a significant effect on enhancing heart function and regulating visceral balance. But in practice, we should pay attention to warm-up activities and relaxation activities. If we feel obviously tired after practice, we should stop running and do some relaxation exercises. Practice 1-2 times a week until you are tired.
3. Fast running method
It is a way to run forward with greater will and faster speed. During exercise, the heart rate is generally at the highest level in the human body, about 170- 180 beats/min. This kind of running is intense and lasts for a short time, usually a few seconds, but it can be repeated. Just practice 1-2 times a week, and repeat 3-6 times each time. In practice, we should step by step, do warm-up activities and relax organizational activities to prevent excessive fatigue. This method has a certain effect on improving human anaerobic endurance, muscle function and heart function. Chronic visceral diseases, cardiovascular diseases, liver diseases and kidney diseases are particularly difficult to practice. Prevent serious diseases.
4, variable speed operation method
It is an alternating practice method combining fast and slow, walking and running. This kind of running is suitable for middle-aged and elderly people. Because the amount of exercise varies greatly, the practice time and running speed can be controlled according to the individual's exercise level. Generally speaking, middle-aged people with good physique can run and jog alternately, while middle-aged people with poor physique can practice jogging and walking alternately. Practice time should be controlled to end the practice when you are obviously tired, do some relaxation activities and gradually improve the practice requirements.
5. Regular running method
It is the practice method of limiting a certain time, running distance, or limiting a certain distance to shorten running time. The famous routine running is 12 minute running and 6 minute running, which are used to evaluate the effect of self-exercise and the level of physical function. Regular running and exercise can help you understand your physical condition. If there is a fatigue phenomenon that it is difficult to run during exercise, you should gradually slow down the running speed or even stop practicing to prevent the occurrence of diseases and do a good job in relaxation activities.
6, in situ running practice method
It is the practice method of running in place in a fixed small place, such as running in the room, balcony and treadmill, and practicing continuously. This method is not limited by the venue, climate and equipment conditions, and it is a relatively convenient exercise method. But it takes a long time to practice and repeat more steps. Generally, it takes more than 10 minutes to practice, which is equivalent to jogging 800 meters. Therefore, it is required to practice for a long time, raise your thighs and speed up the number of repetitions during practice, so that the exercise effect will be better. This method is suitable for outdoor practice.