Running is a very good way to exercise. Persist in running, form a habit, and your health, figure and mental outlook will change greatly. As for how many kilometers you run every day, the specific situation varies from person to person. For the average person, I think about 5 kilometers, about 30-40 minutes, which is more suitable for most people.

First, the reason why most people choose this way

1, suitable distance: about 5 kilometers, and the amount of exercise is suitable for most people. According to everyone's physique and physical condition, that is, to achieve the purpose of exercise, the body generally does not feel too tired. It won't affect normal work and study. After a long time, most people can persist.

2, the appropriate time: running about 5 kilometers, the time is about 30-40 minutes, plus warm-up stretching and relaxation, basically controlled at 1 hour. For those who have the habit of getting up early to exercise, they will not feel that time is not enough. After the exercise, others may still be sleeping.

3, the intensity is right: some people run very well, more than ten kilometers a day, of course, not to say that more than ten kilometers is not good. But from a health point of view, running is not a competition, not a competition, and the longer you run, the better. Sweating, feeling relaxed and comfortable, and achieving the purpose of exercise is enough.

Second, how to choose the right amount of exercise

1. If you want to lose fat, it is suggested that the duration should be more than 30-40 minutes, about 5 kilometers. Because at the beginning of running, the proportion of glycogen energy supply is high and the proportion of fat energy supply is low. With the increase of time, about 30 minutes or more, the proportion of fat participating in energy supply is relatively large, and at this time, fat begins to be consumed in large quantities, with the highest fat burning efficiency and good fat reduction effect.

2, if in order to increase cardiopulmonary function: running to control the heart rate, keep it at 60%-80% of the maximum heart rate, the best effect. Running too slowly can't achieve the purpose of exercise. Running too fast, the duration is too short, and the body is easy to get tired.

3, if you want to exercise normally: generally master the speed of running and talking, so that the body is relaxed and comfortable, not tired.

4, pay attention to maintain adequate sleep and rest: generally exercise 4-5 times a week, rest for 2 days.

In short, running seems simple and everyone understands it, but we should also pay attention to the details and learn more professional knowledge of running. Only by mastering skills, forming habits and perseverance can we persist in running for a long time and have a healthy body.