According to the recommendation of American Sports Medicine Association, it is best to run at night for 30-60 minutes at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable.
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly.
All sports need warm-up activities, and fun run is no exception. Jiao Wei said that leg press and squats before running can make the heart and muscles move faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively.
When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly.
When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass.
Running shoes need to be changed frequently.
Jiao Wei said that she often saw people wearing little clothes when they started running. Although it may not be cold, it is easy to catch cold when you relax after running, so pay attention to keep warm.
Although the strength of fun run is not great, sports shoes should fit well and the soles should be soft. It is best to wear special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes can't be worn for a year or two, and changing them often is beneficial to correct running posture.
Jiao Wei told reporters that he can run for half an hour after dinner because the running intensity is not very strong. Because this exercise will not affect sleep, it doesn't matter if you don't eat too much at dinner.
If you wash your feet with warm water after running 15-20 minutes, you can dilate the blood vessels in your feet, promote blood circulation and make people fall asleep easily.
People who take running as a means of physical exercise generally choose to run after getting up in the morning, but scientific research results show that running at night is good for health.
After comparing the blood circulation of volunteers after running in the morning and running in the evening, Japanese experts pointed out that running in the morning increased the possibility of vascular thrombosis and easily led to vascular embolism, because the blood cohesion increased by 6%. On the other hand, running at night will reduce the number of platelets by 20%, greatly reducing the risk of vascular embolism.
In addition, the high blood pressure, heart rate and acceleration during morning running are easy to cause overload and affect the exercise effect and health. At night, the sensitivity and adaptability of physical strength and limb reaction reach the peak, the heartbeat frequency is the most stable or low, and the heartbeat and blood pressure caused by exercise rise slowly, which is beneficial to health. Running late can also promote better sleep.
The simplest exercise is running. In recent years, long-distance running is quite popular at home and abroad. Long-distance running is especially beneficial to enhance people's cardiopulmonary function. In the United States, some people even advocate "forced running" to treat heart disease. Long-distance running can get a lot of oxygen, so it may also cure mild neurasthenia. Some people compare running to listening to music, because both can excite the nervous system and bring people fun. Persisting in long-distance running is also one of the effective methods to prevent overweight and treat obesity.
First, the role of running
1, running can protect the heart. Running exercise can keep good blood circulation of coronary artery. For people who practice running for a long time, the coronary artery will not narrow with the increase of age, so as to ensure that there is enough blood to supply the myocardium, thus preventing various heart diseases.
2. Accelerate blood circulation, adjust blood distribution, eliminate blood stasis and improve respiratory system function. Running is a body-building exercise, which can effectively drive venous blood back, reduce congestion in veins and pelvis of lower limbs and prevent venous thrombosis. In addition, running strengthens the breathing intensity, increases the breathing depth, effectively increases the ventilation of the lungs, and has a good impact on the respiratory system.
3. Enhance the function of nervous system, eliminate the fatigue of mental workers and prevent neurasthenia. Running can regulate the excitement and inhibition of the cerebral cortex, and also play a certain role in regulating the internal balance of the human body, regulating emotions and refreshing.
4. Promote human metabolism, control weight and prevent obesity. Running consumes energy and promotes metabolism, which is an excellent way for middle-aged and elderly people (especially middle-aged people) to lose weight. At the same time, running can also improve lipid metabolism, prevent hyperlipidemia and prevent hyperlipidemia.
Second, the method of running
Long-distance running fitness must be targeted, planned and step by step in order to be effective. When you start a long-distance race, you can try the following methods and choose one or more methods that suit you.
1, slow running fitness method
The speed can be determined according to my physique. Older people who are weak are generally faster than walking. The maximum load intensity should not make the heart rate exceed 65,438+080 minus age. For example, a 60-year-old man should not exceed 180-60 = 120 (times/minute). When running, take a deep breath, long and thin, slow and rhythmic, sweating like hitting Tai Ji Chuan, without panting. The rhythm of breathing can be two breaths, two breaths, or three breaths. Take a deep breath with your abdomen when breathing, bulge your abdomen when inhaling, and vomit when exhaling. When running, the pace should be brisk, the muscles of the whole body should be relaxed, and the arms should swing naturally. It is advisable to exercise for 20-30 minutes every day, and the distance can be shorter at the beginning. You can practice 5-6 times a week or run 1 time every other day. The important thing is to persevere.
2, variable speed running fitness method
This is a running method of alternating jogging and middle running. Jogging at medium speed is faster, so the upper body leans forward more than jogging, the amplitude and frequency of swinging arms are also greater, and the exercise intensity is of course greater. When running at variable speed, you can change the speed at any time according to your own situation and continuously increase the distance of middle-speed running.
3, in-situ running fitness method
This is an exercise method that is not limited by conditions such as venue, climate and equipment. Beginners had better jog. At first, you usually run 50- 100 steps, and after 4-6 months of exercise, you can increase it to 560-800 steps. Running in the same place can control the amount of exercise by increasing the difficulty of movement. For example, running with high legs can increase the intensity of exercise.
4, regular running fitness method
There are two kinds of time running: one is to limit time, not speed and distance; The second is to limit both time and distance. For example, you must run 800 meters in 6 minutes, and then shorten the time with the improvement of your level, so as to speed up. This kind of running is of great benefit to improve the endurance and physical strength of exercisers, especially middle-aged and elderly people.
5, jogging fitness method
No matter what the weather is like, thousands of people are jogging every day. Why does jogging become so streamlined? Because jogging can strengthen the heart and play a role in losing weight and bodybuilding. It can also make you more confident. If you want to run slowly, you must consult a doctor first. Not everyone is suitable for jogging. Maybe this is extra exercise for you. So how fast should I jog? Because jogging can strengthen the heart. Can play a role in losing weight and bodybuilding. It can also make you more confident. If you want to run slowly, you must consult a doctor first. Not everyone is suitable for jogging. Maybe this is extra exercise for you. So how fast should I jog? If you feel tired from running and it is difficult to lift your feet, it means that your speed is too fast. How far should you run? In any case, remember not to run too far or too far. In fact, at first you are walking, not running, and then slowly speed up and make a short "run". All this should be carried out according to our own adaptation, and strive to gradually increase 250 meters to 500 meters every two weeks. Maybe in a few years, your handsome figure will appear in the marathon.
Third, the basic requirements of running
1. Run naturally, take a deep breath rhythmically, and don't hold your breath.
2, the distance and speed of running should be done according to your ability, step by step, don't suddenly run or sprint, and feel comfortable every morning.
When running in the early morning, be very careful, run slowly and pay attention to safety.
4. If you feel unwell or have a big reaction after running, you should stop exercising immediately and have the corresponding medical examination.
Long-distance running exercise is a good way to keep fit, but we should also pay attention to safety, especially for the elderly and heart patients. We should not be forced to do it, nor should we rush it. Beginners may encounter such a situation: whenever they start running for a certain distance, they will feel suffocated, weak, even sick and dizzy, but as long as they keep running, this reaction will soon disappear. This phenomenon is called "pole" in long-distance running, because the nerve excitement of muscles, joints and other sports organs can not adapt to the nerve excitement of heart, lungs and other internal organs after running, and blood transmission and oxygen supply can not keep up with the needs of the body. When this happens, healthy people don't have to panic. As long as they consciously deepen their breathing, slow down a little and keep running, the reaction will soon disappear. At this time, the body will feel extremely comfortable and relaxed.
Traditionally, you should take a nap after lunch. In fact, from 2 pm to 4 pm, the human body's athletic ability reaches its peak. And at this time, the sunshine is abundant, the temperature is suitable, and the wind is small, which is the best time to exercise. It is best to exercise 1 hour after lunch, otherwise it will affect the digestive function of the stomach.
The best time for evening exercise is 2 hours after dinner to bedtime. Relevant experts suggest that at dusk: 17: 00 ~ 19: 00, especially when the sun goes down, the human body's exercise ability reaches its peak, the senses such as vision and hearing are more sensitive, and the heart rate and blood pressure also rise, which is the best time for evening exercise.
High-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. Best exercise time: 3 pm to 5 pm is the best exercise time.
For example, in the morning, when the human body performs strenuous exercise, it can stimulate the sympathetic nerve. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health. In addition, at this time, blood sugar is at a low level, and exercise consumes a lot of blood sugar, which easily leads to hypoglycemia. Afternoon sports are influenced by objective factors such as work, work and housework.
The highest and lowest points of human physical strength are controlled by the body's "biological clock" and generally reach the peak in the evening. For example, the lowest point of oxygen absorbed by the body is at 6 pm; Heart beating and blood pressure regulation are most balanced between 5 pm and 6 pm, while the body's sense of smell, touch and vision are also most sensitive between 5 pm and 7 pm. So, on the whole, the effect of exercise at night is better.
In addition, the hormone activity of the human body is also in a good state between 4 pm and 7 pm, and the body's adaptability and nerve sensitivity are also the best. Therefore, experts advocate evening exercise, but in the evening time, we should pay attention to the intensity of exercise, otherwise too high intensity will excite sympathetic nerves and hinder sleep.
1. When is the best exercise time in a day?
Around 9 am, 3 pm and 7 pm
Second, what is the most commonly used fitness equipment?
Dumbbells, the simplest and most practical fitness equipment, can exercise muscles in all parts of the body.
Third, how to choose dumbbells?
Detachable electroplated dumbbell.
4. How many times do junior bodybuilders exercise a week?
Three times a week, once every other day, give your muscles plenty of rest time.
What are the May 3rd strength exercises?
Bench push, squat, hard pull
Sixth, the repair time after muscle exercise?
48-72 hours
7. What is the principle of muscle growth?
Strength training can make muscles recover excessively during rest and nutrition supplement.
Eight, fitness movements should be kept correct.
Only when the fitness movements are correct can we exercise the target muscles and feel the exertion process of the target muscles during exercise, so that fitness can get twice the result with half the effort.
9. What actions do junior bodybuilders mainly take?
Compound training action
What does the weight of 10.8rm mean?
The weight of an action that each group can only do 8 times.
What is the relationship between exercise frequency and fitness?
Each group mainly increases absolute muscle strength and physical strength 1 ~ 4 times, mainly increases muscle circumference 6 ~ 12 times, mainly develops small muscle groups and improves muscle line elasticity 16 ~ 20 times, which is mainly used for reducing fat, enhancing cardiopulmonary function, fitness and shaping for more than 25 times.
12. How long do you start eating after exercise?
Start eating in half an hour, and then eat a little every half an hour.
Thirteen, what do you mainly eat after fitness?
Mainly in protein, such as eggs and milk.
What is the most important thing in fitness?
Insist.
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you
Can I run on the treadmill at night? You can run in the morning or at night, but don't run before bed or late at night.
Exercise time:
1, the training of professional athletes is usually arranged in the afternoon, because the afternoon is the best time for human hormones, strength and various reactions.
2. For ordinary people, the difference of time's influence on physical strength can be ignored and does not need special consideration. Choose the timing of exercise according to your own time and diet.
3. Avoid strenuous exercise when approaching sleep. Excessive sweating, limb excitement before going to bed, and high body temperature will reduce the quality of sleep. Before going to bed, you can relax your muscles and do some stretching and relaxation exercises to promote sleep.
It is best to exercise for one and a half hours after meals, at least one hour.
How about running at night? (Long-distance running) Sports and exercise are habitual problems. As a general health training, you can do it at any time.
Just need to pay attention to the ways and methods of exercise, and pay attention to the combination with subsequent life.
Running at night must be one hour after dinner, and the running time should not be too long. Generally about 30 minutes at a time, aerobic metabolism can be well achieved.
Running at night, not too intense, not too intense, so as not to affect sleep. Generally, it is enough to run to the body with a slight fever and sweating.
After running, fully relax, it is best to take a hot bath or soak your feet with hot water to help you sleep.
It is best to run 4-5 times a week.