Generally, the walking speed is about 1 hour 5 kilometers, while the normal person jogging for an hour generally does not exceed 10 kilometers. It's just that the slower the speed, the longer it lasts. It is not easy for ordinary exercisers to jog 1 hour continuously, but they can walk for hours on foot.
10 km distance, the strength of the world champion can be less than 25 minutes, the average long-distance professional athlete can run for 40 minutes, and the amateur 40 minutes is almost the same. In addition, it depends on the operating environment, whether there are roadblocks, road conditions and so on. Professional athletes wearing spiked shoes are even worse. It is good to run down within 50 minutes. 1 hour should be normal. If it exceeds 1.5 hours, it must not have been running all the time, and it must have stopped halfway.
Benefits of running exercise:
1. Improve sleep quality
Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
2. "Ventilation" function
In the process of running, the capacity of the lungs rises from 5.8 liters to 6.2 liters on average, and the oxygen carrying capacity in the blood will also increase greatly.
3. The "pumping" force is greatly increased.
During exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased.
promote health
Running can promote the production of white blood cells and pyrogens, and can destroy many viruses and bacteria in our body.
hold steady
Regular jogging exercises will strengthen the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.