It takes at least 30 minutes for running to be effective, so as to burn fat and improve heart endurance and vital capacity! In addition, I'll give you a suggestion. Follow the principles of 3, 5 and 7 when running. 3 is 30 minutes, 5 is running at least 5 times a week, and 7 is that the maximum heart rate must reach 170- age to be effective; (Example: You are 20 years old and your highest heart rate is 150).

Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise carried out by the human body under the condition of adequate oxygen supply. The advantages of aerobic exercise are: it can increase oxygen intake and better consume excess calories in the body. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. So it is characterized by low intensity, fast pace and long duration. It is required that the exercise time should not be less than 1 hour, and it should be carried out 3 to 5 times a week. Through this kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness.

Common aerobic exercises include: walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises, etc.

Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in the state of "hypoxia" Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is slow. The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise. If you want to make your body stronger, you can go to the gym to take part in anaerobic exercise. However, when exercising, it is best to listen to the guidance of the coach and choose a training plan that suits you.

Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.

When doing morning exercises, the time and place are very particular. If you can't get it, you won't get the exercise effect you deserve, and it may be harmful to your health.

1, exercise early is not as early as possible. Many people choose to do early exercise before dawn or dusk, thinking that the environment is quiet and the air is fresh. Actually, it is not. Because of the cooling effect of the air near the ground at night, it is easy to form a stable inversion layer, which makes it difficult for pollutants in the air to spread, so the concentration of pollutants in the air is relatively high at this time. Therefore, people who exercise early do not need to join in this "excitement". The correct way is to choose after sunrise, because at that time the inversion layer is destroyed and pollutants spread outward, which is a good time for morning exercise.

2. It is not advisable to exercise on the roadside. In cities, many people do morning exercises on busy roads due to the limited space. In fact, because there are many people, waste gas and dust on urban roads, the vital capacity increases obviously when exercising on the roadside, and athletes' lungs may become "filters" for waste gas and dust.

3. The air quality of green leaves in the shade is poor. Chlorophyll in plants can only be photosynthesized with the participation of sunlight and produce fresh oxygen.

At night, plants not only consume oxygen, but also release a lot of carbon dioxide. Therefore, green trees are a good place for walking during the day, but not for exercising in the morning.

An ideal place.

It is harmful to exercise early in foggy days. Some people think that it is poetic to exercise early in the morning when the scenery is foggy and hazy. As we all know, fog is a small water droplet suspended in the air near the ground, and its composition is extremely complicated. It is a mixture of acid, amine, benzene, phenol and pathogenic microorganisms. People inhale harmful substances in fog, which can easily induce diseases such as tracheitis, pharyngolaryngitis, conjunctivitis and rhinitis.

The best exercise time should be around 10 in the morning and around 4 or 5 o'clock in the evening after sunrise. The main reason for choosing to exercise in these two periods is that the body temperature is the lowest within 1~3 hours before getting up, and it will rise to the highest near noon and afternoon. So during this time, your muscles are warm, your physical strength is abundant, your heart rate is stable, and your blood pressure is low, which is more suitable for exercise.

I wish you health every day!