I run once every two days now, and the speed is not fast, about 45 minutes and 7km. I am also comfortable and healthy!
In fact, I run very fast, I can run 5 kilometers in 20 minutes, but I feel uncomfortable after running, and my body and mood will get worse after a long time!
So the speed of middle-aged people is the most important. You don't have to run so fast, running too fast will hurt your health, and you don't have to run too slowly, and the effect may be unsatisfactory!
Middle-aged people should focus on steady running, pursue healthy running, keep fit, and control their own speed, so as not to harm their health, but also to achieve the best results!
How fast should middle-aged people jog?
I will explain it to you from three aspects: physical performance, pursuit effect and heart rate!
Physical performance!
From my own feelings, it is ok to run 5 kilometers in 30 minutes, neither fast nor slow, and the effect is very good! We can also judge from the performance of the body!
When jogging, you can breathe smoothly, don't gasp excessively, communicate with people normally and speak complete sentences. This speed is also suitable, which belongs to standard jogging!
The effect of pursuit!
Speed determines the effect! Everyone has different requirements for running performance! Some people want to lose weight, some people want to improve heart and lung endurance, some people want to improve muscle endurance, and some people want to improve explosive power!
If you want to lose weight and improve heart and lung endurance, you can do it at a speed of about 5km30 minutes!
If you want to improve muscle endurance, a speed of about 5 kilometers and 25 meters is enough!
If you want to know the muscle explosive force, you can combine training to do short-distance sprint, 400 meters, sprint run, run fast, and practice three groups a day, and the muscle explosive force will be improved!
The speed of heart rate!
Maximum heart rate =(220- age), I take a 30-year-old middle-aged man as an example!
The maximum heart rate is 190, this number is multiplied by 0.6, and the heart rate is about 1 10, which is a warm-up heart rate!
The maximum heart rate is 190, this number is multiplied by 0.8, and the heart rate is about 1 10 to 150. This heart rate is the heart rate range of cardiopulmonary endurance improvement and aerobic fat burning!
Maximum heart rate 190, this number is multiplied by 0.9, and the heart rate is about 150 to 170, which belongs to anaerobic heart rate endurance and improves muscle endurance!
Middle-aged people just want to be steady. What is the healthiest speed? You should run at this speed. Not too fast. It's really easy to get hurt too fast!
If you have any questions, please comment. If you have any comments, please reply!
(1) Speed is a relative concept.
(2) Everyone has his own jogging speed, and different constitutions are different.
(3) that key to jog is not to look at the speed figures,
(4) Jogging must be comfortable. If you feel tired, you are not jogging.
(5) You must breathe smoothly when jogging. If you are short of breath, it is not jogging.
(6) Jogging must be chatting. If you can't say complete sentences in a row, it's not jogging.
(7) Smile when jogging. If you are ugly, you are not jogging.
(8) Jogging must have a low heart rate, lower than 180- age. If the heart rate is high, it must not be jogging.
(9) Jogging must be "happy", which means "happy", not "fast"
(10) With the improvement of physical fitness, the jogging speed will also increase.
First of all, middle-aged people should be around 35-50 years old! This age group is generally greasy. If you want to run, you must first lose weight and walk for about a month before you start jogging. Gradually ... I started running last year. I couldn't breathe for three kilometers at first. Run a few times, can run five kilometers! About three months and then increase the distance according to your endurance and physical strength! If you want to run, you need to do physical exercises, such as squats, flat support, sit-ups and so on. Running is a simple physical exercise, but it also depends on physical fitness. Not everyone can do it.
Jogging can refer to the ratio of breathing to the number of steps. One breath in three steps can basically be regarded as jogging, and one breath in four steps can be used for those with good vital capacity. Keep this rhythm and run in small steps, which is jogging.
The pace rhythm of the front end and the man, and the pace rhythm of the back end and the girlfriend are just activities. Don't experiment with your own life.