It depends on your training objectives here. Take weight loss aerobic exercise as an example. There are several points that should be noted.

Weight loss aerobic exercise is different for everyone, so it is measured by heart rate. Generally, the effect is best when the intensity is 60% ~ 75% of the maximum heart rate. The maximum heart rate is equal to 220- years.

The second point is the time of aerobic exercise. It usually lasts more than half an hour. Because after aerobic exercise lasts for 20 minutes, the proportion of fat participating in energy supply is the largest. The first 20 minutes are basically powered by glycogen in the body.

In principle, as long as you exercise, you will definitely have a fitness effect. As for the training intensity and time, it is also gradually strengthened according to its own situation.

As a runner for many years, I think how many kilometers I run every day should be based on my actual situation. If you feel relaxed, run a few more kilometers, or run less.

Smart runners should learn to feel the feedback from their bodies, so as to adjust their running amount reasonably. Long-term fatigue exercise will not only improve your exercise level, but also bring harm to your body, which deviates from the original intention of running and fitness.

If you have to give a fixed number, then I suggest:

Junior runner (running for less than one year):

Three to five kilometers a day, two days a week.

Intermediate operation (operation for more than one year):

It's about 10 km every day, with one or two days off every week.

Advanced runner (running for more than three years):

Run within 15km every day, and rest for one or two days every week.

With the persistence of running, physical fitness will continue to increase, but we must also grasp the degree in order to run healthily and not get sick.

Click on the attention in the upper right corner and let me be your little running secretary! As a runner for many years, I am most qualified to answer this question!

There are some running problems that we really need to figure out, so that we can run carefree, healthy and happy. Running does have too many benefits, but at the same time, if you don't grasp it well, running also has too many disadvantages

Running needs to grasp the amount of running, and then this problem is generally unknown. How many kilometers is the best exercise every day? If you ask a novice runner. He may not know the answer to this question!

As a runner for more than ten years, I have a deep understanding of this question and know the answer to this question like the back of my hand. This is an important question. Only by grasping the amount of exercise can you run healthily!

Today I will tell you, how many kilometers is the most suitable for sports every day? I'll give you a detailed analysis, and I believe you can know what is the most suitable amount of running and what is the most suitable mileage for you!

How many kilometers is the best exercise every day?

It is best to control the number of kilometers we exercise every day at 4 to 7 kilometers. Of course, this is not an absolute number. It's better to control the kilometers we run within this range, a little more and a little less. Make specific arrangements according to your own situation!

Different people have different requirements for running kilometers. Young people can run more, people who lose weight can run more, but old people should run less, and people with physical diseases should run less!

If you want to lose weight!

Friends who want to lose weight, I suggest that you can control the running mileage at around 6km. It usually takes about 30 minutes to run 6000 meters. After running for 30 minutes, fat can be fully burned, which is very beneficial to lose weight!

Of course, you may have to run less in the early stage. If you run 6000 meters at once, your body may be too much to eat, which may easily lead to injury. We can gradually increase the intensity of running to 6km!

If you are a young man!

In fact, the main purpose of many friends is to strengthen their physique through running. If we are young and strong, I suggest that the mileage of running every day should be controlled at 7km, and we must not run too much!

I have a friend who loves running very much. He runs 10 km every day. As a result, he ran for more than two years. His knees are badly worn and he walks with a limp. Therefore, even young people should exercise moderately. Five times a week is the best choice!

If it is an elderly person!

Older people should pay more attention to the mileage of running. I suggest that you can exercise by jogging for two kilometers and walking for two kilometers, which will not only ensure that the intensity is not easy to exceed the standard, but also ensure that our health will not be damaged!

And I suggest that the elderly can run three or four times a week. According to scientific research, the elderly exercise for 30 to 40 minutes three or four times a week, which is very good for our health!

If we get sick!

If we suffer from diseases, such as some people who are injured by running, such as some people with three highs, such as some people with cardiovascular diseases, then our exercise intensity must be strictly controlled!

We can arrange our own exercise kilometers according to the severity of the illness, but I suggest that everyone should not run more than 4km at a time. Our running speed should be slow, which is good for our illness!

How many kilometers to run every week is actually a matter of opinion. We should arrange the running distance according to our actual situation, as long as it suits us, no matter how much we run, as long as it is not excessive and does not harm our health!

Actually, there is no standard answer to this question.

But for beginners who have just joined the running army, it is best not to care too much about the running amount, but to increase the weekly and monthly running amount step by step.

1, basic guidance: Some beginners have good physical strength. After running every day, it won't take long for their knees or ankles to hurt. For a new runner, both knees and ankles need a gradual adaptation process. If you ignore this process, your knees and ankles will be in a state of fatigue, and then you will be easily injured. For novice runners, it is suggested to take 20K in the first week as the base, then increase the running amount by 10% every week, and finally maintain it at around 200K-250K per month.

2. As an aerobic exercise, running distance is not the key, the key is running time.

In order to achieve the effect of aerobic exercise, it takes a certain time for the body to start burning fat fully. So don't care too much about the distance. For sports runners, 30-60 minutes each time, 3-4 times a week, can maintain a very good state.

This is a question with no standard answer. If there is, it can only be said that it varies from person to person.

How many kilometers is suitable for running every day? It mainly depends on your goal and the time you are willing to spend running.

If your goal is just to stay healthy, it should be enough to run about 5 kilometers or half an hour every day. If you run for 6 days a week, the total amount of running per week is 30 kilometers, about 3 hours.

If you want to lose weight, you should run more, depending on the weight you want to lose and the speed of losing weight. Generally speaking, at least 10 km and 1 hour should be guaranteed every day-that is, 60 km and 6 hours per week.

If you are looking for marathon results, you generally need more: every time 10 km or more, it is best to pull a long distance of about 30 km per week.

Professional marathoners can run more than 200 kilometers a week, which means an average of 30 to 40 kilometers a day. But for them, it only takes two or three hours to run.

For ordinary white-collar workers, we might as well learn from Haruki Murakami's practice.

In his book What I Talk about Running, he wrote: "At the age of 33, I decided to write novels for a living. In order to stay healthy, I started running, getting up at 4 am every day, writing for 4 hours, and running 10 km. "

The author's habit is similar, stipulating that he runs 1 hour every day, about 12 km; The minimum is not less than 10km. Individuals don't need to lose weight, the goal is to stay healthy, and at the same time run three or four marathons every year for no less than four hours.

Unfortunately, China is often plagued by air pollution. Whether you can run depends on the air-if you care about your health.

The personal principle is that the American standard AQI is greater than 150ppm (red) and does not run. In Shanghai, this means that sometimes you can only run two or three days a week in winter.

Although the air is better in summer, on a hot day of about 30 degrees, the author's daily running volume is also reduced to 5 kilometers. Because you are already sweating after running 5 kilometers, it is boring to run again.

Before I talk about this question, let me talk about the three stages of runners!

The first stage, novice period: force yourself to run every day, want to give up at any time, and be lazy if you can!

The second stage, progress period: I tasted the sweetness of running and my running ability was greatly improved. If you don't run for a day, your whole body itches and feels uncomfortable, 7, 8 kilometers or even more than ten kilometers a day!

The third stage, stable period: start rational running, pursue moderate running, focus on healthy running, do not blindly follow the trend, and have their own training arrangements!

How many kilometers is the most suitable for running every day? The runners who ask this question are all friends who are about to transition from the second stage to the third stage!

Because we began to realize that health is king and running volume is not the most important thing, we began to pursue healthy and reasonable exercise and start running more rationally!

I said, how many kilometers is the best way to run every day?

If we really want to run every day, then our running amount must be controlled, and it is best not to exceed 6 kilometers every day, and it is best to keep it around 5 kilometers!

You can't run too much. Running too much will not only hurt your health, but also make you unable to recover!

Because running every day, there is less time to rest, so you must not run with a lot of exercise, run every day, run more than ten kilometers every day. Believe me, in the long run, our bodies are really vulnerable!

In fact, I suggest you run every other day, every other day, 6 to 7 kilometers, 3 to 4 times a week. This kind of exercise has a good effect, longer rest time and faster recovery!

Running every day, how can we prevent injuries?

1. Fully preheat

No warm-up, no running! Everyone must warm up before running. Specific methods include stretching muscles, ligaments, moving joints, jogging in situ, heating the body, promoting blood circulation and improving the excitement of the nervous system!

Get enough sleep

Friends who run must sleep well, so that they can be repaired quickly, have good spirits and run more comfortably! It is best to sleep for eight hours every day and get into the habit of taking a nap for about 30 minutes every day!

3. Nutrition promotes repair

Friends who often run must also eat well, eat more vegetables, fruits and meat, eat less duck and pork, and eat more beef, shrimp and fish. They are light in taste, rich in nutrition, faster in body repair and better in effect!

I hope everyone will transition to the third stage as soon as possible, pursue healthy and reasonable running, control the daily running volume, and truly be a healthy runner!

If you have any questions, please comment. If you have any comments, please reply!

Is the speed of running to lose weight really important? What pace do you need to achieve to have obvious fitness effects? Running is a good aerobic exercise for losing weight. Personally, I often see runners panting and sweating on the treadmill. They usually stop training and start to rest after running for about ten minutes.

Of course, this is understandable. After all, no one can keep this pace for a long time, but it makes me wonder, can this really play a role in fitness? In my opinion, persisting in such a sprint for a long time will cause great pressure on the knees and the effect of reducing fat is not good.

When we insist on aerobic training, it is very important to learn to control our running speed. Different running speeds have different effects on our health and produce different effects.

So how do you control your speed? Usually, it is recommended to walk for ten minutes to help your body get familiar with the running state, then keep running at a pace of 7~8 for more than 30 minutes, and finally arrange a slow walk for about five minutes to help your body recover from the running state. This is more reasonable.

But some people say that you should pay more attention to your heart rate when running. It is true that heart rate testing is conducive to the control and maintenance of aerobic exercise, and it can also avoid excessive fatigue or poor exercise effect caused by setting uniform standards.

The specific operation is as follows: When running, try to control your exercise heart rate at 60% of the maximum heart rate, which is the most suitable exercise state to lose weight, but the key point is that it is difficult for you to master this degree and it is very difficult to operate in practice.

So how do you keep the right speed outdoors? 1: If you feel your heart beating faster and you are out of breath during running, you should slow down. The correct running speed should be that you can breathe at a constant speed and chat without choking.

2. Running If you insist on running at an appropriate speed, your breathing will become even and rhythmic, short and powerful, with moderate depth, and you will also open your mouth to cooperate with breathing, but running is relatively comfortable, otherwise how can you persist for more than half an hour?

Pay attention to these two points in life, you can keep the correct pace and exercise outdoors.

This question should be answered in two parts. The first part is ordinary weight-loss runners, and the second part is marathon enthusiasts who have been trained in basic systems.

Ordinary friends who lose weight and run for fitness suggest running for 30 minutes to 1 hour. Because, in the first 20 minutes to half an hour of running, the body consumes glycogen, and in about half an hour, it begins to lose fat. Moreover, after this period of warm-up, the cardiopulmonary and muscle functions have also been strengthened, and the circulatory system has also been improved. All running is limited to being tired and energetic after running.

Marathon enthusiasts need to combine the length and speed of distance because of their complicated running amount. For example, you can arrange an intensive variable-speed run within a week, with a long distance of about 20 kilometers, and others can relax aerobic running. The average daily running amount should not be less than 8- 10 km, and it should not be less than three to five times a week, otherwise the race may be affected.

The running time depends on the physiological sitting habits of human body. You can run at any time of the day, but it is not recommended that the intensity is too high, which will affect the quality of sleep and rest. Actually, the best time for running is four or five o'clock in the afternoon. You can see that many international middle and long distance races are held at this time, which is convenient for players to play. Because ordinary people want to go to work, they usually choose to relax in the morning, which is conducive to exercise, and running at night is conducive to mental decompression. In a word, running is good for physical and mental health, so we should make reasonable arrangements and persevere.

People who can persist in running or other sports every day are very self-disciplined. How many kilometers do you run every day? Mainly because of their physical quality and daily mentality.

If you run for health, you should run 5~8 kilometers every day, and the pace is 6~8 minutes per kilometer (the pace is self-determined). If you run to improve your running level, you can make a running plan, define your running goals, and then implement them step by step, which will not only improve your physical fitness, but also avoid physical and mental fatigue caused by high-intensity running.

If you just run for health, it is enough to run 5~8 kilometers every day. As long as people regard running as fitness, they can keep running for 5~8 kilometers every time after a running stage. Generally, the pace does not need to be too fast, about 6-8 minutes per kilometer. In this pace interval, the runner's heart rate is in aerobic running, which will not consume a lot of human energy, but also release stress, improve human function, which is beneficial to human health and improve the quality of daily life.

If you run to improve your running level, you can make a running plan. After running to a certain stage, many people will not only pay attention to their health, but also pay attention to running PB. If you want to improve running PB, you should not blindly pursue running quantity and pace, but pay attention to running plan. A good running plan can improve running PB. Unreasonable running plan will only reduce running PB and damage health.

Many amateur runners make running plans, such as weekly plans, monthly plans and annual plans. Jogging (resuming running) several times a week, intermittent running and middle-long distance running are all planned and within your body's tolerance.

Summary: It is a safer way to run according to your physical fitness. As long as you feel uncomfortable during running, you should stop running and pay attention to rest, because your body has warned you that your body is overdrawn. Teacher Xin talks about fitness.

For most healthy people, as long as they run for a period of time, such as 10 minutes and 30 minutes, they can have fitness effects, but it is only a matter of whether the fitness effect is obvious or not. I really don't have time, so running a few steps will also have the benefits of running a few steps.

Running speed is very wide, from 5km/h to more than 37 km/h (this speed can't be run by ordinary people, and professional athletes can't run for long), all of which are running. Jogging is usually below 12km/h, and most people concentrate on about 8 km/h. Everyone has his own suitable speed. At this speed, exercise can achieve better profit-time ratio and be more comfortable. If the speed is slow, it will take more time to achieve better results, while if the speed is fast, it will receive good results in a short time, but if the duration is not long, the risk of injury will increase.

So for general fitness, as long as you can run, you can play the fitness effect of running. In order to get better grades, you need to run faster. The simple judgment is: breathing is obviously accelerated when running, and you can say a word completely when communicating with people around you, indicating that this intensity is more appropriate. If there is no change in breathing, it is easy and the speed is a bit slow; If you need to catch your breath, you can only say one word or one word when communicating with people around you, which means that it is fast. In addition, with the development of science and technology, many sports watches can now monitor the new heart rate, making the control of exercise intensity more accurate.

Finally, I hope everyone can find their own running speed, stick to exercise for a long time and gain health.