1, Slow Relaxation Run: Generally, when jogging, I feel relaxed and comfortable, without fatigue, breathing naturally and gasping slightly. Generally practice 2-3 times a week for about 20 minutes each time. Insisting on regular exercise has obvious health care effect on respiratory system.

2. Middle-speed running method: it is a method to control the heart rate at around 140 ~ 150 beats/min with a certain willpower. This is a popular moderate-intensity fitness method, which is of great significance for enhancing heart function and regulating visceral balance. But pay attention to warm-up and relaxation activities during exercise. If we feel obviously tired, we should stop running and do some relaxation exercises. Practice 1 ~ 2 times a week.

3. Fast running method: the speed is relatively fast, and the heart rate is generally at the highest level of the human body during practice, 170 ~ 180 beats/min. This kind of running is intense and lasts for a short time, usually a few seconds, but it can be repeated. Just practice 1 ~ 2 times a week, and repeat 3-6 times each time. In practice, we should do warm-up activities and relax organizational activities step by step to prevent excessive fatigue. This method has a certain effect on improving human anaerobic endurance, muscle function and heart function. However, if you have chronic visceral diseases, cardiovascular diseases, liver diseases, etc. It is best not to practice in case of serious illness.

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