Running exercise is one of the most commonly used physical exercise methods, mainly because the technical requirements of running are simple and no special venues, clothes or equipment are needed. Whether on the playground or on the road, or even in the fields and Woods, you can do running exercise. Everyone can master the speed, distance and route of running by himself.

Running exercise has many benefits. Teenagers often run and exercise, which is very helpful to the development of cardiovascular function and respiratory function. There are many kinds of running, such as sprinting, middle-distance running and so on. Different running speeds and distances have different effects on human body. Usually, running exercise is long-distance running, usually in the morning or evening, on the roadside or in the wild environment, which can be combined with air bath and can also make people's brains rest. For teenagers, a good and changing exercise environment can adjust their spirit, get in touch with nature directly, and make them more energetic and energetic in their studies and social activities.

Regular long-distance running exercise is a reasonable exercise method. Generally, keep running at a constant speed for more than 20 minutes, and keep the heart rate at 120 ~ 150 beats/min. Usually, the practice of this method can consume excess fat in the body and avoid simple obesity. This way of long-distance running can effectively improve endurance and improve the endurance work ability of muscles and heart and lungs. In addition, such a long-distance running is also an exercise of perseverance. If teenagers insist on long-distance running, they can cultivate their tenacious endurance and perseverance.

As long as you insist on running and exercising, it will have a good influence on the physical and mental development of teenagers.

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Principles of running and fitness

Anyone who participates in fitness running should pay attention to the law and step by step, especially to control the amount of exercise. In addition, learning "self-control" is particularly important. Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "unable to run" and "unwilling to run". Of course, if you are sick, you must never run, but in other cases, you should overcome "inertia" and keep exercising.

At the beginning of exercise, the speed of running is limited to no uncomfortable feeling, and the distance of running is appropriate to have no hard feeling. Muscle pain in lower limbs may occur after running, which is a normal reaction, and this phenomenon will disappear after a few days of persistent exercise.

In order to determine your exercise level, you can do some tests after running for three to four months, and the starting point of calculating the level is 12 minutes.

For people aged 30-39, the running distance of 12 minutes is less than 1.5- 1.8 km, which indicates that the sports level is poor. If it can reach 1.8-2.6 km, it means that the sports level is good; If it can exceed 2.6 kilometers, it will reach the excellent sports level.

For people aged 40-47, people with poor sports level run within 12 minutes; Ok1.7-2.4km; Excellent over 2.5 kilometers.

Poor, good and excellent people over 50 years old run within 12 minutes, 1.5km, 1.6-2.4km, and more than 2.5km. ..

Don't fantasize about achieving ideal results in a short time, only regular exercise will improve the level of exercise. If you only run once a week, long-distance running will not do you much good. Because in the six days after the interruption of running, the body tissue has consumed all the benefits brought by running. Therefore, run at least three times a week. People who usually lack exercise, once they make up their minds to start regular exercise, often exercise too much, which will lead to bad consequences. Physical exercise should be gradual, and the following items should be recorded in the diary every day:

1, the nature, content, duration and time spent in each exercise;

2. Self-feeling before, during and after exercise;

3. Appetite and sleep status;

4, whether there is a desire to continue to participate in exercise;

5. Pulse is beating.

According to the above records, it is not difficult to analyze the amount of exercise and make necessary adjustments to the exercise in time. Generally speaking, the pulse rate should not exceed 120 beats/min after running for 5 minutes and 100 beats/min after running for10 minutes. If the pulse rate is too high, you must reduce the amount of exercise.