Not much per week, just keep running two or three times! The distance should not be too long, as long as it is comfortable. Four or five kilometers can have a good effect. Improve heart and lung capacity. Keeping the habit of running for a long time can improve our cardiopulmonary ability and delay aging. This is also the main purpose of our persistent running. Good health is as important as anything. If you persist, you can improve your physical fitness, which is better than taking any health care medicine. Lose weight. Running is the simplest and most common aerobic exercise. If you insist on aerobic exercise every week, you can reduce your body fat content. Never mind the 30-minute rule, you just need to remember to stick to it and your body fat will gradually decrease. If you want to lose weight by running, you need to increase your running time and maintain a maximum heart rate of 70% to 80%. Running is a common and effective aerobic breathing exercise. Persisting in running can improve muscle strength, improve the basic metabolism level in the body and accelerate fat burning; Persisting in running can improve cardiopulmonary function, prevent cardiovascular diseases, relieve tension and anxiety, and improve the quality of life; Persisting in running can achieve the effect of shaping, and can also continuously improve the hormone secretion in the body, make the skin stretch flexibly, and make people more energetic and younger. Moreover, keep running for a month every day, and you will find that your body is more symmetrical, your physical strength is more abundant, and you feel lighter when you walk. And you will find that your facial skin is getting better and better, and the whole person is full of vitality.
In this society, figure and face are very important! If nothing else, just say that if you are in poor shape and can see a lot of fat on your clothes, then others may have a bad impression on you and you will not be confident yourself! I used to have a lot of fat on me, but after running for many years, the fat is almost gone, and the body fat rate has dropped sharply. I can wear all kinds of clothes, and I am very stylish. This is the effective change of running to our body! If you run for a year, you will definitely find yourself changing and becoming calm and powerful. Your physical strength is much better, and some trivial things can't consume your patience. When you do something for a long time, you want to run. You need to constantly adjust your physical strength and concentration to deal with the present situation. This process is very enjoyable. If you start running, soon, I believe you will like running.
Besides, you will have a confident face. One cannot lack confidence in anything. This sentence is true! If people lose confidence and always feel inferior, what can you do? You don't even have the courage to challenge, and you don't even have the courage to face it. It's hard for you to succeed! Running can help us increase our self-confidence, which is the result of my personal experience! Running is really difficult, but how can you not be confident if you overcome this difficulty? Really, the longer you run, the more confident you are! Run more than three times a week, and rest once or twice a week according to physical fatigue. For the average bodybuilder, don't run for too long at a time, try to control it for half an hour to an hour; Time is too short to achieve the effect, time is too long, easy to be nervous. In addition to running, it is suggested to do some anaerobic activities properly to improve strength and promote shaping. In a word, try to run slowly. It won't be long before you get used to running and enjoy it. All you have to do is stick to it and you will see the effect slowly. ...