execution time
(1) running time ≤ 10 minute:
At the beginning of running, the body's material and energy metabolism is in a very unstable debugging stage. In a short time, the body's muscle expansion, organ activity, blood circulation and so on. Still at rest.
If you stop training at this time, your body will quickly return to a balanced rest state, and the duration of exercise effect is only 5~ 10min.
② The running time is10 ~ 60min:
In this process, human body temperature rises, metabolism accelerates, blood circulation accelerates, fat metabolism gradually increases, and at the same time, the body state begins to enter a gradually stable state of exercise.
In this process, with the increase of running friends' training time, the effect duration will gradually increase after running. According to the different situations of runners, the effect may last as long as 6 hours.
③ running time > 1h:
With the gradual increase of running time, not only energy substances, but also other substances in the human body, such as inorganic salts, water, vitamins and so on. , will also be a lot of consumption. This process will not only bring discomfort to runners, but also lead to insufficient physical supply after running, thus greatly reducing the duration of the effect after exercise.
Running intensity
① Low intensity training, heart rate
This kind of running intensity will make the human body in a state of exercise close to rest, and at the same time, the body temperature, blood circulation, substance and energy metabolism will also be at a low level. After the exercise, the human body will easily return to the rest level, which usually takes no more than 20 minutes.
② Moderate intensity training, running training with a maximum heart rate of 60%~80% (about 120~ 160 beats/min) can effectively help runners maintain aerobic exercise.
Effective aerobic exercise can not only promote the burning and metabolism of sugar and fat, but also regulate metabolism, effectively enhance and improve cardiopulmonary function, promote muscle and joint movement, adjust psychological and mental state and optimize physical function.
For a period of time after the training, the best time to maintain the sports effect will be about 2 ~ 4 hours.
③ High intensity training, heart rate >; 80% (about 160 times/minute)
When the running intensity rises to a certain extent, the consumption of oxygen and nutrients will enter an unbalanced state, which will easily lead to the overload of human metabolism, mechanical movement and organ activities, and even enter a limit state.
After this kind of exercise, due to the imbalance of substances in the human body, it will seriously affect the sustainability of the exercise effect. Generally, the maintenance of exercise effect does not exceed1h.
running frequency
(1) Lack of athletes:
Due to long-term lack of exercise, such people are not only weaker in physical fitness and motor function than others, but also have serious "inertia" in body tissue, organ activity and metabolic cycle.
Not only is it not suitable to enter the exercise state as soon as possible, but after the exercise, the runner's body and various index parameters will drop rapidly due to the influence of this "inertia", which is not conducive to the sustainability of the exercise effect.
② Long-term exercisers:
Compared with runners with lower exercise frequency, runners who train for a long time have better exercise function, and correspondingly, after running, the running effect is more lasting.
To sum up, the duration of exercise effect after running varies from person to person and from exercise state to exercise state. In order to maintain a longer time, 40 ~ 60 minutes of moderate intensity running training is a good choice.