Running and fitness is very fashionable! Give you some basic principles of running. Do you check whether your running is healthier? There are too many benefits of running. First, you can lose weight. Many people will gradually run once they have the idea of losing weight. Secondly, running can also improve people's immunity, improve people's lung function and metabolism, which can be regarded as a fitness exercise that is very beneficial to physical and mental health. But you should also know that there are doorways, and you must understand some truth, otherwise it is very likely to ruin the effect of your fitness exercise.

Five key principles of running, friends who run frequently should pay attention, how many can you guarantee? 1: 10% principle

It is very likely that many people don't understand this. This principle means that the weekly training intensity cannot be higher than 10%. Many good friends are getting better and better with the increase of running time. This creates a problem, and they gradually improve the compressive strength of training. According to research, if the amount of training is too much and the compressive strength of training is too high, it will easily lead to physical injury.

2: 1 hour principle

This principle is to start training and running one hour after meals, and not to exercise after meals. Because the ingredients have not been digested and absorbed at this time, nausea and vomiting will occur at this time of running, and in more serious cases, nausea and vomiting will occur. Therefore, it is possible to exercise after the ingredients are digested and absorbed.

3. Pull yourself together before and after running

No matter before or after running, we should do a pull-up. If we get it before running, we will be less likely to get hurt during the whole running, and because we can get our bodies into a running state, we will not be so tired when running. Doing stretching exercises after running is to relieve the pain of muscle tissue and will not widen our thighs.

4. How long is the appropriate running time?

There are also good friends who don't last 10 minutes, and there are also good friends who don't stop until they reach their limit. Running for 10 minutes for the first time is almost ineffective, and it is very easy for them to damage their knees when they run to their limit. In fact, running for more than 30 minutes can have enough practical effect of reducing fat. So, I suggest you run for 40 to 60 minutes.

5. Running armor is very important.

First of all, technical weapons and equipment can get rid of boring running. Many people stop running when they are bored. On the one hand, technical weapons and equipment can give some exercise health, record physical condition, help you change your exercise plan immediately and promote your more authoritative running.