Running should reach three indicators.
We have been taught since childhood that we should keep exercising. So many people think that once you start running, you must stick to it every day. However, according to the latest sports scientific achievements, running does not need to be forced, as long as the training volume is gradually increased. Generally speaking, in order to achieve a certain training effect, people who run and exercise must meet three basic indicators: the duration is more than 20 minutes; Heart rate is above 120 beats/min (young people); Frequency is more than 3 times a week. In other words, just run 3-4 times a week.
The body needs a "rest day"
Why is it unnecessary to run every day? Dr. Keiji Yamayama, a professor at Toyama University in Japan and a member of the Scientific Committee of the Japan Athletics Federation, mentioned in the book "Key Guide to Running" that if running is for fitness, it is necessary to cooperate with rest, otherwise fatigue will lead to physical problems.
Generally speaking, you can run for two days and have a day off, or you can run for three days and have a day off.
Exercise can promote health. Based on the theory of "excessive recovery", exercise beyond the normal load of the body can bring stronger stimulation to muscles and internal organs, so the body will think that its components are not strong enough and will organize "resources" to enhance related functions, so the health level and sports ability of the body will rise. But exercise can also bring physical fatigue, so it is necessary to give the body some time to complete the "excessive recovery". Otherwise, it will not only affect normal work and life, but also cause harm.
Determine the number of running days according to physical strength
But if you can't meet the above standards, you can't say that there is no exercise effect. For example, people with poor health only run once a week, and walking on other days can also promote their health. In short, you should decide the number of running days according to your physical strength, work nature and fatigue. As for whether to run that day, it can be decided according to factors such as muscle fatigue, feeling good or bad when waking up in the morning, weight increase or decrease, appetite and so on.
In addition, during running, the ankle joint and knee joint will bear huge impact. Therefore, if athletes are fat, we can consider using other forms of aerobic exercise instead of running, such as swimming, spacewalking and cycling.
Supplemented by other sports.
Running is mainly to strengthen cardiopulmonary function and physical endurance. If you want to get overall health, you need to supplement it with other projects. We recommend running 2-3 times a week and taking part in other sports 2-3 times.
Female friends can choose ballet to improve their posture, yoga to calm their minds and boxing to burn fat. Male friends can choose bodybuilding to increase their muscles, or martial arts courses to improve their physical sensitivity and self-defense ability; Middle-aged and elderly friends can choose Tai Ji Chuan, Taijijian, Yangko and other traditional China projects. In addition, ball games, swimming, hiking, rock climbing and many other "tricks" can enrich the training plan.
In addition, data released by the International Weight Control Registration Center show that people who successfully lose weight through planned exercise can burn about 2,800 calories per week. Suppose you burn 100 calories per mile, you can only run 28 miles to get 2800 calories. If running is your only form of exercise, then set 2800 calories per week as your goal. Don't worry about the speed and intensity of your running-after 28 miles, you will burn 2800 calories.
After conversion, 28 miles is about 45 kilometers. Friends who want to lose weight can refer to it and wish you success in losing weight.