1, prepare for the activity

Warm-up activities must be carried out before running, in order to make the body gradually transition from a relatively quiet state to a moderately tense state of muscles, improve the excitability of the central nervous system and the activity ability of various organs to meet the needs of running. You can swing your arms, swing your legs, bend over, turn around, squat and other gymnastics movements, especially paying attention to the movements of hips, knees and ankles. When you are feverish, feel light and your heart rate reaches 85 beats/min or above, you can start running.

Step 2 run

Running should have a certain amount of exercise, and grasping the intensity of exercise is the key to fitness running. Generally, the concentration rate is used to measure the intensity of exercise. (1) Suitable exercise intensity. The heart rate per minute is 170- year. If a runner is 40 years old, his suitable heart rate for running should be about 130 beats/min. (2) The number, time and distance of practice. Teenagers 4 ~ 5 times a week, 30 ~ 40 minutes each time, with a distance of about 5000 meters; Middle-aged and elderly people spend 25 to 30 minutes four times a week, with a distance of about 3000 meters. Try to lose weight and run for as long as possible.

The amount of exercise you run every day is not constant, you can increase or decrease it slightly according to your physical condition. If you practice 4 times a week, the amount of exercise can be adjusted. The increase of exercise must strictly follow the principle of gradual progress, and must not be rushed.

3. Organize exercises

After running, you must do a finishing (relaxation) exercise, so that all organs of the human body can gradually return to a relatively quiet state from a state of movement.

Solution: You can walk slowly for a while and then take a few deep breaths, usually for 3 to 5 minutes.

Here's to health!