People's walking speed is 4~6 kilometers per hour. It's okay to walk within this kilometer, but when you want to walk at a speed of more than 6 kilometers per hour, I still suggest jogging, because after all, if the speed is too fast, the muscles and bones that the body needs to coordinate will become more, and if you still walk at a faster speed, it will bring some harm to the body. Because more than 6 kilometers can be defined as running. If you walk fast at the speed of running, you will feel uncomfortable at first and get hurt easily.
Finally, I suggest that whether jogging or brisk walking, you should find a suitable road and never exercise on the marble or bluestone road in the park. The ground is very hard and has no resilience, which may cause great impact on the knees for a long time and be easily injured. It's best to find a runway in a park or playground, a plastic runway, which is elastic, cushionable and not easy to get hurt. Secondly, asphalt roads are also padded.
We are still young, and we can run before middle age. I often run now. The whole marathon can run to 300. Jogging is also used to lay the foundation and exercise cardiopulmonary function. At our age, our physical fitness is not bad. As long as you exercise regularly, you are not much worse than young people, and maybe even better than most people.
For those who have never exercised, you can start exercising by walking quickly. Walking is relatively simple and easy, and it is easy to persist. Fast walking is a relatively small amount of exercise, and it is all parallel walking. You can walk for a long time every day, preferably for an hour, otherwise the exercise effect is not great and the effect of losing weight is not obvious. But don't exceed 2 hours, otherwise it will easily lead to excessive fatigue, leg injury and waist injury.
After walking for a while, you will feel that the exercise range is not big enough, especially the abdominal fat. Our 45-year-old middle-aged people are most willing to accumulate fat in the abdomen. You can jog at this time. Jogging has jumping action, which makes the abdominal muscles move obviously, and the effect of abdominal exercise is better than walking. Jogging can also burn calories quickly and reduce fat significantly. Jogging for 30 minutes every day can completely play a role in reducing fat and slimming health care.
Now there are too many runners over 45 and 50 who are active in major running groups and marathons, including many elite runners. If they run, most young people can't keep up. So 45-year-old middle-aged people have no problem running.
As far as the exercise effect is concerned, for a person with no physical problems, brisk walking is obviously not as good as jogging.
We know that aerobic exercise is the best for the body, and an important indicator to measure whether aerobic exercise is carried out is heart rate. This kind of exercise is effective if the heart rate is always maintained in the aerobic interval and reaches a certain time requirement.
In aerobic exercise, the heart rate is generally around 70% of the maximum heart rate, and most people are around 140 beats/minute.
The heart rate of a 45-year-old middle-aged man is about 1 10 beats/min, which is difficult to meet the heart rate standard of aerobic exercise. This heart rate can only be counted as the heart rate during warm-up, and the exercise intensity is not enough. And the body consumes carbohydrates, not fat. For a 45-year-old man, the effect of exercise is minimal.
Jogging can meet the requirements of aerobic exercise. As long as we keep our heart rate in the interval of aerobic exercise when jogging and running, you will find yourself getting stronger and stronger. Heart and lung, breathing, endurance, muscle strength, immunity and other aspects will be greatly improved, which can be felt.
Everyone's physique is different, and it is also a 7-speed distribution. Some people's heart rate 140 beats/min, others' heart rate 160 beats/min. The former has better exercise effect.
In this way, we need to monitor our heart rate at any time during running to control our speed reasonably. When the heart rate is low, speed up the pace appropriately, and when the heart rate is high, reduce the pace to keep the heart rate at a normal level, so as to achieve our goal of aerobic exercise.
We can wear bracelets and sports watches and monitor the heart rate with the heart rate band, but in actual operation, we will find data drift, and the more accurate one is the heart rate band. If you find drift, don't care too much, just measure it a few times. We can also judge whether the heart rate is in the aerobic zone by whether we can say a simple sentence when running.
This jogging speed is the jogging that suits you. Moderate-intensity running makes you feel relaxed and happy, and can achieve the exercise effect that fast walking can't.
With the gradual improvement of running ability, we will eventually control the jogging time to about 40 minutes to an hour, and then take a day off after running for two days, or take a day off after running for three days. Also pay attention to warm-up before running and stretching after running to avoid sports injuries.
A 45-year-old middle-aged man, if his physical condition permits, will take jogging as a form of exercise instead of brisk walking.
That's my answer. I hope I can help you. Thank you.
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