"What suits you is the best" also applies to people who have never exercised or seldom exercised before the age of 50 and are ready to start running again. How long and how far is it appropriate to start jogging at the age of 50?
The first thing: go to the hospital for a physical examination.
Running hurts many people not because it is dangerous, but because people who never run start running without doing anything. For people over 50 who have never exercised before, there will be some physical pain (some known, some unknown), and various functions of the body have also dropped significantly. At this time, we haven't discussed how many times we run every week, how long we run each time and how far we run. You should go to the hospital for a comprehensive physical examination and listen to the doctor's advice. Running rashly is risky. For example, people with moderate or severe coronary artery disease and people with a recent history of heart attack should be prohibited from long-distance running exercise. In addition, people who need to take medicine to control knee pain also need to ban or control running.
The second thing: I know that I am not a young man in my twenties, and I strictly follow the law of "step by step".
If the physical examination results are still healthy, there is no serious illness, and the doctor has not forbidden you to exercise, then you can start running and exercising. It's not too late to run and exercise at the age of 50, but we must strictly follow the law of "step by step". The core idea is: rather conservative than radical. Therefore, it doesn't matter how fast or far you can run. Start with the amount and frequency of running that your current physical strength can bear. There are two specific suggestions:
(1) Exercise at least three times a week. The initial exercise duration can start from 10, 20 or 30 minutes at a time. You may not be able to run continuously at first 10, 20 or 30 minutes. At this time, you can use fast walking, running and jogging in place to reduce the intensity of exercise.
(2) If conditions permit, you can ask an experienced running coach to guide you, which can save a lot of detours and help reduce sports risks.
The third thing: at least six months of exercise adaptation.
From experience, it takes at least 4 to 6 months (or longer, depending on people), and a 50-year-old person who has never exercised may reach the ideal intensity and state of running exercise, such as jogging for 30 to 60 minutes at a time, or jogging for 3 kilometers or 5 kilometers to 10 kilometers at a time. Exercise adaptation period is also the concrete embodiment of implementing the law of "step by step".
In this adaptation period, it goes far beyond running itself and may also include:
(1) Learn to warm up before running and relax after running;
(2) Learn and practice all kinds of running knowledge, such as correct running posture, breathing rhythm and heart rate control.
(3) diet adjustment;
(4) Make an exercise plan as far as possible, including taking part in some sports that you can take part in besides running, such as table tennis, yoga and cycling.
The adaptation period is not only a process for the body to adapt to the intensity and rhythm of running, but also a process for learning and accumulating running knowledge and experience. If you can spend four to six months in this way, you will have a new understanding of running after half a year, and your external image and internal health will be greatly changed.
As a 50-year-old new runner, if you do the above three things well, you don't need to be told how long and how far you should run, and you will know the clear answer yourself.
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Seriously, every time I take part in the half horse and the whole horse, people aged 50 and above account for half of the country!
The ancients said well, 50 knows destiny, and when people reach 50, the pressure is not great, and it's almost time to make money. Many people will retire soon. This is a good time to get into the habit of jogging!
Busy for half a life, form a good habit of jogging, keep healthy, and then enjoy the rest of your life!
If you don't exercise, your physical function will deteriorate after 50 years old, and some senile diseases and rich diseases will come, and your waist and legs will be bad. At that time, you will suffer. It hurts, it hurts. How can you have the heart to enjoy happiness?
How long and how far is it appropriate for a 50-year-old to jog?
50-year-old people focus on health and don't pursue speed and running! Run fast, run a lot, and your body and knees are not only easy to get hurt, but the effect is not necessarily good!
So I suggest you run 4 to 5 kilometers at a time, which takes about 30 minutes, and keep exercising 4 to 5 times a week. Those who are in poor health can run every other day!
This way, the exercise effect is good, the amount of exercise is reasonable, and the speed is reasonable, so it will be healthy to run!
How can 50-year-old people develop the habit of jogging healthily?
1. Progress principle
When a 50-year-old starts running, he must follow the law of progress, that is to say, the number of kilometers increased this week should not exceed 10% of last week's exercise, and it is best to increase it by 30 meters to 50 meters at a time, without too much progress!
It takes two months to lay a good foundation and gradually improve the adaptability of the body. If you make progress, you can leave, if you can't run, and then run. Don't force yourself, take your time!
2. Living habits
After getting into the habit of running, you must gradually change your living habits, tend to be light in taste, and eat more high-protein meat, such as steamed bass, steamed eggs, chicken breast, shrimp and so on!
Be sure to eat more fruits and vegetables and supplement coarse grains at the same time, so as to run more, be happy and be better! And go to bed early and get up early every night, and keep sleeping for seven to eight hours!
3. Warm-up and stretching actions
If you warm up before jogging and stretch after jogging, the effect will be better!
Warm-up can avoid injury, stretching can relax muscles, relax cervical vertebrae, lumbar vertebrae and shoulder joints, which is very good for cervical vertebrae and lumbar vertebrae!
Fully warm up, let the body sweat slightly, relax muscles, relax ligaments, and make joints flexible, so that soaking is very comfortable and not easy to get hurt!
Jogging habits are developed slowly, so don't rush into it, especially for friends who are 50 years old. They make progress bit by bit, not only the running amount will go up, but also their health will become great!
If you have any questions, please comment. If you have any comments, please reply!
1. For health, 20-30 minutes is enough.
Don't look far away.
Just run at a speed that doesn't affect your speech. If you run for a long time and get used to running, you will gain a lot.
If you can, you can start with the heart rate meter and run with your own heart rate.
Run at about 60% of the maximum heart rate.
More important than running, the usual habit.
If you sit on the sofa and watch TV or work almost motionless except for running for 20-30 minutes, you won't see much exercise effect.
More important is the usual consciousness and habits.
For example, on the way to work, you can leave if you can.
Climb when you see the stairs, and climb if you can.
Between work, get up and exercise, exercise in the corridor and walk for a few minutes.
Take a long walk while others are chatting, smoking and reading newspapers.
When exercise is integrated into your life, a healthy body will come slowly.
Thank you.
There are three ages in life. One is the actual age; Second, physiological age; Third, psychological age. According to this arrangement, they form an inverse relationship, which is the healthiest living condition.
In real life, many people tend to attach importance to actual age, while ignoring physical age and psychological age. More than 50 years old, over 500 years old, some people are white-haired, aging before they get old; Some people have black hair, thick and black. Some people are full of footsteps and walk trembling; But some people are full of vigor and vitality. Some people collapse and walk on their backs; And some people have strong bodies, comparable to teenagers. He is also in his fifties. I hope you don't always talk about success or failure in terms of actual age, but talk about heroes in terms of physical age and see the world in terms of psychological age.
The development of economy and the improvement of living standards provide us with profound and rich life prospects. The diversification of dietary level provides us with enough high-quality protein and vitamins. People in their fifties have grown up and settled down. Put down what should be put down, and pick up what should be picked up. I hope more people in their 50 s will exercise quickly. It is wise to choose exercise to live when your body is not completely aging. Meet again after 20 years, and the physical state of life in plus or minus 30 years will be more obvious.
Most people in their fifties were born in their sixties and seventies and grew up with the pace of reform and opening up in China. I didn't "enjoy" my parents' overindulgence and grew up independently, but I succeeded in avoiding natural and man-made disasters in the 81 ST disaster. In the process of development and growth, it has not only obtained basic material guarantee, but also cultivated a relatively complete education system. How strong is physical development? How powerful is the cultural, ideological and spiritual world? Psychological age should be stronger!
How long and how far is it best for people in their fifties to jog? That's not the point. Actual age is not the key to exercise. Depends on your sports history in the past 50 years? Depends on your intermittent history of sports for 50 years? It depends on the sports history after 45. The amount of exercise in the world is not constant, mainly depending on the amount of physiological load you can bear immediately, rather than imposing a constant objective amount of exercise according to your actual age.
In fact, there are two kinds of people in the world, one is people who exercise in reality, and the other is people who don't exercise in life. There is no ambiguous third person. Athletes are strong and healthy, while those who don't exercise will be exhausted. Little planet wishes you health!
For the 50-year-old, all the functions of the body have declined, and the intensity of exercise can't be compared with that of young people. So give some advice to 50-year-old runners:
1. Before deciding to run, it is recommended to have a general physical examination to rule out diseases such as heart disease and hypertension. If you have, you can exercise under the guidance of a doctor to avoid accidents during running.
2. There is no need to specify the running distance, and the running time is recommended to be within the range that you can bear. After all, physical fitness is constantly improving. As long as you keep exercising, the running distance will gradually increase. Be sure to know your physical condition and do what you can.
3, warm up before running, you can walk for a while, wait for the body to adapt to jogging, and remember to stretch after running. Don't run too often, you can have a rest. After all, it really takes more recovery time than young people.
The above is my personal opinion. Please express your different opinions in the comments.
Keeping healthy has a long way to go. Don't forget your innovative spirit. You can pay attention to what you like.
Everyone's physical quality is different. How long and how far you run depends on your physical feelings. I don't think it has much to do with age.
For example, some people are 30 years old and still don't exercise all day. Even if you let them run 5 kilometers, they won't run. A 50-year-old can run 10 km if he exercises regularly. Run as far and longer as you can. If your body can bear it, you can run more. If the body can't bear it, you can run less.
Start exercising at the age of 50, don't pursue speed and distance, step by step. Don't be too intense, warm up before running and stretch after running. Pay attention to running posture and movements, so as to avoid the impact of running on the knee joint and cause knee joint injury. A good pair of running shoes is very important. Choose sports shoes that are light, comfortable and moderately elastic. Exercise for about half an hour every day, just run for three or five kilometers, for reference only!
Exercise can keep you healthy, but a healthy diet is more important. Try not to eat too much, with balanced nutrition and reasonable collocation.
Exercise, just be happy, don't be a burden. Life should be relaxed and healthy!
Hello, I'm glad to answer your question. In fact, it's never too late to start running. There are many friends around us who are very good at running. Even the uncle who started running in his 60 s has much better running ability than the average young man. Running needs a gradual process, and you need to know some necessary running knowledge.
Jogging at the age of 50 is a very healthy lifestyle. If you can persist, you will gradually find that your mental outlook and physical indicators will be much better than those of your peers. If you want to lose weight, you usually need to run for more than 30 minutes. In fact, when you start running, don't pursue too long a distance. Speed is definitely the most comfortable state you can keep. It is reasonable to set the time within 30 to 50 minutes. It is reasonable for you to run 3.4 times a week. However, according to your physical condition, if you are too obese, it is recommended to walk quickly instead of running, which can reduce the damage to your knees.
Remember to fully warm up before running and fully stretch after running to keep healthy and reduce unnecessary sports injuries.
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