How many minutes does the fitness run warm up? For the sake of their health, many people have started to exercise now. Fitness has many benefits to our health, but fitness should not be a whim. So let's share how many minutes the fitness run takes to warm up.

How many minutes to warm up for fitness running 1 before running 10- 15 minutes is appropriate. The warm-up time should not be too long, otherwise the body will be too tired, which will affect the running state and performance. Generally, you can choose to jog for 2-3 kilometers when warming up, or you can choose to do various stretching exercises. However, it should be noted that if you feel pain when stretching the ligament, you should carefully check the painful part to avoid strain.

In addition, the warm-up time before running should also be controlled. Try not to warm up just after eating or waking up, otherwise you may have abdominal pain, dizziness and other discomfort. It is suggested to do warm-up exercises after meals 1-2 hours, or warm up after waking up 15 minutes, which can avoid bad situations and make running healthier.

Correct warm-up method

Step 1: Warm-up the whole body: It helps to raise the heart rate and body temperature, and enhance the delivery speed of oxygen and other nutrients. Common warm-ups include jogging, brisk walking, cycling (spinning bike), rowing (rowing machine), skipping rope and climbing stairs. The warm-up intensity of the whole body should be low, and the time is 3~5 minutes.

Step 2: Stretching helps to relax muscles, enhance muscle function and prevent sports injuries. Stretching can be done before, during and after training. Ideally, the exerciser should stretch all the muscles of the whole body, and if time does not allow, at least stretch the target muscles (muscles that will be mobilized during training).

Step 3: Lightweight Exercises Before the formal weight training begins, practitioners should do lightweight exercises. For example, before barbell bench press, use a small weight (regular training weight 50? Weight) 2~3 groups of warm-up training (repeated in each group 12~ 15) are very helpful to prevent sports injuries.

Irregular warm-up exercises can hurt people.

The standard of action first affects the effect of warm-up. In addition, irregular warm-up for a long time will lead to physical injury. "Dr. Jiang reminded that mistakes must be corrected in time. These mistakes may be an action or several key points when completing the action.

The two warm-up movements of head turning and knee turning are wrong.

"The 360-degree rotation of the neck will make our small ligaments and small joints wear and tear repeatedly, resulting in some snapping, which will cause cervical pain in the long run." In fact, not only the neck can't do this circular motion, but also the waist and knees can't do this circular motion. "The transfer of the waist ring has caused the disorder of the small joints in our waist, and the knee joint cannot do this circular movement. There is a meniscus between the upper and lower bones of the knee joint. This circular movement will cause abnormal wear of the meniscus, and the water inside will be missing, which will eventually cause injury. "

How many minutes does fitness run warm up 2 running fitness skills

1, too many steps or improper swing arm. These two are the main causes of running back pain. Excessive pace will cause excessive body distortion and affect the health of pelvis and spine; Excessive arm swing can also lead to spinal deviation.

2. Asymmetric operation mode. When running, you can judge whether one foot hits the ground harder than the other by hearing. This phenomenon shows that there is inherent mechanism error in running mode, which is easy to be ignored and easily leads to foot pain or foot injury.

3. Knee flexion and hip weakness. The real reason why knees bend inward during running is that hip muscles are not strong enough. When running, your knees should be as wide as your hips. Once the hip muscles are weak and it is difficult to support their own weight, gravity will transfer to the knees, causing the knees to bend.

4. "Heel type" and "forefoot type" are confused. "Heel-type" runners have greater heel strength when their feet touch the ground; However, the forefoot of the "forefoot type" runner is more stressed during running. When running, "heel type" exerts more pressure on feet than "forefoot type". Some "forefoot" runners have problems because the front of their feet is not strong enough to support their weight. If you have any questions, you should seek the advice of a physical therapist.

I don't know my foot shape. People who don't realize that their feet are too flat are more likely to get hurt during running. Experts say that if you don't know your foot type, it's easy to choose inappropriate shoes. It is best to go to a professional shoe store and choose the right running shoes under the guidance of professionals.

What should I pay attention to when running after fitness?

1, the first thing to pay attention to must be speed. For example, many people are easily disturbed by the outside world when running, and the speed is fast and slow, or they can't be stable in a correct speed range that can keep breathing evenly, which will greatly weaken the effect of exercise to lose weight and will also discourage their interest in running to lose weight. Of course not the speed at which you can doze off while running.

2, and the correct and stable speed is juxtaposed with breathing, must be deep and slow, nose and suction nozzle vomit.

3. After running, you should do 15 minutes of stretching and various waist and abdomen exercises. Doing these exercises at this time can make local fat consumption faster.

4. If you are running for the purpose of losing weight, the time should not be less than 20 minutes, the speed should be slower, and you should keep breathing evenly. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.

After fitness, you have consumed a lot of energy and your body has felt tired. Therefore, everyone needs to pay special attention when running. The first thing to pay attention to is speed, to stabilize your speed and try to keep your breathing steady. After running, don't stop immediately, but continue to do some simple actions.

How many minutes does the fitness run warm up? Men pay special attention to five details in running and fitness.

1, sing high while running.

Answer: ×

Counterparty: Listening to a song and running will inevitably lead to a song when your mood is high. Some people think that "karaoke" is easier to burn calories when running, but it is not. This practice not only wastes energy, reduces the time and intensity of exercise, but also cools the air in winter. If you are exercising outdoors, you will inhale cold air when singing, which will easily lead to colds and colds, and it will not be worth the candle.

Don't pursue "higher, faster and stronger", do what you can.

Answer: √.

Reasons for support: No matter long-term or short-term exercise, the intensity, amplitude and amount of exercise should follow the principle of gradual progress, and the amount of exercise can be appropriately reduced in winter. Some people usually have no time to exercise and know the importance of physical exercise, so when they have time to exercise, they are enthusiastic and do a lot of high-intensity exercise at once, which is easy to overspend after exercise.

In winter, it is best to control the formal fitness time to 30 minutes, plus 5 to 10 minutes of warm-up and relaxation after fitness. How to determine your own amount of exercise? You can measure your heart rate (pulse rate in one minute) while walking after relaxation. If the heart rate is between (220 minus age) ×80% and 220 minus age) ×60%, it means that the amount of exercise at that time is suitable for you. And if there is excessive sweating, cold hands and feet, or even dizziness and nausea, it means too much exercise.

3. Stick to it no matter how cold it is, even if it is a "painful morning run"?

Answer: ×

Counterpoint: Does running have to be in the morning? Some people have to get up early to run even if they are "miserable" for health, but there is really no need to be so hard on themselves. Studies have shown that exercise in the morning will increase the pressure of cardiovascular and cerebrovascular diseases, but if you exercise at night, it will not affect your sleep at night, and the slimming effect will be greatly enhanced.

Here, we should especially remind middle-aged and elderly friends that exercise may induce myocardial infarction, and the elderly should be extra careful when exercising. Especially at present, the weather is getting colder and colder, and the temperature difference between day and night is large. It is best for the elderly to wait until the sun comes out before going out to exercise. Exercise needs to be done according to one's ability. Old people with cardiovascular and cerebrovascular diseases should have medicines around them, and it is best to walk and exercise with their children.

4. Show sportsmanship with short-sleeved shorts?

Answer: ×

Opposing side: We see that athletes always wear sports short sleeves and shorts in summer and winter, and they are full of sports sense. Many people also follow this practice in their daily exercise. In the cold winter, they go out to exercise in the form of "colorful flags". "Freezing is good for the body and exercises the will", but this "sense of movement" is not worth promoting.

Experts say that winter sports should first pay attention not to be carried out when the temperature is too low. If you do outdoor sports, you must wear enough clothes, because your body radiates heat quickly in winter, so long clothes and trousers are essential. It is necessary to wear a hat for some people who are weak. If the body temperature is too low, it is easy to cause muscle and joint damage.

5. Warm-up exercise is very important.

Answer: √.

Reasons for support: Some athletes strictly control their exercise time. For example, Mr. Liu, a white-collar worker, is "too busy" to run for half an hour every day. In order not to waste time, he ran as fast as he entered the gym. This is not right, it is very easy to cause acute injury without warm-up exercise.

The correct way is to warm up for 5 to 10 minutes, which is a self-protection measure and can reduce the chance of injury. However, insufficient warm-up is easy to cause acute or chronic injuries, and joint wear is easy to occur because of hard joints in winter. In addition, it is often overlooked that you must do relaxation exercise for 5 to 10 minutes before the end of formal exercise, which is conducive to the recovery of muscles and joints.