The first step of scientific training is to set a reasonable intensity.

Exercise heart and lung function, as long as the heart rate is higher than the daily interval, it doesn't matter whether you run or walk.

Second, the internal rank is reconstructed at runtime.

The connotation of health includes three levels: physical health refers to the intact structure and normal function of the body; Mental health means that people's psychology is in a good state, including being able to know themselves correctly, the environment correctly and adapting to the environment in time; Good social adaptation includes that everyone can exert their abilities in the social system, healthy individuals can effectively play the role of identity adaptation, and everyone's behavior conforms to social norms.

Third, become a lifelong runner.

Measuring the world with footsteps, running is not only a sport, but also a way of life.

We can pursue one more thing in our life, release your nature, run, experience and conquer.

Scientific and reasonable running will first bring about the improvement of physical fitness. Abundant physical strength and energy will make you bid farewell to the "inadequate" situation in life, get rid of negative emotions and be full of energy. When you are full of energy and happiness, you will be greeted with envious and appreciative eyes and brand-new social experience, which will eventually form a virtuous circle of exercise, health and happiness.

What can running cure?

Running can get physical and mental health, cure fatigue, anxiety and fear, and get flow experience and happiness!

The American Sports Medicine Association points out that the five factors to measure the health of modern people are muscle strength, muscle endurance, body composition, flexibility and cardiopulmonary function. In our previous cognition, muscle strength, muscle endurance and flexibility are the keys to whether a person looks young and energetic. But in the eyes of the most professional coaches and doctors, cardiopulmonary function is the most important concern.

Running is a cognitive activity, which can stimulate the release of BDNF and provide power for the brain. In 20 14, scientists from the University of Dublin, Ireland conducted an experiment and found that after high-intensity exercise, even short-term exercise can increase the concentration of brain-derived neurotrophic factor in human brain, and people will perform better in cognitive tests. No wonder many education experts emphasize that children should do more exercise.

The so-called "flow" is a state that you may enter when you are particularly focused on doing something with clear goals and challenges, and your ability can just seize this challenge. Its characteristic is that when you do this, you will forget yourself and the passage of time, and you can observe all the relevant information. No matter how complicated the work is, you are effortless and have a strong sense of pleasure.

Heart and lung are our life.

A sedentary chronic killer that can't be ignored

Our body is not adapted to the long-term static state, whether it is sedentary or standing for a long time, it is very unfavorable to the body. Sedentary is harmful to all directions of the body.

In the eyes of the most professional coaches and doctors, cardiopulmonary function is the most important and needs primary attention.

Why is cardiopulmonary function so important?

The eternal law of the body is to adapt to the environment, and a body that can adapt to the environment is a good body. In other words, it depends on what our bodies need and what we live for in different times and environments. Therefore, at all stages of human history, the factors that measure physical health are different, even if they are the same, their order is different. You see, our physiological needs, from the initial survival, to the life in the agricultural period, to the work in the industrial period, to the special needs in the war period, to the health of eating and wearing warm clothes in the 1970s, and now to the all-round health, have been iterating.

Five factors to measure people's health.

In our previous cognition, muscle strength, muscle endurance and flexibility are the keys to whether a person looks young and energetic. But in the eyes of the most professional coaches and doctors, cardiopulmonary function is the most important and needs primary attention.

The first place is cardiopulmonary function.

This is quite different from the popular concept of "exercise is to go to the gym to practice muscle strength and endurance" on the Internet.

The second place is body composition.

In particular, the body fat content, which we usually call "body fat", is also related to the heart and lungs: people with less fat have less cardiovascular load and are usually healthier.

The third place is flexibility.

Flexibility affects the range of motion of joints. Many old people can't comb their hair and scratch their backs because of poor joints, which greatly affects their mobility.

The fourth place is muscle endurance.

If a person's muscle endurance is poor, then his basic body posture will be greatly affected, resulting in "standing or sitting"; Some people feel low back pain for a long time, probably because the abdominal muscles have poor endurance and transfer the load of the upper body to the waist. And the last one is the muscle strength that we mistakenly thought was the most important. We seldom need muscle strength except to put our luggage on the luggage rack on trains and planes. Of course, it is understandable that friends who have requirements for appearance attach importance to muscle strength.

Running is the most scientific exercise to enhance heart and lung function.

14 small target

Half marathon seems to be an ambitious goal. In fact, it can be broken down into 14 small goals that can be achieved through physical training, and each small goal is easy to achieve. Starting with two small goals that only need to complete the corresponding mileage, there is no time limit, and each goal is slightly more difficult than the previous one. As long as the previous small goal can be achieved, this goal can be achieved as easily and smoothly as the previous small step. Setting different time targets for the same distance in different training stages can make people feel that their speed is obviously improving.

In order to ensure the scientific and effective training, I generally divide physical training into four stages:

The following is a five-month training plan:

The first month:

The second month:

The third month:

The fourth month:

The fifth month: