1. Advantages of running every day 1) It consumes a lot of exercise, and the effect of losing weight may be easier than running every other day.
If the amount of each run is the same, then simply calculate the energy consumed = running distance km* weight kg, and you can know that running every day consumes twice as much calories as running every other day. The key to losing weight is to ensure "consumed energy"; Energy intake ",increasing consumption is conducive to weight loss.
Note: this is only a simple theoretical calculation, without considering the factors of exercise fatigue.
2) It is possible that muscle strength will improve quickly.
Similarly, regardless of fatigue, due to the accumulation of a lot of running every day, we can expect the improvement of muscle strength to prevent the low muscle strength and the low cardiopulmonary ability.
There is also a saying that muscles will weaken after 48 hours of inactivity.
3) High sense of accomplishment.
I can keep running every day (many people can't do it, many people give up halfway), not to mention the amount of running. Just "running every day" will bring me a great sense of accomplishment/pride.
People can't help themselves in the Jianghu. Many of my own things are really decided by others, many regrets and many helplessness. It is a luxury to experience a sense of accomplishment every day.
2. Disadvantages of running every day 1) It is easy to get more and more tired, and you may feel heavier and heavier, leading to overtraining.
Running every day is too late to reply, and it is easy to accumulate fatigue. If you are tired from running, you will feel very tired and have no spirit. It is unlikely to make you run comfortably and happily. After a long time, you will easily hate running and gradually stay away from running.
The key is to train with fatigue. Although it takes a lot of time, it is inefficient. You'd better have a rest before exercise. In other words, exercise is actually the destruction of muscles, and nutrition+rest can produce the effect of training (muscle pain after exercise is actually a symptom after muscle fibers are destroyed). Through the load of exercise, the muscles feel "not getting stronger", and then at rest, the body absorbs the nutrients and slowly the muscle fibers grow up (this process is called "excessive recovery"). Generally speaking, it takes about 2 days to recover from the overdose.
For example, before training, the muscle is 10, and after training, the injury becomes 8. Excessive recovery will become 1 1, and insufficient rest will become 7. It is not that the more diligent you train, the better the effect.
2) Mental fatigue is easy.
Running every day is easy to bring mental fatigue. Combined with the first point, it is easy to be exhausted. Of course, it depends on the amount and intensity of your daily running.
3) Physical and mental fatigue, easy to run.
Under physical and mental exhaustion, physical pain and mental exhaustion will follow. Completely contrary to the original intention of running.
The advantages of running every other day The disadvantages of running every day are the advantages of running every other day.
1) easy to recover from fatigue.
Running the next day, that is, one more rest time for the whole day. The body can easily recover from the last training, and the muscles can rest and grow.
2) Relax mentally
It will be much easier than running every day. Especially when you are not used to running and don't really like running, running every other day won't make you feel a great sense of task every day.
3) easy to persist for a long time
Relax both physically and mentally, and you can easily continue the great cause of running for a long time. No matter what purpose you start running for, if it doesn't last long, it will lose its meaning.
4. Accumulate the same exercise intensity, and the effect of training every other day is different from that of training every day. There have been related experiments abroad. Let 1 exercise your legs every day 1 hour, and 1 exercise your legs for 2 hours every other day (1 hour, rest for 2 hours, exercise 1 hour). /kloc-after 0/0 weeks, it was found that the explosive power and endurance of both legs were improved, but the legs trained the next day were obviously stronger.
5. It is suggested that training rest is as important as training, and insufficient rest is overtraining. Whether the training interval is appropriate and whether the training is effective depends on the recovery ability of the body. No matter what level you are, don't run every day. Instead of running every day, it is better to increase the intensity of running every other day. It is recommended to make a running plan according to your own ability, such as:
Junior runner: Take a rest from running, and occasionally take a rest from running.
Intermediate runner: Run and rest, or rest every week 1-2 days.
Senior runner: rest every week 1-2 days.
# 丫丫丫丫丫丫 # This article was originally written by @ Runner. Jingjing Jingjing is in Wukong, and it cannot be reproduced without authorization!
I've been thinking about this issue, and I'm trying to make mistakes, but I still don't have a clear answer. I just have a phased summary based on my accumulation over the years.
First of all, when I was a middle and long-distance runner, I ran every day, and I didn't run less than 5 days out of 365 days a year. Do intensive training for 2-3 days a week on average, with 3 days as interval jogging (60 minutes to 90 minutes at a pace of 4: 30-5: 00 km) and 1 day as jogging to eliminate fatigue, such as running at a pace of 6 minutes to 1 km 120 minutes. This kind of training is called "active"
However, this was the practice as a professional athlete in those days. I believe that most of the friends who are reading the essay are amateur runners like me now. Then, let me talk about how amateur runners understand and face this proposition.
Running for a week every day, 6 kilometers at a time or 4 days a week, which is more effective, running once 10 kilometers? Of course, there is no single correct answer. Runners with different levels and constitutions have different answers. However, on the whole, I prefer the latter, especially for runners who want to run marathons. Even if they sacrifice the number of runs, they need to increase the distance of one run, which can better improve the muscles and energy needed for running, including vital capacity.
Besides, for us amateur runners, how to avoid the accumulation of fatigue and the decline of expressive force is very important. Then, running every day still has some risks. It is better to reduce the number of runs, increase the distance of each run and increase the rest time according to the situation. During the rest time, try to massage yourself and do some strength and stretching, which can strengthen your body and avoid injury.
In short, I suggest that runners (who are serious about running and want to challenge the marathon as their main goal) run 3-4 times a week, and try at the rhythm of the next day. On the day when they don't run, it is best not to do nothing, but to do some strength, stretching and massage, and the effect will be better. I wish you all a happy run.
As a runner who has been running for many years, I am honored to answer this question for everyone!
Running is particularly popular now, especially in summer, and more and more people start to go out for running at night! Going out for a run every night, the scene is really crowded and crowded. There are really too many people exercising!
Although many people take an active part in running now, few people pay attention to the health problems and effects of running. They just bury themselves in running and think that they can exercise as long as they run!
In fact, this practice is very blind and hasty. You must pay attention to the effect and intensity of running when running. Be sure to choose the right scheme according to your own conditions!
I was asked this question last time. Is it better to run or rest every day? In fact, many people have doubts about this question. Today, I will compare the advantages and disadvantages of daily running and rest running, so that everyone can have a clear understanding!
The benefits of running every day
1. Good weight loss effect
Because we run every day, we must consume more energy than running for a day and then taking a rest, then the effect of losing weight will be better, so as to lose weight faster!
Step 2 be more durable
If you can keep running every day, your endurance will definitely increase rapidly, and your running level will also improve rapidly. You will find yourself getting stronger and easier!
The disadvantages of running every day
1. Heavy physical burden
If we run every day, our physical burden will definitely rise sharply! For some middle-aged and elderly people with poor health, running every day is not suitable, and it may even make them not only unhealthy, but also injured!
It's easy to be mentally exhausted.
Sometimes we really don't want to run, but if you insist on running every day for your goal, you are forcing yourself to run. Over time, you are likely to have mental fatigue and make yourself more and more tired of running!
The disadvantages of running and resting
1. Poor weight loss effect
If you run for a day and then rest, it will really make our weight loss effect unsatisfactory, because running for a day and then resting will greatly reduce the energy consumed compared with running every day, which will make our weight loss effect not obvious!
Benefits of running and rest
1. Better physical fitness
The human body is to keep moving and rest, so as to form a virtuous circle and get better and better. Running and rest can make us exercise and rest, make our body better and better, and our immunity better and better!
More relaxed
If we choose to take a rest by running, then our attitude towards running is not coercion, but a relaxed attitude! Taking a break from running can make our mind more relaxed, our mood more relaxed, and it is easier for us to keep running!
In fact, running rest and running every day have their own advantages and disadvantages. To see their advantages and disadvantages clearly and choose a running mode that suits you, you can run healthily!
Hello, I'm glad to answer this question for you. I'm Lu Zhaolong, Sepp's fitness instructor.
Running has always been a popular form of exercise. Because with the improvement of quality of life, life becomes convenient, diet becomes greasy, and more and more people become obese. Then reducing fat has become the demand of most people, and running can effectively reduce fat, so it has formed the "butterfly effect"
So although running can effectively lose weight, running is not without its disadvantages. So not everyone can run, let alone run casually. Let's talk about running today!
1. Suitable for runners.
Although running is simple, it is not suitable for people with too large weight base. We know that the joints of the lower limbs will be under pressure when running. The greater the weight base, the greater the joint pressure of lower limbs. Long-term exercise will lead to the wear and tear of lower limb joints, which will affect health.
Secondly, it is not recommended for people who have not done posture assessment to run directly, because many people will have abnormal posture because of daily life scenes. For example, the common "X-leg" will wear the meniscus in the knee joint when running. At this time, if the weight base is still relatively large, it will cause more damage to the knee joint. After the meniscus is worn, it will affect the buffer of washing joints, resulting in pain in the daily process of knee joint.
Therefore, people with a large weight base suggest going to the gym to do aerobic training similar to elliptical machine first, and then running after losing weight to a suitable range. If there is a problem with the posture of the lower limbs, it is recommended to consult a professional personal trainer for corrective training. Running after recovering posture can not only reduce the risk of injury, but also improve the efficiency of running.
2. Operating frequency arrangement
It is recommended to run once every other day, because we know that the muscles and joints of the lower limbs are working normally when running, but running like this every day will change from normal operation to overload operation, which will cause injury. So running should also be a combination of work and rest. Taking a day off can help you achieve your goal on the basis of good health.
If you work hard enough, this information package will definitely turn you from a small white to a "big cow"! Come and get the information package!
After running for five years, let me talk about this problem.
Whether it is better to run or rest every day is actually different for everyone. Everyone's physique is different. I just can't run when I feel comfortable.
A long time ago, shortly after I started running, in order to run a marathon well, I began to practice hard, changed my previous running from rest to running every day, and began to improve my speed. After running for almost a month, I began to find that my knees and soles were slightly uncomfortable. So I changed to a running rest mode, and sometimes I changed to a running rest when I was uncomfortable. Through proper relaxation and rest, my injuries are much less. Therefore, running rest is more suitable for me.
But some people think that every day is good and relaxing, so it is ok to run every day.
So, do you run every day or have a rest, right? My advice is to listen to your body.
For example, if you feel relaxed and comfortable after running10 today, you can continue running the next day.
If you run 10㎞ acceleration today, and find that your leg muscles are a little tight the next day, or there are other uncomfortable situations, then you can choose to rest. Otherwise, you will be more likely to get hurt if you run again.
We run for health, so as long as we feel comfortable, we can continue running, and if we feel uncomfortable, we choose to rest. There is no need to hurt yourself in order to keep running for a month, which is not worth the candle.
So my suggestion is that it's better to have a rest after running, which can give your muscles more rest. It is also good to exercise your core when you are not running.
Let's start with the conclusion. It is best to run every other day.
Everyone knows that running can lose weight, that is, reduce fat, but running can also reduce muscle, that is, it will make your meat loose. Run once every other day and do some strength training every other day, such as push-ups and sit-ups. If you go to the gym, you will do more exercise and slow down the muscle loss caused by running. Muscle is the source of strength. Without muscle, there is no strength.
Running can also hurt your knees and big toes, so taking a day off can give your knees and toes a rest. Running shoes must be bigger, because when running, the feet will get bloodshot and get bigger, and the right shoes will get smaller at ordinary times, which will hurt the big toe.
Hello, whether you run every other day or every day depends on your own running foundation.
If you have never run before, I don't recommend you running every other day, let alone every day. On the contrary, I suggest you run once a week for 10 minutes. Then in the second week, you can gradually transition from once to 20 minutes, so you can run 1 to 2 months. When you can run three times a week, run for 30 minutes at a time.
Once you get into the habit of running, running will bring you a lot of fun. I don't run every day, it seems that something is missing. You should consider not running too much at this time. What is running too much?
For example, you have been running for 30 minutes every day, but suddenly one day you decide to run for two hours by yourself. This is a bit excessive, which will be harmful to your health and reduce your interest in running.
So whether you run every other day or every day, it is aimed at different people and different people's running basis. Its effect is different, the choice is also different. The key is to know yourself and what you want to achieve by running.
Although running is good, it is not necessary to run every day. Running is considered to be the most healthful exercise in the world. After many people start running, the whole person has completely changed, because the effect of running is far beyond your imagination.
1, running can raise cholesterol, reduce the risk of thrombosis, and exercise 50% of your idle lungs.
2. Running can enhance immunity by increasing lymphocytes.
3. Running can prolong life. If you run for 2.5 hours a week, you can prolong your life by 3 years.
4. Running can effectively regulate the nervous system and treat migraine.
Running is the most effective exercise to burn fat.
There are too many benefits of running, so some people say that once you start running, you should run every day, so as to achieve the effect of keeping fit. But this is not the case. Although running is good, there is no need to run every day, because we are all ordinary runners, and the purpose of running is generally for health, not professional competition, so there is no need to pursue too much running. Generally speaking, in order to achieve a certain training effect, people who use running fitness need to meet three basic indicators: the duration is more than 20 minutes; Heart rate is above 120 beats/min (young people); Frequency is more than 3 times a week. In other words, just run 3-4 times a week.
So if you want to improve your health, how many kilometers per week is appropriate? According to a review of running and health research, as long as you jog 5 to 6 kilometers a week, you can significantly improve your health. To tell the truth, many people who love running will exceed this amount in one run. In addition, the researchers also found that despite the short mileage, runners usually weigh less and have lower risk of obesity than those who run less or not at all.
Is it better to run every other day than every day?
For running, it doesn't mean that running every other day is better than running every day. On the other hand, running every day is definitely much better than running every day, which depends entirely on how much your body can bear.
I am also a runner all the year round. I usually run every week, without special circumstances, and I don't go out in windy and rainy days. I don't go out because I have something to do, and I will run at other times. Now, according to my physical condition, I usually don't run for 1-2 days a week on average, but I still walk 10000 steps every day without running. I feel that this arrangement is very suitable for my current physical condition.
Exercise, no matter what kind of exercise, must master the appropriate intensity and amount of exercise, so as to be more conducive to health. The more the better, the more inactive. As long as the amount and intensity of exercise are suitable for you, you will benefit if you persist in exercising.
Dietary Guidelines for China Residents suggest that healthy adults should exercise as little as 6,000 steps a day, and the exercise intensity should be moderate. Exercise frequency is less than 4-5 days a week, and more than 7 days a week.
Running is the same, you can run 4-5 days a week or every day, depending on your physical fitness. Everyone's physique is different, and the speed and frequency are the same. Some people are struggling, others are relaxed, so the most important thing is to find the intensity and amount of activities that suit them, so that exercise will be safer and more effective.
Finally, if I give you 16 sports:
Exercise is beneficial, but it is important to insist on more exercise, better and moderate intensity.
Personally, I think whether it is running every other day, every day or every other day, as long as you can choose the exercise mode that suits you, whether it is better to run every few days is inconclusive. But there is still a saying about how we exercise and how appropriate the amount of exercise is.
20 16 American heart association's guidelines on physical exercise are recommended as follows:
Physical exercise is an important means to keep healthy and prevent heart disease and stroke. In order to improve the overall cardiovascular health, we suggest at least 150 minutes of moderate-intensity physical exercise or 75 minutes of high-intensity physical exercise every week. Thirty minutes of moderate-intensity physical exercise every day, five times a week, should be an easy-to-remember goal. If your life is particularly fast and irregular, you can consider dividing your time into two or three short exercise sessions of 10 to 15 minutes every day, and you can also benefit from it.
The American Heart Association recommends
For overall cardiovascular health:
At least 30 minutes of moderate-intensity exercise, at least 5 days a week, totaling *** 150 minutes or
At least 25 minutes of high-intensity exercise, at least 3 days a week, a total of 75 minutes.
Lower blood pressure and cholesterol.
On average, there are three or four 40-minute moderate and high-intensity exercises every week.
Many readers will have questions when they see this, so what is moderate-intensity exercise and what is high-intensity exercise? What intensity exercises do we have in our daily life, such as running and swimming?
Examples of moderate-intensity exercise:
Go fast (5 km/h or faster, but don't run)
Aerobic exercise in water (exercise in water, no swimming)
Cycling (slower than16km/h)
Tennis (doubles)
Dance in the ballroom
General gardening
Examples of high-intensity exercise:
Run, jog or run.
swim
Tennis (singles)
aerobic dancing
Cycling (speed exceeds16km/h)
rope skipping
Heavy gardening (continuous digging or hoeing)
Hiking or backpacking
With these examples of specific sports activities, when you meet some other sports activities, you can also preliminarily estimate what kind of intensity sports it belongs to according to the intensity of specific sports activities. It's best to choose the right exercise mode and exercise for a reasonable time to be healthy and not harmful.
I don't know if you understand my answer, but you can compare your own amount of exercise to see if it is up to standard or not, and just make corresponding adjustments.