For example, 150 minutes of moderate intensity jogging a week, 3 times a week, with a pace of about 7 minutes, 50 minutes each time, almost 7 kilometers, 21 kilometers a week and about 84 kilometers a month are enough.
If you insist on heart rate running for more than half a year, you will really realize the mystery of heart rate running.
Therefore, don’t blindly pursue a large amount of running, and running too much will hurt your body.
But for runners, eating healthy doesn’t mean saying “no” to food.
Keiji yamadi, Professor of Toyama University and scientific member of Japan track and field Federation, mentioned in the book “key guidance for running”: if running is for the purpose of fitness, it is necessary to cooperate with rest, otherwise excessive fatigue will lead to physical problems.
If you want to be healthy for a long time, you have to run healthily.
For running, the intensity standard of running is generally divided by heart rate.
Many runners have this belief in their hearts: no pain, no gain; It takes enough hard work to get the desired results.
When we run, we only have one leg on the ground at the same time, which puts a lot of pressure on our ankles, knees and hips.
In addition to reducing damage, strength training can also make you run naturally, easily and lasting.
They run intermittently on Tuesday or Wednesday, rhythm on Thursday or Friday, and run long distances on weekends.
Therefore, the increment of running should never exceed 10% of last week.
For many runners, running is for health, not only physical exercise, but also inner cultivation.
You may ask, what is the amount of running needed for health? The 2018 American physical activity guide points out that in order to get healthy, it is recommended that adults accumulate 150 to 300 minutes of moderate intensity aerobic exercise every week, or 75 to 150 minutes of high-intensity aerobic exercise.
Often before the race day, they are injured and can’t run.
Heart rate training will not be able to see results soon.
We know that the improvement of running ability will not happen overnight.
For example, your usual morning pulse is 55 times, but if it rises to 65 times for a few days, it is obvious that your body has problems and needs rest and adjustment.
Therefore, the body will think that its parts “power” is not enough, and will organize “resources” to enhance relevant functions, so the health level and exercise ability of the body will rise.
When we were injured, we began to miss the days when we were alive, and then we realized how happy it was to be able to go out and run.
You can still be “unscrupulous” about dessert, but you can still keep a slim figure.
Yes, no injury is the highest level of running.
So, how can running be called “healthy running”? You need to do the following 6 things.
But this concept often leads to overtraining.
For example, when you want to eat chocolate, you don’t have to restrain yourself, because you know you will run regularly.
For moderate intensity running, the heart rate is controlled at 60% – 70% of the maximum heart rate, and for high intensity running, it is 70% – 80%.
Therefore, it is necessary to give the body a certain time to complete “recovery”.
Strong muscle strength can help you improve your stability and prevent excessive rotation.
However, such training for a long time often makes the body always in a state of fatigue.
As the amount of exercise increases, the risk of injury increases, which is particularly typical in running.
But when you train more, you also eat more.
Only by combining work with rest and relaxation can we give full play to the best exercise state of the body.
Many runners train very hard every week in order to improve their performance.
When you rest and don’t run, you may not feel hungry, so you will eat less.
Running is recognized as one of the healthiest sports.
After graduation, she often won the top five women in the competition.
Becca cotugno, 32, was a member of the school’s track and field team in high school.
The combination of the two is also possible.
One of the benefits of strength training is to reduce injuries.
Whether professional runners or amateur runners, many people have to give up running because of injuries.
Therefore, don’t pursue too much speed and intensity in training at ordinary times.
For long-term runners, a balanced diet and nutrition are undoubtedly the most important part.
Sleep and rest are good means of recovery.
Dr.
Running can strengthen your body, but it’s not that the more you run, the better.
It can not only judge whether the body is overtraining, but also judge whether the body is tired according to the heart rate.
Running is a repeated and lasting sport, so it needs strong core strength to maintain a good running posture for a long time.
People who run all year round must know how to control their diet.
This training method is the heart rate running method, also known as low-intensity continuous training, that is, the heart rate does not exceed 155 or even 150 when running.
Running according to your heart rate can also make you run well in the competition and is not easy to get injured.
Different from other high-level players, after she came into contact with the heart rate running method, her usual training is jogging at a pace of 5 minutes, 10 seconds and 6 minutes, but when it comes to the race, such as the 5K race, she can still finish the race at an average pace of 4 points.
Marathon assistant once reported that a British runner ran 843 kilometers on the treadmill in seven days in order to challenge the Guinness world record.
Don’t run too much.
If your core is strong enough, you can withstand the day-to-day impact of your feet and the ground, and the possibility of injury will be greatly reduced.
This is why many professional runners say that jogging is the essence of running after retirement.
Core muscles provide stability, explosiveness and muscle endurance, so that you can take every step more lightly when running.
Adequate sleep to ensure recovery exercise can promote physical health is based on the theory of “excess recovery”: the amount of exercise exceeding the normal load of the body can bring stronger stimulation to muscles and internal organs.
The results, pace and Pb were all floating clouds.
Proper running and rest will not reduce the exercise level.
In fact, there is a training method that can improve your performance without having to run very hard.
However, exercise will also bring physical fatigue, and there will be some small injuries and swelling pain.
One of the most important benefits of carefully guiding training is to prevent injuries.
Xiaobian has seen such an example.
Especially in recent years, marathon events have become so popular in China that many people have joined the ranks of running.
The heart rate should not be too high.
Although he finally broke the Guinness world record, he was sent to the hospital because of serious physical injury.
But remember, never drink and revel without restraint.
If the strength and stability of these parts are not enough, it may lead to excessive rotation of the joint, resulting in common injuries such as “running knee”.
When you run long enough, you will know how to eat to make your body healthier and maintain a better competitive state.
The most important thing is that it won’t hurt you.
It’s recommended to run the next day, that is, one day off or two days off.
Otherwise, it will not only affect normal work and life, but also cause damage.
The idea of heart rate running is to improve your cardiopulmonary ability without overusing your bone and muscle system.
On the road of running, as you get older and older, you will gradually slow down and control the amount of running..
Running is not all, but to better work and live.
However, running, people forget what they ran for.
Even if you really want to run every day, you’d better control your enthusiasm.
Pay attention to step by step in order to ensure good health.
Many people are obsessed with pace and running volume, and they will never return on the road of pursuing Pb.
Some researchers found from the data of many injured runners that a very important reason for injury is that the body strength is not strong enough.
Eat foods that are good for your health.