4.

At this time, the best way is to rest.

How many kilometers do you run per week? Chinese people stress that diligence can make up for weakness, but these four words do not apply to running.

Many runners like to compare who runs fast and who has a large amount of running when communicating.

If you don’t do this, your muscles will continue to decrease.

So, don’t overtraining, give muscle buffer time, and remember that quality is more important than quantity.

It is difficult to ensure that you can sleep 7-9 hours a day.

If cortisol rises for a long time, it will cause negative effects such as elevated blood pressure, elevated blood glucose, decreased immunity, muscle loss and so on.

If you still insist on training during illness, it will worsen your condition.

Today’s topic: what’s your average weekly mileage?.

Blindly pursuing the amount of running is easy to overtraining.

Running will damage your muscles to a certain extent, and the damaged part will take time to grow again, which is actually your strength The reason for this.

When you set the weekly mileage, ensure the diversity of training content – speed / interval / variable speed / long distance, etc., various combinations, so as to make your every kilometer run out of value.

When people are under external pressure, the body will release it to help you relieve pressure and overcome physical and psychological difficulties.

German scientists have found that the cortisol level of amateur long-distance runners is higher than that of ordinary people.

However, there is still a quantity in everything.

2.

So how should weekly mileage be set? Why is it not easy to run too much? We all know that jogging can exercise the cardiovascular system and enhance cardiopulmonary function.

However, if the owner of the heart continuously carries out high-intensity and long-distance training in order to pile up the amount of running, these subtle injuries will slowly accumulate and one day become irreversible injuries.

You can gradually increase the amount of running on a weekly basis for three weeks, and then start a week’s recovery.

Excessive running “does more harm than good”.

When the pressure on the body exceeds the tolerance range, the content of stress hormone cortisol will surge, which will have an adverse impact on the body.

Poor sleep quality will affect the next day’s training.

3.

6.

If you are preparing for a marathon, you can refer to the weekly running volume in the following table to arrange your training rhythm: moderate exercise is good for your body, but it definitely does not mean that the more you run, the better.

An appropriate amount of exercise can help us maintain weight and promote health.

7.

Training encounters a bottleneck or performance decline.

Therefore, after running for a long distance, the heart will need some time to try to repair these minor injuries.

This is a reference value for healthy running.

The following situations indicate that you should reduce the amount! 1.

Excessive training can affect hormone secretion and mental health, resulting in emotional abnormalities.

When your body has gradually adapted to the current intensity and has a full rest, you will be in better shape.

Running too much may have a negative effect, which may damage your health and accelerate your aging in the long run.

fanny pack for gym

Continuous blood flow will pull the heart muscle, causing very subtle damage to cardiomyocytes.

The so-called extremes will turn around.

During this period of time, it is more likely to encounter colds, fever, pneumonia, upper respiratory tract infection and other diseases.

However, for many mature runners who have been running for many years, this may not be enough to reach one LSD per week.

However, for health, the more you run, the better.

Women’s menstrual disorder, increased additional pressure on the body and hormonal changes will lead to the disorder of women’s physiological cycle, and the great aunt may not arrive as scheduled.

Cortisol is a kind of hormone.

Let’s take a look at the data first: the heart pumps about 5 liters of blood per minute in normal daily life, and it reaches about 25-35 liters per minute during vigorous exercise, which is 5-7 times that of daily life.

How to increase weekly running scientifically? When measured in weeks, runners can better observe and set their own mileage.

Running is like drinking water, not the more the better.

When you increase your mileage, Follow the “ten percent” principle “, that is, the weekly increment is no more than 10% on the basis of the previous week.

Emotional abnormality when you find yourself seriously emotional, sad, anxious and stressed, it may be the result of too much training.

This is based on the results of a study by Danish scientists: people who run 2.5 hours a week gain the most, and people who exceed this exercise time will not make people healthier.

After frequent colds and over training, human immunity decreases, and there is a “empty window period”, which can be restored to the original level after 3-72 hours.

If your body is under chronic stress for a long time, the body will respond to this excess stress, that is, the long-term rise of cortisol.

If you find that you are still working hard in training for a certain period of time, but your state or performance has decreased, and your endurance has also regressed, it is likely that you are overtraining and your body has entered a very tired state.

One of them is the decline of sleep quality.

How many healthy running weeks are suitable for ordinary people? 25-35 kilometers per week.

Increased physical pain or recurrence of old injuries, and the continuous accumulation of excessive exercise for a long time will gradually cause the decline of skeletal muscle function, which has caused continuous muscle pain.

5.

The worse the training performance, it will also affect sleep, resulting in a vicious circle.

The greater the training intensity of losing muscle mass, the more energy the body needs to replenish, and the rest time needs to be prolonged.