Adults should eat no more than 6 grams of salt per day and 25 ~ 30 grams of cooking oil per day.
eat more vegetables, milk and soybeans ● vegetables and fruits are an important part of a balanced diet.
We run for health.
● choose fresh and hygienic food and appropriate cooking methods..
● there are vegetables in the meal.
various foods, mainly grains ● the daily diet should include grains and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans, nuts and other foods.
This is the best level of running.
● training programs should help you improve your current running state rather than exhausting you.
● children, teenagers, pregnant women and nursing mothers should not drink alcohol.
● eat less fat, smoked and pickled meat products.
● reduce sedentary time and get up and move every hour.
● adhere to daily physical activities and carry out moderate intensity physical activities at least 5 days a week for more than 150 minutes; Active physical activity is best 6000 steps a day.
● most marathon programs start with training 24-40 kilometers a week.
● eat bean products regularly and eat nuts in moderation.
● eat fruit every day and ensure that you eat 200-350 grams of fresh fruit every day.
● fish and poultry are preferred.
● the junior marathon training program usually runs 40-60 kilometers a week.
Vi.
I.
● drink plenty of water.
● the 5K training program for beginners starts with walking and starts with running after walking for 1 minute.
03 what is the training duration? ● the duration of the training program usually ranges from 12 to 30 weeks.
If you just take running as a way of fitness, you can run about 3 to 5 kilometers each time about 3 times a week, which is completely enough to maintain health.
Eating balance and healthy weight ● people of all ages should exercise every day to maintain a healthy weight.
eat fish, poultry, eggs and lean meat in moderation ● eat fish, poultry, eggs and lean meat in moderation.
Running is running, and the process is the goal.
II.
IV.
● fartlek training method? Plug your fast running workout into your regular run.
If adults drink alcohol, the amount of alcohol consumed by men in a day shall not exceed 25 grams and that of women shall not exceed 15 grams.
What’s the mileage of week 02? ● the mileage of the 5K long-distance training program is 24-40km per week, and the mileage of the marathon training program is 40-120km per week.
Ensure to eat 300 ~ 500 grams of vegetables every day, and dark vegetables should account for 1 / 2.
● rhythmic running? Run at a given speed or play for 15 to 30 minutes.
● do you have access to these training included in the plan? How often do you train? ● 0 to 2 days per week is recommended.
Don’t set unrealistic goals for ourselves.
Adults should drink 7-8 cups (1500-1700ml) of boiled water and tea every day; Do not drink or drink less sugary drinks.
reduce salt and oil, control sugar and alcohol ● cultivate light eating habits and eat less high salt and fried food.
● eat eggs without discarding yolks.
06 how many days do you need to train every week? ● usually run 3-7 days a week.
Fruit juice cannot replace fresh fruit.
01 how to choose training mileage? ● the probability of injury increases when the training mileage in the training plan is greater than your own training mileage.
● food diversity and cereals are important features of a balanced diet.
We should not only learn how to run scientifically, but also how to eat.
In order to run healthily, it is important to find the best training plan for yourself.
● daily intake of trans fatty acids shall not exceed 2G.
The daily intake shall not exceed 50g, preferably less than 25g.
05 do you need speed training? ● repeat track training? Run at a specific distance and speed on a measured track.
● eat a variety of dairy products, equivalent to 300 grams of liquid milk per day.
“Step by step” “Is the golden rule for runners to advance, because increasing the amount of exercise overload will have an adverse impact on the body, offset the benefits of exercise, and even do more harm than good.
● do not eat too much, control total energy intake and maintain energy balance.
● modify the training plan to make it conform to your own competition arrangement, which can affect the effect of the training plan.
Running is a healthy lifestyle.
● control the intake of added sugar.
Sometimes, the duration of the training depends on whether you have completed the basic training.
Paying attention to daily training and nutrition is the scientific way of running.
Please pay attention to this dietary guide, which can teach you how to eat scientifically.
● eat more than 12 kinds of food on average every day and more than 25 kinds of food every week.
How should we choose? When evaluating, consider the following questions to help you choose the best training plan for yourself.
Milk is rich in calcium and soybeans are rich in high-quality protein.
● eat 280 ~ 525G fish, 280 ~ 525G livestock and poultry meat and 280 ~ 350g eggs every week, with an average daily intake of 120 ~ 200g.
● eat 250-400 grams of cereal and potato food every day, including 50-150 grams of whole grains and miscellaneous beans and 50-100 grams of potato.
V.
If you just use running as a way of fitness, you run three times a week.
07 do you need comprehensive training? What kind of comprehensive training? ● riding, boating, elliptical training, stair machines, etc.
various foods, mainly grains ● cherish food, prepare meals on demand, and advocate sharing meals without waste.
We don’t have to “compare”.
04 what was your longest run in the past 3 weeks? ● if the mileage in the first week of your training program exceeds the longest distance you’ve run recently, you also need a few more weeks of basic training.
Blindly increasing the amount of running, participating in marathons frequently and ignoring scientific exercise will lead to physical injury It will cause serious damage and even have a serious impact on our cardiovascular system.
Scientific running with health as the goal is running.
III.
Running is a healthy lifestyle.
