Running steps to reduce blood pressure: 144000 steps running frequency: run for 50 minutes four times a week for one month.
However, aerobic training three times a week for four months can increase the rate of muscle protein synthesis.
➜ 3.
Muscle line running steps: 388800 steps running frequency: 3 times a week, 45 minutes each time for 4 months.
Therefore, developing a healthy running training habit can adjust the ratio of good and bad cholesterol and reduce the incidence rate of heart disease.
Running for 50 minutes four times a week for a month will burn 32220 kilojoules.
The frequency of steps is important, but it is more important to keep exercising.
You can calculate the running time with step frequency X and leave a message to the editor ~ source: here is Gudong.
For most people, running is an aerobic exercise.
Running steps to save vulnerable joints: 27000 steps running frequency: 4 times a week for 30 minutes each time.
Correct running posture and prevent injury.
➜ 8.
45 minutes of running can keep our metabolic rate at a high level for 14 hours after exercise.
However, experts pointed out that only through training can we reach the speed of 180 steps per minute.
Moreover, training lasting more than two months can increase our HDL (good cholesterol) content by 5 percentage points.
According to the data, some patients with depression recover much faster after jogging than those treated with drugs alone.
Of course, this step frequency score is still difficult for ordinary people.
In fact, if you want to have muscle line, you don’t have to carry out weight-bearing strength training.
Studies have shown that keeping the body flexible can better prevent the nervous system from degenerating with aging.
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Running steps to improve our mood: 27000 steps running frequency: 4 times a week, 30 minutes for each run, 3-5 times a week, 30 minutes of running training, which can let us face the pressure in life easily and calmly.
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The above step count is the total number of steps calculated according to the step frequency of 180 steps / minute.
For each kilogram of weight loss, systolic and diastolic blood pressure will also be reduced by 1 mmHg.
About the benefits of running, Xiaobian doesn’t need to say more.
However, after a period of training, ordinary runners can generally reach 150-170 steps / minute.
➜ 7.
After studying the data of all runners in the 1984 Los Angeles Olympic Games, sports physiologist Jack Daniels found that in races over 3000 meters, only one person had a pace of less than 180 steps per minute, and this person had 178 steps per minute.
➜ 5.
➜2.
Elite long-distance runners usually take 180 steps per minute.
In addition, about 800 kilojoules of heat can be consumed within one day after exercise.
Research shows that running training for more than 10 weeks can greatly reduce the content of harmful blood lipids in the blood.
However, not everyone knows how long and how many steps a week will have different sports effects.
The old runners have experienced it deeply, and the novices can understand the energy of the old drivers around them.
4.
Continuous fat burning running steps: 8100 steps running frequency: 45 minutes.
The study showed that compared with male compatriots who love sports, men who don’t love sports have 71% more erectile dysfunction.
Running steps for fitness and brain benefit: 5400 steps running frequency: 30 minutes running for 30 minutes, which helps to improve our reaction time and reasoning ability.
So, how many steps do you run each time? PS: open Gudong, you can find the chart in the motion record, and you can view your fastest step frequency and average step frequency.
In men, for example, after the age of 30, the rate of muscle protein synthesis decreases by 3.5% every year.
Improve the ability of shame drop running steps: 1500000 running frequency: 4 times a week, 60 minutes each time, lasting for 9 months.
◆ running tips: step frequency is the frequency of legs changing support points during running.
According to 180 steps per minute, the reference number of steps at different distances: 5K run-6200 steps / 10km run = 12400 steps; Half marathon = 26200 steps / full marathon = 52400 steps.
➜ 6.
Cholesterol lowering running steps: 432000 steps running frequency: 4 times a week, 60 minutes each time for 10 weeks.
According to the research of Stanford University, running for 1 hour five times a week is less troubled by knee injuries and joint problems in later years.
Otherwise, there will not always be so many people asking: why haven’t I lost weight after running for so long? Why do others run younger and younger? I’m a little “old”? Before answering this question, we need to ask a few questions: how long does everyone say “so long”? How much do you run on average per week? How much have you run? In this article, Xiaobian will talk with you about different exercise time and running distance, and what changes will it bring! ➜ 1.
Do you want to “I’m fine, she’s fine”? Running three times a week for one hour for nine months can increase the number of “special sports” and improve the quality.