Therefore, aerobic + strength cross training is very important.
If you think your physical fitness is good, you can also choose to run for two days and rest for one day.
However, in terms of the duration of exercise, the legs that complete twice the training every other day are obviously better than the legs that train every day.
If you keep running every day, your muscles will enter a period of fatigue and discomfort, which will increase the risk of injury during running.
Compared with daily exercise, increasing load exercise the next day can not only improve the storage of muscle glycogen in the body at rest, but also increase the amount of fat during exercise.
These activities can bring health benefits different from aerobic exercise-.
For ordinary people, it is not recommended to run every day, but also to control their daily amount of exercise.
The researchers continued to compare the energy metabolism of both legs and found that the group trained the next day had the following two characteristics: 1) the reserve of muscle glycogen at rest before exercise increased; 2) It is easier to use fat for energy during exercise.
In fact, many professional runners also split their runs and train twice a day.
At this time, your muscles need a certain amount of time to rest and repair the stimulated and strained muscles during running, so as to have better performance.
The frequency of strength exercises is suggested to be 2 or more times a week.
Because adequate rest time can greatly reduce the risk of injury.
Experimental content: use equipment to exercise each subject’s left and right legs respectively, so that one leg can exercise for 60 minutes every day, while the other leg can complete the same exercise twice every other day (exercise for 60 minutes the first day, then rest for 2 hours, then exercise for 60 minutes, and rest the next day).
Suitable running frequency for beginners some people may ask: if you don’t run one day, will you lower your running level? Here to tell you clearly: No, you can rest assured that the bold choice to rest! Because when people run, they will consume energy in the body, stimulate the muscles of the legs, and make the muscles produce lactic acid and fatigue.
In short, as long as you can combine work and rest.
The amount of exercise within a week should not exceed 15 hours.
The appropriate frequency for professional runners if you are a professional runner, you can choose to run five days a week and rest for two days, or run six days a week and rest for one day.
In the hearts of many runners, running every day has always been regarded as a manifestation of perseverance, which is a good habit.
A study in Norway shows that for professional athletes of 3000 meters, if 30% of their running training is replaced by strength training, their competition performance will be improved.
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The minimum requirement is to practice three days a week, so that the body will not forget the feeling of running.
Especially for beginners, it is recommended to run 2-4 times a week.
In addition to participating in aerobic exercises such as running, cycling and swimming, some strength training should also be carried out.
During the experiment: the results for 10 consecutive weeks showed that all the subjects got the training effect, the maximum muscle strength of both legs was enhanced, and the exercise endurance was also prolonged.
But in terms of kinematics, is running every day the best way to train? Is it really good for your health? The answer is not necessarily! Some researchers have done such relevant experimental research: Subjects: people who do not exercise at ordinary times.
It can be said that the scientific method of running is not to keep running every day, but to run every other day, that is, to run every day and rest every day.