Should running run every day?

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Running can be said to be one of the oldest forms of exercise. In ancient times, only by running fast and running for a long time can we get more prey to sustain life and protect our own safety. Running is aerobic exercise, which can improve cardiopulmonary function, vascular function, improve metabolic abnormalities, increase body agility and balance ability, and can also regulate body fat levels and cultivate strong and patient qualities. With the development of the national fitness campaign, more and more people are joining the fitness running team.

How to run more effectively

Once you start running, you may think that you must run every day. In fact, basically running does not require reluctance, as long as you gradually increase the amount of training on the line. The Jade Bird Fitness Private Tutor said that for a friend of running and running to achieve a certain training effect, he should have the following three basic conditions: more than 20 minutes; pulse beats more than 120 beats/minute (young people); frequency every Wednesday More times. That is, a week of exercise for 3-4 days is more effective.

Why don't you ask to run every day?

The body also needs "rest days." Exercise can promote physical health based on the theory of "over-recovery": exercise at a level that exceeds the body's normal load, giving greater stimulation to muscles and internal organs, so the body will think that Its component “power” is not enough. Organizing “resources” to enhance related functions, then the body's health level and athletic ability will rise. However, physical exercise will bring about physical fatigue. We need to give the body some time to complete "over recovery." Otherwise, it will not only affect normal working life, but also cause unnecessary injuries due to excessive exercise. Professor Toyama University in Japan and Dr. Hiroshi Yamashiki, member of the Japan Athletics Federation's scientific committee, mentioned in the book “Keywords for Running Training”: If running is aimed at fitness, it is necessary to cooperate with rest. Otherwise, fatigue will cause fatigue or pain in the body. Generally, you can run for two days off or one day off for three days.

How to adjust the running plan according to individual conditions

It should be noted that failing to meet the above criteria and running once a week can not be said to have no effect. For example, a person with poor physical fitness ran once a week, and walking and walking on other days could also help the body maintain its health. Therefore, the number of days to run is determined based on your physical strength, nature of work, and degree of fatigue. As for whether you should start exercising on that day, you can make a decision based on the following factors: the degree of muscle fatigue, the quality of feeling when you wake up in the morning, the increase or decrease in weight, the quality of your appetite, and so on.

In addition, during the running, the ankle joints and knee joints are subject to great impact. If the exercisers are more obese, they are easily injured. In this case, other forms of aerobic exercise may be considered to temporarily or partially replace running. Such as swimming, elliptical machines (commonly known as spacewalkers), cycling and more.

How to develop a better fitness plan

Running is more about exercise of cardiopulmonary function and physical endurance. If you want to achieve comprehensive health, you need to select other sports as a supplement. This can increase the diversity and interest of exercise, improve the training effect, and improve the body. Health level. We generally recommend running 2-3 times a week and participating in other sports activities 2-3 times.

Women's friends can choose beautiful ballet, peace yoga, pilates with a slender body, sculpted fitness ball exercises, and fat-burning boxing, etc.; male friends can choose to increase muscle fitness or enhance body flexibility. Sexual sensitivity and the ability to enhance self-defense skills in combat courses; middle-aged and old friends can be combined with Chinese traditional sports Taijiquan, Tai Chi sword, Yangge, etc. to exercise. There are also many “games” like ball games, swimming, hiking, rock climbing, equestrian and so on. They can be used to adjust your training plan, enjoy sports, enjoy health, and make our life more sunny and colorful.

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