(2) But it is not recommended to run 5 kilometers every day.
(3) Even if you run for health, you don't have to run every day.
(4) Many studies show that instead of running every day, it is better to increase the intensity of running every other day.
(5) Marathon runners don't run every day. The body always needs rest and recovery.
(6) Exercise stimulates the body to become stronger, but exercise itself is the destruction of tissues, which will become stronger in the recovery after stimulation. And recovery is inseparable from rest.
Five kilometers a day is the best. Let me express my views below.
First, running is the best and simplest way for a person to exercise. Five kilometers a day, twenty-one days, becomes a habit. If you stick to it, it is a very good exercise habit and will bring many changes to your life.
Second, if physical conditions permit, you can stick to it every day. If you can't finish your daily tasks because of some other factors, you should squeeze out three or four days a week to exercise to keep in good condition.
Third, during running, we should pay more attention to rest, diet and self-discipline.
Long-distance running has two main purposes: maintaining good cardiopulmonary function, reducing body fat content and maintaining certain muscle strength. Muscle strength, broken equipment, unarmed fitness, street dance and other ways are more efficient, so long-distance running is mainly to improve the heart and lungs and reduce fat.
Scientific research shows that when the heart rate is maintained at about 90- 120, the body's fat consumption efficiency reaches the highest value after 40 minutes.
So, if it's to lose fat, don't care how many kilometers you run, as long as you keep running for more than 40 minutes at a time. Generally speaking, every hour 10 km is the running standard that most adult men can complete. So it is most appropriate to run more than seven kilometers at a time.
But the most effective way to reduce fat is to combine strength with aerobic, and follow the arrangement of "strength first, then aerobic". One is to carry out strength training and consume the energy stored in the body, such as atp and sugar in muscles; When doing aerobic training again, the efficiency of fat consumption is much faster than that of simple aerobic training.
Of course, if you are an old man who just started exercising and your body is still recovering, you can lower some standards in front, but you must run more than seven kilometers at a time and increase some strength training.
Long-distance running, that is, long-distance running, is generally more than 5000 meters
Long-distance running events in track and field competitions are usually divided into 5000 meters and 10000 meters. Long distance running is divided into jogging and running. Jogging, also known as jogging, jogging or jogging, is a moderate-intensity aerobic exercise, aiming at warming up or exercising and running a relatively long distance at a slow or moderate pace.
When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep and long, slow and rhythmic. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When jogging, your arms should be light and swing naturally. Jogging can maintain the good heart function of middle-aged and elderly people, prevent the elasticity of lung tissue from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteries. It can accelerate fat consumption and achieve the goal of losing weight quickly. It can also enhance physical fitness and improve disease resistance.
Running fast is an anaerobic exercise. When running fast, you can get rid of excess weight, relieve stress and burn a lot of fat. Running fast will generally exercise the explosive power of human muscles. Stick to the pace of 5 kilometers a day and 5 to 6 minutes per kilometer, that is jogging. If you persist, your body will be very healthy. If you run 5 kilometers at a pace of 3 to 4 minutes, it is a fast run, which will improve your muscle explosive power, enhance your cardiopulmonary function and make you refreshed every day.
On the road of running, only by persevering, forming good habits and persisting in running can we have a good body and a good mood.
Running and fitness has many benefits. I take a day off from running for two days and distribute the speed six times a day for three months. Physical examination indicators have changed greatly. I encourage you to keep running.