The best time to run in the morning. The morning is the time when the carbon dioxide concentration is the highest and the air dust is the most serious. At this time, going out for a morning run can easily cause respiratory diseases. Try to choose the time period from 7 to 9 o’clock, when the air quality is slightly better.
Before running, it is necessary to prepare for activities. This is to gradually transition the body from a relatively quiet state to a moderate muscle tension state, to improve the excitability of the central nervous system and the activity of various organs to adapt to the needs of running. You can do arm swinging, leg swinging, bending, turning, squatting, and other gymnastics first, especially paying attention to moving hip, knee, and ankle joints. You can start running when your body is feverish and your body feels light and your heart rate reaches 85 beats/min or more.
Running must have a certain amount of exercise, and mastering exercise intensity is the key to fitness running. Heart rate indicators are generally used to measure exercise intensity.
(1) Appropriate exercise intensity. The heart rate per minute is 170-ages. If the runner is 40 years old, his proper heart rate when running should be about 130 beats/min.
(2) The number, time, and distance of the practice. Adolescents 4 to 5 times a week, each time 30 to 40 minutes, at a distance of about 5000 meters; middle-aged and elderly people 4 times a week, each time 25 to 30 minutes, a distance of about 3000 meters. Run as long as possible to lose weight.
The amount of exercise you run every day is not constant, and you can increase or decrease it slightly according to your physical condition. If you exercise 4 times a week, the amount of exercise can be adjusted with large, medium, and small. The increase in the amount of exercise must strictly follow the principle of step by step, and must not be rushed.
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