Running is a healthy lifestyle. Running has become the first choice for everyone's fitness because of its simplicity, small space limitation, high-intensity and moderate-intensity exercise.
Research shows that adults should do moderate-intensity exercise for more than 150 minutes per week. Running is only a moderate-intensity exercise, running five times a week for 30 minutes each time. There is strength and rest. No running too little to stay healthy. It will not run too much, causing fatigue and pain. On this basis, you can appropriately increase the running time and mileage. Adjust according to your own situation and choose the appropriate amount of running. The most important thing here is to emphasize that healthy running is the most important.
According to health science research. Running can increase muscles, improve heart and lung capacity, lower blood pressure, help us expel toxins from the body, help us shape, lose weight effectively, and so on. What we need to do is to choose the running mode that suits us. Keep running.
In addition, proper running shoes can effectively protect foot joints and avoid injuries.
According to scientific data, everyone has at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity every week. Running is basically a high-intensity activity. Run 3~5 times a week for 15~25 minutes each time, which can achieve the minimum weekly running amount and keep healthy.
I like to run 5 kilometers at a time, with a pace of 4~6 minutes per kilometer (3~5 times a week), which can basically meet the minimum running amount per week.
Set the running amount and speed according to your physical fitness, and don't rush for success. As a qualified runner, you should warm up and stretch every time you run, and then adjust your pace during the running.
A while ago, the State Council issued a policy on daily exercise for ordinary people, requiring everyone to do exercise every day (6000~ 10000 steps). Generally speaking, 6000 steps is almost equal to jogging for 5 kilometers. Because the intensity of running is much higher than that of walking, the intensity of jogging 5km = 15000 steps, which means running 15 ~ 20km per week can meet the requirements of the State Council.