1. Warm-up activities: It usually takes 5 to 10 minutes. You can jog for 2 to 4 minutes first, then do some whole body flexibility exercises, or walk quickly and do some stretching activities. A safer and more effective way to practice flexibility is to sit on the ground or lie on the mat for static stretching.
2. Running activities: This part is the core content and must be guaranteed in quality and quantity. The so-called "quality" means that the heart rate during exercise should reach the "effective heart rate range" (60% to 85% of the highest heart rate);
The simple calculation method is to subtract the remainder of your age from the parameter 180 (or 170), which is the heart rate that should be achieved during exercise. The so-called "quantity" means running for 20 to 30 minutes at a time (or alternately running), and it is best to exercise 3 to 5 times a week.
3, muscle strength exercise: This is mainly aimed at some muscle groups that have not been fully exercised during running, mainly the muscles of the limbs and the muscles of the waist and abdomen. You can do unarmed or weight-bearing muscle exercises, such as push-ups, pull-ups, sit-ups, push-ups, weight lifting, etc. Finally, do some relaxation and flexibility exercises for a few minutes.
4, finishing activities: After endurance exercise for 20 to 30 minutes, it is not appropriate to suddenly stop or sit down or lie down, because the sudden stop of muscle movement will prevent blood from flowing back to the heart, causing cerebral ischemia, athletes will feel dizzy, and even lose consciousness. The correct way is to slow down, continue running for 3 to 5 minutes, and do some upper limb relaxation activities at the same time, so that the heart rate will slowly drop.
Extended data:
Precautions after running:
1, don't stop to have a rest after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.
2. Be sure to stretch the leg ligaments after running (the purpose is to prevent the calf muscles from caking, stretch the muscle lines, and make the muscle lines slim). There are many ways to stretch leg ligaments. You can straighten your legs, bend over, reach your toes with your hands, press your feet on the steps, lean forward, or lunge leg press.
3. Keep warm during and after running, and don't sweat off a lot of clothes, which will lead to a cold.
4. Replenish water in time. Take a rest for 5- 10 minutes before drinking light salt water or warm water, but avoid drinking cold water or frozen drinks.
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