Why do you need 75 minutes of running training every week instead of 75 minutes of walking training? This is because the research found that human health needs high-intensity exercise, so as to stimulate the heart, lungs and other organs of the body. Of course, the higher the intensity, the shorter the time.
The reason why running is more intense than walking is because running requires both feet to leave the ground, muscles contract in strength to complete the air movement, while walking is supported alternately, which is the difference in strength.
So, if your body can't run, you can do it by walking fast and extending the time. Because running and walking at the same speed have different intensities, relatively speaking, the intensity of running is higher, while fast walking belongs to moderate intensity exercise, so the time should be extended to 150 minutes to achieve the effect of running for 75 minutes.
How to determine the intensity of running or brisk walking?
Speed, of course. Please refer to the following table for specific speed and intensity:
Through the above explanation and table, we can find that brisk walking can only become an intensive exercise like running if it reaches 7.2km/h, and it can last no less than 75 minutes per week. However, if the walking speed is less than 7.2km/h, it is necessary to ensure the amount of exercise per week 150 minutes.
Then, the problem comes again. Can you keep healthy just by ensuring 75 minutes of strenuous exercise or 150 minutes of brisk walking every week?
The answer is yes, but for the body, this kind of exercise can only maintain health, which means that the body can't make your body great in just 75 minutes or 150 minutes.
On the contrary, if you want to stay healthy, there is a lower limit to the amount of exercise, but there is no upper limit. As long as your physical condition permits, don't exercise excessively, so the more you exercise, the more you will benefit. For example, if the weekly high-intensity exercise reaches 150 minutes or the moderate intensity reaches 300 minutes, then your physical condition must be better than those who only do the minimum and lower limit exercise for 75 minutes.
Simply put, it is to ensure that you walk for an hour or run for more than 30 minutes every day. The amount of exercise mentioned here is for healthy and normal adults and should not be used under special circumstances.
After reading so much, you should know how much you run every day
So run, and you will stick to it. No one's body can run casually and healthily. More often, it is years of persistence and dedication that bring you healthy body!
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