The ability of running needs to be improved through persistent training. The first runners, those who are overweight, should walk faster and run less. With the improvement of physical fitness and knee endurance, the time and intensity of jogging can be gradually improved.
Jogglers who aim at reducing fat should run at least three times a week for half an hour to an hour, and their heart rate should be kept at 60-80% of the maximum heart rate. The calculation of maximum heart rate is based on 220 years old.
Jogging for muscle gain should not be too much, within three times a week, about half an hour each time. For people who often jog, the time and frequency of jogging depends on physical endurance and real-time state, but it is recommended to take a rest for one or two days a week. Anyway, jogging is for health, jogging should be for health!
Male, 48 years old, height 1.70m, weight 75kg
If people of the above age and size. It is estimated that there is not much exercise at ordinary times, in other words, there is no basis for exercise.
My suggestion is:
First, don't go. It is generally believed that walking can replace running. Judging from years of exercise, running and walking are really two different things.
Second, start with jogging. 170 is 75 kg tall, and it will be very difficult to run at first, so it will increase from 400 meters to 100 meters every day. After reaching 2000 meters, insist on running 2000 meters a month. Run 3000 meters from the second month and last for one month. Not only can you lose weight, but you can also easily run five kilometers after half a year. Be sure to run, don't go. Even if you run slowly at first.
Persistence is victory, come on.
It depends on the purpose of your running, whether it is simply for fitness, for weight loss or for marathon.
However, no matter what your purpose is, according to your height and weight, you should not run more than five kilometers every day for the first few months. You can run six times a week and have a rest, or five times a week. After several months of exercise, you feel that your physical fitness has improved, and then gradually increase your running amount, increasing by 65,438+00% every day.
If, after running for a period of time, you gradually like running, and you can have the confidence to stick to it and hope to participate in the marathon, then you should make some training plans that suit you. In addition to increasing the amount of running, you should also learn some professional running techniques, which can not only increase the fun of running, improve your running performance, but also avoid physical injury and achieve the goal of running into old age without injury.
Take part in the marathon step by step. At first, you can take part in 10 km or mini-run, train for a while, then take part in the half-horse, and then try the whole horse.
Because everyone's talent and physical fitness are different, it's better to decide the daily running amount and how many days of training a week, but according to my running experience in the past two years, it's very comfortable to start running after middle age, just for fitness, five to ten kilometers a day and six days a week. Half a horse is the most comfortable distance to participate in a marathon, and it won't be slow or particularly tired after running.
No matter how much you run every day or how many days you run every week, you should listen to your body reaction in time so as to adjust your training plan in time.
I think the more comfortable running training should be about five or six kilometers, two or three times a week, which is easier to stick to, and there is not much burden on the work after a morning run! It is moderate to control the speed at five and a half minutes per kilometer. I may be young, so the speed will be controlled at about five minutes! But be sure to warm up before running and stretch after running! From the first morning, it took me more than six minutes per kilometer, and it took me about half a year to reach this speed. Relatively speaking, running in spring and autumn is very comfortable! Summer is more difficult than winter, and it is really too hot in summer! It is suggested that you run as fast as possible. Pay attention to inhaling through your nose and exhaling through your mouth! Stop in time when your knees are uncomfortable! Running in tights is good for protecting leg muscles! I hope I can help you!
How many kilometers is it appropriate for middle-aged men to jog every day? 2-3 kilometers is just right. Exercise needs rhythm, and physical and mental pleasure is the most important. As for running for a few days, I think three to four days a week is enough. Not tired is the goal. Put your heart and soul into it. This is the fate of mankind. To save the abdomen is to save the hope of life. In any difficult environment, as long as there is hope in the heart, miracles will happen. With the help of the gods, it will only take effect through thinking. The slow road is aerobic exercise, and you will find it fascinating to be there. This is my personal experience of jogging for more than 20 years. Please discuss whether it is correct.
First of all, the purpose of your running should be clear. Is it fitness? Or to show off in the circle of friends? Or run a marathon? . . . Secondly, the definition of jogging varies from person to person. Everything is based on the heart rate, and it should be kept at around (220- age) X60% ~ 70% or you can chat but not sing while running. If you are heavy, don't run away easily. Start by walking (15min/km), walk (13min/km), and finally walk (10min/km). Don't start running until the weight and body mass index (24-25) drop to a reasonable running range! Finally, you need to warm up before running and stretch after running. Never stretch and warm up in the same way. Please don't neglect strength training, it is as important as Gera! Diet must be controlled, otherwise it is a waste of time! I suggest you buy a heart rate meter to make running more interesting!
Look at the time. I think running for 30-50 minutes at intervals of 5-7 km/day is almost enough.
If it's a day, 5 kilometers will be enough.
I'm 53 years old, and I'm thirty kilometers a week, four times, six and a half minutes! I feel fine!
Just jog five kilometers four days a week. After all, it will take some time for knee and ankle joints.
2-4 times a week, 3-4 kilometers each time.