Instead of calculating how many kilometers you run every day, it is better to measure the running distance according to your physical condition. For example, people around the age of 40 should keep their heart rate at about 130 times per minute when running. In this state, people's bodies only sweat slightly, which will not bring too much burden to their bodies. Besides, you should also ask about the running time. It is best not to run for less than 30 minutes or more than 60 minutes or 45 minutes every day.
If you feel physically fit, running for 60 minutes is the most. At this speed, after 40 years old, you can probably run 1 10 steps per minute, which is 6,600 steps in an hour, or 6 kilometers in kilometers. Such a running distance is quite suitable for a 40-year-old person. Of course, it is a very good thing that a person can run down four kilometers in about 45 minutes. If you need to lose weight, you need to run about 6 kilometers every day.
In fact, the most important things about running are the following:
Check whether your body is suitable for running before running. Some middle-aged people have been in a sub-health state and have many minor problems. If you don't feel well that day, you'd better not run, otherwise it's easy to have an accident. If your body is fit for running, then you must stick to it, because running can't make you healthy once or twice, and it needs long-term persistence.
Pay attention to the method when running. The soles of your feet should fall naturally, and you should also pay attention to the body coordination of the whole body. Pay attention to avoid falling or hurting your body. You can also change some methods when running, such as running backwards, which can exercise your sense of balance. When running, you must pay attention to uniform speed, and never stop suddenly or accelerate suddenly, which is not conducive to health and fitness.
It is best to choose an elastic plastic track for running, and there are no obstacles around. Never run near some crowded or dangerous venues, which will not only affect your running mood, but also easily sprain your body and bring you some harm. And the bad surrounding environment will also affect your breathing.
Finally, the running time of middle-aged people is best arranged at night. At this time, the body is not bad in all aspects, and the air is good at night. You can feel tired after exercise, which is also beneficial to the generation of drowsiness, which can better sleep and improve the quality of sleep.