Running tips for fitness

If we want to exercise in our daily life, running is a healthier way of exercise, so we recommend that you take some time to exercise in your daily life. We usually do proper fitness running to improve our body resistance, but we need to pay attention to the running skills. First of all, we need to do warm-up exercises and pay attention to the intensity of the exercise, choose suitable shoes and the number of times we run.

1. Warm-up exercises must be done during running. They are to make the body gradually transition from a relatively quiet state to a state of moderate muscle tension, thereby increasing the excitability of the central nervous system and the activity of various organs to adapt to the needs of running. You can start by doing arm swinging, leg swinging, bending, turning, squatting and other gymnastics movements, paying special attention to moving the hip, knee and ankle joints. When your whole body becomes warm, you feel light and your heart rate reaches 85 beats per minute or above, you can start running.

2. Running requires a certain amount of exercise, which is composed of exercise intensity, exercise time and exercise density. Mastering the intensity of exercise is the key to fitness running. Heart rate is generally used to measure exercise intensity.

(1) Appropriate exercise intensity. The heart rate per minute is 170-age. If a runner is 40 years old, his appropriate heart rate when running should be around 130 beats per minute.

(2) The number, duration and distance of practice. Teenagers should exercise 4-5 times a week, 20-25 minutes each time, and the distance is about 3000 meters; middle-aged and elderly people should exercise 3 times a week, 15-20 minutes each time, and the distance is about 1500 meters.

3. Cooling-off exercise After running, you should do some cooling-off (relaxation) activities to allow the organs of the human body to gradually return to a relatively quiet state from the exercise state. The main method is to walk slowly for a distance, do some relaxation exercises, and take deep breaths, etc., usually for 3-5 minutes. In order to improve the current level of health, the human body must undergo overload exercise regularly. Physical exercise will inevitably increase the consumption of energy substances and cause metabolic imbalance, but this consumption is temporary. With the end of exercise, assimilation is enhanced, and the body's tissue cells will get more replenishment, thereby making the body more vibrant. This is the "overload principle" that must be followed in exercise.

The above tells us in detail what the fitness running techniques are. I believe that after reading the content introduced in this article, you should know how to improve your running skills. If we want to improve our running skills in life, we suggest that you should pay attention to the intensity and posture of exercise.