Running fitness should pay attention to matters

Running fitness should pay attention to matters

Anyone who participates in fitness running should pay attention to sticking to regular and gradual progress, especially paying attention to controlling the amount of exercise.

In addition, it is especially important to learn to “self-control”.

  Because sometimes the desire to run suddenly disappears, it is necessary to separate the “can’t run” or “do not want to run” subdivision.

Of course, if you are sick, you should never run, but in other cases you should overcome the “inertia” and stick to exercise.

  In the early stage of exercise, the speed of running is limited by the feeling of not feeling uncomfortable, and the distance of running is not difficult to feel.

There may be muscle pain in the lower limbs after running. This is a normal reaction, and this phenomenon will disappear after a few days of exercise.

  In order to determine the level of your own exercise level, you can take some tests after three to four months of running exercise. The distance that is run in 12 minutes during the test is the starting point of the calculation level.

  People in the 30-39 age group will not reach the distance of 12 minutes in 12 minutes.


8 km, indicating that the exercise level is poor; if it can reach 1.


6 km, indicating that the exercise level is good; if it can exceed 2.

6 kilometers, that is, to achieve excellent exercise levels.

  For those in the 40-47 age group, the distance between the 12-minute exercise group is 1 per 12 minutes.

Within 6 km; good is 1.


4 km; excellent is 2.

More than 5 kilometers.

  Poor for those over 50 years old, the distance between good and excellent people running every 12 minutes is 1.

Within 5 kilometers, 1.


4 km and 2.

More than 5 kilometers.
  Don’t be tempted to achieve the desired results in the short term. Only regular exercise will improve your exercise level.

If you only run once a week, the distance you run is not long.

Because in the six days of interrupted running, body tissue has consumed the benefits of running.

  Therefore, running within a week must not interfere three times.

People who are usually lack of exercise, once decided to start regular exercise, often exercise excessively, which will lead to adverse consequences.

Appropriate step by step in physical exercise, the following items should be recorded in the diary every day: 1, the nature of the exercise, the content, the date of the duration and the time spent on each exercise; 2, the self-perception before exercise, exercise and after exercise;  3, appetite and sleep conditions; 4, whether or not to continue to participate in exercise; 5, pulse beat situation.

  According to the above records, it is not difficult to analyze the amount of exercise and make necessary adjustments to the exercise in time.

At least, after 5 minutes of running, the pulse beats more than 120 beats/min, and after 10 minutes of running, the pulse beats more than 100 beats/min.

If the pulse rate is too fast, the amount of exercise must be reduced.