Many people know that running can help the body lose weight. Long term running can well regulate the body's endocrine system. Running needs long-term persistence. So do you really want to run every day?
Do you run every day or every other day
The suggestion is to start running the next day. Normal people only need to keep exercising for 1-3 hours a week to maintain their health, that is, you only need to accumulate 60-200 minutes of exercise every week, but this 60 minutes is high-intensity exercise, and ordinary exercise needs to reach more than 150 minutes, You can allocate your exercise time reasonably. You only need to accumulate exercise time to meet the requirements.
Running the next day just makes up for this. That is to say, if you are a novice, some people may have muscle soreness on the second or even third day after running or mountain climbing (have you ever seen it). The accumulation and discharge of muscle lactic acid needs a process, and the movement the next day can completely recover the soreness.
The weekly running volume does not exceed 240-250 kilometers, and the running posture, stretching and warming up before and after running generally will not hurt the knee. Marathoners train every day and run every day. It is normal to run more than 200 kilometers a month, but the incidence of knee injury is lower than that of ordinary runners, so reasonable running training is necessary.
During the non running period, we can find some other aerobic exercises, such as walking, swimming, cycling and badminton. These exercise intensity is relatively low and the damage to the body is relatively small, but they also have good exercise results.
If it is half horse or full horse training and physical fitness maintenance, running three times a week is the basic training. You can increase the training 1 ~ 2 months before the competition (add one time), but if you want to improve your later endurance, you may want to run more than five times a week.
Do you need to run every day
Running training is conducted according to their physical condition. Normally, running masters or marathon runners will set a 'rest period' according to their physical conditions. Of course, rest is to better meet the next competition and the next self challenge. Because during the rest period, our brain and body can be well recovered and resurrected with blood. Therefore, when you start to have muscle pain and knee injury after running and overtraining, you should immediately set a rest period and see how long you need to rest to recover according to your physical conditions.
In a 10 day rest cycle, the body's hormones and musculoskeletal system can be completely restored without leading to a significant decline in aerobic capacity and neuromuscular function. Therefore, depending on your physical condition, the short one is 3 to 5 days, and the long rest should not exceed 10 days.
Now many people run to lose weight. For friends who want to lose weight, the running time should be well controlled. It's best to float between 30 and 40 minutes. Only in this way can the weight loss effect be satisfactory! Because according to the energy supply principle of the human body, the body burns more fat after running for more than 20 minutes, and burns more fat after 30 or 40 minutes, so such running time can make you lose weight faster.
How does running have an effect on weight loss
In fact, for young and middle-aged people, our best running time is still about half an hour. Don't run too much. Running too much is really not good for our health, so we should exercise in moderation and don't exercise too much.
However, if you want to have the effect of weight loss, such running may be difficult to achieve obvious effect. For example, a normal person consumes about 300 calories for 5 kilometers, and only 900 calories three times a week. A full meal is almost the same, so it is difficult to have the effect. Therefore, in order to lose weight, you should run 6 days a week (leave one day to reward yourself) for 5 to 8 kilometers each time. In this way, you consume an average of 300 ~ 450 calories a day. After one month, you will find fruitful results.
For those who have a certain fitness foundation and master the correct running methods, if they want to run, it is recommended to run for two consecutive days at most. For runners who need to participate in the whole marathon, they should also follow the principle of avoiding overload running. In order to prevent physical injury, they should run for two consecutive days at most, and then rest and recover with their physical condition.