Experts from the Sports Department of Chengdu Sport University commented that running is a sport loved by the public, and only by truly mastering scientific running methods can you achieve twice the result with half the effort.
Experts say that anyone who participates in fitness running should pay attention to consistency and gradual progression, and especially control the amount of exercise. In addition, it is essential to learn "self-control," which is particularly important. Because sometimes the desire to run may suddenly disappear, and it is necessary to distinguish between "cannot run" and "do not want to run." Of course, if you are sick, you must absolutely not
Experts say that anyone who participates in fitness running should pay attention to consistency and gradual progression, and especially control the amount of exercise. In addition, it is essential to learn "self-control," which is particularly important. Because sometimes the desire to run may suddenly disappear, and it is necessary to distinguish between "cannot run" and "do not want to run." Of course, if you are sick, you must absolutely not
run, and in other cases, you should overcome "laziness" and stick to exercising.
In the early stages of exercise, the speed of running should be limited to a level where you feel no discomfort, and the distance run should be such that you feel no strain. After running, you may experience soreness in the lower limb muscles, which is a normal reaction and will disappear after a few days of continued exercise.
To determine your fitness level, you can conduct some tests three to four months after starting running. The distance you can run in 12 minutes is used as the starting point for calculating your fitness level.
For people aged 30–39, if the distance covered in 12 minutes is less than 1.5–1.8 kilometers, it indicates a poor fitness level; if it reaches 1.8–2.6 kilometers, the fitness level is good; if it exceeds 2.6 kilometers, it indicates an excellent fitness level. For those aged 40–47, a poor fitness level is indicated by covering less than 1.6 kilometers in 12 minutes; a good level is 1.7–2.4 kilometers, and an excellent level is over 2.5 kilometers. For those over 50, poor, good, and excellent levels correspond to distances of less than 1.5 kilometers, 1.6–2.4 kilometers, and over 2.5 kilometers, respectively, in 12 minutes.
Running should follow the principle of gradual progression. Don’t expect to achieve ideal results in the short term. If you only run once a week, even a long distance is of little benefit. Because during the six days you stop running, your body tissues will have completely used up the benefits gained from running. Therefore, you should run at least three times a week. People who are usually not used to exercising often
In the early stages of exercise, the speed of running should be limited to a level where you feel no discomfort, and the distance run should be such that you feel no strain. After running, you may experience soreness in the lower limb muscles, which is a normal reaction and will disappear after a few days of continued exercise.
To determine your fitness level, you can conduct some tests three to four months after starting running. The distance you can run in 12 minutes is used as the starting point for calculating your fitness level.
For people aged 30–39, if the distance covered in 12 minutes is less than 1.5–1.8 kilometers, it indicates a poor fitness level; if it reaches 1.8–2.6 kilometers, the fitness level is good; if it exceeds 2.6 kilometers, it indicates an excellent fitness level. For those aged 40–47, a poor fitness level is indicated by covering less than 1.6 kilometers in 12 minutes; a good level is 1.7–2.4 kilometers, and an excellent level is over 2.5 kilometers. For those over 50, poor, good, and excellent levels correspond to distances of less than 1.5 kilometers, 1.6–2.4 kilometers, and over 2.5 kilometers, respectively, in 12 minutes.
Running should follow the principle of gradual progression. Don’t expect to achieve ideal results in the short term. If you only run once a week, even a long distance is of little benefit. Because during the six days you stop running, your body tissues will have completely used up the benefits gained from running. Therefore, you should run at least three times a week. People who are usually not used to exercising often
overdo it once they decide to start exercising regularly, which can lead to negative consequences.
Generally speaking, your pulse should not exceed 120 beats per minute five minutes after running, and should not exceed 100 beats per minute ten minutes after running. If the frequency is too high, you must reduce the amount of exercise.
Generally speaking, your pulse should not exceed 120 beats per minute five minutes after running, and should not exceed 100 beats per minute ten minutes after running. If the frequency is too high, you must reduce the amount of exercise.