How many kilometers can I run every time to achieve the effect of exercise？

A running friend asked Lao Wang: middle-aged women, running is not to lose weight, just want to exercise.Running a few kilometers every day can achieve the effect of exercise.?

When a person is still in the novice period of running, he wants to give up at any time. When I entered the love period with running, I can already feel the fun of running, and my ability has been greatly improved. I want to run every day, and distance is a belief.

After running for a long time, I have reached the rational period, and I have a better understanding of the importance of healthy running, instead of blindly pursuing the amount of running, and I have a clear understanding and goal of my running plan.

Therefore, runners who can ask this question are generally mature runners.

However, there is no uniform standard answer to how much distance to run to achieve the effect of exercise.

Just like a pony crossing a river, the squirrel thinks the river is too deep, but the cow thinks the water is too shallow. Only by practicing can we find out the answer.

Some people run 10 kilometers every day to stay awake, but if you feel tired after running 10 kilometers every day, you need to make a change, because it is not suitable for you.

Let’s just say yesvary from person to person.

If you want to lose weight, you need to run more. Generally speaking, running for 10 kilometers or an hour at a time will have a better weight loss effect.

If you want to run a marathon, you need to run more: more than 10 kilometers each time, and pull a long distance of more than 20-30 kilometers every week.

For people who want to stay healthy, running 5-6 kilometers at a time is enough for about half an hour, which is more suitable for most people.

1. Moderate distance:Running about 5 kilometers is suitable for most people. According to personal physique and physical condition, it can be adjusted up and down appropriately to achieve the purpose of exercise without excessive fatigue. After exercise, it does not affect normal work and study. After a long time, most people can stick to it.

2, the time is moderate:Running for about 5 kilometers takes about 30-40 minutes, plus warm-up, stretching and relaxation, and the total time is basically about 1 hour. If you have the habit of getting up early to exercise, time should not be too tight.

3, moderate strength:Although running is a good way to exercise, it does not mean that the more you run, the better. From the point of view of health, running is not a competition or competition. What is important is to achieve the purpose of exercise, sweat and feel relaxed and comfortable.

When running, you should control your heart rate and keep it between 60% and 80% of the maximum heart rate, which is the best effect. If you run too slowly, you can’t achieve the exercise effect. If you run too fast, you will get tired easily and the time will be too short. Generally speaking, it is advisable to speak at a speed while running, so that the body feels relaxed and comfortable and will not feel tired.

In addition, we should pay attention to keep enough sleep and rest, exercise 4-5 times a week and rest for 2-3 days.

To achieve the effect of physical exercise, the key is to keep running instead of just paying attention to the distance of running.Perseverance and perseverance are important qualities needed for running and exercising.

Running is a long-term continuous exercise activity, and occasional running can’t effectively improve your health. The real effect comes from persistent running.

When we insist on running, our bodies will gradually adapt to this sport and get more benefits. Gradually increasing the running time and intensity can gradually improve our physical fitness level. Although we may feel difficult and tired at first, through perseverance, our bodies will gradually adapt and become stronger.

It is also important to keep a positive attitude. Running is not always easy and enjoyable, and sometimes there will be setbacks and difficulties. However, it is in overcoming these difficulties and challenges that our perseverance and determination are tempered and strengthened.

To achieve the effect of exercising,Perseverance is the key. No matter how many kilometers we run or how much time we spend, as long as we persevere, we will certainly be able to get good health and good sports results.