How many kilometers should a woman, or man run daily to be fit, How many km run per day to lose weight, What is the minimum distance to run daily to keep healthy

Introduction

Running is a very good way of exercise. Persistence in running and developing a habit will greatly change your physical health, body and mental outlook. As for how many kilometers to run a day, the specific situation varies from person to person. For the average person, I think about 5 kilometers, about 30-40 minutes, is more suitable for most people. How many kilometers should a woman

How many kilometers should a woman
How many kilometers should a woman

The reason why most people choose

  • Appropriate distance
  • Appropriate time
  • The intensity is appropriate
  • If you want to lose fat
  • If you want to increase cardiorespiratory function
  • If you want to exercise normally
  • Pay attention to maintaining adequate sleep and rest
How many kilometers should a woman
How many kilometers should a woman

Appropriate distance:

About 5 kilometers, and the amount of exercise is suitable for most people. Adjust up and down according to each person’s physique and physical condition, that is, to achieve the purpose of exercise, the body generally does not feel too tired. It will not affect normal work and study. After a long time, most people can stick to it.

Appropriate time:

Run about 5 kilometers, the time is about 30-40 minutes, plus warm-up stretching and relaxation, basically control at about 1 hour. For those who have the habit of getting up early to exercise, they will not feel time-stressed. After exercising, others may still be in dreamland.

The intensity is appropriate:

Some people can run very well, more than ten kilometers a day, of course, it is not to say that ten kilometers is not good. But from the perspective of health preservation, running is not a competition, not a competition, and it is not that the more you run, the longer the better. The body is sweating, feeling relaxed and comfortable, and it is enough to achieve the purpose of exercise.
How to choose the right amount of exercise

If you want to lose fat: How many km run per day to lose weight

How many km run per day to lose weight
How many km run per day to lose weight

The recommended duration is more than 30-40 minutes, about 5 kilometers. Because at the beginning of running, the proportion of glycogen energy supply is high, and the proportion of fat energy supply is low. With the increase of time, about 30 minutes or more, the proportion of fat involved in energy supply is relatively large. At this time, fat begins to be consumed in large quantities, the fat burning efficiency is the highest, and the fat reduction effect is good.

If you want to increase cardiorespiratory function:

You must control your heart rate when running, and maintain it at 60%-80% of your maximum heart rate. The effect is the best. Running too slowly does not achieve the purpose of exercise. Running too fast, the duration is too short, the body is easy to fatigue.

If you want to exercise normally:

Generally control the speed of running and talking, and it is advisable to make your body relaxed and comfortable without fatigue.

Pay attention to maintaining adequate sleep and rest:

Generally exercise 4-5 times a week and rest for 2 days.
In short, running seems simple and everyone can do it, but you must pay attention to details and learn more professional knowledge of running. Master the skills, develop habits, and persevere in order to run for a long time and have a healthy body.

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