When is the best time to exercise on a treadmill?

When it comes to indoor sports, we will think of the gym. To exercise in the gym, we need to warm up beforehand, and running is the best way to warm up. And there are treadmills in the gym for us to run. Most people run on a treadmill for a random period of time without paying special attention to the best time to exercise on the treadmill. There is a certain amount of knowledge involved here.

For those who run twice a week for 20 minutes each time, their physical fitness after exercise is almost the same as before exercise.

Those who run 3 times a week for 30 minutes each time or 4 times a week for 20 minutes each time have significantly improved physical fitness after exercise.

People who exercise five times a week and exercise for more than 30 minutes each time will see the greatest improvement in their physical fitness after exercise.

But according to the latest sports science findings, running does not need to be forced, just gradually increase the amount of training. Generally speaking, people who take up running for fitness, in order to achieve a certain training effect, must meet three basic indicators: duration of more than 20 minutes; heart rate of more than 120 beats/minute (for young people); frequency of more than 3 times a week. In other words, running 3-4 times a week is enough. The body needs “rest days” Why is it not necessary to run every day? Dr. Keiji Yamaji, professor at Toyama University in Japan and scientific committee member of the Japan Athletics Federation, mentioned in his book "Key Points Guide to Running": If running is for the purpose of fitness, it is necessary to combine it with rest, otherwise excessive fatigue will cause physical problems. Generally speaking, you can run for two days and rest for one day, or run for three days and rest for one day. The fact that exercise can promote physical health is based on the theory of "super recovery": the amount of exercise that exceeds the normal load of the body can bring stronger stimulation to the muscles and internal organs, so the body will think that its components do not have enough "power" and will organize "resources" to enhance related functions, so the body's health level and athletic ability will increase. However, exercise can also cause physical fatigue, so the body needs to be given a certain amount of time to complete "super recovery." Otherwise, it will not only affect normal work and life, but also cause injuries.

Although every type of exercise is very helpful to people's physical health, you should pay attention to scientifically arranging your time and exercise according to your physical condition. Some of the small methods described above are often overlooked by us. As long as they can be allocated according to the best time, the effect will be better and the time used can be reduced.