Run 5 kilometers every day

A 5-kilometer journey takes a long time to complete. For those who want to keep fit, 5 kilometers a day is the minimum. As long as you can persist for a few months, you can not only have a devilish figure but also have a healthy body. It has many advantages in enhancing immunity and improving physical health. After running 5 kilometers in winter, you must pay attention to keeping warm. Keeping your body warm will prevent you from catching a cold.

What are the effects of running five kilometers at different times?

1. Run 5 kilometers in 20 minutes

For amateur running enthusiasts, this speed is very good. If we can run five kilometers in 20 minutes, it means that our speed and muscles have reached a certain level. At this time, we mainly exercise our cardiopulmonary function, making our heart stronger. Running five kilometers within 20 minutes can also help build muscle. The effect of muscle training can be improved by increasing speed or increasing weight.

2. Run 5 kilometers in 25 minutes

Although there is only a difference of five minutes between 25 minutes and 20 minutes, it has greatly changed the way we exercise. If we run five kilometers in 20 minutes, we will be in an anaerobic state most of the time during the exercise. However, if we run five kilometers in 25 minutes, most of our exercise will be aerobic. Running five kilometers at this speed can effectively help us burn fat and lose weight, and is very helpful in reducing our body fat percentage.

3. Run 5 kilometers in 35 minutes

Running five kilometers in 35 minutes is a relatively slow speed, basically no different from brisk walking. However, this can also achieve the effect of burning calories and burning fat. In addition, exercising at this speed will cause minimal damage to our body.

What are the precautions for the 5-kilometer weight loss method?

1. The base weight is too large, so pay attention to the speed

If our base weight is too large, we must try to run five kilometers in more than 35 minutes. Because our base weight is large, although the speed is slow, the calories burned cannot be underestimated. If we run too fast in order to achieve quick results, it is easy to cause serious damage to our knees.

2. If you are too old, you should pay attention to safety

The physical fitness of the elderly is relatively low and their bone quality is not very good. If they fall, they can easily suffer serious fractures. Therefore, when the elderly are doing this sport, they should pay attention to the quality of the ground and try to choose a flat, non-sloped surface for exercise.

3. When exercising your muscles, pay attention to weight bearing

Gaining muscle through running is a slow process. Moreover, when our speed reaches a certain level, the muscle gain is very small. Therefore, we can give our muscles a greater stimulus by increasing the pressure. When carrying weights, try to choose qualified fitness equipment, which can reduce the harm to our body.