How long is the appropriate time for aerobic running?

As we all know, running is a very good aerobic exercise and the most traditional sport. Almost all of us have been running since we were young. In recent years, with the continuous development of aerobic exercise, more and more people have started running for the purpose of fitness, especially the elderly. But how long is the most appropriate amount of aerobic running? This is very valuable for people who exercise.

For people who use running to lose weight, different physiques are suitable for different speeds. For a normal 150-pound, 30-year-old, 175mm tall man, 6.5 kilometers per hour on a horizontal treadmill is best, and jogging for 40-50 minutes is best. If you walk fast, adjust the slope to 10%, the speed to 5-6 kilometers per hour, and the time is 30-40 minutes. If you run for fitness, generally running for about 30 minutes is enough. You can adjust the speed according to your preference, or you can run according to the built-in program of the treadmill. The following aspects should be paid attention to during exercise

First, no matter whether you run fast or slow, your heart rate during exercise should be kept between 110 and 140. There is no need to exercise too fast, and if you exercise too slowly, the exercise effect will not be good. You can stop exercising, calculate your heart rate within 10 seconds, and then multiply it by 6, which is your heart beats per minute.

2. Aerobic exercise, at least three times a week, preferably four times or more.

3. Each exercise session should not be too long, no more than one and a half hours, otherwise it will affect your work and life the next day.

Generally speaking, the running time for aerobic exercise is neither long nor short, half an hour is the most appropriate. Of course, this is the time set based on jogging. If you exercise at a fast speed, then don't exercise for 30 minutes. Less than 30 minutes is most appropriate, so as not to interfere with people's normal work and life.