How much time is needed for fitness running to be effective?

With the popularization of fitness concepts, many people have developed the habit of running in the morning or evening, or running outdoors to relax in their spare time. For example, when you feel stressed from work or life, running is a very good way to vent your dissatisfaction and negative emotions. Running can relieve stress and also have a fitness effect. So here is a question, how much time do we need to run for fitness?

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 noted 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.

4. Do warm-up exercises before exercise to prevent injuries, do relaxation exercises after exercise, and replenish some water before, during and after exercise, especially some light salt water after exercise.

The above content is the editor’s introduction to the reference standard of how long it takes to do fitness running. I believe you will understand it after reading it. When running, you should pay attention to your steps, which can be big or small, high or low. The average duration of running is basically half an hour. It is best to focus on jogging. Remember to wear loose clothes when running, and the close-fitting and elastic pants will also have a good running effect.