What are the principles of running for fitness?

　　exist exercise In the early stage, it is appropriate to run as fast as you can without feeling uncomfortable and as far as you can without feeling strenuous.

　　In order to determine the level of your own exercise level, you can take some tests three to four months after participating in running exercise. During the test, the distance run in 12 minutes is used as the starting point for calculating the level.

　　For people in the 30-39 age group, if the distance they can run in 12 minutes cannot reach 1.5-1.8 kilometers, it means their exercise level is poor; if they can reach 1.8-2.6 kilometers, it means their exercise level is good; if they can run more than 2.6 kilometers, they have reached an excellent exercise level.

　　For people in the 40-47 age group, those with poor exercise levels ran less than 1.6 kilometers every 12 minutes; those with good exercise levels ran 1.7-2.4 kilometers; and those with excellent exercise levels ran more than 2.5 kilometers.

　　The distances run by poor, good and excellent people over 50 years old every 12 minutes are divided into less than 1.5 kilometers, 1.6-2.4 kilometers and more than 2.5 kilometers.

　　Don't fantasize about achieving ideal results in the short term. Only regular exercise will improve your exercise level. Running longer distances won't do much good if you only run once a week. Because during the six days of interruption of running, the body tissues have exhausted all the benefits of running. Therefore, you should not run less than three times in a week. People who usually lack exercise often exercise too much once they decide to start exercising regularly, which can lead to adverse consequences. Physical exercise should be done step by step, and the following items should be recorded in the diary every day:

　　1. The nature, content, duration and time of each exercise;

　　2. Self-feeling before, during and after exercise;

　　3. Appetite and sleep status;

　　4. Do you have the desire to continue to participate in exercise?

　　5. Pulse beating condition.

　　Based on the above records, it is not difficult to analyze the amount of exercise and make necessary adjustments to the exercise in time. Generally speaking, the pulse beat should not exceed 120 beats/min after running for 5 minutes, and the pulse beat should not exceed 100 beats/min after running for 10 minutes. If the pulse rate is too high, the amount of exercise must be reduced.

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