Regarding running, I didn't want to say anything. In the past two days, I had a friend who had a knee injury. It was very serious. The reason was usually caused by inattention.
What makes you feel the deepest is that this injury could have been avoided! However, because I didn't care or pay attention to accumulating to such a serious degree, I read this friend's experience.
1. Please note the purpose of your running
Purpose Determines when, how, how often, and how fast you run.
If you are running to lose weight, then please note that you don't have to make too many demands on speed. The key is to maintain and control your diet over the long term. When you run at a pace of 4.5, the efficiency of fat loss is not necessarily higher than the running speed of 7.
It is best to run at 70%-80% of the maximum heart rate. For example, a 30-year-old has a heart rate of 140 at the time of running, which is better than a 170 heart rate. The key is the length of each run, not less than 30 minutes, preferably around 45 minutes (ordinary people).
[If you are a muscle-building fitness class], high-speed and medium-speed variable speed running is more suitable for you, so that the heart rate is repeatedly near the highest heart rate (close to anaerobic respiration).
If you feel weak and want to exercise your heart and lungs, then the 80%-90% maximum heart rate is the best. Take a 30-year-old man as an example. Control the heart rate at 160 to keep the heart moving efficiently, but you will not get into anaerobic exercise. After a while, you will improve.
If you are purely interested in this sport, then you have more freedom. You can choose the speed according to your physical condition and mood.
2. The importance of the knee
The knee joint is the joint with the most synovial membrane in the whole body. The synovial membrane is not only a layer of protective tissue, but also produces synovial fluid that lubricates the movement of the joint.
Knee joints are already subjected to a very strong load in daily life. When we exercise again, this load will double.
Modern medicine points out that when a person is running, the load on the knee joint is three to five times that of the body! In other words, a person weighing 70KG, when running, the knee load is between 210KG-350KG, this figure is terrible?
In fact, knee injuries are also the most headaches in running injuries. Other muscle strains, ankle sprains, and other rest periods, most of them can return to their original levels. Only knee injuries, recovery time is long, and many are irreversible. Therefore, runners should first attach importance to the protection of the knee joint.
The knee synovial is worn off. Can it not be regenerated?
Do not be afraid, it can be reborn!
The body itself has a repair function, so long as it is not worn out too much at one time, it can be repaired automatically over time, and it can also become more robust and wearable by using the proper frequency.
Because of the characteristics of the knee, when arranging exercise, one should pay attention to strengthening the exercise of the leg, and the other is to allow enough time for the knee to rest. Both are indispensable.
3. How to maintain the knee joint
There are many tutorials on leg strength on the Internet. One of the more popular ones is leaning against the wall. Through continuous exercise, your knee joints will become stronger and stronger, and you will be able to support you to run farther and further away. The longer.
What about the rest of the knee? First of all, based on the feelings of the body, running is a long-term process. Indiscriminately, once you find that your knees are uncomfortable, whether you are running or you are finished, you should immediately stop and avoid further injuries. Try to make time to fix your discomfort.
As for the usual frequency of running, when the strength is not enough, it is acceptable to run for one break and one break and one break until your strength is up.
Someone said this time, what do I want to achieve as soon as possible? Isn't it okay for people athletes to train for a long time every day? Is it true that people’s soldiers also run on a daily basis?
To answer this question, let's go back to the big proposition above. What are you running for?
Athletes need to urgently improve their performance. They must oppress the body's potential. The military must quickly increase the need for combat effectiveness, and their basic physical ability is not comparable to ours.
In addition, athletes usually have a whole set of scientific training methods, and there are a lot of logistics nutritionists, masseurs and the like to ensure accelerated recovery, even if this is the case, many retired athletes are also life-long injuries. If you do not have these conditions, then please use rest instead of restoration.
In a word, don't be greedy, work and work together.
4. Run to lose weight
A lot of people in the fans went to lose weight, so I also said what I felt.
To achieve weight loss, it is ultimately necessary to achieve a negative balance in energy intake and consumption. However, there is one thing: Do not rush for instant benefits.
By increasing consumption through exercise, you can break the original energy balance. Through diet control, you can achieve the purpose of reducing intake.
According to calculations, 1KG of fat is converted into heat energy of about 7,600 kcal, while a person weighing 70KG jogs 5 kilometers, but it also consumes about 600 kcal, and this consumption is not entirely fat.
In the 70% aerobic exercise with the highest heart rate, the fat consumption is the highest efficiency, but it only accounts for 60% of the consumption, and after 30 minutes of exercise time, the fat consumption reaches its peak. You can lose fat by running for a few days. It is important to stick to it.
Some people said that if I reduced my weight by a month or so, I wouldn't deny this, but not all the weight loss is due to running. The amount of food consumed and the amount of water consumed will be reflected in the weight. Once stopped, The water quickly replenished into the body and soon returned to its original weight.
Therefore, weight loss is a long-term comprehensive work that takes a long time to reflect the true results.
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