Before the start of running, it is necessary to properly carry out preparatory activities, slowly move the limbs, relax the muscles of the whole body, and make the heart beat and breath adapt to the needs of sports. The preparatory activities generally take 2 to 3 minutes.
When running, walk briskly, swing your arms naturally, inhale with your nose and exhale with your mouth. Breathing should be long and deep, slow and rhythmic. Inhale once every two or three steps, and exhale once every two or three steps.
The speed of the fitness run is 120 to 130 meters per minute. It is better to run and talk with others without feeling difficult or shortness of breath. For the first time, you can jog for 5 to 10 minutes, and gradually adapt to it for 15 to 20 minutes. It's best to exercise once a day. Those who have difficulties should exercise at least three times a week, gradually increasing to 30 to 40 minutes each time.
It is not suitable to stop immediately after running. Instead, it is necessary to walk slowly or step on the spot, and do some relaxation activities, so as to gradually restore the body's organs from the state of movement to the state of calm. It's better to run healthily in the early morning every day.
People with poor physique or lack of exercise before can walk and run first, and then jog the whole course after gradually adapting. The distance of running is from near to far, and the speed is from slow to fast, with the degree of feeling comfortable all over the body. In case of wind and snow, windy weather or other reasons can not go out to exercise, can be in-situ running indoor exercise.
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