How long is the appropriate time for morning jogging every day

For friends who want to lose weight, they need to arrange exercise time according to their physical condition. However, for some healthy friends with normal weight, they should also maintain a certain amount of exercise every day. If you go for a morning run, how long should you run every day? In fact, half an hour or an hour is the ideal exercise time. If you are physically weak, you can also take appropriate rest.

1. Slow long-distance running: It is a typical fitness run, and the distance starts from 1000 meters. After adaptation, increase 1000 meters every week or every 2 weeks. Generally, it can be increased to 3000-6000 meters. The speed can be controlled to run 1000 meters in 6-8 minutes.

2. Running exercise: run for 30 seconds and walk for 60 seconds to reduce the burden on the heart. Repeat this 20-30 times for a total of 30-45 minutes. This type of running exercise is suitable for people with poor cardiopulmonary function.

Number of runs: Short-distance jogging and running exercises can be done once a day or every other day; older people can run once every 2-3 days, each time for 20-30 minutes.

It is best to coordinate your running steps with your breathing. You can inhale after running two or three steps forward, and exhale after running another two or three steps. When running, it is more comfortable to swing your arms back and forth and slightly outward, lean your upper body slightly forward, try to relax all the muscles in your body, and it is generally best to land on your toes.

3. Notes

(1) Understand the indications and contraindications of running. Healthy middle-aged and elderly people can do running exercises to prevent coronary heart disease, hypertension, hyperlipidemia, and control weight; patients with mild diabetes and those with moderate or weak physical strength can do running exercises to strengthen their physical fitness and improve their cardiopulmonary function.

Patients with cirrhosis, unstable pulmonary tuberculosis, arthritis that affects function, severe diabetes, hyperthyroidism, severe anemia, bleeding tendency, and cardiovascular diseases such as valvular disease, myocardial infarction, and frequent angina pectoris should not run.

(2) Avoid running immediately after a meal or in very cold, hot, humid or windy weather.

(3) Running exercise should be carried out gradually. Start with short distances and slow pace, run within your ability and leave enough energy to spare. Don't make yourself overly tired or put too much strain on your heart.

(4) It is best to run in the morning. You can do some exercises first and then run. It is generally not advisable to run before going to bed.