Run, iron the fat to the exact puppet. How many minutes should I run???
Run, iron the fat to the exact puppet...How many minutes should I run???
Cardiovascular exercise / Aerobic exercise....
🔸 an exercise that requires a continuous exit > 20 minutes.
🔸 the heart beat about 60-80% of the maximum heart rate (the approximate maximum heart rate is 220 - age) 🔸 or shift one's fatigue, measured by the ability to talk short sentences without problems.
🔸 if you have trouble speaking or breathing too often, you can exercise too hard.
For a beginner just starting to exercise, do simple activities that do not have much impact, such as trotting, fast walking, cycling, swimming or aerobic dancing, etc.
🤔 How many minutes should I exercise???
Aerobic exercise 🔸 is an exercise in which muscles use oxygen and the body uses most of its energy from fat.
🔸 if the goal is to burn fat, it is recommended to exercise continuously for at least 30 minutes, because the body uses mainly fat energy for about the 20th minute, and more and more fat over time.
🔸 for the use of as much fat as possible should aim to leave for up to 45-60 minutes, but for novices, about 20 minutes should be done.
🔥 Benefits of Aerobic Exercise
1. Burn calories
2. Burn fat
3. Increase the body's metabolic rate
4. Develop a working system of blood, heart, lungs.
5. Reduce stress and depression.
6. The body secretes endorphins. Makes it feel good.
🌟 running program depends on each person's ability.
With that in mind...
1.Mode: The kind to exercise, such as swimming, running, dancing, etc. The best and suitable kind for you is convenient, like, and do not cause injury (i.e. anyone who hurts his knee should not do impact activities)
2.Intensity: Weight / fatigue of exercise, about 60-80% of maximum heart rate
3. Frequency: Frequency or how many times / week, depending on each person, the amount of time each body needs to rest differently. For a beginner, can do 1 day, rest 1-2 days. In summary, can do from 2-5 days / week. For those who practice regularly, the body can recover quickly, make aerobic exercise 7 days / week. The important point is to give the body a full rest.
4. Duration: Duration per time...
🔸 the length of time recommended by The American Heart Association is 30-60 minutes of physical activity for health and disease prevention.
🔸 The American College of Sports Medicine section recommends doing 20-60 minutes in a row.
5.Progression: In order for the body to develop, the program needs to be adjusted harder and harder. If you want to develop, or if you want to maintain the condition, you have to exercise the same weight. "You can't maintain what you don't have" = You can't maintain what you don't have, so you have to train to be healthy at a certain level, so you can practice statically.
🔘 Example of Progression
🌟 Case 1 > > >
Week 1: Run 3 days for 24-32 minutes
Week 2: Run 3 days for 24-32 minutes
Week 3: Run 3 days for 32-40 minutes
Week 4: Run 3 days for 32-40 minutes
Week 5: Run 3 days for 40-48 minutes
Week 6: Run 3 days for 40-48 minutes
🌟 Case 2 > > >
Week 1: Run 2 days for 20-25 minutes
Week 2: Run 3 days for 20-25 minutes
Week 3: Run 3 days for 25-30 minutes
Week 4: Run 4 days for 25-30 minutes
Week 5: Run 4 days for 30-35 minutes
Week 6: Run 5 days for 30-35 minutes
💞 The precaution is not to increase in weight by 10% per week.
...........................................................