How long do the results of the run last?
Maintaining athletic function, improving physical fitness, burning fat and shaping the body may be the reason why most runners train for running.
So, you know what? The running effect does not only exist in the running process, but also in the period after the run, our exercise effect is still "serving" the various body functions of the runner.
For a period of time after the end of running, the body's body temperature, blood circulation, and oxygen consumption will remain at a relatively high level, and our body's various functions, metabolic circulation, and organ cooperation will also maintain a certain period of excitement.
This is how long the effects last after exercise.
Probably many runners are like the editor, and can't help but be curious:
After running, how long can our exercise last?
A few minutes? 1 hour? Or longer?
And how do we make this state last longer?
In order to solve these problems, we must analyze the exercise time, exercise intensity, and personal exercise parameters of runners.
01
Running duration
The first thing that needs to be said is the effect of the length of running on the sustainability of the effect after exercise.
Many people know that running for a longer period of time will achieve better results, and if you exercise for too long, it will affect its results.
The same applies to the duration of the effects after exercise.
(1) Running time≤10min:
At the beginning of running, the body's material and energy metabolism is in a very unstable adjustment stage, and in a short period of time, the body's muscle contraction, organ activity, blood circulation, etc., are still in a resting state.
If you stop training at this time, the body will quickly return to a balanced resting state, and the duration of the exercise effect is only 5~10min.
②跑步时间10~60min：
In this process, the body's body temperature increases, metabolism accelerates, blood circulation accelerates, fat metabolism gradually increases, and the body state begins to enter a gradually stable state of movement.
In this process, with the increase of the training time of the runner, the duration of the effect after running will gradually increase, according to the different conditions of the runner, the duration of such an effect may reach as much as 6h.
(3) Running time>1h:
As the running time gradually increases, not only energy matter, but also other substances in the human body,
For example, inorganic salts, water, vitamins, etc., will also be consumed in large quantities, this process will not only bring discomfort to runners, but also lead to insufficient supply of body operation after running, which will greatly reduce the duration of the effect after exercise.
02
Running intensity
Running intensity is also key to determining how long the results last after training.
The intensity of running varies from person to person, and we can use running speed and exercise heart rate to evaluate it.
(1) Low-intensity training, heart rate < 60% of the maximum heart rate (about 120 beats/min)
Such a running intensity will keep the human body in a state of exercise close to resting, and at the same time, body temperature, blood circulation, material and energy metabolism, etc., will also be at a low level.
After the exercise, the body will easily return to the resting level, and this process usually does not take more than 20 minutes.
(2) Moderate intensity training, 60%~80% maximum heart rate (about 120~160 beats/min)
This intensity of running training can effectively help runners maintain an aerobic exercise-based exercise state.
Effective aerobic exercise can not only promote the burning and metabolism of sugars and fats, but also regulate metabolism, enhance and improve cardiopulmonary function, promote muscle and joint movement, regulate mental and mental state, and optimize physical functions.
In a period of time after training, the best time to maintain the exercise effect will also be about 2~4h.
(3) High-intensity training, heart rate > 80% (about 160 beats/min)
After the running intensity rises to a certain level, the consumption of oxygen and nutrients in the human body will enter an unbalanced state, which can easily lead to the overload of human metabolism, mechanical movement, and organ activity, and even enter the limit state.
After the end of such exercise, because of the imbalance of substances in the human body, the continuity of the effect of exercise will be seriously affected. Usually, the effect of exercise is maintained for no more than 1 hour.
03
Frequency of runs
There is also a big gap between people who run often and those who don't run regularly in terms of exercise effect, which inevitably affects the maintenance of exercise effect in the future.
(1) Lack of exercise:
Due to the lack of exercise for a long time, this group of people not only has weaker physical fitness and motor function than others, but also has serious "inertia" in body tissues, organ activities, metabolic circulation, etc.
Not only is it not advisable to enter the exercise state as soon as possible, but after the exercise, under the influence of this "inertia", the runner's body, various indicators and parameters will also decline rapidly, which is not conducive to the sustainability of the exercise effect.
(2) Long-term athletes:
Compared with runners who exercise less frequently, runners who have been running for a long time have better motor function, and correspondingly, the running effect will last longer after the run.
To sum up, the duration of the exercise effect after running is completely different from person to person and from exercise state to sport, in order to maintain it for a longer time, 40~60min, medium-intensity running training is a good choice.
Actively carrying out running training, scientifically and reasonably increasing the frequency of weekly exercise, and improving exercise function are also helpful for the extension of exercise time~
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