People in the fitness circle will find that people who insist on exercising for a long time are often people in the age group of 40-50 years old, while people under the age of 40 are often hot for three minutes, or are busy with various work and life, and do not have much time to exercise.
In the running circle, many people who are over 40 years old but insist on running, they can run 70 kilometers a week, more than 200 kilometers a month, this amount of running is difficult for you to surpass.
However, running is not about running as hard as possible, nor is running longer better. There is an idiom called too much, especially for runners after the age of 40, don't do these 3 stupid things anymore, you must pay attention.
First, the pursuit of long distances.
After the age of 40, the body is not as strong as it was when it was younger, and running too long distances can put excessive stress on the body, which can lead to various potential injuries such as joint wear and tear, muscle strain, etc.
We need to listen to our own voices, people who usually have good running ability can run 8-10 kilometers each time, and ordinary people can control 5 kilometers of gold each run.
Second, don't blindly pursue speed.
As we age, the body's reaction speed and endurance decrease. Excessive pursuit of fast running not only leads to shortness of breath and rapid heartbeat, but also may increase the burden on the heart and even cause cardiovascular diseases.
Ordinary runners can maintain a pace of 5-8 kilometers per hour, and control the running heart rate to about 65-70% of the maximum heart rate, which can maintain a relatively good cardiopulmonary function without putting too much burden on the body.
Third, don't overdo the number of runs.
After the age of 40, the body needs more time to recover and recuperate. Frequent running without giving your body enough rest time can cause cumulative fatigue, affect cardiovascular health and cause joint damage.
Science suggests that running should not be compared, and it is enough to keep running 3-5 times a week, which is a combination of work and rest, which helps to prolong life.
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