How long does it take to run a super jog to be effective? Is it suitable for me to run? Orthopedics: This kind of exercise is more helpful

Ultra jogging was first promoted by the Japanese multi-art program, and then gradually became popular on the Internet. Because it replaced relatively intense running sports, it became a popular low-strength aerobic exercise.

Ultra jogging is suitable for these people. There are also these advantages

"Is super jogging good?" Annan Hospital orthopedic doctor Fang Rong answered a relatively complicated answer, "It is between good and bad." I believe many people are curious, if it is good, it is bad, why is it so impressive?

Bang Kai-shek explained that if a person who has no sports habits starts to develop a habit with super jogging, he can even cooperate with metronomes or music, video programs and other media to achieve the habit of continuing sports. Not only is it suitable for weight loss, strengthening muscles and enhancing cardiopulmonary endurance, it is also known as high efficiency and low strength, and is very suitable for knee discomfort or elderly people.

At the same time, there are many benefits for ultra-jogging, such as: not subject to geographical restrictions, whether at home or in the office, you can exercise anywhere at any time, and the entrance is low, and there is no need for special equipment. You can start ultra-jogging with just a pair of sports shoes or yoga pavilions.

Effective exercise has a step. Heartbeat is the key.

However, doctor Fang Qirong pointed out that how to achieve effective exercise and quality is also a very important topic. He added a few simple points, taking the "333" principle of sports advocated by the National Health Agency as an example: three times a week, three times a day, and one heartbeat 130 times a day; in addition, the World Health Organization has also suggested increasing the principle to "533", which means more than 150 minutes a week.

The most important part is "heartbeat", which is the key to sports quality. He shared that during clinics, he often encounters elderly people saying that they have the habit of walking in the surrounding park, but this can only be called "activity" rather than "exercise". They must make the body feel hot, sweaty, and even breathe a little, so that they can be sufficient in their exercise.

Try different types of sports to help health

Finally, Fang Qiong doctor suggested that for people who have not yet developed sports habits or who are beginning to exercise, ultra-jogging can be a contract to develop sports habits, but it is not the ultimate goal. Try various sports of different types, such as riding, swimming, weight training, taiyang boxing or air skills, and cooperate with each other to help promote physical health.