Morning jogging is the favorite of runners!
Morning time is the time that truly belongs to you. You will not be disturbed by running at this time. Therefore, morning jogging is the first choice of many runners.
Some runners do morning exercises for two or three hours every day, and run a half marathon every day. They are very happy. Some runners always get up too late because they are worried about being late for work. They just run around in a hurry and end their running.
It is not good to run too long in the morning. It is not good to run too short in the morning. So, for middle-aged runners, how long is the best morning jogging?
The answer is: 40 minutes to 1 hour.
According to the time of normal office workers, get up at 5 o’clock in the morning, go out at 5:30, run for 1 hour, get home at 6:30, take a shower, eat, and send the baby, which basically will not affect going to work at 8 o’clock.
From a health perspective, running for 1 hour in the morning can fully mobilize the various functions of the body, effectively improve cardiopulmonary function, and enhance physical fitness. One hour is neither too short to make the body stop just after entering the exercise state, nor too long to cause excessive fatigue.
Scientific research shows that one hour of aerobic exercise every day can significantly reduce the incidence of cardiovascular diseases, and at the same time help control weight and prevent obesity.
The effect is not good if the time is too short
Some new runners finish their morning exercise in just over ten minutes after running two or three kilometers. In this way, the running time is too short and it is difficult to achieve the ideal exercise effect.
Generally speaking, if the morning run is less than 40 minutes, the body’s calorie consumption is limited, and the improvement of cardiopulmonary function is not significant.
Middle-aged people have a slower metabolic rate. If the morning run time is insufficient, the potential of various organs of the body cannot be fully stimulated, and it is difficult to achieve effective fat burning and body regulation, and the ideal fitness effect cannot be achieved.
If you are a new runner and cannot run for that long, you can adopt a combination of running and walking, or a super jogging method, forget the speed, only record the exercise time, and make up for more than 40 minutes, which can also achieve the purpose of fitness.
Risks of running too long
Some runners do half marathons or even 30+ marathons every morning. A few years ago, I met a runner who ran 1,000 kilometers a month. He started running at 4 a.m. almost every day, and ran a full course every day, which was amazing.
Although morning running has many benefits, running for too long will cause excessive fatigue and have a negative impact on health.
Excessive aerobic exercise will put too much pressure on the body’s muscles and joints, especially for middle-aged people, whose bone density gradually decreases. Long-term exercise can easily cause diseases such as arthritis.
In addition, long-term running may also cause excessive burden on the heart and increase the risk of cardiovascular disease.
Intensity control of morning running
Middle-aged people’s physical functions are far inferior to those of young people. Time needs to be controlled, and the intensity of running must also be controlled.
The intensity of morning running for middle-aged people should be controlled within the range of aerobic exercise, that is, keeping the heart rate at 60%-80% of the maximum heart rate is the best.
This can effectively exercise the cardiopulmonary function without causing too much burden on the body.
Aerobic exercise has many advantages such as burning fat, enhancing cardiopulmonary function, and improving body immunity. It is an ideal choice for middle-aged people to stay healthy.
If you run anaerobic every time, it will increase the risk of injury and threaten your health.
For middle-aged people, 40 minutes to 1 hour of morning jogging every day is a more ideal choice. I hope that every amateur can maintain a good physical condition through scientific and reasonable morning jogging and greet every day in life.
