Running for Health

Running for Health 



Exercise Prescription – Running

Running is an aerobic exercise, which can enhance your cardiopulmonary function and cardiovascular endurance. Runners should devise a practice plan according to their health conditions and physical fitness. To achieve the purpose of improving your cardiopulmonary function and endurance, you may have 3 to 5 training sessions of at least 30-60 minutes each throughout the week in order to do at least 150 minutes of moderate-to-vigorous physical activity each week. Beginners could start from the duration of at least 10 minutes per session subject to their physical fitness. People who are overweight, obese, or suffering from chronic illness or joint problems should start with Fitness Walking (or QualiWalk) and pick up running progressively after the body has adapted to the amount of physical practice.

A. Duration and Frequency of Practice

  1. Duration:
    Training sessions of 30-60 minutes each for runners and may walk and jog alternately. They can increase the duration gradually when they have physically adapted to the exercise.
  2. Frequency:
    Practise 3 to 5 sessions a week and then to have enough rest.

B. Monitoring of Excecise Intensity

Method 1:

Target Heart Rate Zone

Target Heart Rate Zone

Method of Measuring Heart Rate
  • Use a watch with a second hand or a stopwatch;
  • Gently use the tips of your index and middle fingers to locate the artery on your wrist or neck and feel the pulse;
  • Count the pulses for 15 seconds and then multiply the number by 4. The result will be the heart rate per minute.

Method 2: Rating of Perceived Exertion (RPE)
(Applicable to all people, including children, adolescents and the elderly)

Rating of Perceived Exertion

Rating of Perceived Exertion (RPE) may be used to estimate how hard you feel and measure the level of exercise intensity during exercise. RPE between 5 and 7 is recommended for most people, subject to downward adjustment according to individual physical fitness.

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