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How long is the most scientific time to run per day? Exceeding this time will hurt you!

2025-03-06 Category: Health Views(9) Comments(0)

Running, known as the “most people-friendly” sport, has almost become the standard for modern people to pursue health. In the park in the morning and in the community in the evening, you can see the sweating figures of “running friends” everywhere. But have you ever wondered if your body can really eat after running for a long time? Don’t think that the longer you run, the healthier you get, beyond a certain point in time, running may change from “health” to “injury”! Today, let’s talk about how long it is to run every day.

Prime time for running: 30 minutes to 1 hour

Scientific studies have shown that for most people, running for 30 minutes to 1 hour a day is the best option. This time period is not only effective in burning fat and strengthening the heart and lungs, but also avoids the burden on the body caused by excessive exercise. 30 minutes of aerobic exercise activates the body’s metabolic system, promotes blood circulation, and helps the body flush out toxins. Running for less than 1 hour can maintain a moderate exercise intensity, which will not over-fatigue the body and achieve the exercise effect.

If you’re trying to lose weight, a 30-minute to 1-hour run can put you into “fat burning mode”, especially when running on an empty stomach, where the body is more inclined to burn fat. And if you’re looking to improve your fitness, running at this time can also meet your needs without putting too much strain on your joints and muscles.

More than 1 hour: the “sweet spot” of running can become a “danger spot”

Many people think that the longer you run, the better, but that’s not the case. Running for more than 1 hour, especially for non-professional athletes, can pose a range of health problems. Running for long periods of time can aggravate the wear and tear on the joints, especially the knee and ankle joints, which can easily cause inflammation and pain. Excessive running can lead to muscle fatigue and increase the risk of injury, such as strains and sprains.

In addition, running for long periods of time can put the body into a “stress state”, and cortisol (stress hormone) levels increase, which in turn affects the normal function of the immune system. For the heart, excessive running can also increase the burden, especially for middle-aged and elderly people or people at risk of cardiovascular disease, which may cause arrhythmia and other problems.

Running time varies from person to person: adjust according to your physique and goals

Although 30 minutes to 1 hour is the recommended running time, the exact length needs to be adjusted according to the individual’s fitness and goals. If you are a beginner, it is recommended to start with 20 minutes and gradually increase the time to allow the body to gradually adjust to the intensity of the exercise. For experienced runners, you can extend the running time appropriately according to your physical condition, but try not to exceed 1.5 hours.

Age and health are also important considerations. Young people can increase the running time appropriately, while middle-aged and elderly people are recommended to control it within 30 to 45 minutes, mainly low-intensity and jogging. In addition, the timing of running varies depending on the goal. If it is for weight loss, you can appropriately extend the aerobic exercise time; If you’re trying to build up your fitness, you can add interval running training instead of simply running longer.

Precautions before and after running: Make exercise more scientific

Running time is important, but preparation and recovery before and after running should not be neglected. Before running, it is recommended to do 5 to 10 minutes of warm-up exercises, such as dynamic stretching and leg raises, to help activate muscles and prevent injuries. After running, you should perform a static stretch to relax your muscles, promote blood circulation and reduce lactic acid accumulation.

In addition, posture and equipment when running are also crucial. Maintaining the correct running posture can reduce stress on the joints, while a proper pair of running shoes can provide adequate support and cushioning, reducing the risk of injury. During running, pay attention to your breathing rhythm and maintain an even breathing rate to avoid physical discomfort caused by poor breathing.

Running is good, but don’t be greedy

Running is a simple and effective exercise, but the same applies to “too much”. Running for 30 minutes to 1 hour a day can meet your health needs while avoiding the risks of overexercising. Remember, the purpose of running is to be healthy, not to pursue the fulfillment of “running more”. According to your physique and goals, arrange your running time reasonably, so that you can truly run healthy and energetic!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not operate by yourself without medical qualifications, if you feel unwell, please go to the hospital in time.

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    Leave a little base oil in the pot, heat it again, add shredded ginger and garlic slices and stir-fry until fragrant. As the oil temperature rises, the aroma of ginger and garlic quickly spreads out and permeates the entire kitchen. As soon as you smell the fragrance, pour the chopped pepper cubes into the pot and stir-fry quickly on high heat. In the process of stir-frying the peppers, you can add 2-3 grams of salt appropriately, which will make the peppers taste faster and keep the peppers crisp and tender. Keep stir-frying the peppers until the surface of the peppers is slightly wrinkled and takes on a tiger skin color. At this time, the pepper has been basically fried, and its spiciness and aroma have also been fully stimulated. Pour the previously fried pork belly slices into the pan and stir-fry well with the chili peppers. Next, add 10ml of light soy sauce and 5g of sugar, and continue to stir-fry to allow the pork belly and pepper to fully absorb the flavor of light soy sauce and sugar. Light soy sauce adds color and umami to dishes, while sugar enhances freshness and makes dishes more mellow. After stir-frying evenly, add an appropriate amount of chicken essence to taste according to personal taste, then sprinkle with green onions, and stir-fry a few times quickly to let the fragrance of green onions blend into the dish. The green onion segment not only adds color to the dish, but also brings a fresh aroma that makes the whole dish richer in taste.

    When the ingredients in the pot are fully mixed and the fragrance is overflowing, a small fried pork in Pingxiang with good color and flavor is finished. From the start of preparing the ingredients to the completion of the cooking, the whole process takes about 30-40 minutes, which is not a short time, but every minute of waiting is worth it. The fried Pingxiang fried pork is put on a plate, and the steaming dishes exude an attractive aroma, and the emerald green of the sharp peppers, the golden yellow of the pork belly, and the tender green of the green onions set off each other, making people salivate when they see it. Pick up a piece of pork belly and put it in your mouth, the first thing you feel is the crispy flavor of the meat, the fried pork belly is crispy on the outside, tender and juicy on the inside, and the fat bursts in the mouth, bringing a full sense of happiness. Then, the spiciness of the pepper spreads quickly, and this spicy taste is not a simple irritation, but has a unique fragrance that blends with the aroma of pork belly, making people want to stop. Take another bite of the pepper, and its crisp and tender texture contrasts with the pork belly, making your taste buds jump through different textures. A bite of meat, a bite of peppers, and a bowl of steaming white rice, the taste is simply amazing! Each bite is full of a strong local flavor, which makes people feel like they are in the streets and alleys of Pingxiang and feel the enthusiasm and boldness of the local people.

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  • How do you make fried prawns delicious and crispy?

    In the world of food, fried prawns are undoubtedly a mouth-watering classic. Not only does it look and smell, but it's also relatively simple to make, making it an excellent choice for family dinners and gatherings with friends. Today, we're going to dive into how to make fried prawns that are crispy and delicious.

    ### First, material selection and preparation

    First of all, the key to making fried prawns is the selection of ingredients. Fresh prawns are the first step to success. It is best to choose prawns that are medium in size, smooth in appearance, bright in color, and firm in flesh. Fresh prawns are plump and have a better taste when fried. In addition, prepare some basic seasonings and trimmings, such as salt, black pepper, cooking wine, green onions, ginger and garlic, starch, eggs, and breadcrumbs or corn flakes, for marinating and coating.

    After the prawns are cleaned, remove the heads, shells, and threads. The shrimp line is the intestine of the shrimp, which contains more sediment and impurities, which must be removed to ensure taste and hygiene. Put the processed prawns in a bowl, add an appropriate amount of salt, black pepper, cooking wine and sliced green onions, ginger and garlic, and marinate for 15-20 minutes to allow the prawns to fully absorb the aroma of the seasoning.

    ### Second, pickling and seasoning

    Marinating is a key step in the flavor of the prawns. During the marinating process, we can adjust the type and amount of seasoning to make different flavors of fried prawns. For example, if you like spicy flavor, you can add an appropriate amount of chili powder or chili paste; If you like sweet and sour taste, you can add an appropriate amount of tomato sauce or sweet and sour sauce.

    In addition to the basic seasoning, try adding some special spices such as rosemary, thyme, etc., to add a unique aroma to the fried prawns. The marinating time should not be too long, so as not to make the prawns too salty or too soft, which will affect the taste. At the same time, make sure that the prawns are in full contact with the seasoning during the marinating process for better flavor.

    ### 3. Breading and frying

    Breading is an important part of the production of fried prawns. It not only adds layers to the taste of the prawns, but also makes the fried prawns more crispy. Coat the marinated prawns in starch, egg mixture, and breadcrumbs or corn flakes in turn. The starch gives the prawns a smoother surface, the egg wash acts as a stick, and the breadcrumbs or tortilla chips add crispiness.

    When wrapping, make sure that the surface of the prawns is evenly covered with a thin layer of flour and avoid being too thick or too thin. Too thick will cause the frying time to be too long, which will affect the taste; If it is too thin, it will not form a crispy skin. Set aside the floured prawns.

    The frying time depends on the size of the prawns and the temperature of the oil, generally about 2-3 minutes. When the surface of the prawns is golden brown and floating on the oil surface, the oil can be drained. At this time, the prawns are crispy on the outside and tender on the inside, and the aroma is tangy, which makes people appetize.

    ### Fourth, plating and decoration

    After the fried prawns are made, the plating is also a part that cannot be ignored. A beautiful presentation not only enhances the visual appeal of the dish, but also adds a sense of ritual to the meal. Arrange the fried prawns neatly on a plate and add some garnishes such as fresh vegetable leaves, lemon slices, or fruit chunks to add layers of color and texture depending on your preference.

    In addition, some dipping sauces such as ketchup, sweet and chili sauce or honey mustard can be prepared for diners to choose according to their personal taste. The dipping sauce not only adds flavor to the fried prawns, but also makes the whole dish more colorful.

    ### 5. Cooking skills and precautions

    1. **Oil temperature control**: When frying prawns, the control of oil temperature is crucial. If the oil temperature is too high, the prawns will be charred on the outside and raw on the inside; If the oil temperature is too low, the prawns will absorb too much oil and affect the taste. Therefore, it is necessary to pay attention to the change of oil temperature at all times during the frying process and adjust the heat in time.

    2. **Breading Tips**: When wrapping, make sure that the surface of the prawns is evenly covered with a thin layer of flour. Too thick or too thin will affect the taste of the fried food. At the same time, pay attention to the order and method of breading to ensure that a crispy crust forms on the surface of the prawns.

    3. **Marinating time**: The marinating time should not be too long or too short. Marinating for too long can make the prawns too salty or too soft; If the marinating time is too short, the prawns will not be able to fully absorb the flavor. Therefore, it is necessary to adjust the marinating time according to personal taste and the type of marinade.

    4. **Ingredient matching**: Although fried prawns are delicious, you should also pay attention to the combination of ingredients. It can be paired with some light vegetables or fruits to balance the taste and nutrition. At the same time, avoid eating it at the same time with foods that are too greasy or heavy in flavor to avoid affecting the overall taste.

    5. **Safety and hygiene**: During the process of making fried prawns, pay attention to the hygiene and safety of the kitchen. Ensure that the ingredients are fresh, the tools are clean, and the operation is standardized to avoid food safety problems.

    ### VI. Conclusion

    Fried prawns are an easy-to-learn, delicious, home-cooked dish. Through careful selection of ingredients, pickling, flouring, frying and plating, we can easily make fried prawns that are crispy on the outside and tender on the inside. Whether it's a family dinner or a gathering of friends, this dish can be a highlight on the table. I hope this article will help you better grasp the skills of making fried prawns and enjoy the fun of food.

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