There are two ways
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Metabolic regulation training is similar to HIIT training
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For example, if you do 30 squats in 20 seconds, you’ll have a 40 second break
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When squatting starts to stand, the feet are slightly wider apart than the crotch, the toes are slightly outward, and the hands hold the chest tightly to maintain balance
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1
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Repeat 15 times
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Metabolic regulation can reach such a level
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Phosphogen: at the beginning of an activity, or in an instant burst, your body turns to the first system, the phosphogen system
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Emom: you start with a predetermined number of repetitions, and once you’re done, you can take a break before the next round
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Squat to the bottom and stand back to the starting position
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They play a vital role in the body’s energy storage and consumption
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Glycolysis provides adenosine triphosphate (ATP) to the body by rapidly breaking down glycogen
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(green leaf) references: https://www.runnersworld.com/training/a27759919/metabolic-conditioning/ From: Sohu running.
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Push ups start in a high flat position, with arms straight, shoulders directly on the wrists, and the rest of the body in a straight line
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For example, runners with stronger leg and hip muscles can run faster and more efficiently
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Repeat for 10 times
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Metabolic regulation training depends on the training itself and the runner’s own situation
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You can swing your arms back for power
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It can be said that HIIT is a form of metabolic regulation, but not all metabolic regulation is HIIT
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Bend the elbows to lower the chest to the ground, then press back to the starting position
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Glycolysis: when the phosphogen system is depleted, glycolysis, the body’s second system, begins to work
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Here’s the emom exercise, alternating each exercise for 6 to 10 rounds per minute
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If you want to be faster, if you want to increase the strength of your legs, knees and ankles, metabolic conditioning training can do it
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Through the heel back pressure upward force, vertical jump in the air
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For example of amrap and emom, runners can try 10 minutes of amrap training, learn the following four groups of movements, and repeat the whole cycle as much as possible in 10 minutes
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Repeat 10 times
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The combination of metabolic regulation training and running training can make the runner carry out all aspects of training, which will bring pressure to the body and prevent injury
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The phosphogen system provides rapid energy to the body through adenosine triphosphate (ATP)
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These three systems dominate at different times
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HIIT training is usually carried out at 80% of the maximum heart rate
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This is a representative
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Amrap: you can repeat each training or training round as much as you can in the scheduled time
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Metabolic regulation can help runners avoid terrible long-distance running obstacles
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When squatting jump starts to stand, the feet are slightly wider apart than the crotch width, the toes are slightly outward, and the hands hold the chest tightly to maintain balance
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In order to improve running performance and prevent injury, runners need not only running, but also metabolic regulation
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Men’s 20 times, women’s 15 times of rowing machine 2, 15 times of Kettlebell swing in running training pay attention to the overall load, do not run on the day of training for metabolic regulation, runners can use metabolic regulation training instead of a long run
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Strengthening your upper body will help you keep running upright, so your body won’t fold
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Finally, adding metabolic training to your running training will improve your health and overall performance
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Benefits of metabolic regulation training metabolic regulation training is good for runners, because it can help runners strengthen through horizontal and dynamic movement
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Before we understand metabolic regulation, we need to understand these three systems
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Then, with the strength of your right leg, jump back to the left, land with your left foot and repeat
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Many people feel uncomfortable when they run about 30 kilometers
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When is the time to adjust? The body’s three metabolic systems are phosphogen, glycolysis and oxidation
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Because of individual differences, the system will last 30 to 3 minutes, or even longer
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But to balance running training and metabolic regulation training, so that there will be no overtraining
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Hips back, knees bent, as low as possible, chest up
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Repeat 20 times
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Add metabolic regulation to your training to help you become a better runner
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In addition, metabolic regulation training can exercise the whole body muscles of runners and improve the efficiency of aerobic metabolism
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Hips back, knees bent, as low as possible, chest up
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Oxidation: this kind of functional system needs the participation of oxygen, which is the main functional mode of Marathon and long-distance running
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Land gently and immediately return the hips to the squat position
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At the beginning of skating, stand with your feet parallel, then jump to the right, land on your right foot, swing your left leg behind you, and touch your toes with your fingertips
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