More importantly, the diversity of training methods will be more effective
Now running speed change is more popular: the distance is changeable, the time is changeable, and even the venue is changeable
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Subtract your age from 180 to get the maximum heart rate HRmax (estimated value), and then subtract 10 from this number to get the minimum heart rate hrmin
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Long term single training, one or two months may be OK, the more to the back, the worse the effect
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Relaxation run (relaxation run) after a large training intensity, it needs to be adjusted by relaxation run
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Runners can decide the time and distance to accelerate and relax according to their own feelings
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In fact, it’s a kind of running game, so it’s often used when more than 2 people practice in groups
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After all, safety is the most important thing in front of the effect!) Empiricism is neither reliable nor absolute! Only scientific training method + personalized adaptation is the best! If you want to lose weight healthily, don’t practice blindly, run and eat reasonably! I wish you all success in losing weight! If you have any questions about fitness exercise and weight loss, you can leave a message to me
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The essence of FATEK training is to insert a series of acceleration running, repeated running and even fast Sprint (a bit like a game) in the running training, so that they alternate with jogging or walking
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At first, you can take your time and start with the most basic training you can do
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In fact, losing weight by running is nothing new
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Don’t blindly increase the amount of training
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I hope you can like it at the bottom right “watching” to show your encouragement! Persistence is a kind of faith, concentration is an attitude! It’s not easy to edit
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If you are satisfied, you can click “watching” in the lower right corner to support editing, or put it in the circle
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Suitable for the crowd: after intensive training, stop running for more than a week after the degree of hard: ★ cycle: irregular 6, LSD (long distance jogging) generally refers to more than 10k mileage, measured by time, that is running more than 1 hour
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Fixed distance can be different, 200m, 400m, 800m, 1K, 1.5k, etc
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If it is to participate in the marathon race, the pace in the first half of the race can be slower than the target pace in the marathon race, and gradually speed up in the second half
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The other is to run 20-30 minutes at a time
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The biggest feature of maf180 maf180 training method is to only look at the heart rate (to control the heart rate in a certain range), regardless of the speed
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Postscript: a large number of fans have not formed the habit of like after reading
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You can also use this method to recover from a long period of inactivity
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Suitable for the crowd: there is a certain foundation, to participate in half horse or all horse race of running friends hard degree: ★ cycle: no more than 2 times a week 3
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How on earth can we run thin? Today, I’d like to introduce several common training methods for running, and choose one suitable for you! 1
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It can be done with comfortable pace, which should be able to talk with people easily
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Training purpose: to improve aerobic level and build aerobic foundation
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The pace of long-distance jogging should not be too fast
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For example, you can make a temporary decision: increase your speed until you reach a tree, or reduce your speed for two steps when you run to a distant car
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When you run, you have to keep the heart rate in this range and try to be close to HRmax
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HIIT (high intensity interval training) and jogging, which weight loss effect is good? Short term HIIT is effective, long-term jogging does not rebound; HIIT cures the symptoms, jogging improves physique
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Everyone in the group can suddenly specify the speed and distance
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There are two kinds of common, one is group running, for example, 5-minute rhythm running, a total of 5 groups, each group rest for 1 minute
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What’s the distance? 400 meters, 800 meters, 1K
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How fast is fast? It’s basically close to the speed at which you’re going all out
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Long distance running friends, generally practice 800 meters or 1K long interval, such as fast running 1K, rest for 4-5 minutes, and then continue to the next 1K
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If the heart rate meter is used, it should be maintained at 65% – 75% of the maximum heart rate (if the reserve heart rate method is used, it is almost the lower limit of Zone E)
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Training purpose: to improve the endurance level, improve the body fat burning rate suitable for the crowd: all runners need to work hard: ★ cycle: 1 ~ 2 times a month 7
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It is about one minute slower than the pace of your 10km race
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Don’t run too fast, otherwise it’s hard to help you recover
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No injury, no tiring, cultivate your running habits, the effect of leverage
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Suitable for the crowd: all the runners are hard: cycle: once a week 5
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Rhythm running starts with a warm-up jog of 1-2km, then continues to run for 5-30 minutes according to a relatively fast fixed target pace interval, and then jogs for 1-2k to recover
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As the training continues, your speed will gradually improve at the same heart rate
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The fartlek run is an excellent form of group training
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Haruki Murakami admitted that the reason he started running was to lose weight, and “running is undoubtedly the best way.”
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Suitable for crowd: entry-level runner is the most suitable, experienced can also practice hard degree: ★ cycle: every day practice more than OK, training methods can be combined, according to their actual needs, these methods can be combined, 2 ~ 3 kinds a week, so that their running way diversification, it will not be so boring
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This maf180 method is very suitable for beginners: low exercise intensity, can avoid injuries caused by muscle fatigue and movement deformation in running to the maximum extent, and has good fat reduction effect
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Suitable for the crowd: there is a certain basis of running friends, hard degree: ∪ cycle: once a week 4, variable speed running this is simple to say, run a distance fast, and then run a slow
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Training purpose: Relaxation & recovery
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Suitable for the crowd: have a certain foundation, to participate in half marathon or full marathon (marathon) race of running friends hard degree: ★ cycle: no more than 2 times a week 2, intermittent running refers to repeated groups of fixed distance fast running, each group after running to rest the corresponding time
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Interval running is one of the most tiring, painful and hard training
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About running and weight loss, first answer two common questions: can running lose weight? Yes
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The speed of the distance can also be different, such as running a 400 meter fast, then running 100 meters slow
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This kind of long-distance training is very effective for building aerobic ability and improving endurance
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(Note: you can choose reasonable training according to your own situation
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