These are the key factors restricting the 30-year-old horse runners.
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Under the same BMI (body mass index), the runners with 1.92m in height emit 32% more heat than the runners with 1.74m in height
Nine years later, in order to cure metabolic syndrome, Tanaka, whose weight reached 64kg, ran horses again, with a score of 3h30m3s
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Body fat weight is affected by many uncontrollable factors, including age, gender and gene
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Of course, if you want to catch up with the results, it is necessary to lose weight, And if you want to pursue performance, then a lot of exercise is necessary, which also means that the weight will be reduced naturally
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In most cases, a runner’s race weight is the minimum weight he can achieve without overtraining and taking in enough energy to maintain the best running performance and recovery
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World champion’s BMI all runners with the right race weight have low body fat levels
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The lighter the weight, the less weight each step needs to lift from the ground, the less energy consumption, and the higher the efficiency of running
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Every ounce of weight on him has its own use
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From 1996 to 2011, the BMI of the world’s top 100 professional runners is distributed in the analysis of elite athletes’ body data in Japan and Kenya
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He is 1.67 meters tall and weighs 52 kg
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At that time, he weighed more than 50 kg and ran for only half a year
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Hongxiao Tanaka, MD, Professor of Physical Education Department, Fukuoka University, Japan, mainly studies sports physiology
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There is also a critical point for weight to affect running performance
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For example, a runner with the same 4-hour strength of the whole horse can improve his performance to 18 minutes when his 75kg is reduced to 70kg, and 22 minutes when his 60kg is reduced to 55kg
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It is concluded that the BMI of elite runners in Malaysia is generally between 17-20, and that of male elite runners is generally between 19-20 ± Within the range of 1, the BMI of female elite runners is even lower, around 19
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It was put forward by Professor tanaka of Fukuoka University in Japan
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When you have enough training, your weight will naturally decrease and your performance will naturally improve
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Everything has a degree, so the lighter the weight, the better
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He predicted that the maximum oxygen uptake would be 44.6ml/kg/min, and the marathon performance would be improved to 3h19m9s (increased by 10m51s) when the runner lost 61kg; When the runner gains 69 kg, the result of the marathon will be reduced to 3 h 40 m 41 s (10 m 41 s)
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It is a standard commonly used in the world to measure the degree of obesity and health
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The height and weight of the competitors were reduced by 3.3cm and 3.4kg respectively
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For women, too light weight will inhibit female hormone secretion, resulting in endocrine disorders, but affect physical health
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At the age of 50, he continued to be a Pb player and finished in 2h38m48s
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The weight of the girls with the same height of 160cm is about 48kg
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Professor Tanaka was 37 years old
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The better your marathon performance, the more progress you will make if you lose weight
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By comparing the top 100 marathoners in the world ranking from 1990 to 2011, it is found that the height and weight of the long-distance runners show a significant downward trend
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In addition, the research on 12 elite men’s and 12 elite women’s runners in Ethiopia shows that the correlation between fat level and race performance is 80% for men and 78% for women
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For every runner, it is the amount of fat in his body that determines how close his weight is to the race weight
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BMI index (body mass index, body mass index, BMI) is a number obtained by dividing the number of kilogram of weight by the square of the number of meters of height
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Body weight Pb diagram people around the age of 30 run marathons, not only depends on weight and energy consumption, there are more factors
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Most of us know that weight affects running performance
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In addition, with their own weight, the impact on performance is also different
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At the age of 47, he controlled his weight at about 50kg and broke through 3 with a score of 255
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When the BMI is lower than 18.5, the body will not be able to bear the risk of injury due to the intensity of training, but also prone to disease and weakened resistance
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If your body fat level becomes too low, your health and running performance will be affected
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However, the skin area of the larger runners is smaller than their weight, and their body temperature rises faster, so they need to generate 42% more heat
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It not only depends on the weight and energy consumption, but also has more factors; But after 40 years old, the relationship between them is very close, roughly every 1kg weight lost, the performance improved by 9 minutes
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In addition, due to the higher ratio of skin area to body weight, light weight athletes have more advantages in heat dissipation efficiency, and can keep running at high speed for a long time without worrying about overheating and slowing down
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In the process of pre competition training and nutrition supplement, the weight of your muscles and bones will not change much, but the weight of your body fat is likely to drop significantly
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According to the table, if you now have a full horse record of 4 hours and a weight of 70kg, if you lose 65kg, the whole horse time can be as fast as 3 hours and 41 minutes! But please don’t be happy too early, remember this 5kg can only reduce body fat! If it’s just water loss or muscle loss, it won’t achieve this effect! The latest running standard weight comparison table every runner has his ideal race weight
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There is a popular saying in the running circle: if you lose 1kg, you can improve your whole horse performance by 3 minutes
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A study shows that there is not much relationship between the weight in the 30s and the performance of marathon
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According to this ratio, the marathon runner should be about 57kg, taking the 175cm high runner as an example
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For example: the problem of pace in marathon, the problem of improving muscle strength, the problem of basic training
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It is estimated that the influence of genes is 64% among the factors that affect the minimum level of fat needed by everyone to keep fit
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The figure below is a comparison table of standard running weight for amateur runners
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At the same time, the fat content of middle and long distance runners was counted: it was found that the body fat rate of excellent marathon runners was very low, which were 10.3% for men and 15.2% for women
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Take kipchogg as an example
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Therefore, there is no need to pay attention to your weight
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These runners are light weight, but the fastest of them are the lightest
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As a result, if you are malnourished or your weight is not at the basic level of health, you will not achieve good results
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However, if your percentage of fat decreases and your running performance also decreases, then you have lost too much weight
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This incredible efficiency will be fully reflected when he drives at full power and speeds up 2:47 at the end of the marathon
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You can check whether your weight is up to the standard ~ men’s standard weight table women’s standard weight table note: this table is said to be specially designed for Asian people’s body shape, and the fluctuation of 10% is normal ~ for your reference only
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His score was 411
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Generally speaking, when the percentage of fat decreases, the running performance always improves
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