According to different participation conditions of energy supply system, running training is generally divided into aerobic exercise, mixed oxygen exercise and anaerobic exercise
.
In fact, each runner has different aerobic capacity, and the specified speed of jogging to achieve fat burning plan is also different
.
Many people begin to ask: I have been working hard to keep running, every time it is 10km, and the pace is not low
.
On the contrary, when you run out of breath, shortness of breath and can’t maintain the current pace, that is, you run a little too fast
.
Other algorithms for maximum heart rate: maximum heart rate = 220 – age; Maximum heart rate = 206.3 – (0.711 × Age; Maximum heart rate = 217 – (0.85 × Age; Maximum heart rate = [210 – (0.5 × Age) – (0.1 × Body weight)] + 4
.
For elite runners, 5 points is also jogging
.
Low intensity running: 60% – 70% of the maximum heart rate, belonging to fat burning exercise, can improve fat metabolism rate and strengthen weight management
.
Calculation of runner’s maximum heart rate, maximum heart rate = 208-0.7 × Age, the maximum heart rate of obese people is generally low, and the maximum heart rate = 200-0.5 × Age
.
When running, you sweat a little, you can talk more easily, and the rhythm of breathing and step frequency is stable
.
For them, slow training is also an indispensable and important training
.
Click the following figure to enter the registration channel of the first Shangqiu marathon in 2021 (I) contact: (0370) 2629989, 3189995 (working hours: 9:00-11:0014:00-17:00 from Monday to Friday) (II) email: event consultation: sxj802@126.com （3） Business cooperation: bean Manager: 17637005113.
.
It seems to be a false proposition at what pace the fat burning effect is good, and the heart rate is the key factor to measure the running intensity
.
There is no so-called single energy supply
.
Research shows that the human body will decompose more fat to supply energy to the body at about 75% of the maximum heart rate, and the pace at this heart rate is the most suitable pace for you to reduce fat
.
The human body is a very complex system
.
In fact, jogging is the best way to reduce fat
.
Jogging can effectively mobilize the aerobic metabolic system to achieve the purpose of fat consumption
.
This is the best fat burning heart rate state
.
All systems usually work together
.
Ultra high intensity running: 90% – 100% of the maximum heart rate, which belongs to the highest load exercise intensity
.
Why is the fat reduction effect of running not so obvious? In fact, this is a misunderstanding that fast running can burn fat quickly
.
High intensity running: 80% – 90% of the maximum heart rate has entered the range of anaerobic exercise, which can improve the lactate threshold and enhance high heart rate endurance
.
These abilities are necessary to improve the pace and become an elite runner
.
As long as you start exercising, you will consume fat, but the fat burning efficiency is different
.
The body will decide which energy supply system will work first according to the exercise intensity and speed
.
If you run at 75% of the maximum heart rate, keep your pace around the ideal heart rate, which is the best pace for you to lose fat
.
You should slow down appropriately, let your heart rate return to the best fat burning range, and then continue to run at this speed
.
Backpack follows us Many people choose to run to lose weight, but it seems that it is not so obvious for many people to enter the country on the road of losing weight
.
Therefore, for runners, through continuous LSD training, they can not only exercise the most basic aerobic endurance, but also greatly improve the fat burning ability
.
Don’t think that elite runners usually train to run very fast
.
For beginners, 7 points or even slower is jogging
Moderate intensity running: 70% – 80% of the maximum heart rate is the recommended heart rate for fat burning exercise, which can improve aerobic metabolic energy
.
During running, when the body starts to exercise, ATP system, glycogen metabolism system and aerobic metabolism system will start to consume energy at the same time
.