This logic is right.
Because jogging has relatively little stimulation to muscles, it is not easy to get hurt, which is understandable to everyone.
The improvement of the blood supply capacity of the heart does not bring us substantive benefits.
Now I show the real data through the training (equivalent to the exam) – not the potential value, the maximum is 63.
It contributes to the increase of capillary density.
Since I walk, there is no saying that I hit the wall.
Long term serious jogging brings many benefits to the body: 1.
Few coaches advocate 100% rest, while most advocate dynamic rest.
Absorbed a knowledge point, the so-called “run to exhaustion and force out the maximum oxygen uptake”.
Running can promote the growth of fast muscle fibers and slow muscle fibers.
But I understand that.
Therefore, the more such workshops, the greater the internal processing capacity and the greater the energy supply capacity.
Slow muscle fibers are necessary for long-distance running.
To reap such dividends, you can only get them by jogging.
The longest distance I can walk by myself is 60 kilometers.
2.
“Test” is to show the “Kung Fu” accumulated in daily life.
According to a set of public data, the distribution proportion of slow muscle fibers in most people’s limbs is about 45-55%, which may reach 60% for people with training foundation, 70% for well-trained people, and even higher for elite marathon runners.
2.
There is probably no more suitable form of dynamic rest than jogging.
Promote the growth of muscle fibers, especially slow muscle fibers.
Therefore, I haven’t experienced anything hitting the wall at all.
The effect of jogging on physiological indexes most serious runners start with jogging.
After purchasing fenix2 six months later, I first came into contact with the concept of oxygen uptake.
As we said above, jogging has so many benefits for the improvement of physiological indexes – the optimization of these physiological indexes is an achievement in the field of health.
4.
Because of the normal training plan, there will be jogging and high intensity after all.
The way to increase oxygen uptake is jogging.
These improvements in physiological indicators are difficult to achieve through fast running.
For most healthy running enthusiasts, jogging should be regarded as a main training means.
Although the composition and distribution of muscle fibers mainly come from nature, the day after tomorrow’s training is also icing on the cake.
Not easy to get hurt.
Mitochondria are equivalent to the energy conversion workshop in the human body, which oxidizes the mobilized energy (sugar, fat, amino acids, etc.) and converts it into energy for supply to the body.
The volume and number of mitochondria increased.
For a long time, I understood this sentence as: everyone has a potential oxygen uptake level (there is nothing wrong with this understanding).
Therefore, jogging and fast running are not mutually replaceable training means, but a parallel relationship.
If you blindly focus on high intensity, your body will be exhausted.
Increase oxygen uptake.
The principle of jogging is basically that it does not exceed the heart rate zone 2.
No matter how strong the blood supply capacity of the heart is, the muscles do not have the ability to effectively use the oxygen carried through a larger amount of blood flow.
Two days ago, some runners said that after two years of long-distance running, it can promote the increase of capillary density.
They are practicing their own Kung Fu.
In my opinion, the purpose of training, especially the training of amateurs, is first the pursuit of physiological index optimization, and then competition.
In this regard, you can visually see the evaluation after completing the class schedule of 2-hour and 2-zone heart rate each time.
I’ve also seen such a saying that when running slowly, the impact on the knee is greater than when running fast.
If you understand these principles and like to run fast, don’t underestimate your friends who run slowly next time.
During the marathon, when a large amount of oxidized fat in mitochondria is used as an energy supply condition, it is very effective for preserving sugar and making it useful at the last minute – directly speaking, it is very effective for delaying the time to hit the wall and even avoiding it (if you don’t pursue complete release before the end).
Author: old Matthews_ Song Weijiang Source: laoweixiaowu (ID: laoweixiaowu) “Jogging is not an ineffective training for the purpose of accumulating the amount of running, nor is it just an active recovery.
Through exhaustive running, we can reach the highest level of this potential space (this understanding is wrong).
On this premise, the accumulated run is valuable, not garbage.
3.
3.
When I first started using the running watch in 2013 (8 years ago), I remembered that there was no index of maximum oxygen uptake.
Accumulate the amount of running.
Therefore, I personally prefer the view that “jogging is less likely to get hurt than fast running”.
After running, I still buy vegetables and cook when I go home at noon.
Only in jogging can we really listen to our bodies..
This may be similar to the fact that the faster the car is, the less the pressure on the ground (direct verification, the smaller the friction force).
Jogging especially promotes the growth of slow muscle fibers.
In fact, it is another form of training like fast running.” since it is parallel and different, it means that the two have different effects and cannot be replaced by each other.
The benefits of jogging at the training level 1.
The implication is that it only has the meaning of running volume, not athletics.
At the same time, appropriate weak intensity stimulation is more active and easier to maintain your state than sitting on the sofa.
Therefore, I put the accumulation of running volume on the first advantage of jogging at the training level.
The “test” here is “exhaustive running”, “accumulation” is long-term jogging, and “Kung Fu” is the index of maximum oxygen uptake ability.
Jogging can use lower intensity to give your body more recovery time (jogging day is also regarded as recovery day).
Later, after using the polar system, the maximum oxygen uptake is guided as follows: quietly measure your potential, such as 57 (the potential value I tested last time), which reminds me that this is the potential level I can reach, but it takes hard training to reach this place.
Many people who have the pursuit of achievements in horse running, when despise jogging, like to scold jogging as “garbage running volume”.
4.
The “last step” in delivering oxygen to muscle tissue is through capillaries.
The faster it is, the smaller the impact from the ground.
5.
The speed ability must be obtained by fast running, and the improvement of the above indicators must be obtained by jogging.
Listen carefully to your body’s voice and improve your movements.
In fact, some studies show that the capillary network will increase by as much as 40% only after a few months of running training, which means that the supply of oxygen will become more flexible.
I think it is also possible to push things to the limit: when a runner’s posture is close to perfection, the adhesion time is infinitely shortened, and the distance from the ground during running is infinitely low.
In fact, the so-called “driving it out by running exhaustively” is equivalent to an examination means to see how deep Kung Fu is, and this means itself is not a way to accumulate Kung Fu.
2.
Through the maximum speed and minimum ground clearance, the impact force on the ground when landing is reduced, but the violent flexion, extension and force action will also increase the fatigue of joints and muscles synchronously.
It has the effect of active recovery.
Jogging is an effective way to increase the number of mitochondria by increasing the number of mitochondria, which is equivalent to increasing the number of conversion workshops and expanding the production efficiency of each workshop.
Running 42 kilometers was once joked by the great God as “running too wandering” (meaning “easy running, no pursuit”), aiming to complete it within 5 hours.
In addition to burning fat in a large proportion during the exercise, it is more important to improve the ability to use fat as a source of energy during the exercise.
