Its main purpose is to train the maximum oxygen uptake.
E easy zone (e intensity for short) e running is the basis of all training.
Training type: Yasuo 800r repetition zone (r intensity for short) does not need to consider the heart rate during R intensity training, and its training purpose is mainly to improve the economy of sports.
Release regular event information, catch all hot information, maintain objective and neutral evaluation, and explain the truth of the marathon..
Running at this speed, you can talk freely without feeling particularly asthmatic, and you are not too tired even after running.
T rhythm run / lactate threshold run (t intensity for short) t refers to the threshold, that is, the critical point of lactate.
“Before each training, ask yourself what is the purpose of today’s training? If you can’t answer this key question, you’d better not carry out any training.” – Jack Daniels monitoring the training intensity is a very important part of scientific training.
Through the low-intensity endurance training of e-run, runners can achieve the following effects: ☆ strengthen the bone system and avoid sports injury ★ improve the efficiency of using fat ☆ exercise the myocardium to increase the stroke output at 60% of the maximum heart rate ★ promote the growth of microvessels, better supply blood to skeletal muscles ☆ form a certain resistance to injuries ★ reduce the pressure of body and spirit, Type of training to enhance self-confidence: long distance running (LSD) m marathon pace running (M intensity for short) is the intensity of a runner simulating a marathon race, getting familiar with the pace of a marathon teacher, and improving the ability to master the pace.
According to Daniels’ training system theory, the intensity of running training is divided into six intensities.
Therefore, I pace is not suitable for long-distance competition.
The primary purpose of t-intensity training is to enhance the body’s ability to excrete lactic acid, continuously improve the lactic acid threshold, and keep the runner’s critical speed (moving speed under t-intensity, referred to as t pace) longer.
A-intensity training can improve the body’s lactic acid resistance.
Generally speaking, when a person trains under I intensity, he can maintain a maximum of 10-12 minutes at a time.
The so-called training is mainly composed of training time and training intensity.
Its pace falls at 65% – 79% of the maximum heart rate range.
I interval (I intensity for short) I intensity heart rate is 98% – 100% of the maximum heart rate.
In addition, the 5-10 km race is basically in the a intensity range.
During this intensity training, the amount of lactic acid produced by the human body is just equal to the amount excluded.
When the intensity approaches the maximum heart rate, it will put pressure on the oxygen uptake system and improve the oxygen uptake capacity.
For beginners, intensity a can replace intensity I to improve oxygen uptake.
Training type: Cruise interval (5-15 minutes for rest), temporun (temporun, continuously moving at t intensity for more than 20 minutes) a anaerobic zone (a intensity for short) will enter a intensity first after passing the T threshold, that is, anaerobic state.
Training type: 100M, 200m, 400m interval training suggestion: the rest time can be judged by body feeling, and the next round of training will not start until it is fully recovered.
In addition, runners spend more time in a-intensity training, which has a better effect on improving the body’s aerobic metabolism.
Under this stimulation, the body’s lactate threshold will effectively rise.
Usually, the training of M intensity will be arranged more than a month before the competition, and its pace will fall at 79% – 89% of the maximum heart rate.
R intensity interval training can be interspersed with E and M intensity training to complement each other.
In order to prolong the “total training time” of this level of intensity during training, interval training is often used.
Training type: m-pace continuous running training suggestions: ① the single training time shall not exceed 150 minutes or 30 ㎞; ② Running m needs to supplement carbohydrates.