Besides heart rate, you can calculate your maximum heart rate before running, and use the formula to estimate it simply, your maximum heart rate=220 – age.
High heart rate requires fast energy supply.
1.
On the 400m track, check the table below to find the appropriate pace for the interval running.
If you run in the morning, you will just start a new day with full vitality.
You can even talk while running.
Interval running is a training method commonly used by many race runners.
From aerobic to anaerobic, we enter the lactic acid threshold run.
After running, your body will recover quickly without or a little fatigue.
The above table calculates the pace of interval running based on the results of the whole horse or half horse, so that you can take your mobile phone for interval running training.
“If used properly, interval training can improve the speed of athletes to a greater extent than any other training method”.
For example, healthy runners and race runners pursue different goals, and choose different heart rate intervals for training.
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During anti-lactic acid running, the heart rate range is about 85% – 90% of the maximum heart rate; 4.
If fat is compared to hard disk, glycogen can be compared to memory, which can quickly replenish physical strength, but the storage capacity is not so large.
When you run easily, you are usually in aerobic state.
Glycogen is consumed in this stage.
During interval running, the heart rate range is about 90% – 95% of the maximum heart rate; For different training purposes, refer to different training heart rates.
Here, glycogen and fat will be consumed during running, but the heart rate is different and the proportion of consumption is different.
You may say, isn’t it about heart rate? How come it comes to the pace? After all, the GPS watch that can measure heart rate appears relatively late and is not so popular.
When used up, we can only slow down and enter aerobic to consume fat.
During easy running, the heart rate range is about 70% – 75% of the maximum heart rate; 2.
When running at a marathon pace, the heart rate range is about 75% – 85% of the maximum heart rate; 3.
Although the heart rate band has existed for a long time, it is not so convenient to use and is not very popular.
Of course, if you want to achieve the goal of reducing fat, you should run for more than one hour.
The pace can be accurately measured with the general mobile phone running app.
The first group and the last group should preferably use the same pace, which means that there is no overtraining in the middle, and the number of groups should be determined according to your physical condition.