Therefore, it seems to be a false proposition that what speed is good for fat burning, and heart rate is the key to measure the intensity of running
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Research shows that according to the requirements of aerobic metabolism system, the human body will decompose more fat to provide energy for the body at about 75% of the maximum heart rate, and the speed at this heart rate is the most suitable speed for you to reduce fat
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Low intensity running: 60% – 70% of the maximum heart rate, which belongs to fat burning exercise, can improve fat metabolism rate and strengthen weight management
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For beginners, 7 points or even slower is jogging
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Ultra high intensity running: 90% – 100% of the maximum heart rate, which belongs to the highest exercise intensity
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As the king of aerobic exercise, jogging can effectively mobilize the aerobic metabolic system, so as to achieve the purpose of fat consumption
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It is suggested that you can also perceive the heart rate intensity according to physiological feedback
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Moderate intensity running: 70% – 80% of the maximum heart rate, which is the recommended heart rate for fat burning exercise and can improve aerobic metabolism energy
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Long term LSD training can not only improve cardiopulmonary function, but also improve the ability to recover from fatigue, that is, anti fatigue ability, which is very important for daily work and study, or fighting fatigue in the second half of marathon, and improving the concentration of competition
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The human body is a very complex system, and there is no so-called one size fits all, so is the energy supply system
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For them, slow training is also an indispensable training
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According to the rules of MAF training method, it is necessary to calculate the individual maximum aerobic heart rate first
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Therefore, long-term adherence to LSD training can well shape the myocardium
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The training intensity is relatively low and mild
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When you sweat a little while running, you can speak more easily, and your breathing and stride frequency are stable, which is the best fat burning heart rate state
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Long means long time and long distance, slow means slow speed, which means low intensity
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For elite runners, 5-speed is also jogging
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You should slow down appropriately, let your heart rate return to the best fat burning range, and then keep it at this speed Keep running
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I think that only running faster and running more can I consume more energy, but why is the effect of fat reduction not obvious? As we all know, jogging is one of the best ways to reduce fat
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For all training, 145 is your maximum aerobic heart rate, which will help you build the aerobic base for the best effect
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So how slow should we run? As a matter of fact, each runner has different aerobic capacity, and can’t express jogging with a fixed speed
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Maximum heart rate = 208-0.7 × age, the maximum heart rate of obese people is generally low, the maximum heart rate = 200-0.5 × age; other algorithms of maximum heart rate: ① maximum heart rate = 220-age; ② maximum heart rate = 206.3 – (0.711 × age); ③ maximum heart rate = 217 – (0.85 × age); ④ maximum heart rate = [210 – (0.5 × age) – (0.1 × weight)] + 4 if it is 75% of the maximum heart rate In this case, you should control the pace around the ideal heart rate, which is the most suitable pace for you to reduce fat
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High intensity running: 80% – 90% of the maximum heart rate, has entered the anaerobic exercise range, can improve the lactate threshold, enhance high heart rate endurance
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Therefore, LSD training is also in line with the standard of a large amount of fat for energy, long time, low intensity
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When the body starts to exercise, three energy supply systems (adenosine triphosphate system, glycogen metabolism system and aerobic metabolism system) will start at the same time
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It is suitable for those who lose weight, beginners, ordinary runners and mature runners to carry out LSD (low heart rate and long-time jogging) training, and those who want to resume their running steps because they don’t run for a long time for some reasons; 2
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According to the degree of participation in the three major energy supply systems, endurance training is basically divided into aerobic exercise, mixed oxygen exercise and anaerobic exercise
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If the heart rate is exceeded during training, aerobic training will quickly switch to anaerobic training, and energy will be obtained by burning sugar instead of fat
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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
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Easy running generally reaches 59% – 74% of the maximum heart rate, which is the best work mode of the heart and will not lead to heart failure due to too fast heart rate
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Content source: Endurance: no injury, fat burning, easy MAF training method, Hui run.
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However, too much running may also cause injuries, such as pain in the knee joint, ankle joint, Achilles tendon and other parts
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However, your body will decide which energy supply system is the first to participate in the work according to the intensity and speed of exercise
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Philip marfeton proposed this method – MAF training method
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At present, there are many formulas for calculating the maximum heart rate
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Subtract your age from 180, and then select the most suitable condition for your competitive state and health according to the classification, and correct the above values
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Therefore, as long as you start exercise, you will consume fat, but the efficiency of fat burning is different
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These abilities are essential for improving the pace and becoming an elite runner
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Of course, these are not completely accurate, but they can be applied to most people’s physique for your reference
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Through continuous LSD training, we can not only exercise the most basic aerobic endurance, but also greatly improve the ability of fatigue recovery
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Is there a way to lose weight without injury and with ease? In fact, many years ago, the famous sports medicine expert Dr
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For ordinary runners, the main equipment for measuring heart rate is heart rate watch or heart rate band
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In severe cases, long-term rest is needed, and the achievements accumulated in the past fall short
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Don’t think that elite runners usually train very fast
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LSD training has a high proportion of fat energy, so it can effectively promote fat burning
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Maf180 is a training method to switch the body to rely on fat burning for energy, which can effectively promote fat burning, that is to say, maf180 is especially suitable for weight loss How to run! For example, your aerobic training heart rate is 145
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Recently, some runners came to ask such a question: I have been working hard to keep running, every time it is 10 km or 5 km, and the pace is not slow, with an average of more than 5 points
For many non professional runners, it may be difficult to understand these theoretical things
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If you want to reduce fat efficiently through running, you might as well run like this: # long distance jogging # so how to run is the most fat burning, the answer is LSD, that is, long distance jogging, its running points are “long” and “slow”
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Because of the low intensity, this kind of training method has less burden on the body and is more comfortable 3
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The main characteristics of maf180 training are as follows: 1
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It’s said that long distance jogging (LSD) helps to consume fat, which can effectively play the role of weight loss
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