As far as cardiopulmonary capacity is concerned, I have never reached my current state, even compared with my youth
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I measured it three times
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It can be said that exercising the cardiopulmonary system, running, especially jogging, is the best means
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The reason why I didn’t take medicine was that I had communication with the doctor
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The MAF test and the last aerobic endurance sample mentioned above occurred in the next few days
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If the system judges that the speed is not uniform enough, it will automatically reject it as unqualified
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I have tested it three times on the professional platform RQ
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I’m sorry, I just rub it
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This shows that what we have been saying before “the state will deteriorate in hot weather”, which is based on examples and is tenable
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The test condition of this platform is to run at a constant speed for 90 minutes in pace zone 1 (jogging)
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After that run, I even had trouble getting on the bus on the return trip
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Running can not only fight against greasiness alone, but also the basis of other sports
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Get a solid aerobic foundation
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It is good within 10% and superior within 5%
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Only when you see progress can you have confidence, and avoid training transition syndrome at the same time
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It was in the winter of 2017 that I was called greasy by my friends for the first time
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Restore good condition 1
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Nevertheless, running is still the most important part of exercise time
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Thank you for running! I hope I can often get your guidance and help, so that I can improve my sports and health knowledge level, better write summary and experience, and give back to you
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Improve other forms of exercise of the cardiopulmonary system, whether resistance Sports – such as weight lifting and other strength sports, or skill sports – such as gymnastics and martial arts, are inferior to running in maintaining a uniform and continuous aerobic state
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When I was at school, the only time I went from school to Tiananmen to see the flag raising – I just checked on Gaode’s map, 10.4km
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It happened to be done in July when “keeping the speed is easy to pull the heart rate”
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Sometimes I also specialize in running
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Two samples with poor quality can get this conclusion
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The reason why I didn’t take medicine is not a mania such as “relying on willpower to deal with disease”
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That was the first time I heard the word
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After stopping for such a long time and the landing of two legs was slightly unbalanced, the result was a little better than I expected
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I used to train in other projects
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The first test was at the end of October 2020
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Next time, in December, the samples that should be run at that time will be of higher quality
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The difference between the two is really close to 2 minutes, indicating that there is still room
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“I believe that most people who love sports start from the place of fitness and fighting greasiness
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The answer was that people look fat after they get fat
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In the third test, four months after another round, in August, just a few days ago, a record on the hot day in early July was used as a sample, 6.4% (slightly more than 5%)
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People who take this road will choose to run at the beginning
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Lose weight and shape and eliminate greasiness
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Very useful tips, but also added to my knowledge gap
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2
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According to runners, I curiously compared a 5K test in May (to test the recovery of leg injury) with a 1-hour MAF in July
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After four weeks of low heart rate running, we ran samples carefully and specially to submit the test, and the result was 4.6% (within 5% of the superior level)
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Even when I was young, I didn’t run more than 10k
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When it comes to the topic of using aerobic foundation, I would like to thank the reader of this number and the runner with the online name “Observer” for the useful knowledge points provided in the message
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Although in essence, it is more than 90 for more than two years, it can be regarded as a patient with hypertension.
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I don’t track every day and can’t draw the conclusion of “long-term maintenance”, but I don’t measure more than 90 every time, whether it’s my irregular test, annual physical examination, or going to the health information desk at other times! In fact, it is equivalent to “the low pressure exceeds 90 for two years”
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Running is the content of preparatory activities and relaxation activities
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Follow up for a long time and keep the blood pressure near the golden baseline of 80 / 120
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But I have never practiced running systematically and seriously
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That’s stupid
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Now that it has been adopted, it seems that running according to the heart rate can maintain a constant speed recently
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Now, 10km is the standard configuration, and within 30km, they start with their feet raised
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The tendency of low achievement is also consistent
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Although poor samples were used for the second and third times (one was when running again for a week after stopping for a long time and the injury was not completely healed, and the other was recorded under the condition that it was easy to pull and float the heart rate in hot days) – let’s see what the differences between samples of different quality will show
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Author: old Matthews_ Song Weijiang Source: laoweixiaowu (ID: laoweixiaowu) “ Exercise is to fight against greasiness
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The pace of the two was 4’43 “and 6’38” respectively
It is also my initial intention to return to a good state through slimming and shaping
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The whole person feels clear and refreshing
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Conduct MAF test every month and record it
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2
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The word is so appropriate
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When you lower your head and cut your toenails, you have obvious discomfort! According to the doctor, if the low pressure exceeds 90 for two consecutive years, it can actually be regarded as a patient with hypertension and needs to take medicine
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I specially asked the young people around me what they meant
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After three weeks, in late November, I accidentally hurt myself and stopped running for three months
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Accordingly, in terms of running ability, it shows that it has never had endurance
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He said: add a few points to maf180: 1
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From the summer of 2019 to the last two years, it is really serious running
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Because it is a free user, I can only test it once every four months
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The second test was in April after the start of the recovery run after the injury
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This blood pressure value is continuously measured by a regular health consulting doctor with a hospital sphygmomanometer, not household equipment
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However, due to the training inertia in my youth, I still attach great importance to the training of strength and flexibility other than running
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Now, from that time, we will lose 40 kg and reduce our waist circumference by more than 15 cm
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“Uncle Wei, you haven’t reached this level, but it also means you’re fat.”
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From 2013 to 2015, there were two years of serious running
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I’m quite satisfied myself
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The same is true for me
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This is a completely random sample from the recently run records with qualified time length
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Calculate the percentage of heart rate drift during this period
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Because the running state can be controlled by people: it can be maintained for a long time according to a certain intensity (heart rate); It can also be maintained at a certain speed for a long time
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If you prepare properly and pay attention to the conditions such as temperature, rest and uniform speed, it is logical to get the superior level
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When the knee injury was still obvious after the recovery run for a week, a sample was recorded and measured at 6.x% (slightly more than 5%)
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Comparing MAF pace with 5K race pace, endurance athletes generally differ by about one minute, more than two minutes, indicating that there is still room for improvement in aerobic capacity
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From 2017 to 2019, due to long-term insomnia, stress and anxiety, the blood pressure is high for a long time
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Therefore, it is natural that the latter two times did not get the superior level score, but it is still within the 10% good line and a little beyond the 5% line of the superior level
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Recently, we have been talking about the topic of aerobic foundation
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