● the training time is generally between 2 and 5 minutes
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● the training time of each run shall be controlled between 20 and 30 minutes
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If the heart rate reaches the standard and the pace is still lower than the target pace, the heart rate shall prevail
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Through interval, the fatigue can be recovered to a certain extent, but the fatigue will not be recovered 100%
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Improve the body’s anti lactic acid ability
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Pay attention to the wechat of Jilin running group and enjoy a healthy and beautiful life
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Of course, there are some differences between the two
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What is interval running? Run fast for a while, take a break, then run, then rest
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Improve the maximum oxygen uptake and enhance the runner’s cardiopulmonary function
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● the ratio of training time to interval time is 1:1
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if you run at a 6:00 pace, your oxygen uptake is 30ml / kg / min, which is equivalent to exercising at 75% of the maximum oxygen uptake intensity
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Aren’t you running? Then don’t do it all the time
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During the interval, the heart rate is required to recover to 65% ~ 79% of the maximum heart rate before starting the next group
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Suppose your maximum oxygen uptake is 40ml / kg / min
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Benefits of interval running 1
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We remain neutral to the opinions in the article and only share them with runners for reference and exchange
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With interval, the actual training time will reach 40 ~ 60 minutes
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This running method of continuous cycle is intermittent running
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In the same race, runners with high running economy can save more energy and run more easily
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The lower level can be reduced to 4 ~ 6 groups
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The higher this value, the better your endurance
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Jilin running group pays close attention to Jilin running group’s wechat all the way and enjoys a healthy and beautiful life If you like it, don’t forget to watch it 。
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Just run faster and breathe harder
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Therefore, if you want to increase your maximum oxygen uptake, you have to force yourself to train at the intensity corresponding to the maximum oxygen uptake as much as possible, so as to stimulate your cardiopulmonary system and increase your maximum oxygen uptake
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The following principles should be followed in interval running: ● interval running is not suitable for beginners
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If the interval time is too short and the fatigue has not recovered enough, it will inevitably lead to obvious speed loss and fatigue in the next group; If the interval time is too long and the body fatigue almost completely recovers, it is not intermittent running
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2
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The core feature of interval running is alternating between high-intensity running and rest, because you can’t run hard all the time
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How to run intermittently? The intensity of interval training is close to 100% of the maximum oxygen uptake
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Maximum oxygen uptake is a professional term, which refers to the maximum amount of oxygen you can absorb when you reach the exercise limit
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This is the training method to stop panting when you run – interval running
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For example, if the training time today is 24 minutes and each group is 3 minutes, then 8 groups should be trained
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If your maximum oxygen uptake increases to 50ml / kg / min, and you still run at a 6:00 pace, you exercise at 60% of the maximum oxygen uptake intensity, At this time, you will feel much easier and no longer breathe
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It is recommended to start interval running after 4 ~ 6 weeks of training
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The essence of interval running is that fast running will make the body tired in a few minutes
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II
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As for rest, it doesn’t matter whether to stop completely or use fast walking or jogging as a rest
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It is almost to run fast under the extreme aerobic intensity
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At this time, you will be more asthmatic
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Runners in the primary stage (those who are tired at a pace of 6 minutes) can train in groups of 400 meters
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Why is it that you don’t get asthma when you walk far, and you get asthma when you run for a while? Because of the intensity of running, you need more oxygen
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● the heart rate shall reach 95% ~ 100% of the maximum heart rate
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At the same time, it also needs to maintain the speed for a period of time
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3
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You won’t breathe as much as before
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Of course, the pace used by runners with different abilities in interval running is also different
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How can I run without so much asthma? No longer so uncomfortable—— The secret is “fighting poison with poison”
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It’s OK
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Some scholars have found that the subjects who only carry out interval running training also have improved their anti lactic acid ability
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Before interval training, the blood lactic acid value at the speed of 10 km / h is 2.5 mmol / L, while after training, the intensity of blood lactic acid reaching 2.5 mmol / L is 11.6 km / h, that is, when the blood lactic acid level is the same, the pace has been effectively improved, so at the same pace, it means that the blood lactic acid level is lower
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Running economy is also an important factor in running performance
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Improve the economy of running, that is, running in a labor-saving and energy-saving way
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Some studies have found that the improvement of runners’ running efficiency with intermittent training is 2 to 3 percentage points higher than that with continuous training
The purpose of intermission is to ensure that each group is completed smoothly according to the predetermined pace
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At the same time, good running economy can make up for the shortcomings of runners in other physical qualities, such as lack of muscle strength and so on
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For runners with strong running ability (the pace can easily enter within 6 minutes), the training time of each group is 3 ~ 5 minutes
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When we first started running, our endurance would be poor, and we always felt out of breath, especially uncomfortable
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The next time you run, it will be much easier
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