As long as we insist on reasonable practice, we will have certain results.
Pass: keep it for less than 90 seconds without deformation.
In addition to the abdominal muscles, there are some muscles on the back and buttocks, These overall core muscle groups can provide you with stability during running.
Today, Xiaobian summarized the latest running fitness test for you, which is divided into five parts.
Scoring criteria: [18-35 years old] excellent: female heart rate is less than 94; Male heart rate is less than 86 good: female heart rate is 95-111; Male heart rate 87-103 general: female heart rate greater than 112; Male heart rate greater than 104 [36-50 years old] excellent: female heart rate less than 100; Male heart rate is less than 92, good: female heart rate is 99-122; Male heart rate 93-110 general: female heart rate greater than 123; Male heart rate greater than 111 [over 51 years old] excellent: female heart rate less than 104; Male heart rate is less than 100, good: female heart rate is 103-130; The male heart rate is 101-118 in general: the female heart rate is greater than 131; Men’s heart rate is greater than 119.
Lie prone with elbows bent and supported on the ground, shoulders and elbow joints perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, crotch and ankle kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine extended, eyes looking at the ground, keep breathing evenly.
Note that after squatting, the knees should not exceed the toes.
But for real runners, physical fitness is the embodiment of the “core strength” of running.
Push ups mainly exercise the triceps brachii muscle, as well as the anterior deltoid fasciculus, saw muscle, Coracobrachial muscle and other parts of the body.
Flat support can reduce back injuries, because it can strengthen muscles when doing flat support, so as not to put too much pressure on the spine and back.
So you need to escape the running comfort zone to improve cardiopulmonary function..
05 cardiopulmonary function test method: step test, which is a very convenient indoor exercise.
I believe everyone is familiar with this action.
Use step instruments or on the steps of stairs.
Scoring criteria: [20-39 years old] excellent: 22 women; 29 good for men: 10-21 for women; 13-28 males in general: less than 9 females; Less than 12 males [40-59 years old] excellent: 18 females; 21 good for men: 8-17 for women; 11-20 males, average: less than 7 females; Less than 10 males [aged 60 and above] excellent: 13 females; 16 good for men: 5-12 for women; 7-15 males in general: less than 5 females; Men with less than 7 running upper body strength can mainly keep you in good running posture.
It’s not enough to run 5K without panting.
In addition, it can also give strong support to the back, especially in the upper back area.
Note that keep a straight line from head to foot, and your hips can’t sag or tilt up.
If you run at the same pace every time, your cardiopulmonary function is always at a level and can’t be improved.
It is the key to ensure the efficient transmission of energy in the body, reduce energy consumption and enable you to maintain a fast pace for a long time.
In the rapid strength movement, the strong core muscles ensure that the limbs remain in the normal position during the movement, and the stability of deep small muscle groups plays a key protective role, which greatly prevents the occurrence of acute injury.
There are many ways to improve your endurance.
01 overall muscle group test method: flat plate support.
Scoring criteria: [under 35] excellent: female distance is more than 7.4km; If the distance between men is greater than 8.3 km, it is good: for women, it is 5.8-7.4 km; 6.5-8.3km for men: less than 5.8km for women; Male less than 6.5km [35-50 years old] excellent: female distance greater than 6.5km; If the distance between men is greater than 7.5km, it is good: for women, it is 5-6.5km; 6-7.5km for men: less than 5km for women; Male less than 6 km [over 50 years old] excellent: female distance greater than 5.8 km; If the distance between men is more than 6.4km, it is good: for women, it is 4.5-5.8km; 5.5-6.4km for men: less than 4.5km for women; For men running under 5.5km, endurance is the core part.
Many runners insist on running and think that as long as the speed and amount of running are improved, it is the advanced stage of running.
Compare these test methods, and then score yourself.
A complete starting position of push ups, the body must be in a straight line from shoulder to ankle, the arms should be placed in the chest position, and the distance between the hands is slightly wider than the shoulders.
If your strength in this part is poor, you can’t support your pelvis well, which will affect the stress mode of hips, knees and ankles during running, weaken the buffer, and be prone to injuries for a long time.
02 upper body strength test method: push ups are also a familiar action.
Scoring criteria: [20-39 years old] excellent: 39 women; 45 good for men: 21-38 for women; 29-44 males in general: less than 20 females; Less than 28 males [40-59 years old] excellent: 32 females; 40 good for men: 14-31 for women; 22-39 males in general: less than 13 females; Less than 21 males [aged 60 and above] excellent: 24 females; 30 good for men: 7-23 for women; 12-29 males in general: less than 6 females; There are less than 11 males.
04 endurance test method: after 30 minutes of running, warm up for 10 minutes, and then with 85% ability, it can be slightly slower than the 10K race pace, complete 30 minutes of running and record the kilometers.
Good: keep this action for 90 seconds without deformation.
After that, leave to measure the heart rate.
If you have a heart rate belt or heart rate watch, you can know the data immediately.
Pay attention to the wechat of Jilin running group and enjoy a healthy and beautiful life.
If you don’t have these devices, put your fingers on the side of your neck and press and hold the artery to calculate the number of beats in one minute.
Its main function is to improve the muscle strength of upper limbs, chest, waist, back and abdomen.
Then use 2 to 3 seconds to fully lower the body, and the final distance between the chest and the ground should be about 2 to 3 cm; Then, immediately push up and return to the starting position.
Up, up, down and down, four beats are a group of actions, repeated for 3 minutes.
Scoring criteria: excellent: keep this action for 2 minutes without deformation.
Strengthen it: keep it for less than 60 seconds and the action is not standard.
Improving endurance is quite effective in improving speed and distance.
Squatting is considered to enhance leg and hip strength, which can effectively improve leg strength and is an essential exercise to develop core strength.
03 limb strength test method: squat deeply, with both feet shoulder width, two hip bones open to both sides, the tips of both feet slightly open, the hips tilted up, the waist and back straight, look at the front and top, squat and stand up.
If you run a lot and feel your fitness is good, try this running fitness test to see what your fitness level is.
From a physiological point of view, endurance includes heart stroke volume (the amount of oxygen delivered to muscles per heartbeat), muscle strength and its ability to use oxygen, metabolic rate (the efficiency of using fat and carbohydrates), neuromuscular system (information transmission between brain and muscle).
They are the source of strength and an important factor in maintaining endurance.
You need to pay attention to your physical changes, including muscle, body strength, endurance, cardiopulmonary function and so on.
When finished, the stretch resumes.