For many non professional runners, these theoretical things may be difficult to understand.
LSD training has a high proportion of fat energy supply, so it can effectively promote fat combustion.
Therefore, LSD training meets the standard of large amount of fat energy supply, with long time and low intensity.
Easy running generally reaches 59% – 74% of the maximum heart rate.
However, running too much may also cause injuries, such as pain in the knee, ankle, Achilles tendon and other parts.
So how slow should I run? In fact, each runner has different aerobic capacity, so it is impossible to express jogging at a fixed speed.
According to the degree of participation of the three energy supply systems, endurance training is basically divided into aerobic exercise, mixed oxygen exercise and anaerobic exercise.
These abilities are necessary to improve the pace and become an elite runner.
When the body starts exercising, three energy supply systems (adenosine triphosphate system, glycogen metabolism system and aerobic metabolism system) will start at the same time.
Is there an easy way to lose weight without getting hurt? In fact, Dr.
In severe cases, long-term rest is required, and the achievements accumulated in the past fall short.
As the king of aerobic exercise, jogging can effectively mobilize the aerobic metabolic system, so as to achieve the purpose of consuming fat.
Low intensity running: 60% – 70% of the maximum heart rate, which belongs to fat burning exercise.
For ordinary runners, the equipment for measuring heart rate is mainly heart rate watch or heart rate band.
For them, slow training is also an indispensable and important training.
Don’t think that elite runners usually train to run very fast.
There is no so-called one size fits all, and so is the energy supply system.
Slow speed means low intensity.
Therefore, long-term adherence to LSD training can shape the myocardium well.
Therefore, according to the rules of MAF training method, it is necessary to calculate the individual maximum aerobic heart rate first..
The answer is LSD, that is, long distance jogging.
Long term LSD training can not only improve cardiopulmonary function, but also improve the ability to recover from fatigue, that is, the ability to resist fatigue, which is very important for daily work and study, or fighting fatigue in the second half of Marathon and improving competition concentration.
This heart rate is the best work mode of the heart, and the heart will not be unable to rest due to too fast heart rate.
You should slow down appropriately, let your heart rate return to the best fat burning range, and then continue to run at this speed# MAF training method # mentioned above that long-distance jogging (LSD) helps to consume fat and can effectively play the role of weight loss.
For elite runners, 5 points is also jogging, and for beginners, 7 points or even slower is jogging.
Long represents long time and long distance.
Research shows that according to the requirements of the aerobic metabolic system, the human body will decompose more fat to supply energy to the body at about 75% of the maximum heart rate, and the pace at this heart rate is the most suitable pace for you to reduce fat.
Therefore, as long as you start exercising, you will consume fat, but the fat burning efficiency is different.
I think only running faster and more can I consume more energy, but why is the fat reduction effect of running less obvious? As we all know, jogging is one of the best ways to reduce fat.
Its running points are “long” and “slow”.
Maximum heart rate = 208-0.7 × Age, the maximum heart rate of obese people is generally low, and the maximum heart rate = 200-0.5 × Age; Other algorithms for 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 you run at 75% of the maximum heart rate, control the pace around the ideal heart rate, which is the most suitable pace for you to lose fat.
MAF training method especially emphasizes training under the maximum aerobic heart rate.
If you want to lose fat efficiently through running, you might as well run like this: # long distance jogging # so how to run is the most fat burning.
Through continuous LSD training, we can not only exercise the most basic aerobic endurance, but also greatly improve the fatigue recovery ability.
Moderate intensity running: 70% – 80% of the maximum heart rate is the recommended heart rate for fat burning exercise, which can improve aerobic metabolic energy.
It is suggested that you can also perceive the heart rate intensity according to physiological feedback.
The human body is a very complex system.
Ultra high intensity running: 90% – 100% of the maximum heart rate, which belongs to the highest load exercise intensity.
Of course, these are not completely accurate, but they can be applied to most people’s physique for your reference.
Philip maffeton, a famous sports medicine expert, put forward this method many years ago – MAF training method.
When you sweat a little while running, you can speak more easily, and the rhythm of breathing and step frequency is stable, which is the best state of fat burning heart rate; 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.
Slow represents slow speed.
However, your body will decide which energy supply system will work first according to the intensity and speed of exercise.
At present, there are many formulas for calculating the maximum heart rate.
Therefore, it seems to be a false proposition that the fat burning effect is good at what pace, and the heart rate becomes the key to measure the running intensity.
Recently, some runners came to ask such a question: I have been working hard to keep running, every time it is 10km or 5km, and the pace is not slow, with an average of more than 5 points.
It can improve fat metabolism rate and strengthen weight management.
High intensity running: 80% – 90% of the maximum heart rate has entered the range of anaerobic exercise, which can improve the lactate threshold and enhance the endurance of high heart rate.