How can we achieve a healthy run, to achieve weight loss? What kind of intensity and environment you are most effective? What should run fast? Long distance between each step right? Details of the decision results.
Let us uncover the body during exercise the mysteries of energy supply:
We all know that human memory in the three energy systems: the phosphagen system (anaerobic process, that is the case in the absence of oxygen, work) glycolysis system (of two types: rapid sugar fermentation solution and slow glycolytic) oxidation system (aerobic process, oxygen is needed in sugar, fat, protein oxidation process of carbon dioxide and water. aerobic metabolism to release energy synthesis of ATP)
Note: ATP adenosine triphosphate is a high-energy phosphate molecule as the three bond strength between the two enormous store of energy. by the breaking of these bonds to release energy for the body used in a variety of reactions, because the muscle cells only store a limited ATP, but the movement needs to continue to provide ATP, so the cells must also exist the process of generating ATP.
three supply system does not exist in the movement of basic functions of a single case of energy substances, substances in the muscle can use all the energy, just in time, order and relative ratio varies with the movement of.
system can maintain the movement of all time: the phosphagen system for 6-8 seconds, maximal intensity exercise. glycolysis system, the maximum intensity exercise for 30-90 seconds, 2 minutes sustainable or less; 3 minutes of exercise, energy demand is mainly dependent on aerobic metabolism, short-term intense exercise is an important raw material in the sugar. exercise intensity the longer the small proportion of fat oxidation for energy higher.
30 minutes of intense exercise, the protein also involved in energy supply, but for the energy of not more than 18% of the total energy consumption. Therefore, the selective use of various energy substances entirely dependent on exercise intensity and duration of exercise.
details of A: Development of programs for running their own
in running before we have to know a few key, how we control our speed, how can we run so long? is some good long distance running? or slow a bit better ? or quickly finish a short walk better?
1 heart rate: the number of heart rate during exercise or strength to be effective lose weight? normally be at the highest heart rate of 60% -75%. calculation formula: target heart rate = ( 220 - age - static heart rate) t60% -75% + static heart rate. For the first study often can be maintained at 60 to 65%. If the physical condition regardless of their blind pursuit of high-strength, will be detrimental to health.
2 Time: It is recommended not physical but more obese friends at the beginning of aerobic training, a gradual approach is good for health, will not let you in a tired after exercise, can not face work the next day. with the progressive Methods jogging plus vigorous walk, and gradually extended running time, according to physical adaptation exercise 40 minutes to 1 hour 3 times a week gradually increased from 4 to 5 times. preferably not more than 5 times. This will not only achieve the purpose of weight loss, Your endurance and heart and lung function has been greatly improved.
3 oxygen: oxidation system mentioned in the previous paper (aerobic process, which is the need of oxygen in sugar, fat, protein oxidation process of carbon dioxide and water. There Synthesis of oxygen to release energy metabolism of ATP) so the oxygen is the key to aerobic exercise reduced fat, in the exercise required to ensure adequate intake of oxygen, but this does not mean that the process in motion to maintain a deep breath of oxygen can be taken to ensure intake, because the amount of inhaled oxygen and inhaled air volume is not constant correspondence, so the best outdoors or in well-ventilated room to do running sports.
details of two: warm-up race before running after the cooling (relaxation) and stretching
the benefits of warm-up exercise:
1 can increase muscle temperature, so that the muscles can not easily be strained.
2 can reduce the synovial mucus (the material surrounding joints, a lubricant) and viscosity, so that More parts of health to participate in sports.
3 accelerated muscle blood flow, the faster the uptake of oxygen and nutrients and metabolites excreted.
4 gradually increased body temperature and metabolism in skeletal muscle.
5 are help prevent damage to muscles and joints.
6 psychologically ready for the next training.
rhythmic body movement warm-up exercise, the time may be according to their condition and the outside temperature. time of 5-10 minutes.
see so many good warm-up, make your running more enjoyable healthy, we must conscientiously do yo.
Cooling:
This is the stage of diminishing intensity, then the ability to maintain muscle, so that the limbs of the blood back to the heart is very important to continue to do through the lower relaxation strength of the best action to complete, including the training lasts about 5 minutes walk or trot, the movement should continue to ease so back to the steady-state heart rate.
stretch:
stretching exercises will not only stretch the muscles to expand the range of motion of joints. This is to maintain strong and healthy cartilage, reduce tension and maintain muscle and bone are arranged is very important.
details of the three: the perfect guide to
Maybe you think running running is very simple, but a lot of the damage caused by running is often simply not in that caused by the heart.
head Department: the rise, straight ahead, not down (a long time will have cervical spine pressure) and do not back, for balance.
shoulder: the shoulder and relaxed, not tense. (there will be too close to a fist gripping the sake of ) for a long time can cause imbalance in the shoulder muscles.
back: stand back straight, chest, body perpendicular to the ground. arched back caused by stress, is not conducive to breathing.
arm: hand micro-fist, arm flexion to 90 degrees, before and after the natural arm, the former does not reveal the elbow, then do not reveal hand, not left arm (will lead to hip joint, causing arthritis)
leg: thigh, leg drive lift the knee towards the toe direction, carrying the to a reasonable height.
feet: a sense of relaxation anterior ankle muscles will make you more relaxed pace. Do not tightly curled toes, heels and a smooth transition quickly to the front foot stomp.
breath: According to the pace of a , step one call, a suction step, two, two-step one call, a two-step absorption, three, three steps of a call, three steps smoking.
details of the four: a balanced running
running correctly added water, a small amount of sub-times, sweat more, added salt water or light tea, avoid ice or beverages.
permeability of the clothes fit, wear running shoes fit.
avoid injury, do the full warm-up and stretch. increase the flexibility and core parts of the training.
cross training, proper conduct of the force (endurance) training, so that exercise capacity increased. combined with running and strength training body weight training team is the most effective way.
regulating emotions, overcome fatigue.
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