We can often see people who have run out of breath, but still gritted their teeth and endured, cheering and cheering on the side by the cheering group, holding on to the breath, just to finish the course, and then enjoy the pleasure of completion.
If you are participating in a competition to strive for the best results, after a long time of training, you are ready to participate in a competitive competition. In addition to completing the competition at your own pace and showing your maximum limit, the final will persistence is necessary.
However, just in the usual preparation stage, in order to exercise better running ability, you do not need to do your best to complete each run, especially if the purpose of running is to strengthen the cardiopulmonary function and promote health. Phase control of proper pulse (intensity) starts with basic endurance training intensity. Otherwise, it will not help exercise cardiorespiratory endurance, and may even harm the heart. However, at this time, we basically do not consider the state of the heart, such as what is the heart rate, blood pressure, and blood oxygen content? We have no way of knowing. And during sports, we pay more attention to the game. In addition to large-scale professional competitions, most athletes wear heart rate monitors or smart watches with heart rate monitoring functions. However, most smart watches now have heart rate monitoring functions. In addition to heart rate monitoring functions, smart watches also have various health monitoring functions such as blood oxygen monitoring, ECG, HRV, and blood glucose monitoring. Such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can monitor heart rate. Moreover, these smart watches can monitor the heart rate regardless of whether it is a static heart rate or a dynamic heart rate. At the same time, the data monitored by the smart watch can be used as medical data when necessary and provided to the doctor for reference.
Prioritize basic endurance training for running
The human body undergoes aerobic metabolism (oxidation of sugars and fats) for a long time to supply energy as the main force. The so-called aerobic endurance is also called basic endurance training. Can:
1. Improve the ability of cardiovascular respiration and metabolic circulatory system.
2. Promote the benefits of daily life functions.
3. Improve physical activity or recovery ability after exercise.
4. It is the basis for athletes to quickly eliminate fatigue
5. It is the basis of the body's anti-fatigue (delay the appearance of fatigue)
6. It is the basis for adapting to the environment
7. It is the basis to ensure long-term and high-quality training for athletes
So how fast (intensity) and how long (time) do you need to run to really benefit your health or improve your running ability?
Before engaging in cardiorespiratory endurance training, you must know what your maximum heart rate is in order to set the training intensity more accurately.
Based on the intensity of basic endurance training, you can calculate your own maximum heart rate (220-age) ⅹ 70% ± 5 as the standard calculation. The heart rate is high and sad, and if it is too low, the training effect cannot be achieved. "Exercise in this heart rate range, the heart will not be overworked, in order to gradually improve the cardiopulmonary function."
At present, the maximum heart rate testing instrument is not yet popular, so in general, the calculation method of the maximum heart rate is (220-age). It is recommended for beginners or those who are just beginning to train cardiorespiratory endurance, using 70% of the maximum heart rate as The intensity is based on the training, the calculation method is (220-age) x 0.7 ± 5 times, and the single activity time is at least 6 minutes. However, it is a wise choice to use a heart rate monitor or a smart watch with a heart rate monitoring function for measurement. Some relatively high-end smart watches on the market, such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can accurately monitor changes in heart rate. These smart watches are not just simple heart rate monitoring. Instead, these smart watches tend to be more in the direction of health monitoring and monitoring. In addition to heart rate monitoring, there are HRV, ECG, pulse rate, sleep apnea monitoring, blood oxygen monitoring, blood glucose monitoring and other functions. Smart watches have broken away from the simple monitoring of steps and calories in the past. Now smart watches have turned to the primary direction of monitoring human health.