How about intermittent fat loss effect?
Intermittent running is a training class consisting of running and resting alternately. The intensity or speed of running is usually larger than that of the whole class. It is faster. Take more relaxed activities (walking or jogging) while resting. Less complete stop, with better fat reduction effect.
Intermittent running is a very efficient way to run, run alternately, run not tired, but can burn more fat. According to personal strength, you can set the time to 20~30 minutes, sprint for 1 minute. Or 40 seconds, slow down for 20~30 seconds to gasp, then sprint for 1 minute or 40 seconds, then slowly take 20~30 seconds to gasp, and cycle. Every time you run, you should use all your strength, sprint, can't talk, want It can reach about 80% of your maximum heart rate. Recommended for beginners to use MIIT (medium intensity intermittent exercise), 25 minutes, jogging for 3 minutes, jogging 100 meters, then running 100 meters, can effectively burn fat, try hard People who recommend weight loss use this method. Use MIIT intermittent fat burning, when the body is a little tired, it is necessary to switch to soothing mode, this way of movement is easy and effective. In addition, reminder to lose weight, three points to practice seven points to eat A healthy diet is more important, don't eat too much.
A large number of studies have shown that intermittent exercise has a better effect on fat reduction at the same intensity. An experiment investigated the difference between continuous running and intermittent running at moderate exercise intensity. In this experiment, the experimental object was continuous for the first time. Running for 1 hour, 1 second non-stop, the second is to carry out 3 20-minute intermittent runs, each intermittent break for 10 minutes, the intensity is 55% VO2max unchanged. Studies show that although it does continue to run for 1 hour will make The proportion of fat consumption has increased. However, it is common knowledge that a 10 minute break can increase the proportion of fat consumption!
How to run intermittently
1, 5-10km intermittent running training method
At the speed of 5km running, carry out 15-20 sets of 400m length interval running training, and try to shorten the one-minute jogging between groups to 30 seconds. More advanced runners can carry out the speed of 5km game intensity. -20 Groups of intermittent runs of 400 meters in length, only 100 meters of jogging recovery between groups.
2, half horse interval running training method
In the intermittent running training with the lactic acid threshold, a short inter-group rest is used. The lactic acid threshold is called a speed at which you can run for an hour at maximum capacity. Training can improve your speed endurance. Intermittent run of 6-10 km at T pace, 1 minute jog break between groups, rest time should be short enough to ensure that heart rate does not fall, but short break between groups Will help the body recovery speed.
3, the whole horse intermittent running training method
Once a month, change the T-speed training distance of one week into a long-distance running, so that the thigh can adapt to the fatigue state. After a short warm-up, perform two sets of 3km distance, 2 minutes group jogging break T-speed interval running training, Then carry out a 13km comfortable run, then a 3km T-speed interval training, and then a brief body cooling.
How long does it take to intermittently run?
The general requirement is 1:1, that is, running for a few minutes, you take a few minutes off.
Since it is intermittent running, intermittent mastering is also very important. The essence of intermittent running setting is this: Fast running will make the body fatigue in a few minutes, let the fatigue recover to some extent through the interval, but not let the fatigue recover 100%. That is to say, the next group always starts with fatigue, which greatly enhances the difficulty of training.
Of course, if you can persist, it also shows that your ability to resist fatigue has been improved. Still, with poison, you want to improve your ability to resist fatigue, create fatigue, and then adapt and confront. For intermittent running, intermittent time Short, fatigue has not recovered enough to start the next group, which will inevitably lead to a significant slowdown in the next set of running, exhaustion, which is not what we hope to see. Intermittent time is too long, physical fatigue is almost completely restored, then It is not intermittent. The purpose of the interval is to ensure that each group is successfully completed at the predetermined pace.
