Six running intervals

The formula for calculating the maximum heart rate is "220- age", and the static heart rate can be measured according to the method I shared in my previous article. /p/ee6e6fc8b69f

Control is about the division of running intensity interval in Daniels' classic running training method. Jack Daniels, the author of the latter, was once praised as the best running coach in the world by Runner's World, the most authoritative running magazine in the world. He divided the running interval into six intensity levels according to the heart rate: E, M, T, A, I and R. Let me introduce them one by one.

Although E intensity is the slowest and weakest level, it is the best training intensity for many physical indicators. People who just started running can start from this intensity, which can not only avoid the injury caused by long-term lack of exercise, but also enhance the flexibility of the body, thus reducing the possibility of injury in subsequent high-intensity training. Long-term E-intensity running can improve cardiopulmonary capacity and increase the maximum oxygen uptake of human body.

M intensity refers to the average pace of running a full marathon, and it is the intensity of simulating a marathon, so that runners can be familiar with the pace of the marathon and improve their ability to master the pace. The speed of M-intensity is similar to that of E-intensity, but a little faster can not only improve self-confidence, but also strengthen the muscles used in running and improve aerobic capacity.

During exercise, glucose in the body will be decomposed into lactic acid to provide energy for the human body, and lactic acid will be continuously excreted. With the increase of exercise intensity, lactic acid will also increase, and the discharge of lactic acid will also increase, thus maintaining balance. Under E strength and M strength, the output of lactic acid will not be great, and it can be discharged smoothly without accumulation, but when the strength is greater than M strength, the output of lactic acid will increase. In order to increase the speed of lactic acid discharge and improve the ability of lactic acid discharge, when the output,

The purpose of T-intensity training is to improve this balance point, that is, to raise the lactate threshold, thus improving endurance. Generally, the top runners in the world can only last 60 minutes at this speed. If you can persist for more than 60 minutes, it means that the strength is low and needs to be increased appropriately.

When the exercise intensity is higher than the T intensity, the output speed of lactic acid will be faster than the elimination speed, and lactic acid will accumulate in muscles, while the training of A intensity is to improve the lactic acid tolerance of muscles.

I intensity training is to improve the maximum oxygen uptake of runners. The maximum oxygen uptake is the limit value of aerobic exercise, and the greater the value, the stronger the aerobic exercise ability.

I intensity can only last for 10~ 12 minutes at most, so this intensity is not suitable for the rhythm of the game. Moreover, this kind of intensity training should be carried out through interval training, 3~5 minutes each time. Through long-term practice, the total training time under this intensity can be improved and the endurance of runners can be improved.

I intensity is already very anaerobic, so R intensity naturally belongs to pure anaerobic exercise. In order to get more energy support, this strenuous exercise will use more sugar. The purpose of this intensity is mainly to improve anaerobic exercise ability, running speed and running efficiency. R intensity training time is short, and E/M intensity can be interspersed, which will improve aerobic and anaerobic exercise ability at the same time.

For these six intensity intervals, I think the most commonly used ones are E intensity and M intensity. After all, we are not professional athletes, so we don't need to keep running at an excessively high pace. Running is more about maintaining a healthy physical condition and making yourself live and work more spiritually. This is what we want from sports. I hope the sharing ability of the above running intensity will help you.