Talk about the failures after perseverance-intensity and exercise.

There is a friend in the circle of friends who has long insisted on long-distance running. He punches in the circle of friends almost every day, and he has great perseverance! Her goal (30 years younger) is to lose weight by running. I haven't run in the last year. Recently, when we met to talk about running to lose weight, Xiao said that she was disappointed in running to lose weight. It was all tears. I obviously persisted for almost a year, and it didn't work. Why is this? Is running to lose weight really ineffective? Let's take a look at her splash screenshot.

If you don't look at the pace (the pace is really slow, but that's not the point, the key is that you haven't got up fast all year), the exercise time and mileage calories are ok. But you can tell what the problem is by looking at the pace. Exercise intensity is not enough! So what is exercise intensity?

Today we will talk about the intensity and amount of exercise.

For example, it is easy to understand.

A It takes 25 minutes to run 5 kilometers for the first time.

A It takes 20 minutes to run 5 kilometers for the second time.

Then the intensity of the second exercise is higher than that of the first exercise.

Suppose that the ultimate squat strength of A is100.

On the first day, A did five sets of five squats with 50㎏.

A did five sets of five squats with 80㎏ the next day.

Then the exercise intensity of the next day is higher than that of the first day.

General aerobic exercise can measure the training intensity according to the maximum heart rate. To put it bluntly, the faster you run per unit distance, the greater the intensity. There are several formulas for calculating the maximum heart rate. The simplest thing is that the maximum heart rate =220- age strength training can measure the training intensity according to the percentage of 1rm. In short, the greater the group weight, the higher the strength.

So after understanding the training intensity. Shall we look at the amount of training, or just give an example:

A On the first day, I ran five kilometers in two groups, each with 25 minutes.

A ran three groups of 5 kilometers the next day, each for 25 minutes.

Then the training amount on the second day is higher than that on the first day.

Change strength training

On the first day, A did five sets of five squats with 50㎏.

A did 10 squats with 50 the next day, with 5 squats in each group.

Then the training amount on the second day is higher than that on the first day.

? If you want to improve your aerobic capacity or lose weight by running, the method is actually very simple. If you used to run 5 kilometers in 30 minutes, try running for 28 minutes or less, step by step. Increase the exercise intensity based on the original exercise intensity, or increase the exercise intensity based on the original exercise intensity. It can improve your sports performance. I have always believed that what kind of sports achievements you have, you will have what kind of body shape. I went to see the figure of Farah, the champion of the men's 5000m in Rio Olympic Games, with a score of 13 minutes and 4 1.67 seconds. Can you imagine a potbellied man running as fast as him? Or a fat man making a big loop on the horizontal bar?

? For example, my friend is young. If she starts to run 5 kilometers every day at the pace of 12 minutes, then she can gradually increase the pace to 1 1.55 seconds, 1 1.50 seconds. On the premise of insisting on exercise, improve the intensity of exercise. After slowly increasing the pace to 6-7 minutes, she may improve her aerobic endurance through a long distance once a week, such as 10 km for 8 minutes, which means increasing the training amount under relatively low-intensity training. Later, when the pace reaches about 5 minutes, she may join some 400-meter interval running, variable speed running, falek running, etc. to improve her speed endurance and improve her health. Slowly, I found that my figure became slim and symmetrical, but it was only an accessory to improve my running performance.

Look at the sweaty dieters on the treadmill in the aerobic section of the gym. They are persistent, but look at their pace (exercise intensity). You will know why their bodies have not changed after one year. What they lack is not perseverance, but methods.

? In fact, running is a very good exercise to improve body shape and enhance cardiopulmonary function. You don't have to go to the gym to ask a personal trainer to make a complicated fitness plan. As long as you focus on improving your running performance and forget to lose weight, I dare to tell you responsibly that your body shape will naturally improve with your performance. The same principle applies to exercises that increase muscles, strength, flexibility and flexibility. The symmetrical and fit figure of professional athletes is a strong proof.

? Of course, there must be reasonable training methods to improve sports performance, such as running, weightlifting and swimming. Scientific training methods have both training intensity and training quantity. In fact, the intensity and quantity of exercise are finished here.

If you feel that you are not suitable for a certain sport, then I recommend a book, Deliberate Practice. This book expounds the truth that Excellence can be achieved in any field through deliberate practice. Step out of the comfort zone and go to the study zone, and make a little progress every day. However, sports performance has a lot to do with age, but at least you can approach Excellence infinitely and surpass yourself through deliberate practice! Beyond the limit!

Finally, I hope that after you know the intensity and quantity of exercise, you can arrange your exercise plan reasonably, whether it is to gain muscle or strength, reduce fat or shape. Choose a sport you like and see the achievements of the top athletes in this sport. If you work hard towards this goal, you may not achieve it, but you will definitely have a strong body like an athlete.

Your concern is my greatest encouragement.

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