Want to exercise without motivation? Then read this book!
Yes, running is a boring and repetitive exercise, but is there a moment when you feel the "happiness factor" after sweating? In scientific terms, it is called "dopamine", which is the secretion of adrenaline and endorphins. This kind of thing is addictive.
People who often run long distances can often get this secret pleasure, and this feeling will be fascinating. One of the best ways to get rid of bad mood is running.
Needless to say, the benefits of running are mainly that most people can't stick to it. So how do we beginners get started and keep running? The author of this book gives the following suggestions.
0 1
Entry-level runner: jogging
For the sake of health and good physical condition, everyone chooses running as a way of exercise, just like playing the piano. We don't want to take part in long-distance running and marathon just as we don't want to take part in the senior high school entrance examination, but in fact, you also need teacher's guidance.
Ordinary people run for 3-4 hours a week, 1 time, once every two days and three times a week is enough. During operation, the pulse should be 70%~80% of the maximum pulse. At this time, you should feel relaxed, not panting.
As a top runner and coach, the author gives his jogging training secrets:
Scheme 1: Walk for six weeks first: walk for half an hour at a time, then gradually extend it, and reach the goal of walking 1 hour after six weeks. Next is 10 week jogging. In the jogging stage, slowly use running instead of walking. If your obesity index is still too high, you should take your time. Jog for 30 minutes three times a week, with a 2-minute walking interval between each jog.
Option 2: Long interval walking jogging for 4 weeks: For some people who don't want to change from fast walking to running, you can use long interval walking jogging. Next, jog at short intervals for 4 weeks. Remember to do 10 minutes of warm-up exercise before running; After jogging, you should also slow down for a few minutes.
After passing the above two schemes, if you can run for half an hour three times a week effortlessly. Enter the runner stage: according to the next 12 week plan, run three times a week, and you can run 30KM in the last week.
Remember that running must be patient, step by step, and don't rush for success. It takes time for your body to adapt. Even if you won the long-distance race championship at school before, it's not anymore. Exercise as planned, don't be misled by others, and run fast. Remember that you are not someone else's sparring partner.
The increase of weekly training intensity should not exceed 15%, otherwise it is easy to get injured. Don't get fat at once, and increase your exercise every week.
The above methods are practical, professional and step by step, so take action.
02
Embrace long-distance running
Maybe you think jogging is enough, but if you like running enough, jogging is definitely not enough.
The author gives a training plan for participating in the competition. From now on, you are not a pure runner. You need to go out for training for at least half a day four days a week. The author gives a six-week training plan of 10 km and a six-week training plan of half marathon. 25 km 6-week training program. This training plan is very detailed, including jogging, interval running, gentle long-distance running, speed running and so on. The author suggests that you should keep running at a constant speed in the race. Many people are particularly excited at first, and then they have to slow down.
Marathon, 42. 195 km, is the top runner. 20 15 north Malaysia registered more than 60,000 people, and finally more than 30,000 people participated. The brand value of North Malaysia is comparable to that of Super League and CBA. Marathon training is different from other races. If you want to have achievements, you must persist all the year round and run at least 3~4 times a week.
"A soldier who doesn't want to be a general is not a good soldier", so as a runner, he is not a good runner if he doesn't take part in the marathon, and he can make progress only if he has a goal.
03
Provide running advice for children, women and the elderly.
The above are running suggestions for the general population, so do you have any suggestions for children, women and the elderly to run?
1, children
For children, the best age to develop their sports talent and ability is 6~ 12 years old, especially their coordination and reaction ability, but their training should be based on randomness and fun, and the more forms, the better. Children can practice some interesting running, such as barefoot running in suitable venues, directional running on mountains, forests and grasslands with compasses, obstacle running in mud pits or streams, cycling and swimming alternately, and so on. As long as they sweat happily, they can effectively improve their endurance.
The author suggests that parents should not let their children specialize in long-distance running prematurely, and the best physical fitness for long-distance running appears in adulthood. Besides, the marathon is really meaningless to children. You can see many marathon child stars now. Jockey Club poses the risk of bone deformation of minors, and may also lead to fatigue injury.
2. Women
For women, women are influenced by estrogen, and the water content and fat content of muscle tissue and connective tissue are higher than those of men, so they are more elastic and flexible. However, because of the fat content, the fat content of amateur female runners is generally 20%~25%, which is significantly higher than that of men's 12%~ 17%. Therefore, women will lose 10%~ 15% of their physical strength than men.
Now there are more and more female runners, and the consciousness of pursuing health is gradually enhanced.
3, the elderly
My advice to the elderly is to warm up more, avoid bone injury, pay attention to exercise time, not speed and distance, and increase exercise load step by step, with a small increase and a long time. For those elderly athletes who participate in the competition, excessive exercise is harmful, and health is far more important than performance.
[No Ring 365 Extreme Challenge Camp, Day 46]