2017-04-1418: 54 source: Sect.
Original title: Dry goods | How to use heart rate running correctly to improve marathon performance?
Nowadays, more and more people buy sports watches with heart rate monitoring function, but many people don't know how to use these data for training. Today, combined with some literature research, I will share with you how to use heart rate running correctly to improve marathon performance.
Several nouns about heart rate.
Maximum heart rate refers to the highest level of heart rate when oxygen consumption and heart rate can not continue to increase with the increase of exercise load. For most people, the maximum heart rate will gradually decrease with age, and the maximum heart rate is usually 170~200 beats/min.
At present, there is no simple method to estimate a person's maximum heart rate, because there are many factors that affect the heart rate, such as age, gender, physique, health status, exercise mode and so on.
The calculation of maximum heart rate is rarely used in practice, because the testing process of maximum heart rate is complicated and dangerous to the subjects. For the general population, the most widely reported and applied formula for calculating the maximum heart rate abroad is: HRmax=208-0.7× age, or 205.8-0.685× age. There is also a formula for calculating the maximum heart rate: maximum heart rate =220- actual age (this formula is not recommended).
Knowing the maximum heart rate is to determine the lactate threshold heart rate. For marathon, lactate threshold training is very important. What kind of speed can reach your lactic acid threshold, the more intuitive way to judge is to look at the heart rate.
Resting heart rate, also known as quiet heart rate, refers to the number of heartbeats per minute when awake and inactive. Normal people's quiet heart rate is generally between 60 ~ 100 beats/minute.
If you run regularly, your resting heart rate is much lower than that of ordinary people, which also shows that your heart function is stronger.
Maximum aerobic heart rate is related to anaerobic threshold or lactate threshold. The arrival of anaerobic threshold is closely related to personal physique (including congenital determinants).
When you train below the anaerobic threshold, your body energy comes more from fat, and when you train above the anaerobic threshold, your body energy comes more from glycogen.
The best way to judge your maximum aerobic heart rate is through VO2 max value. However, in order to obtain accurate VO2 max value, special equipment and professional tests are needed. Here is an alternative way to easily calculate your maximum aerobic exercise heart rate, which is to subtract your age from 180. This value seems to feel a little low, and everyone's individual differences are also great, but it is very important that this formula provides a standard operation mode.
If you exercise regularly and have a good aerobic foundation, then this value can be increased by 5. For example, if you are 30 years old, your basic aerobic exercise heart rate is 180-30= 150. If you have exercise habits, your basic aerobic exercise heart rate is 150+5= 155.
So how to train according to different heart rates to improve your performance?
First of all, you should know that preparing for the marathon is divided into four stages. Although each stage is different, none of your training plan is incomplete.
1, basic training stage
Basic training, that is, the basis of aerobic endurance. Long-distance running events such as marathon are based on aerobic endurance. Running below the anaerobic threshold for a long time can improve our endurance level. This is the basic stage of marathon training. The typical training mode is LSD, jogging for 60- 180 minutes. The training heart rate of aerobic running cannot exceed the maximum aerobic heart rate.
2. Speed training stage
The typical training methods are interval running and Tolek running, which is a variable-speed running with the characteristics of short time and high intensity. Speed training can improve the economy of running.
During interval training, the upper limit of heart rate during fast running should be 90% of the maximum heart rate. Once this heart rate is reached, the duration should not exceed 90 seconds. Generally speaking, the time for running and resting is 1: 1. For example, if you run 800X 10 interval training and 800 meters for 3 minutes, then the interval is also 3 minutes. However, in one case, some people recover quickly, 3 minutes is long for him, others recover slowly, and 3 minutes is not enough for him, so if they all follow the interval of 3 minutes, they will not achieve good training results.
So how long is the interval? It can be judged by heart rate. When the heart rate drops below 120, it means that the body has recovered (if the time is too long, it means that the training intensity is too high, and the intensity should be reduced), so you can start the next group of training. The duration of interval training is not recommended to exceed 45 minutes.
3, rhythm running training stage
Rhythm running is basically equivalent to lactate threshold running, or lactate threshold running, which can also be called "lactate tolerance training". During exercise, the body produces lactic acid. If the speed of lactic acid production is basically the same as the clear speed, then the speed at this time is the lactic acid threshold run. Generally speaking, rhythmic running should be a little below the lactate threshold, but in fact, when we run rhythmically, we will jump up and down near the lactate threshold.
The purpose of this training is to improve the body's ability to clear lactic acid and increase the endurance of fast running. More training can raise the threshold of lactic acid, in other words, you don't feel tired when you are fast. The training time of rhythmic running should be between 60- 120 minutes, and the heart rate should be between 80% and 85% of the maximum heart rate, which is higher than the maximum aerobic heart.
4. Resume the running training stage.
Resuming running is ignored by many people. If you had a high-intensity rhythmic running or interval training the day before, then resuming running can make your body recover well. Because high-intensity exercise causes slight damage to body muscles, resuming running is helpful for reconstruction. Research shows that resuming running can make you run faster than completely resting.
From the training point of view, it is a key factor that the body can run fast after different intensity of exercise stimulation. Many people pay attention to the cumulative running amount when preparing for the marathon. In fact, they should pay more attention to the time. When your speed and endurance improve, the amount of running in the same time will naturally increase.
The first stage: 80% basic aerobic training /20% speed training.
If you want to run a marathon well, aerobic ability is the key, so aerobic basic training occupies a large part in any training stage. To prepare for the marathon, we must first start from the basics and train our aerobic capacity. So at this stage, aerobic basic training accounts for 80%. It is worth noting that it is not advisable to increase the amount of running too quickly, otherwise it will increase the risk of injury.
The second stage: 50% aerobic basic training /30% speed training /20% lactic acid threshold running.
When your aerobic endurance is established, you need to increase the intensity to stimulate your body. You may notice that the proportion of aerobic basic training has decreased at this stage, but it still reaches half.
The third stage: 50% aerobic basic training /20% speed training /30% lactic acid threshold running.
Compared with the second stage, there is only a little change. The proportion of speed training decreased and the proportion of lactic acid threshold running increased. The purpose of this adjustment is to improve the endurance of the body in high-intensity running. In the second and third stages, the total amount of training may be reduced, but the training effect will be better because the intensity has increased.
The fourth stage: 70% aerobic basic training /30% speed training.
This is the last stage of a complete training cycle, the training intensity will be reduced, and the training volume will increase, mainly to improve the ability to rely on fatigue. After these four stages of training, you are sure to run well on the day of the race.
As for the increase of training volume, the maximum running volume should be reached two weeks before the competition day, but the increased running volume per week should not exceed 10%.
If you don't have a heart rate watch, you can also judge it according to the principle of conversation. If you can say a word completely during running, then this is the speed of aerobic running; If you can only say a few words, then the speed at this time belongs to the lactic acid threshold run. If you can hardly say a word, then you have reached the speed of intermittent running. This principle is for reference only. )
If the heart rate is used to judge whether the training is excessive?
The method of judgment is simple. If you do high-intensity training that day, you can measure your heart rate when you get up the next morning. If you have a heart rate watch, you can see the value intuitively. If not, it doesn't matter. You can count your pulse in the morning, put your hand on your neck or wrist, count how many times you jumped after 20 seconds, and then multiply by 3.
If the meditation heart rate is more than 7 times higher than usual, it means that you have overtrained and your body has not recovered. So for comparison, we should measure the meditation heart rate several times. Don't worry too much if your heart rate is 3-4 times higher than usual.
You can also monitor the resting heart rate for a period of time. If the resting heart rate has been rising slightly for 2-3 weeks, it means that you have overtrained or have insufficient recovery time. If this happens, take a rest and monitor your heart rate again to see how you recover.
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