Speaking of scientific running weight loss, we can understand it as reference heart rate, time, distance and other parameters, and rationally adjust the running training content to achieve the most effective goal of weight loss.
Today I will introduce another reference indicator - the speed.
Although, in the early stage of training, the determination of the pace is slightly more troublesome than the other factors. However, during the running, the reference speed and comparability of the pace are very large.
Runners can choose a running pace according to their own situation, and constantly make adjustments through actual training to determine the best weight-loss pace for their own, and finally through running training, to maximize fat burning.
So, how do you determine the appropriate pace?
Speed
Before deciding on the pace, we first need to understand what is the pace.
The speed ratio refers to the ratio of the total time to the total distance, that is, the average time per kilometer, for the runner to maintain a basic running speed. For example, if you ran 10K in 1h, then the pace is 6min/Km.
Of course, this does not require the calculation of running friends. We can use the sports watch, mobile phone transfer, etc. to measure the speed of the running process at any time, and then adjust the acceleration or deceleration by comparing with the ideal speed.
Reference speed
For weight loss, running too fast does not seem to have any use, and even causes muscle soreness, strain, cramps, bone and joint damage, impaired heart and lung respiratory function, so some speeds are too high but half a point Runners who don't lose weight are better off thinking about slowing themselves down; of course, if the pace is slow enough to go for a walk, it's also a drop in the fat.
Therefore, how much is the speed of distribution best for weight loss?
This is not a certain value, it is affected by many personal factors such as age, gender, physique, weight, running age, running volume, etc. The reference speed of weight loss is also different from person to person.
Recommended speed
Age 20~29 years old:
1, overweight, obesity / heart disease and other diseases / weak constitution / sports injury unhealed people:
Male: 9~10 min/Km (close to fast walking speed)
Female: 9.5~10min/Km
2, overweight / no running experience or inexperienced people:
Male: 7~8.5min/Km
Female: 7.5~9min/Km
3, normal weight of the body weight (BMI value) or slightly fat:
Male: 6~7.5min/Km
Female: 6.8~8.5min/Km
4, physical fitness, physical fitness / training and experienced runners:
Male: 6~7min/Km
Female: 6.5~8min/Km
Age 30~39 years old:
1, overweight, obesity / heart disease, "three high" and other diseases / sports injuries have not healed people:
Male: 9~10min/Km (close to fast walking speed)
Female: 9.5~10.5min/Km
2, overweight / no running experience or inexperienced people:
Male: 7~8.5min/Km
Female: 8~9min/Km
3, normal weight of the body weight (BMI value) or slightly fat:
Male: 6~7.5min/Km
Female: 7~8.5min/Km
4, physical fitness, good physical fitness / long running, experienced runners:
Male: 6~7min/Km
Female: 6.5~8min/Km
Age 40~49 years old:
1, obesity, overweight / weak constitution, poor physical fitness, poor bone quality / suffering from "three high", heart disease and other diseases:
Male: 10min/Km
Female: ≥10min/Km
2, overweight / weak constitution / no running experience or inexperienced people:
Male: 8~9min/Km
Female 8.5~9.5min/Km
3, normal weight of the body weight (BMI value) or slightly fat:
Male: 7.5~8min/Km
Female: 8~8.5min/Km
4, physical fitness, good physical fitness / still insist on running runners:
Male: 7~7.5min/Km
Female: 7.5~8.5min/Km
Optimal pace
Going back to the previous topic - the ratio of pace to body fat metabolism varies from person to person, all recommended paces can only provide a relatively common reference value for runners. In order to get the most effective parameters, runners still need to make constant adjustments based on their health status, physical changes in the process, training plans and physical conditions in daily running training.
1, according to heart rate adjustment:
Generally speaking, the heart rate is in the range of 60%~70% of the maximum heart rate. The energy metabolism is mainly aerobic metabolism, and the fat decomposition rate is fast, which belongs to the fat burning area.
2, according to the breathing adjustment:
The ideal breathing state is that the breathing is slightly more rapid, but basically it can maintain the "two steps, one step, two steps, one suction" or "three steps, one step, three steps, one suction" state. During the running and the end of the running. There are no symptoms of shortness of breath, breathlessness, and suffocation.
3, according to the sense of body adjustment:
The human body feels the most intuitive response to the state of motion, generally with a slight increase in body temperature, slight sweating, stable limb strength, and comfortable body. If you have symptoms such as sweating, hot throat, dizziness, chest tightness, and soreness in your limbs, the speed is too fast. If there is no difference in sweating, physical condition and rest, it means that the speed is not enough.
4. Adjust according to the state after exercise:
Running too fast can not only achieve the fat burning effect, and many sequelae will make the running friends feel pain, thus reducing the enthusiasm for weight loss. Therefore, in the case of the same amount of running, if the running friend feels tired, sleepy, muscles are sore, weak, and even joints are numb and painful the next day after running, the pace should be appropriately lowered.
5, according to the effect adjustment:
The effect is clearly the most intuitive response to successful weight loss. If the running friend does not lose weight and the body fat rate does not decrease after running for a long period of time, this means that your training is invalid. At this time, you can consider adjusting the speed. .
In the end, nothing is a glimpse of it, weight loss is even more, so, after running friends have found a suitable speed for their own, insisting on running is also very important å“Ÿ~!
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