Like most runners, I run because I like it, and then only for the many health benefits that come with it. But those benefits are not to be ignored. Run was shown to promote cardiovascular health, keep the brain young and reducing the risk of chronic diseases such as type 2 diabetes. Running happens to be the most effective form of exercise to lose weight. Studies have shown that men and women running shed more pounds than those who spent the same time walking or swimming. Still, many runners don’t lose their weight may be due to a simple error: when they are not training at the right intensity. Lucky is that you can avoid this trap and heart rate based training.
Survey shows that there are two types of operation, especially to lose some weight. The program refers to the combination of two of the most powerful: the run to burn fat and high intensity interval running. Running to burn fat is a slow, steady running, strength of muscles are most dependent on fat for fuel. This type of operation torch more than any other type of fat. High-intensity interval running very fast-running multiple short pulses. After training four hours to keep your metabolism elevated promote weight loss.
If you’re like most runners, you spend very little time in the low intensity area to maximize fat burning or facilitate metabolism after exercise run in the high intensity zone. More likely is that you are running in those regions is not as effective for weight loss between the moderate-intensity. Why? It may be that most of us tend to run just so happens most of the runner’s natural running pace of falls in the moderate range.
Based on heart rate training offers a way out of the trap of moderate intensity. And heart rate monitors, the maximum fat burning zone or high intensity running is as easy for your proper heart rate range. For example, the system I used as a coach in the five regions, based on the lactate threshold heart rate (not the maximum heart rate), and by running a 30 minute time trial, in the last ten minutes, your average heart rate during or through the use of PEAR mobile applications can be built. Domain decomposition methods like this:
1:75-80% lactate threshold (LT), heart rate (HR)-very easy effort; use this to warm up.
2:81-89% LT HR–fat burning zone! Uncomfortable dialogue.
3:96-100% LT HR–“Hard-ish” efforts you still can say in short sentences.
4:102-105% LT HR–strenuous efforts; the pace was sustainable, but says it is not.
5:106%+ LT HR–high strength area! This rate only stayed for a few minutes.
There are two simple training to heart rate based training will be added to your weekly power:
The run to burn fat: warm relaxed jog in zone 1 to 5 minutes. Next, increase your efforts with 2 position that has emerged is the greatest rate of fat burning. At zone 2 for at least 20 minutes, and then calm down and back to the Central 1 5 minutes
High-intensity interval running: 5 minutes of jogging to warm up and 5 minutes for a comfortable run in region 2. Next, District 4 your efforts. After 2 minutes, reducing your effort to area 1 and a 3-minute recovery. Repeat this pattern–in District 4 for 2 minutes and 3 minutes 1 – four times. Finally, with 5 minutes easy jog in area 1 to calm down. [Note: your heart rate will climb into intervals of at least every 2 minutes in the first half of this year, and it could not reach the District 4 until near the end. Do not try to run faster and faster to your heart rate zone 4. Instead, in a slow steady pace, is not sufficient to District 4 increasing your heart rate, at each interval operation before it completes. Similarly, your heart rate will fall steadily in each of the 3-minute recovery period. Don’t worry, if it is not to the next zone 4 zone 1 start before interval. Just run slow enough, your heart rate will eventually reach 1].
You said, preparing to test heart rate based on what? What is your favorite training run?
Matt · Fitzgerald, endurance sports award-winning journalist, best-selling author of more than 20 books on running, Triathlon, fitness, nutrition and weight loss, including brain training for runners and racing weight. His name appears frequently in national publications, including men’s journal and women’s running. Experienced running and triathlon coach certified sports nutritionist, Matt acts as a PEAR training intelligence specialists. He week weight loss program is the PEAR on the sports channel for free applications available in the section. PEAR sports play on iTunes or Google applications.