The running trend is becoming more and more popular. Many runners have conquered the whole marathon after challenging the half marathon. They slowly began to discover that in addition to the experience of the competition, they hope to break through the personal best record and start setting. Higher training goals. But when they want to run faster, they will find that they can’t just follow the coach’s schedule or training plan, and then they will recognize a key factor – how to learn about their true physical condition? In fact, the most important thing is the number.
Is the completion time of the marathon or the time of running 10K more valuable for our training? In fact, what you want is to master your own “heartbeat number”. When you start to use your heart rate monitor to control your exercise heart rate, how to use it to make your running exercise healthier and more efficient, here are five key principles:
1. Through heart rate as a basis for step-by-step motion
Many runners have not been able to persevere in the jogging movement. In fact, most of the reasons are caused by the principle of gradual and gradual progress. Because long-term lack of exercise for beginners is likely to lead to insufficient muscle strength, it is easy to enter high-intensity Anaerobic zone. Therefore, by grasping your heart rate, you can exercise at the most appropriate intensity. At the beginning, you can exercise at 65~75% of the maximum heart rate. After the physical condition is improved, you can gradually increase your exercise intensity according to your own needs.
2. Control excessive movement through heart rate indicators
Under the same exercise intensity, the change of heart rate is not stable, but shows a gradual upward trend. This phenomenon is called “heart rate drift”. Heart rate drift is mainly related to blood supply efficiency, which can be alleviated by supplementing water, so this phenomenon can be used as one of the reference indicators for hydration. If you are practicing in normal times, you can use heart rate drift, as an indicator to avoid overtraining. When the heart rate drifts to a certain level, stop training.
3. Know your limits through heart rate detection
The maximum heart rate value can be calculated by statistical formula, but most of the runners can prevent the training intensity from entering the anaerobic exercise interval if there is no heart rate monitor. It is recommended that everyone can properly control the heart rate after they understand the maximum heart rate. The intensity of exercise is in the range of motion you need, so as not to cause sudden accidents.
4. Start training from the right exercise intensity by heart rate
If a runner interrupts running because of injury or other reasons, and then resumes training, he may try to continue training at the past pace or distance. Most runners may fail to run in this way. It is because of your heart is no longer strong enough to afford the previous training intensity. Therefore, in the beginning of resume running training, the monitoring and subjective feelings of the heart rate monitor should be used as the training benchmark, instead of the pace and distance of the past experience. After the regular training for a period of time, the original level will gradually be restored.
5. Choose the right sport through your heart rate
In fact, jogging is not the most suitable exercise for many people because of their habits, weight or physical injuries. So when your heart rate is too high and you feel uncomfortable while running, you can change to a fast walking or a hiking activity, which will also allow you to achieve health without hurting your body.