Walking and running is the most efficient and inexpensive way of losing weight, increasing skeletal strength and bone mass, boosting the immune system, lowering the blood pressure and improving the self confidence
If you want to run just for sake of running and enjoy seasonally, then just go and do it your way........ If you want to be a successful runner, you must consider everything. It's no good just thinking about endurance and not to develop fine speed. You need to take a long view and train on all aspects of pragmatic development. It's a long way of hard work for 5 to 7 years. There's no magic or secret formula. Forget about shortcut to the top.
Running Physiology Terms
Usually we don't bother of black and white when dealing with the variations in genetics that will surface in any population, and we probably never will. We deal in broad principles, likelihoods, and tendencies. Particularly when discussing the energy systems, we are dealing with a spectrum of grey shades. Nothing is absolutely black or white, but some things are very dark grey and some things are very light grey. For instance, at any given exercise intensity, ALL of the energy systems will be active, but some are extremely active, some play a supportive role, and some are nearly silent. What follows in practical terms, is all we need to know for now.
- Aerobic Running
- Anaerobic Running
- Anaerobic Threshold
- Isocapnic Buffering Zone
Anaerobic Running: Running at a higher effort level where the blood supply and oxygen delivery are insufficient to meet all of the demands of the exercise. Fuel is used without oxygen, but acidic by-products build up that eventually stop the exercise. This can be caused rapidly by high-intensity running or can build up gradually with very strong running over much longer distances.
Anaerobic Threshold: The zone or “grey area” where the oxygen delivery to the working muscles is only just enough to meet the energy demands, and the muscles are unable to easily disperse acidic waste products above this level . Also the work rate is forced to slow again. Working muscles can still function efficiently in the presence of oxygen below this level.
At this pace, a well-trained endurance athlete can race between 45 and 60 minutes. Threshold can only be maintained for about this time range whether you have an average or world-class ability.
Acidosis: If a high rate of work/running continued then it suppresses normal nerve function and muscle contraction and eventually forced the exercise to stop. This creates an “oxygen debt” that has to be paid back with rapid breathing once exercise has stopped.
Isocapnic Buffering Zone: Prolonged running just a heart beat or two above your anaerobic threshold.
More ……. When you become a client of Dynamic Fitness, you will learn more about these types of running and Dynamic Fitness Personal Trainer will be working on these aspects with you. Working on all above types for at least a year, you can become a good runner.
Training by Heart Rate: Heart rate monitors are very useful, but by no means should they be relied upon to dictate training and racing. You should learn to listen to your body. The best use of heart rate monitors is with people who tend to push their longer runs at too high intensity. A lot of runners buy heart rate monitors but don’t really know how to use them.
Formula of (200-Your age) should have been disappeared 1000 years ago!
Your resting heart rate will decrease over time with good aerobic training, but your maximal is far less influenced by training. Nevertheless, the ability of the heart to pump blood will usually increase a great deal, because the size of the left ventricle (the stroke volume) increases with training, and there will be a greater heart rate reserve or work capacity.
Establishing Maximal Heart Rate: Your maximal heart rate is genetically determined and doesn’t appear to be increased by training. When you first start endurance work, it is possible that your nervous system will make your heart beat like a jack hammer in response to the new demands of supplying large areas of muscle with blood. As the leg muscles and cardiac muscles capillarise and adapt, the heart’s stroke volume will also increase, and a high heart rate is no longer necessary. Your maximal heart rate should be established when you’re quite fit already, as should your resting heart rate. Best way to establishing you Maximal Heart Rate is to work with your Personal Trainer (link the profile)
Establishing VO2 Max Heart Rate: Your VO2 Max heart rate is within just a beat or two of your maximal heart rate. It often is just below maximum because at maximum the heart becomes relatively inefficient at filling and emptying.
Establishing Anaerobic Threshold Heart Rate: Your anaerobic threshold rate is one you need to quantify more and sty well under for most of your endurance training. This is often around 85% of your maximum heart rate, but some athletes can hammer along at above 90% very well.
Your average heart rate recorded during a 50-60 minute road race will suffice for a threshold reading, but you can time-trial at your 15K road racing pace (for a reasonably performed athlete) and by about 20 minutes your threshold levels should even out.Establishing Your Resting Heart Rate:
Your resting heart rate is best averaged from your waking up heart rate; take it three mornings in a row, before you get up and about, and that average will do for a start.The most useful endurance workloads are done between 60%-80% of your heart rate reserve (HRR). The HRR represents the number of truly available heart beats between rest and maximum
Establishing Your Heart Rate Reserve: To work out this figure, use the following formula
HRR = (max HR-resting HR).
For more detail, please ask your Personal Trainer/Instructor
Establishing Your Training Intensities: Work out your rates for 65%, 70%, 75%, 80%, 85%, 90% etc. These can be recorded into your daily log and you can see what zones you venture into when you’re running over varying terrain, (the HR will go up on up-hills, an decrease on descents) and set an alarm at an upper limit if the purpose of your run is basic aerobic bread and butter endurance.
Establishing and working on all above, best way is to hire a Personal Trainer for short/long term.
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(Contents are being updated, please check back soon - Last updated 15th August 2012)