3600 meters and 6 minutes. What level?

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Run in 6 minutes 1000 meters. What's the level?

A white man with both civil and military skills

2021April 22 12:38 Jiangsu

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What is the level of running in 6 minutes 1000m?

In modern life, running has become the most common way of leisure and fitness after work. Not limited by the venue, as long as there is time, a pair of running shoes can exercise anytime and anywhere. Simple, convenient, healthy and fat-reducing, almost zero-threshold exercise mode allows more and more people to participate.

Running has a key index "pace", which refers to the average time per kilometer during running. For example, this question describes running 1000m in 6 minutes, so the pace here is 6, depending on whether you only run 1000m or the average pace is 6 minutes per kilometer. If it takes only 6 minutes to run 1000m, the result is relatively poor. If you run the whole distance from 5 km to 10 km at an average pace of 6 minutes, and you also run the whole distance at this average pace, then this result is better.

Hello, everyone. I'm Xiao Bai. I like playing badminton and running in my spare time. If you are busy at work, running is the first choice. You need to make an appointment with your friends to play badminton. If you can't fight alone, running is much more convenient. Generally, half an hour of exercise is enough. What is the level of 1000m described in the question? Let me express my opinion.

1000 meters can only be regarded as short distance running, and more than 5 kilometers can be regarded as the standard of long distance running.

Running is divided into sprint, middle-distance running and long-distance running. There is no clear standard to distinguish the distance between sprint and long-distance running. Usually, the distance below 1000 meters is called sprint, and the distance below 3000 meters and 5000 meters is called middle-distance running. And more than five kilometers is long-distance running. So strictly speaking, 1000m is not a long-distance running, but a sprint. If it takes only 6 minutes to run 1000 meters, this result is not ideal for an ordinary runner. If you don't exercise much at ordinary times, people who never exercise can keep running 1000 no matter how long. So for running 1000 meters in 6 minutes, it depends on who runs, whether it is only running 1000 meters or long-distance running at a pace of 6 minutes per kilometer.

It takes 30 minutes to run a five-kilometer race at a pace of 6 minutes. If you can persist, it proves that you have good endurance. After 30 minutes, the body will enter aerobic exercise. This long-term exercise is a test of physical endurance and physical fitness. Long-distance running, an aerobic training, is the best way to lose weight and improve heart and lung function.

Sprint can't reflect the endurance level of the body well, and the heart rate and maximum oxygen uptake during long-distance running are the indexes to test the endurance of the body.

Heart rate and maximum oxygen uptake during running or other sports are indicators to measure your endurance during strenuous exercise. Bian Xiao described this in another question and answer session. Interested gamblers can go to my home page for reference. Here is a brief introduction.

Heart rate is very simple, that is, when exercising, use sports bracelets and sports watches to detect the heartbeat every minute. Detecting the change of heart rate during exercise provides a reference standard for the limit that an athlete can bear. Therefore, it is a scientific way to control the heart rate during exercise, not to exceed the heart rate range of one's age and exercise intensity, and to maintain an appropriate heart rate during exercise.

Maximum oxygen intake refers to the amount of oxygen your body takes in when you do a lot of exercise for a long time (more than half an hour). This is an important index to measure and evaluate physical endurance.

If you only run 1000 meters, no matter what pace you run at, your body has not yet entered the state of aerobic exercise, so the distance of 1000 meters can not well reflect your endurance level. Therefore, if you want to evaluate your endurance level, you can run 3 -5 kilometers according to your physical condition and put on a sports watch to measure your maximum oxygen uptake. If you don't have a sports bracelet, your average pace per kilometer can be measured by ordinary mobile phones and sports bracelets. For example, it takes 25 minutes for you to run 5 kilometers, so your pace is about 5 minutes, which is not bad among amateur runners.

Reminder: If you don't have physical exercise at ordinary times, it is not recommended to run the middle-long distance running above 1000 meters as soon as you get up. To avoid injury, you can start jogging in circles on the school playground, step by step.

Running is not only the embodiment of endurance, but also the exercise of core strength of the body.

Many people only care about pace and distance when running, thinking that running the prescribed kilometers is enough. In fact, this is just an exercise of endurance, and muscle strength is not exercised. Although long-distance running is an endurance sport, running still has certain requirements for the core strength of the body. For example, the core muscles of the waist and abdomen, the muscles of the thighs and knees, without the support of these forces, the body is easily injured after long-term running and continuous increase of kilometers. It is suggested that the core strength of the body can be exercised in the following ways.

Plate support: It is recommended to maintain body balance and exercise core muscle groups mainly through the strength support of waist and abdomen. Do 2-3 groups a day for not too long, each group 1-2 minutes, and adjust according to your physical fitness.

Squat and squat against the wall: Running can put a lot of pressure on your knees. Squat and squat against the wall can exercise the muscle strength around thighs and knees, increase the muscle strength of legs, and support and protect knees during exercise. Do 3 groups every day, each group 1-2 minutes, and the interval between each group is about 1 minute.

Push-ups: As long as you rely on your legs when running, you often ignore the exercise of arm strength. Abundant arm strength plays a key role in maintaining the coordination of the body during running. Push-ups are a kind of exercise that can be completed by hand without any equipment. Three groups a day, 20-30 in each group (according to their own strength)

abstract

To sum up, a running of about 5 kilometers can be called a long-distance running, and your running endurance is determined by your body's maximum oxygen uptake index and the control of heart rate and pace. However, a short run of 1000 does not reflect your endurance level.

Professional long-distance runners and sprinters will add equal strength and endurance exercises to their usual training. For example, in the sprint meeting, they will run 1000m- 1500m in normal training to increase their endurance, and long-distance runners will also do some strength exercises for sprinters. The purpose is to make your body better adapt to this project.

Long-distance running (above 1500m) will contribute if it needs the second half sprint, while sprint (200-800m) will also affect the overall performance if there is no guarantee of endurance, so running is a combination of endurance and strength, and both are indispensable. Ok, that's enough for today's sharing. I'm Xiao Bai. You ask and I answer. I share life and sports related content every week. I like to remember to like and share my attention! (The picture material in this article comes from the Internet. If copyright is involved, please contact the author to delete. )

Author: Xiao Bai, both civil and military.

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Junior high school standard 4 minutes 1000 meters pass.

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