First, run very relaxed for 5 minutes as a warm-up activity. Then accelerate for 30 seconds, then slow down for 30 seconds, and finally run for 60 seconds. The last 60 seconds is faster than 30 seconds, but it is not to reach the sprint speed, but to gradually accelerate and run as fast as possible. The middle 30 seconds is not jogging, just slowing down for the next stage of running? Caching? Just a moment, please. According to the exercise schedule of 30 seconds -30 seconds -60 seconds, do 4 groups of exercises, take a break for 2 minutes between each group of exercises, and relax by walking or jogging during these 2 minutes.
Ring speed operation
Find a circular road without motor vehicles and run the whole course effortlessly in 3 ~ 5 minutes. After the warm-up activities, the ring race started, and it's time to record the time. The second lap will be 5 ~ 10 seconds less than the first lap. Then take a walk or jog 1 minute to rest and relax. Then start the third lap, which is 5 ~ 10 seconds less than the second lap. Do this exercise in 3 ~ 5 groups, and each group takes 5 ~ 10 seconds less than the last group. Finally, let the body calm down and the exercise is completed.
20-minute upgrade running plan
Plan one
Run at a constant speed for 5 minutes.
15 knee and leg height.
Run at a constant speed for 5 minutes.
15 straight leg forward kick
Run at a constant speed for 5 minutes.
/kloc-Bend your knees 0/5 times and lift your legs inward.
Run at a constant speed for 5 minutes.
Plan ii
Run at a constant speed for 5 minutes.
15 leapfrog
Run at a constant speed for 5 minutes.
15 Kneel and jump
Run at a constant speed for 5 minutes.
Five forward jumps on one leg.
Run at a constant speed for 5 minutes.
Nutritional supplement of aerobic training;
1, carbohydrate
Carbohydrate, also known as sugar, is the basic nutrition and dietary source for runners to supplement energy. Before running, add some slowly digestible carbohydrates, such as oats, sweet potatoes and whole wheat bread. During running, you can drink water and sugary drinks, so that your body will not be in a state of excessive consumption. After running, it is recommended to supplement some digestible carbohydrates, such as bananas, chocolates and brown sugar water.
2. Water
When you run, your muscles produce a lot of calories. When you feel thirsty, your body is already dehydrated, which will affect your running ability. Pay attention to proper hydration when running. Sports functional drinks rich in salt and electrolyte will replenish water and nutrition lost due to sweating.
3.caffeine
Caffeine can stimulate the utilization of fat, improve athletes' endurance and delay fatigue. The effect of caffeine is not lasting. Generally, the excitatory effect of caffeine reaches its peak at 1 hour after taking it and lasts for 2-3 hours. When 3-6 mg of caffeine is ingested per kg of body weight, it can maximize its efficacy of enhancing endurance and eliminating fatigue. It is worth noting that some other substances in coffee and tea will hinder the absorption of iron. Considering the important value of iron, the effect of using caffeine tablets seems better than drinking coffee or tea.
4. carnitine
Carnitine is a natural substance, and the average person can ensure the requirement of carnitine in his diet. But for runners, the demand for carnitine exceeds that of ordinary people. Carnitine can promote the burning and decomposition of fat during exercise and delay the appearance of fatigue. Carnitine is a good fat-reducing tonic, because it can promote the decomposition and burning of fat, generate energy, and make the body consume more fat during exercise. However, it must be noted that taking carnitine alone is not enough, and taking carnitine with running can best exert its weight loss effect.