Steady: It is slightly faster than jogging at a constant speed and can keep a certain distance. Breathing is a little heavy, but it can be controlled.
Rhythm: When running, change the speed and keep striding. During this period, according to different terrain and ground, it will be restored at normal speed.
Timing: keep it for a long time and take a big step.
Run regularly: Run as hard as you can, set personal goals and motivate yourself to achieve them in the future.
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Training heart rate
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Training heart rate
Training heart rate (THR) can explain the performance of your heart when you do your best to exercise, and then provide us with your physical health. Of course, there are many conditions that will affect your heart rate results, such as fatigue and overtraining. Training heart rate is to provide the most suitable cardiovascular training to achieve heart rate. The maximum heart rate of training is 70 to 80 beats per minute. If your maximum heart rate is much lower or higher than these figures after training, it means that your cardiovascular system has not been improved better, or your cardiovascular system has been damaged. We can estimate the training heart rate, subtract your age from 220, and the numbers of 85% and 70% are the training heart rate.
Just as a driver should always look at the accelerator when driving, a runner should also observe his heart rate to keep it at about 90% of the maximum heart rate. This can exercise and improve the heart and blood vessels and reduce the injuries and complications caused by excessive tension. In another case similar to an accelerator, the pointer will move continuously according to the required speed. For example, running up a mountain or in a humid environment, although the speed is reduced, the heart rate is increased. Because the fatigue caused by long-distance running brings great pressure to the heart, the heart rate will increase greatly when rushing to the finish line, and the ideal training speed should be reduced to a range that can be compensated. An efficient engine should maintain a certain speed at the lowest speed, and a healthy runner should also maintain a faster speed at the lowest heart rate. After the training, you can use the heart rate meter to measure the heart rate of 10 second, and then multiply it by 6 to get your training heart rate.
Insert figure, page 30
Left: In military training, running is the foundation of all training programs, which can provide a healthy body for reaching the best state, so it is particularly important for every participant. The picture shows the US Navy running on the deck of the aircraft carrier.
Maximum heart rate
The maximum heart rate (MHR) refers to the heart rate or the maximum heart rate when the heart is dissatisfied with the increase of oxygen. The way to estimate the maximum heart rate is to subtract your age from 220. If you have a heart rate meter, you can run twice for three minutes each time, measure the number of pulse beats after each run, and then take the average to get the maximum heart rate. Of course, there should be a break between these two runs. This kind of test can only be carried out after you are in good health and fully warmed up.
Guard Brigade/Parachute Regiment Preparatory Training Program
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday and Sunday
1●20-minute running ● Upper limb exercise bicycle training/cycle training method ●40-minute running ● Upper limb exercise swimming training/cycle training ●20-minute running ● Upper limb exercise rest/relaxation/swimming relaxation/swimming.
2●40-minute running ● 60-minute cycling training/cycling training for upper limbs ●30-minute running ● 60-minute cycling training for upper limbs/swimming ●/Kloc-2 km in 0/5 minutes ● 2 km at full speed ● Rest/relaxation/swimming for upper limbs.
3 ●/Kloc-Run 2km in 0/5min ● Run 2km at full speed ● Exercise upper limbs for 60min/cycling training ● Run 40min ● Exercise upper limbs for cycling training/swimming for 60min ●/Kloc-Run 2km at full speed ● Exercise upper limbs for rest/relaxation/swimming relaxation/swimming.
4 ● 0.6km jogging ● 0.6km jogging ● 0.6km jogging ● Upper limb exercise, riding for 60min/cycle training for 40min, running and climbing at a constant speed ● Upper limb exercise cycle training/swimming for 60min ● 0.6km jogging ● 0.6km jogging ●5× 100.
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frequency
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Frequency (frequency)
If you are training for running, and have achieved your goal and reached the desired health, you should still insist on running every other day. Some serious people run six times a week. If your goal is to join a military organization, such as the Parachute Regiment or the US Marine Corps, you can see from their preparatory training plan that running is a basic activity, combined with a series of sports such as weightlifting and swimming. If you can keep training, you can keep up with this plan, adapt to the strict training environment and reduce the possibility of injury.