The interval blocks are structurally the same for everyone. If you’re in pretty good shape but new to running, select the longer options for warm-ups, cool-downs, and steady walk/runs, and jog your low-intensity efforts if you can do so while catching your breath and recovering enough before your next interval (if you can’t walk these).Do the same for steady walk/runs, and do your low-intensity efforts at a walk if necessary. If you haven’t exercised much lately, select the shorter options for warm-ups and cool-downs (i.e., go with 5 minutes where you see “5:00–10:00”).The schedule below includes both beginner and intermediate options: Just keep in mind that it’s better to start out a little too conservatively and finish with something left in the tank than to start out too aggressively and hit the wall. It may take a little practice to master your pacing in each workout type that’s OK. This means that you will run shorter intervals a little faster than longer intervals. Whether you’re doing short intervals, long intervals, or hill repetitions, aim to complete the full session at the highest speed you can sustain for every interval or repetition without slowing down. High-intensity (Hi) is defined by the specific structure of each workout. Note that, if your current fitness level is low, you may need to walk initially to stay at low intensity. If you train by heart rate, Li translates to 70 to 75 percent of maximum heart rate. Our program employs a simple, two-zone intensity system: Low intensity (Li) is a pace at which you can talk comfortably, but beyond which speaking in full sentences will become difficult. There are two strength-training sessions scheduled during each eight-day cycle in our 8-Week Running for Weight-Loss Program.īy focusing on compound (multi-joint) exercises that collectively target your entire body (read: not just your legs), a heavy strength-training workout can help you not only accelerate fat loss, but also increase running speed, running economy, power output, and time to exhaustion, according to a review in the Scandinavian Journal of Medicine and Science in Sports.Īnd by performing it regularly, you can cut your overall risk of injury by a third, and your risk of overuse injuries in half. In a 2012 study, overweight subjects who combined aerobic exercise with strength training reduced their body-fat percentages by more than twice the amount compared to others who did aerobic exercise only. Running burns body fat, particularly in the abdominal region, as evidenced by changes in fat mass taken by suprailiac skinfold in runners competing in a 100K (62-mile) race.īut you’ll burn more total fat if you combine running with strength training, which increases resting metabolism and prevents the loss of muscle mass that can occur with running alone. It’s important to keep in mind that your goal shouldn’t be just to lose weight.
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