What could be easier than running? I put on sneakers, went outside and ran, but even this simple sport has nuances. Here’s what to look for if you want to start running.
Heart rate calculation
“Cardio” in Greek means heart. Cardio workouts remind us that aerobic exercise is an excellent prevention of cardiovascular disease.
And it is on the heart rate that it is important to be guided by such activities, write the authors of the “Book of a zozhnik” (read an interview with Alexander Maksimenko here). The ACSM Workout Guide recommends cardio workouts in the 50 to 85% HR zone. It is best defined by the formula improved in 2007, which replaced the more famous but outdated “220 minus age”.
The modern formula for calculating maximum heart rate looks like this:
Max. heart rate = 207 – (0.7 × age).
That is, for a person at the age of 30, this is 186 beats per minute:
207— (0.7 × 30) = 186.
But always remember that you are not an average person and for you personally, this number may be more or less. However, the average 30-year-old is advised to exercise at an intensity that forces the heart to beat 93-158 beats per minute.
How many times a week to run
Here are ACSM recommendations for the number or duration of cardio workouts for healthy people: five or more medium intensity workouts of at least 30 minutes each (at least 150 minutes per week) or three or more high intensity workouts of at least 20 minutes each (at least 75 minutes per week) ).
Fat Burning Myths
If you are planning to lose weight by jogging, pay attention to the myths that are given in the “Book of the Zozhnik”.
There are people who think that fat is only melted during cardio training and only if the pulse is in a special so-called fat-burning zone.
Often in gyms on cardiovascular equipment, you can see stickers indicating this special zone.
Fat burning depends only on the difference between calories burned and consumed.
Cardio training in any zone contributes to fat burning (like any other exercise, including an ordinary walk), since its root cause is a lack of energy, which cardio (like any other activity) only helps to create.
One of the most typical myths about the connection between cardio load and weight loss: if you load yourself without fail on an empty stomach, then the body will have nowhere to take energy for activity, and it will be forced to burn fat in order to get it. While this strategy may seem tempting at first glance, science does not confirm that hungry cardio is more effective than well-fed cardio.
In 2011, Schönefeld reviewed research and found that fasting cardio does not burn more fat than a similar workout on a full stomach.
The scientist concludes: during “hungry” cardio workouts of moderate and high intensity, significantly more fatty acids are released from fat cells than are burned. In this case, fatty acids that have not undergone the oxidation process are still converted back into adipose tissue.
It turns out that everything again and again rests on the law of energy balance: it does not matter if you ate before or after the load, it is important how much you ate on average over the course of the day or even on average for a week or two.
Fat will burn only with a general daily lack of energy, and it doesn’t matter if you ran hungry or full.
How Yuri Strofilov began to run, who at 50 ran the first marathon
In the book “Not About Running” Yuri Strofilov advises to control only one parameter – the regularity of training. Here’s what he says about his experience.
“I ran every other day. It is absolutely all the same where, how much, at what speed. It is important to run or even walk. After several months of such training, habits appear. Of course, both time for training and motivation began to be found. I listened to audiobooks, put my thoughts in order, shook the fuss out of my head. We spent part of the training with my son. He’s on a bike, I’m running. There was an opportunity to chat with my son not on the run, no matter how strange it may sound. A year of training three times a week makes tremendous progress, especially when compared to a year in the office, in the pub, and on the couch watching the TV. […]
Yuri Strofilov. A source
I didn’t have a dedicated computer, I ran in old sneakers, sweatpants with blistering knees and a sweater from my alpine skiing hobby. I had no control over distance, pace, or heart rate. I only controlled the regularity of the runs. Sometimes I had to run out of the house well after midnight, sometimes early in the morning, sometimes instead of lunch. These activities did little to improve running, but they developed into a habit. Six months later, the brain ceased to perceive running as a burden and, to save energy, transferred control of the process to the reptilian brain. I have become a lizard. “
What to do next? Yuri advises working out with a trainer if you want to run for a long time and without injuries.
There are many theories of running. But the main principle is to get pleasure from overcoming oneself, wind in the face and fatigue in the legs. And to get regular running, download a free checklist to help you reinforce a healthy habit.
Based on materials from the “Book of a zozhnik” and the book “Not about running”
Post cover: unsplash.com