提速提速！教你四个提速法（1） 研究表明，三十秒到五分钟的剧烈运动后伴随着放松可以产生独特的生理效果。这种训练不同于传统的训练方式。 这种训练对会身体产生特有的变化————快速减肥，更好的控制血糖，改善血管功能。慢速运动达不到这种效果。 “因为这些好处，间隔训练对于身体而言，或多或少的胜过传统的运动，”运动科学家乔纳，同时也是博士及助理教授说。 “这种间隔性训练，不仅对专业运动员有很好的帮助，对普通运动爱好者一样的有效。" 使用这种运动方式，还可以使您的日常运行感觉更轻松，提高你的跑步形式，树立“心理韧性（指顽强持久的精神，坚忍不拔的意志）”教练格雷格·麦克米兰说。此外，对于那些在训练中遭遇瓶颈的运动者来说，提速训练能够很快让你渡过难关。 还犹豫什么？赶快行动起来吧！ 骨髓肌——是具有收缩能力的肌细胞，人体所有的活动几乎都是由骨骼肌收缩来完成，其强弱直接影响人体的力量和耐力。 情况二：“我想减肥，所以我专注于跑步的时间而不是速度。” “你跑的越快，你的热量就消耗的越多。”亚当圣皮埃尔，运动生理学家，运动医学家说。“研究表明， 方法：对于减肥，强度持续时间越长越好。预热，然后以十公里的时速跑步，持续三到五分钟。慢跑或步行三至五分钟。重复6至10组。或者将跑步机的等级设置为5%并以中等速度跑3分钟。然后降低到零，并保持相同的步伐，持续三分钟。重复6至10次。
（之前帖子贴上后没有检查，有些修改没有加上，感谢大家修正，现在已经修改，大家可以放心看。）
间歇训练在运动后休息时间段里，仍然继续燃烧身体内更多的热量，传统意义的运动方式完全达不到你需要的这两种效果。”圣皮埃尔说。但是每周速度测试可以给你带来许多的乐趣,(如果你正在有意识的提高自己的速度同时逐步提高锻炼时间和强度）。
Four Fast Speed Workouts for Any Runner
Think you can skip speedwork, that it's just for seasoned runners with specific time goals? No such luck.
Research suggests that 30-second to five-minute bursts of intense exercise interspersed with rest periods will yield unique physiological changes—from faster fat loss and better blood sugar control to improved blood vessel function—that slow runs cannot deliver as efficiently. "When it comes to these benefits,interval training is at least equal to and often superior to your traditional steady run," says exercise scientist Jonathan Little, Ph.D., an assistant professor at the University of British Columbia. "And it doesn't have to be an elite-athlete-type workout to be effective."
Picking up the pace periodically can also make your everyday runs feel easier, improve your running form, and foster "mental toughness," says Flagstaff-based coach Greg McMillan. Plus, for those who have trouble fitting in workouts, speed-work can provide a wealth of benefits in a short time.
Still hesitant? What's your excuse? (We'll shoot it down.)
"I run to improve my health, not to compete."
Skeletal muscle is critical for soaking up glucose from food and keeping blood sugar levels in check. Because intense interval training engages a broader range of muscle fibers, it essentially creates a bigger sponge, helping to fend off diabetes, says Little. It also strengthens the heart muscle and blood vessels and increases the number of mitochondria (the fuel-burning engines in your muscles), making the body more efficient at metabolizing fuel. The result: You have more energy—for running and for doing everything else.
Warm up for 15 minutes. Run one minute at 10-K pace (a 7 to 8 on an exertion scale of 1 to 10). Walk or jog one minute, then repeat. Start with four to six reps. Build to 10 reps.
"I'm trying to lose weight, so I'm focused on running consistently, not fast."
"The faster you run, the more calories you expend," says Adam St. Pierre, M.S., an exercise physiologist with Boulder Center for Sports Medicine. Research suggests that interval training also prompts the body to burn more calories in the hours after exercise. It shouldn't replace moderate running entirely, says St. Pierre. You need both. But a weekly speed session can spice things up and utilize different muscles, potentially reducing your injury risk (provided you're careful to ease into speedwork and build workout duration and intensity gradually).
For weight loss, the longer the period of intensity, the better. Warm up, then run at 10-K pace for three to five minutes. Jog or walk three to five minutes. Repeat six to 10 times. Or set the treadmill grade to five percent and run at a moderate pace for three minutes. Then lower to zero and keep the same pace for three minutes. Repeat six to 10 times.
提速提速！教你四个提速法（2）
3.“我跑我的第一个半或全程马拉松，所以我只关注建筑物之间的距离。”
这是许多第一次马拉松的祸根：在长跑（或实际比赛）即将结束的时候，他们耗尽体力，几乎到了崩溃的地步。快速重复训练你的身体，你的身体可以感觉到体内的能量，周而复始的飞快运转，生物力学适用于任何速度或距离的效率，圣皮埃尔说。快速重复的训练很少使用的“快肌”的肌肉，在你的其他肌肉在长跑比赛快要结束的时候，使用快肌的肌肉。间歇训练能够提高跑步的经济，训练心脏每分钟制造血液越多，那么输送给肌肉的氧气更多，这样会使慢跑的感觉更容易。
在一个一英里训练或者5公里训练之间加一个200米的加速跑，每周一次。随着时间的推移，尽量延长距离（5个五公里加四个200米加速跑，或者是十公里训练里加4个600米的加速跑 ）。您在快速跑总里程不应超过你每周总里程的百分之五。 （每周跑20英里？你真牛，那你加速跑别超过一英里就好了）。
4.“我想完成我的第一个5公里训练，所以我不需要理会速度练习。”
越短的距离，越要进行速度练习，这是理所应当的，麦克米兰说。无论你是否有一个期望速度，改善血糖，心肺功能，并获得心理韧性等等都会会让你五公里训练的感觉更轻松。
如果你想运行一个快速的五公里训练，短时间加速运动会提高你的有氧能力。你也可以做的比希望跑得更远的人们稍微多一点，这样对获得创造性和结合二者的优势更有帮助。 “你可以加入任何你想要的锻炼，”麦克米兰说。 “只有你比平时跑得更快更长才可以让你的身体作出有利的反馈。”
Four Fast Speed Workouts for Any Runner
"I'm running my first half or full marathon, so I'm focused only on building distance."
It's the bane of many first-time marathoners: Near the end of a long run (or the actual race), they run out of fuel and their form falls apart. Fast repeats teach your body what it feels like to have a light, quick turnover—a biomechanical efficiency applicable to any speed or distance, says St. Pierre. Quick repeats also strengthen seldom-used "fast-twitch" muscles so they can be called upon when your other muscles are trashed at the end of a long race, he adds. And the workouts improve running economy, teaching the heart to pump more blood per minute and deliver oxygen to the muscles more efficiently, so that slow runs feel easier.
Start with six to 10 200-meter repeats at a one-mile to 5-K pace (or an 8 or 9 on an exertion scale of 1 to 10), with a 200-meter jog in between. Do this once a week. Over time, try lengthening the distance (5 × 400 at 5-K to 10-K pace, or 4 × 600 at 10-K pace). Your total mileage at a fast pace shouldn't exceed five percent of your weekly mileage total. (Running 20 miles per week? Run no more than one mile hard in speedwork.)
"I'm trying to finish my first 5-K, so I don't need to bother with speedwork."The shorter the distance, the more important speedwork is, and the more frequently you should do it, says McMillan. Whether you have a time goal or not, the improved blood sugar, cardiovascular fitness, and mental toughness gained will make your 5-K feel easier. And if you want to run a fast 5-K, short bursts will improve your aerobic power.
Since you can do speedwork more often than runners targeting longer races (maybe twice a week), get creative and mix it up. "Make up any workout you want," says McMillan. "Your body doesn't care as long as you are running faster and breathing harder than usual.
联系客服
