![]() ![]() 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. #YEAR LONG RUNNING CHALLENGE FULL#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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