There are countless cases in which you can't do what you want to do after running hard, so where is the problem?
Sore muscles, high heart rate
Cerebral hypoxia headache, hernia
Check it out
These physiological problems
Is it also in your training?
In fact, it is very common to cause training failure due to improper methods. Today, we share the MAF training method. It is said that many people have tried and tested very well!
MAF training method
The full name of MAF is MAF180HeartRateTraining, and MAF refers to Maximum Aerobic Function. This is an efficiency that can improve the ability of the heart to pump blood, the oxygen carrying capacity of the unit blood, and the energy supply of metabolic fat during exercise. It can significantly improve the efficiency of exercise and achieve the purpose of exercise.
MAF180 training method
Using 180 minus the runner's age, the figure is the maximum aerobic heart rate upper limit. This number is further reduced by 10 is the lower limit of the maximum aerobic heart rate. When running, the heart rate is controlled in this range, as close as possible to the upper limit. If the body has chronic diseases, old injuries, the entire interval moves down 5-10 points. Remember: just look at the heart rate, not the speed. This is the biggest feature of the MAF180 training method.
As a gentle training method, the MAF training method makes it easier for beginners to adjust the exercise intensity, distance, speed and other aspects to a more balanced state when starting to run, to avoid running injuries and better. Stick to it.
Below, let's take a look at the MAF training method.
Three principles~
1 maximum training heart rate
The first key element of the MAF training method is to calculate your maximum heart rate~
(1) First use 180-age
(2) A disease or physical injury that seriously affects exercise has just recovered.
(3) If you are a beginner, have not exercised after recent rehabilitation, or have a cold more than 2 times a year, there are allergic symptoms again -5
(4) Persist in exercising more than 4 times a week for more than 2 years, and the scores are gradually improved +5
Special reminder: In the early stage of running, in order to have better exercise effect, exercise should keep the heartbeat less than or equal to the maximum training heart rate. As your abilities improve, you can run faster and faster at the same heart rate.
2 self assessment
Everything needs to be constantly adjusted. Running is also the same, only to run first, and then adjust according to their own physical conditions, in order to achieve the best training results.
The MAF test method is actually very simple, which is to record and compare the time spent running for a period of time. See if there is a gradual increase in performance (note that the time to warm up before running and stretch after running should not be counted).
If you persist in training for more than 3 months, your scores have not improved. This shows that there are still problems in training. You can look at your training process, whether it is overtrained, or if your aerobic capacity declines and make the necessary adjustments. And this kind of regular test comparison should also be done all the time.
3MAF training process
The MAF training method is consistent with our usual running method, with warm-up before running, continuous running, and stretching after running. But in this training method, the concept of continuous running is different from other methods.
The point is: during the running, the heart rate must be within the effective heart rate range. For example, if the heart rate is between 135 and 155, the training heart rate should be kept as close as possible to 155.
