The basic principles of outdoor knowledge: outdoor camping goods
running training time: 2011 -
26 < P> if you want to improve your running performance, then you need to have a long-term and systematic training program.
< / P> < P> every athlete will have very big difference between physical and mental.
In studies have shown that more than 80% of the athletes at the time of adaptive training stimulus will have its unique individuality difference, so will not exactly the same training mode, should be aimed at individual differences in, make corresponding system adjustment in different arrangements.
But the general principle of long-distance running is not changed.
< / P> < P> in the long run training should gradually increase the load, is the increasing load.
The runners have to adapt to a certain kind of exercise load, and then to increase the load in order to achieve new allostatic load, stands to improve the performance of the athletes.
Increasing load with so few: 1, increase carry momentum (
Kilometers per week)
2, improve the running speed,
3, negative weight (
The weight of the lift)
Improve the speed and rhythm training frequency and time, etc.
< / P> < P> how to judge whether a unit training is reasonable, it depends on the runner on the degree of adapt to the training intensity.
If the training load is too small, runners will not produce new adaptation on a higher level, whereas load if too large, finish too fast frequency is too high, recovery is not enough, it may not be able to normal the next day to complete the training program, even the occurrence of injury and disease, make the performance declines.
At ordinary times to train appropriate, reasonable steps.
Of course also sometimes to keep running.
In order to minimize the performance decline, should continue to use the previous training mode.
Even if the training mode, also should use some and running structure similar movement, all kinds of physical exercise and breathing exercises, etc.
< / P> < P> add enough heat, enough protein, vitamins, inorganic salt and water < / P> < P> vitamin B1 and B6 C E < / P> < P> Chinese medicine astragalus membranaceus acanthopanax panax notoginseng has and add the effect to promote the elimination of fatigue < / P> < P> taking wheat germ oil and pollen have eliminate fatigue and enhance physical effects.
< / P> < P> training improved period can be added some special food (
< / P> < P> note: creatine can increase the weight, taking creatine cannot consume caffeine during the food.
< / P>
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