Essentially, run and walk have in common. In the same distance between when crossing the consumption of calories. But they have a significant difference is time, if you use 28-30 minutes, go run 4.8 kilometers would take about 45 minutes, this means that in consumption under the premise of same heat more time-consuming than run walk. In other words, at the same time can consume more than go running the heat. Although running efficiency is higher, but not for everyone, because it belong to high impact movement.
In order to solve this contradiction, run and go play two forms of exercise strengths, we have designed this go run alternate exercise program. It can not only save time, still can reach the effect of reduced-fat reducing weight, more important is to let you enjoy the fun of outdoor sports and summer.
This is a four week plan. Each exercise on foot to insert a few times in the short run. Don't put running drills into sprint, it only slightly faster than to go faster should be a bit. If to l -- 10 representatives to the amount of effort and walk in 4, 6, and jogging in 5-7 is between just.
Enter the next week before exercise, you must be able to easily finish before a set of content. If feel sweaty, should repeat a week before entering the next content.
A sports including warming up (5 minutes walk slowly) and stretch (2 minutes), go run alternate content, finally is relaxed and stretch again. If feel exercise too long or not enough, can reduce or adding a cycle. The plan to run from the transition, but if you just like walking, also can only walk not to run.
The first week
Monday: walk eight minutes, 2 groups of speed walking cycle (try to go 1 minute, medium-speed 3 into 1 group).
Wednesday: medium-speed go 15 minutes, three groups go run alternate (jog 1 minute, medium-speed walked four points).
Friday: medium-speed go 12 minutes, four groups go run alternate (1 points ten three points).
The second week
Monday: quick walk 10 minutes, three groups of speed walking cycle (l points three points) ten.
Tuesday: medium-speed go 12 minutes, three groups go run alternate (2 points ten four points, two points ten five points, two points ten 6 points).
Thursday: medium-speed walk eight minutes, 5 groups of speed walking cycle (l points three points) ten.
Saturday: walk 10 minutes, five groups go run alternate (2 points. 10:2 points).
The third week
Monday: medium-speed walk eight minutes, 5 groups go run alternate (2 points. 10:2 points).
Wednesday: walk six minutes, four groups go run alternate (3 points ten two points, three points ten three points, 4 points, three points ten three points. 10:4 points).
Thursday: walk 10 minutes, the six groups go run alternate (2 points ten two points and two points ten three points, two points ten four points, two points. 10:4 points).
Saturday: walk four minutes, 5 groups go run alternate (4 points ten two points, three points and 4 points ten 4 points ten four points, three points ten four points, two points. 10:4 points).
If physical allows, the fifth day adding a 30 minutes medium-speed go.
The first round
Monday: walk four minutes, 5 groups go run alternate (4 points ten l points and three points ten two points, three points ten three points, two points ten four points, l points. 10:4 points).
Wednesday: walk 2 minutes, four groups go run alternate (5 points ten l points, four points ten two points, three points ten three points, two points ten four points).
Thursday: walk eight minutes, six groups go run alternate (2 points. 10:2 points).
Saturday: walk 1 minute, three groups go run alternate (8 points ten 1 points, five points ten three points, l points ten 6 points).
If physical allows, can increase day training, repeat Monday content.
If you have some special needs, here are available for reference solution.
1. Only wish to traveling -- can use some skills to improve go intensity. The first is to accelerate the frequency, the second is to sharply swinging arm, the third is on the way up. With a wrist or ankle useless tie sandbags.
2. Only wish running - can will walk the walk into jogging run alternate running, but also can be used instead of speed run uphill.
3. Long or never sports - need six to eight weeks to develop basic aerobic metabolic motor ability. First is a brisk walk twice a week, and each 10-20 minutes, then every week - two minutes each increase l, until can walk 25 minutes a week, then start walking three times, continue to add l - 2 minutes, when you finally can walk three times a week for 30 minutes, can begin the above plan.
4. In indoor use to treadmill -- can copy outdoor plan, but might as well put off the treadmill improve l - 2% uphill to compensate for an outdoor air resistance.
5. Whether it should cross movement -- can. One of the ways to cross movement is to choose close to you "the banquet" content. And walking and running the most similar form is lian "spacewalk machine" (or "elliptical exercise machine). Because it's not completely bearing (weight) practice, strengthen the effect of bone mineral density got discount. Another way cross movement is to choose "the banquet" ignore or practice less parts to practice. To go for runs practitioners, should make some muscle weight practice to enhance strength.
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