Muscle.com recommends two very effective 30-minute exercise methods and a 20-minute running plan. This running method is very popular abroad.
30 seconds-30 seconds-60 seconds
First run very relaxedly for 5 minutes, treating it as a warm-up preparation activity. Then speed up for 30 seconds, then slow down for another 30 seconds, and finally run fast for 60 seconds. The last 60 seconds should be faster than the 30 seconds of accelerated running, but it is not to reach the speed of sprinting. It should be to gradually accelerate and run as fast as possible. The middle 30 seconds is not jogging, it is just slowing down the pace to "cache" for the next stage of fast running. Do 4 sets of exercises according to the exercise arrangement of 30 seconds - 30 seconds - 60 seconds. Rest for 2 minutes between each set of exercises. During these 2 minutes, relax by walking or jogging.
Loop Speed Run
Find a circular road without motor vehicles and run the entire distance effortlessly in 3 to 5 minutes. After completing the warm-up preparation activities, the circular speed run began and it was time to record the time. When running the second lap, complete it in 5 to 10 seconds less than the first lap. Then walk or jog for 1 minute to rest and relax. Then start running the third lap, using a speed that is 5 to 10 seconds less than the second lap. Do 3 to 5 sets of this exercise, each set taking 5 to 10 seconds less than the previous set. Finally let the body calm down and the workout is complete.
20-minute upgraded running plan
Plan 1
Run at a steady pace for 5 minutes
Bend your knees and raise your legs 15 times
Run at a steady pace for 5 minutes
15 straight front kicks
Run at a steady pace for 5 minutes
Bend your knees and raise your legs inward 15 times
Run at a steady pace for 5 minutes
Plan 2
Run at a steady pace for 5 minutes
15 frog jumps
Run at a steady pace for 5 minutes
15 times of kneeling jump
Run at a steady pace for 5 minutes
5 single-leg forward jumps
Run at a steady pace for 5 minutes
Nutritional supplements for aerobic training:
1. Carbohydrates
Carbohydrates, also commonly known as sugar, are the basic nutrition for runners and a dietary source of energy. Before running, you should add some slow-digesting carbohydrates, such as oats, sweet potatoes, whole wheat bread, etc. During running, you can drink water and drinks containing sugar so that your body will not be over-consumed. After running, it is recommended to add some fast-digesting carbohydrates, such as bananas, chocolate, brown sugar water, etc.
2. Water
When running, exercising muscles generate a lot of heat. When you feel thirsty, your body is already suffering from dehydration, which will affect your running ability. Pay attention to replenishing water appropriately during running. Sports drinks rich in salt and electrolytes will not only replenish water but also replenish nutrients lost through sweating.
3. Caffeine
Caffeine will stimulate and enhance the utilization of fat, improve athletes' endurance and delay fatigue. The effect of caffeine is not long-lasting. Generally, the stimulating effect of caffeine reaches its peak one hour after taking it and can last for 2-3 hours. Caffeine can maximize its effects on enhancing endurance and eliminating fatigue when taken at 3-6 mg per kilogram of body weight. It is worth noting that some other substances in coffee and tea can hinder the absorption of iron. Considering the important value of iron, taking caffeine pills seems to be more effective than drinking coffee or tea.
4. Carnitine (L-carnitine)
Carnitine is a natural substance, and most people can meet their carnitine needs in their diet. But for runners, the need for carnitine exceeds that of the average person. Carnitine can promote the burning and decomposition of fat during exercise and delay the appearance of fatigue. Because carnitine can promote the decomposition and burning of fat and produce energy, allowing the body to consume more fat during exercise, it is a good fat-loss supplement. But it must be noted that taking carnitine alone is not enough.Carnitine can best exert its weight loss effect when combined with running.