像大多数跑步者一样，我首先跑步，因为我喜欢它，仅次于它带来的许多健康益处。但是那些好处无需打喷嚏。事实证明，跑步可以提高心血管健康，使大脑年轻，并降低患慢性疾病的风险，例如2型糖尿病。跑步也恰好是减肥的最有效锻炼形式。万博彩票下载安卓狗万体育买球研究表明，跑步的男人和女人的体重比那些花费同等时间步行或游泳的男人体重更多。尽管如此，由于一个简单的错误，许多跑步者并没有减轻尽可能多的体重：他们没有以正确的强度进行训练。幸运的是，您可以通过基于心脏的锻炼来避免此陷阱。
According to research, there are two types of runs that are especially effective for weight loss. The most powerful program is one that combines the two: fat-burning runs and high-intensity interval runs. Fat-burning runs are slow, steady runs undertaken at the intensity where the muscles rely most heavily on fat for fuel. This type of run torches more fat than any other type. High-intensity interval runs feature multiple short bursts of very fast running. These workouts promote weight loss by keeping the body’s metabolism elevated for hours afterward.
If you’re like most runners, you spend very little time running in either the low-intensity zone that maximizes fat burning or the high-intensity zone that boosts post-exercise metabolism. More than likely, you’re running between these zones, at a moderate intensity that is not as effective for weight loss. Why? It’s probably because most of us tend to run by feel, and it just so happens that the natural running pace for a majority of runners falls in the moderate-intensity range.
Heart-rate based workouts offer a way out of the moderate-intensity trap. With a heart-rate monitor, running in the maximum fat-burning zone or the high-intensity zone is as easy as targeting your correct heart-rate range. In the five-zone system I use as a coach, for example, the zones are based on lactate-threshold heart rate (not maximum heart-rate), and can be established by running a 30-minute time trial and noting your average heart rate during the last ten minutes, or by using the Pear mobile app. The zones break down like this:
Zone 1:75-80% of lactate threshold (LT) heart rate (HR)—Very easy effort; use this for warming up.
区域2：LT HR的81-89％ - 脂肪燃烧区！足够舒适地进行对话。
区域3：96-100% of LT HR—“Hard-ish” effort; you can still speak in short sentences.
区域4：LT HR的102-105％ - 努力；步伐是可持续的，但谈话不是。
区域5：106％+ LT HR-高强度区域！这个速度只能保留几分钟。
这是两项简单的锻炼，可以利用基于心脏率的训练的力量，以增加您的每周例行活动：
Fat-Burning Run:Warm up with 5 minutes of easy jogging in Zone 1. Next, increase your effort slightly to Zone 2, which is where the maximum rate of fat burning occurs. Stay in Zone 2 for at least 20 minutes and then cool down for 5 minutes back in Zone 1
High-Intensity Interval Run:Warm up with 5 minutes of easy jogging followed by 5 minutes of comfortable running in Zone 2. Next, increase your effort to Zone 4. After 2 minutes, reduce your effort to Zone 1 and recover for 3 minutes. Repeat this pattern—2 minutes in Zone 4, and 3 minutes in Zone 1—four times. Finally, cool down with 5 minutes of easy jogging in Zone 1. [Note: Your heart rate will climb through at least the first half of each 2-minute interval, and it may not reach Zone 4 until near the end. Don’t try to run faster to get your heart rate into Zone 4 sooner. Instead, run at the slowest steady pace that is sufficient to elevate your heart rate into Zone 4 before each interval is complete. Likewise, your heart rate will steadily fall during each 3-minute recovery period. Don’t worry if it doesn’t get all the way to Zone 1 before the next Zone 4 interval starts. Just run slow enough so that your heart rate would reach Zone 1 eventually.]
What do you say, ready to try heart-rate based running? What’s your favorite running workout?
马特·菲茨杰拉德（Matt Fitzgerald万博彩票下载安卓狗万体育买球跑步者的大脑训练和Racing Weight。他的旁白经常出现在包括《男子日报》，《外界》和《女性跑步》在内的国家出版物中。马特（Matt）是一位经验丰富的跑步和铁人三项教练和认证的运动营养学家，是梨运动的培训情报专家。他的免费一周减肥计划可在频道部分的Pear Sports应用程序上获得。获取Pear Sports应用程序iTunes或者Google Play。
