The Karvonen method is used to calculate the heart rate for efficient fat burning.
(220 - age - resting heart rate) x 0.6-0.8 + resting heart rate
For example, for the author who is 40 years old and has a resting heart rate of 60, 132-156 is the zone where fat is most likely to burn. When I actually put on a heart rate monitor and ran "slowly", it reached 140 in about 3 minutes and exceeded 150 in about 5 minutes. Intuitively, about 130 to 140 feels "affordable", and over 150 feels "hard".
"Once your heart rate is in the zone, you don't need to keep running. Just walk, wait for your heart rate to settle down, and run again when it's at the lower end of the zone. It's more effective than forcing yourself to keep running." is"
Run until over 150, then walk for a while (about 1-2 minutes). And when my heart rate drops to 130, I start running again. Repeating this, I was able to run about 4 kilometers in 45 minutes. I can't breathe, and I don't have any pain in my legs (although I had muscle pain the next day). It looks like this can continue.
"It's different if you're aiming for a marathon, but if it's for your health, it's enough. If you make it a habit, the distance and time you run will naturally increase. You will also see changes in your body.Distance and time are basically the eighth minute of your stomach.If you stop when you can run a little more, you will want to run the next time.I am not looking for speed, so my comfortable form is the best. If you get into the habit of running efficiently and happily, you'll be in good health 10 years from now.
Nakano James ShuichiPHYSICAL TRAINER Physical trainer and fitness motivator. He is also highly supported by athletes, such as the Aoyama Gakuin University Ekiden team, which won the Hakone Ekiden consecutively, and Kimiko Krumm, who was in charge of strengthening the physical strength of Kimiko Date when she returned to active duty. His publications include "How to run the world's thinnest" and "Ao-Train: Seigaku Ekiden Team's Core Training & Stretching".
Beginners should use a heart rate monitorRunning is a sport that can be started anytime, anywhere as long as you have shoes. It can be said that the initial investment is less than others, which is a big attraction. However, even if a beginner just runs recklessly, not only will the expected effect not be achieved, but it may also lead to injury. So the first thing I want you to invest in is a heart rate monitor. It is said that the type of heart rate monitor that is attached to the chest with a strap is more accurate in terms of measurement accuracy, but for beginners, wristwatches and smart watches that can easily measure heart rate and can be used for everyday use are recommended.