bodybuilder running
The purpose of long-distance runners running is to increase speed and increase endurance. For bodybuilders, the goal of running is to lose fat and get in good shape. Therefore, the requirements of bodybuilding should be targeted from the very beginning. You have to design your running goals: one is how fast to run (speed), two is how far to run (endurance), and three is how long to run (intensity). Then, you also have to figure out how much exercise is required to start burning fat, and what your muscles can handle at their maximum capacity.
Generally speaking, after 20 minutes of jogging, fat has already started to burn. If you want to consume more fat at this time, you can speed up, or lengthen the running time, or increase the intensity. But it’s worth noting that you risk losing muscle this way. Muscles are composed of fast-twitch fibers and slow-twitch fibers. Generally speaking, fast-twitch fibers are consumed faster in explosive exercises, while slow-twitch fibers are consumed more in general aerobic exercise. The crux of the problem is that bodybuilders have special requirements for fast-twitch and slow-twitch consumption, and must find a balance between the two. Many bodybuilders are afraid of relying on long-distance running to stay in shape because they cannot do this.
In fact, those bodybuilders who are afraid of long distance running should take a look at the physique of two-time Miss Olympia winner Yolanda Hughes. She currently uses long-distance running as one of the most basic ways to stay low-fat. “I run long distances four days a week, generally jogging 2 to 3 miles for about 30 minutes at a time,” Hughes said. “The reason I jog is to preserve my muscles, and once I run for more than 30 minutes, I start to worry about whether I will damage my muscles.” Build muscle.” Here’s a prescription for bodybuilders and athletes who are about to start running long distances to burn off excess fat.
Warming up on a hillside or on a cycling machine allows the heart to do some prep work first.
Timing: Yolanda found that after giving up running for many years; it was not easy to start over. “I feel like my legs are heavy and dumb,” she said. “At first, I could only run for 10 minutes because my legs can only take so long. But now, off-season, I run for 30 to 40 minutes every time.” It can be seen that for beginners, it is best to walk fast for 15 minutes at the beginning, and then slowly increase the time and speed to make your muscles have a process of adaptation.
Intensity: Jogging is a good option for beginners, but you can gradually increase the intensity. Obviously, the faster you run, the more calories you burn and the stronger your muscles look. But at the same time, it should be noted that you may no longer consume fat at this time, but glycogen mainly present in muscle.
So, does this mean that jogging is better? 7 It varies from person to person. If a person can only run for 20 minutes, then he’d better choose brisk walking for 40 minutes; if a person can only do 20 minutes of equipment training; then you’d better choose a more intense running exercise.
In short, the principle is not to let the amount of exercise exceed your tolerance. Generally speaking, athletes with excellent physical condition can choose high-intensity long-distance running; bodybuilders should choose an intensity that can both remove excess fat and keep the heart healthy; beginners should start with the lightest intensity.
Frequency: Generally, for optimal exercise purposes, it is beneficial to do long runs 2 to 3 times a week. For bodybuilders, in order to achieve better results, it is even possible to do long-distance running 4 times a week. However, more than 4 times may make the body too tired. On the contrary, less than 2 times of intensity is not good for losing fat and maintaining body shape. Therefore, even for beginners, it is best to arrange long-distance running at least 3 times a week.
gradually deepen
According to Tom Wade, editor of Men’s Bodybuilding, any bodybuilder must constantly adjust his training regimen if he wants to make progress.
In the case of long-distance running, it is best to increase the length of the long-distance running in the second week after a week of primary warm-up, or the same time but add one long-distance running. “It’s a good idea to increase the time of each long run by 2 to 3 minutes, but it is better to extend the time twice first, and keep the same time for the third time, such as two times, about 18 minutes each time; once 15 minutes. In the third week, the third time will also be extended to 18 minutes, and in the fourth week, it can be performed for 18 minutes each time.” After that, according to the physical condition, add 2 to 3 minutes each week according to the above method, Up to 30 minutes each time. It will take a while to get to this level.
In addition to long-distance running, bodybuilders should also pay attention to their daily calorie intake. The daily calorie intake should be 250 to 500 dry calories less than the calories consumed, and they should perform 40 to 60 minutes of equipment and strength training 4 to 7 times a week. . However, the daily calorie intake of male bodybuilders shall not be less than 1750 kcal, and that of female athletes is 1250 kcal.
