Beginner training –

Beginner trainees are advised to set a specific time that they will try to achieve. For example 20 minutes of aerobic activity and if you want to increase your pace and your heart rate try to get the feel of warmth and an increase in breathing rate. It is very important not to start too fast but start slowly get into it. for the reason that if you start too strong, you may not be able to finish the 20 minutes you have set for yourself and that is not the goal. 

The goal of this run is to expand the aerobic base and improve the absorption capacity of oxygen in the muscles, and the heart muscles. At the same time improving the regulation of heat in the body thanks to better control of the body’s cooling systems.

This will also improve:

• Improves mental ability
• Improves cardiopulmonary endurance
• Improves blood flow efficiency in the body
• Improves heat regulation

Running a tempo –

designed to make you control your pace without taking your foot off the gas. Its purpose is to teach the runner to deal with various pains and deal with alactic acid in the muscles. In addition, this workout is designed to push the trainee’s lactic acid threshold. This training should be done with the feeling that it is difficult but comfortable. Do not get into a situation where you can not speak with much effort and vice versa, do not get into a situation where it is easy to talk and you can take whole sentences out of your mouth without a problem.

Advantages – 

• Can improve running speed or running distance
• Improves aerobic capacity
• Improves mental endurance

Interval training –

This training is training for more advanced and it requires abilities of at least 20 to 30 minutes of aerobic training at a light to medium pace, in contrast to Partalk training. Interval run is pre-set with times/distances for running and rest. For example, running a hundred meters at a high pace, after that running a hundred meters for recovery.

The benefits of this workout are strengthening the athletic and muscular abilities thanks to increasing in the amount of mitochondria in the muscle and also strengthening the aerobic system.

Benefits – 

• Excellent for improving strength and endurance
• Improves mental abilities
• Puts you in a situation where even in a state of fatigue you will know how deal with it
• Improves muscle health and helps as an anti-aging 

Partalk training –

training that combines different intensities and recovery. For the running example we will take a group, where everyone is standing in line and whoever leads the column determines the pace of the run, he can choose whether to run fast slowly or at a mediocre pace, and the whole group must run after him at the pace chosen by the column leader.

It is a training that can be very enjoyable because it combines a type of game and rhythm changes and not necessarily at the same rhythm all the time 

benefits – 

• excellent for improving strength and endurance
• improves mental abilities
• puts you in a position where even in fatigue you know how to get along
• improves muscle health and helps as anti-aging
• can be fun If performed correctly,
• it can be done in a group.

If you are looking to improve your knowledge, about your energy click here. if you are training already, you need to make sure you are getting enough protein.

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