The distance from a good body, you are only one MAF180 distance

Documentary: "Buckley Super Marathon: Test the Event of Young People" 2014 2014

How many pounds of meat accumulated in summer?

The faster you run, the better the weight loss effect. During the weight loss process, you need to avoid intake of fat. After exercise, you need to stretch and relax high -intensity ...

Do you have always followed this way to exercise and lose weight?

Have you tried to burn the fat "嗞 嗞" without tiredness and injury?

Many years ago, Dr. Philip Mafiton, a well -known sports medical expert, proposed -MAF training method.

Easy fat reduction training method

1

What exactly is MAF?

MAF is the abbreviation of "Maximum Aerobic Function", that is, the maximum aerobic capacity.

Dr. Philip Mafiton proposes that in various types of endurance movements, if you want to make the aerobic capacity to maximize the use and improvement, aerobic training should be performed within the maximum aerobic heart rate range.

Speaking of which, we understand why MAF training can achieve the purpose of weight loss and fat.

The MAF training method specially emphasizes training at the maximum oxygen heart rate. Therefore, according to the rules of the MAF training method, you first need to calculate the maximum aerobic heart rate.

Its calculation method is very simple:

你 Use 180 to reduce your age.

来 Select the situation that is most suitable for your competitive status and health according to the following classification, and correct the above values.

a) If you have been recovering from a certain kind of serious illness (such as heart disease, any surgery or hospitalization, etc.), or you are taking drugs regularly, then you will be reduced by 10.

b) If you are injured, training or competitions, you have a cold, a cold, allergies and asthma, or inconsistent training, or just returning to training, then you will be reduced by 5.

c) If you are conducting continuous training (at least 4 times a week), it has lasted for two years, and no problems mentioned above have occurred, then the value after "180 -age" is used without any correction.

d) If you have trained for more than two years, and there are no problems mentioned above, and in the game, the results are constantly improving and not injured, then you will add 5.

For example, if your age is 30 years old, it is described by option B, then you can calculate it as follows:

180-30 = 150

150-5 = 145

Therefore, your aerobic training heart rate is 145.

For all training, your maximum heart rate cannot exceed 145. 145 is your greatest aerobic heart rate, which will help you create the aerobic foundation for the best effect.

If this heart rate is exceeded during training, the aerobic training will quickly turn to anaerobic training, and instead can get energy through burning sugar instead of burning fat.

MAF training method

2

What are its characteristics?

1. The training intensity is moderate and gentle. It is suitable for LSD training for beginners and ordinary runners to mature runners.

2. Within the maximum aerobic heart rate, the running pace is low, and the burden on the body is small and not tired.

3. It can efficiently promote fat burning, and it is the best way to run for weight loss.

Practice MAF training method

3

What do you need to know?

Many people think that the greater the amount of exercise, the more sweat, the better the weight loss effect. In fact, high -efficiency aerobic exercise can reach the maximum fat burning rate. In practice MAF training, you also need to pay attention to the following things.

A. To ensure that the training cycle is long enough

MAF training is a long -term process that requires enough time to reflect the effect. Long -term training can also effectively improve the results of the competition.

B. Differential and personalized

The role of MAF training method will be slightly different in the role of runners of different abilities. When formulating a training plan, you need to comprehensively refer to various factors and set a personalized training plan.

C. Reasonable diet

In the process of using MAF training method, you need to arrange diet reasonably, especially to control the intake of carbohydrates, and eat less foods containing sperm processing sugar. At the same time, appropriate intake of fat helps improve the training effect. Many people think that they cannot consume fat during weight loss. Dr. Mafiton analyzes the benefits of fat on the body in detail in the book "Endurance: No Injury, Burning, and Easy MAF Training Method" in detail.

D. Wearing heart rate equipment

It is best to use the MAF training method to match the heart rate equipment, which can effectively monitor the heart rate, thereby ensuring that it is trained within the maximum aerobic heart rate range.

However, we can't just consider the MAF training method as a fat -reducing weapon. It is a point that is extremely attractive, but its greater advantage is that it can safely improve the endurance of the athletes and thus comprehensively improve its health. The situation truly effectively improves the performance of exercise.

The MAF training method emphasizes personalization. Dr. Mafiton hopes to make traineers use this to become their own coach.

Therefore, when you enter the world of MAF training method, you may completely change your understanding of exercise.

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(The above content is taken from "Pirented")

There are two types of people who use MAF training methods. One is the entry runner who wants to reduce fat reduction, and the other is veterans who want to improve long -distance aerobic ability.

Another name of this training method is "La La La La Training Method", which comes from the sound of oil burning.

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