🏃♂️Carrying Weight 100 + To Run 10K How Not To Break Down? (Giveaway Trick Practice Edition People Size Large!)
In the last post I shared my 20-kilogram weight loss experience, many people asked me about cardio, so today I would like to share the 115-kilogram "running practice" of a man who can finish 10K safely, not 100% broken!
1. Walk / Run Interval 🚶♂️
At first, I didn't run at all, but I used a "steep walk" on the treadmill, or a short trot, so that the muscles and joints gradually adapted to the impact.
2. Run slowly to talk about (Heart Rate Zone 2) 🫀
Forget the speed. For large people, we emphasize "time," not "distance." Run slower until you feel like you can talk in a sentence. Running Zone 2 will help you get fat and not get too tired.
3. Suspension training weight. Very important! 🏋️♂️
This is my knee trick! Leg Day will help the muscles support the knee when the impact of the run. Who wants to run long? Do not leave the magic.
4. Stretch and rest days (Recovery) 🧘♂️
Before running, you have to Warm up Dynamic, and after running you always have to Cool down the stretch, and most importantly, you have a "rest day" for your muscles to recover.
Finally, the most important device of a bear-size person is "shoes." Next post, I will review a pair of wearable running shoes and save the knees.
