TEMPO.CO, Jakarta – Run is one of the most effective exercise routines for getting in shape. If done correctly and consistently, this exercise can help burn a lot of calories and strengthen the heart muscle.
Banyak yang menganggap lari adalah aktivitas monoton yang sederhana, tetapi bentuk latihan kardio ini memiliki banyak lapisan. Sama seperti bentuk latihan lainnya, lari juga memiliki jenis dengan kemampuan membakar kalori yang berbeda-beda.
Jika ingin lebih banyak kalori yang terbakar dan menurunkan berat badan lebih cepat, inilah lima jenis lari yang dianggap efektif, seperti dilansir dari Times of India.
1. Fartlek
In Swedish, “fartlek” means “fast play”. This is long-distance running alternating between a sprint and a slower run. Some people also combine jogging with sprinting or walking with jogging in this kind of exercise. There is no specific routine in this running workout, all you need to do is mix and match as you wish and feel comfortable.
2. Downward ladder
Downward ledder is more difficult than the first. You should start running at a moderate pace for a mile, followed by jogging lightly for 2 minutes then run at high speed for half a mile. Again one minute jog followed by another half mile high-speed run.
This training session should challenge the body itself to test the limits of ability and lung capacity. But this is not for people who are just starting to exercise regularly.
3. One against one
Just like fartlek, one-on-one training also alternates between fast and slow running sessions. The difference is that the time is fixed. You should run for one minute and walk for another minute, then repeat. This is an exercise that is much easier for anyone to do. There is enough rest time to rest and catch your breath.
4. Long -term running
If you don’t find a lot of time in your weekday to run, try a longer running session. These training sessions increase overall endurance and increase self-confidence. The trick, you can run at a moderate pace and cover as far as possible. You can try different types of terrain, increase your speed and also cover longer distances over time.
5. Go up and down the hill
As the name suggests, this training session is done by running up and down hills. Choose a sloped surface, then run uphill. After reaching the top, jog to descend. These training sessions improve the heart while helping to strengthen muscles and joints. But, don’t push yourself, especially for beginners.
Also read: 5 Effective Walking Tips to Lose Weight, Longer and Regularly
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