The way energy is selected mechanism is determined by the intensity (speed of execution of movement) and volume (amount of work). So, when the intensity is low and high volume aerobic metabolism is resorted to.

But what is low intensity? In efforts aerobic intensity correlates with heart rate (which is about 75 beats per minute at rest). This means that the higher speed of movement, the greater the number of beats per minute reaching the limit (estimated at 220 minus age for men and 200 minus age for women).

Regarding metabolism can be based on the concept that it requires about 70 calories per kilometer race (always depending on the intensity), so if you make your calorie count, you can discern how to remove excess run. For example, if you have entered 2200 calories and has run 7 kilometers, has used its reserves to 300 calories, and required 2000 for basal metabolism and 500 to run that distance.

Should we start running or other activity to do?
The race, to have a flight phase, it is often traumatic for the osteo-articular system, muscular, appearing after some practices, annoying pain in the affected area. Also, budgets are not always sufficient to force the service requested. For this is that the recommended order should be made:
* 1. Job conditioning resistance force (load floor – many repetitions). Start using your own body weight to continue overloading machines.
* 2. Activity without increasing body (cycling – swimming – Rowing – stationary bike) that can “accumulate” to improve aerobic capacity.
* 3. When you have enough resources on: strength endurance and aerobic capacity (measured with specific tests), it can start running.

At first few miles and low intensity, respect three basic principles:

Effective Load: The volume and intensity must be sufficient for our body to react with an adaptive response, taking into account that: very low stimuli cause no adjustments, while very high stimuli may cause injury.

Continuity: To generate functional adaptations requires a minimum frequency of stimulation (we recommend 3 times per week).

Progression: The training load must progress in scale to avoid stagnation of adaptation