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Run Pace Conversion – Km minute miling to miles minute miling

Use the following Run Pace Conversion calculator to estimate the pace for a variety of activities, including running, walking, and biking. It is useful when you quickly need to convert running pace from km/h to mp/h. Also very handy if the treadmill you are on is not set up to use your desired measurement of training for running at a certain pace.

Training using Pace and Heart Rate

Pace is the speed of the running activity or movement, while heart rate is the number of times a person’s heart contracts in one minute. Speed and heart rate are positively correlated; High speeds correspond to higher heart rates. Using both in training can help people improve performance, avoid overtraining, and track progress and fitness over time.

Measure and estimate heart rate and heart rate zones:

Heart rate can be measured in a variety of ways, from using devices such as a heart rate monitor to simply looking at the watch while measuring the pulse at additional points such as wrists and neck. Some of the more important heart rate measurements are resting heart rate and maximum heart rate, which are used to estimate heart rate zones to determine different levels of exercise.

The resting heart rate (RHR) of adults is estimated to be 60-100 beats per minute (bpm), but there are some who believe that a normal RHR is in the range of 50- 90 beats per minute. (bpm). In general, a lower RHR indicates better heart function, but a RHR below 50 bpm is a sign of heart disease or stroke. . It also affects RHR above 90 bpm. Heart rate (MHR) is most accurately measured using a cardiac stress test, and measures the activity of a person’s heart (including heart rate) during periods of increased heart rate. the levels of work go up. The duration of this test is usually ten to twenty minutes and may not be satisfactory. Therefore, there are many estimates of MHR based on age, which is closely related to heart rate, but little is known about the method that should be used. The formula used to calculate MHR is:

MHR = 220 – Persons age – So a 50 year old person Maximum Heart Rate is Approx – 170BPM.

Although this method is often published and used to determine heart rate training limits, it is not based on any standard measurement and is not considered a good indicator of MHR by leading health professionals. Furthermore, there are significant differences in MHR even between people of similar training and age playing the same sport. However, the MHR determined using the formula above is used to determine the heart rate range for sports training and can be used as a reference. Remember that an exercise intensity level of 60-70% of your maximum heart rate is considered the optimal range for fat burning. See the image below for more information

Aerobic and anaerobic Training Models:

Anaerobic Training – Low intensity

Aerobic Training – High intensity

Aerobic and anaerobic activities are always mentioned in endurance training and running. But what are they?? This type of exercise varies depending on the length and intensity of the muscle contraction and the way the force is generated in the muscles. In general, anaerobic exercise (~80-90% MHR) involves short, intense bouts of exercise, while aerobic exercise (~70-80% MHR) involves light exercise sustained over longer periods of time. It is generally recommended to exercise at an intensity of 55-85% MHR for 20-30 minutes to get the best results from aerobic exercise.

In pure aerobic exercise, there is enough Oxygen for a person’s muscles to produce all the energy needed to work out. However, during anaerobic exercise, the cardiovascular system is unable to deliver oxygen to the muscles, and the muscles break down glucose to provide the necessary energy, resulting in excess acidity. lactic (a product of glucose metabolism). An excess of lactic acid causes the muscles to burn and feel heavy which is a characteristic of anaerobic exercise. If you don’t have enough time to eliminate the excess lactic acid from the blood, you will not be able to continue exercising.

Understanding aerobic exercise is important when training for long-distance events such as marathons. Determining the speed that can be maintained when using aerobically generated energy (called the “aerobic threshold speed”) can maintain a balance between use of fat and carbohydrates. This speed is very low and can be maintained for several hours.

Some people define the anaerobic threshold speed as the threshold at which glycogen (not oxygen) becomes the body’s primary energy source. Remember, although anaerobic training can improve a person’s health, it is not ideal training for a marathon because it is not possible to maintain an anaerobic pace for long periods of time. This does not mean that a person should not do anaerobic exercise, as training at or above their anaerobic threshold (the level of exercise intensity at which acid builds up faster lactic acid in the blood) has been shown to improve endurance.

As with heart rate, the most accurate way to determine this threshold is to test it in the laboratory. However, aerobic and anaerobic thresholds can also be determined using a number of different methods, some of which include the use of a heart rate monitor. According to a 2005 study, the most accurate way to determine the anaerobic threshold (outside of laboratory blood tests) is to do a 30-minute test that monitors heart rate. . During this test, the participants had to run hard and calculate their heart rate during the last 20 minutes of the run. Heart rate over the past 20 minutes is an estimate of a person’s anaerobic threshold heart rate, also known as lactate threshold heart rate (LTHR). It is important to conduct time trials individually.

It is important to understand that this heart rate is a range more than an exact number or value.
Example, if your average heart rate in the last 20 minutes of a run is 160, then when you would like to perform at lactate threshold, heart rate needs to be approx 155 to 165.
This is due to a lot of factors that can impact onheart rate, such as the weather or the heat, so it is important to use a data range rather than a specific number.

Basically, threshold training means delaying the point at which lactic acid builds up in the blood, and delaying the point of fatigue, so a person can run faster for longer periods of time.

We hope our Run Pace Conversion chart has helped and will prove useful to you.