Лучший БЕГ в 35+ лет при 3-х тренировках в неделю

Mistakes Runners Make After 35: How to Get the Most Health Benefits from 3 Running Workouts a Week. The Perfect Running Plan When You're Short on Time. 🤝 Thanks to the sponsors on Boosty for supporting the channel! Like what I'm doing? Subscribe to Boosty https://boosty.to/vesninrun (from 200 rubles/month). CONTENTS How I'd Run If I Was 35+ and Only Had 3 Workouts a Week. Most runners under these conditions train without training at all. They're simply wasting time. But at this age, the negative effects of age-related changes begin, which can be slowed down by slightly tweaking your workouts and making them as effective as possible. Instead, most people go outside and jog slowly for about 40 minutes several times a week. It doesn't help you lose weight, doesn't work your muscles, doesn't compensate for a sedentary lifestyle, and has virtually no effect on age-related changes. And what problems do we develop as we age after 35? VO2 max—the main predictor of longevity—drops by 10% every decade. Muscle mass declines by 1% every year. This has a host of negative consequences. But you look weak, yet fat. And the third thing you need to combat with an office job is the deterioration of cartilage in your joints from immobility. And many people are mistaken when they think that short, slow jogs will help with these problems. No. They're a waste of time. I'll give you a clear plan on how to get the most out of running for your health if you do all three workouts a week. Your first workout is a long run in heart rate zone 2 according to your Garmin. This is closer to two hours of continuous running at 65-75% of your maximum heart rate. This regimen develops the density of your mitochondrial network and grows new capillaries to your muscles. All of this improves oxygen delivery to your muscles. I won't go into what slow running is, how to recognize and maintain it, or why you shouldn't run faster. My second workout would be threshold intervals, with intervals ranging from one to two kilometers long. At lactate threshold pace, plus 5-10 seconds. This pace allows you to run for a long time without becoming acidic, unlike an anaerobic pace. It also greatly increases your VO2 max due to deep breathing and an elevated heart rate. My third workout would be in the gym. I would dedicate it entirely to strength and muscle development. This would be an anti-sarcopenia workout. This way, I'll get the most out of my three days. I won't waste time and spread myself too thin. But without what I'll say next, all this training is useless. I would take breaks from my sedentary job every half hour and do short joint exercises to circulate synovial fluid and nourish the cartilage. I would sleep 8 hours a day. I would create a 200 kcal deficit daily if I wanted to safely lose weight. And I would consume 1.5-2 grams of protein per day to make it all worthwhile. ABOUT ME • Started running at 42. I've been running every day for 1,400+ days. • Run 365 consecutive half marathons at 45. • Train to run 3 km in 9 minutes. My training plans: https://boosty.to/vesninrun/bundle/a8... LINKS 🤖 Telegram bot for runner stress assessment: https://t.me/menteora_bot 🇬🇧 English channel:    / @misterhalfmarathon   🇬🇧 Patreon (English):   / mrhalfmarathon   ✅ Strava   / strava   ✅ Telegram channel: https://t.me/vesninrun ✅ Instagram   / vesnin_sergey   HELPFUL FOR YOU https://reconcept.ru | I create sales-driven ranking websites + attract clients from Yandex and Google. ADVERTISING: [email protected] 00:00 The biggest mistake runners over 35 make with sedentary jobs 00:40 The main marker of longevity: what's killing your VO2 max? 01:31 Sarcopenia: How to quietly transform into "skinny fat" 02:56 Office syndrome: Why cartilage in joints dries out 03:42 Why 40-minute runs are a waste of time 04:23 How to support our expert channel 05:02 Workout #1: Why run for 2 hours straight? 05:50 Garmin's Secret: How to Properly Monitor Your Heart Rate 06:25 Workout #2: Threshold Intervals Without Acidification 07:51 How Many Intervals Do You Need for Explosive Endurance Growth? 08:34 Workout #3: Why Smart Runners Hit the Gym 09:53 The Perfect Split: How to Get 100% Benefit from 3 Days 10:35 The Deadly Scourge of Modern Times: How to Save Your Joints in the Office 11:15 The Protein Barrier: How Much Protein Do You Need After 35? 12:39 The Ideal Calorie Deficit for Safe Fat Loss 13:20 The Perfect Week Checklist: Repeat and Look Younger! #runningafter35 #howtorun #workouts35+ #runningforhealth #longevity