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Gps sports watch your training partner

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In this article, we would like to introduce the basic concepts of modern sports training theories and share why training is important to us.

In this article, we would like to introduce the basic concepts of modern sports training theories and share why training is important to us.


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  • 1. G P S S p or ts Wa tc h – Y o u r T r a in in g P a r tner I n our pre v io us a rt ic le ” L o ok int o Bry t on C a rdio 40 /60 Tra in ing F e a t ure s ” , w e int ro duce d t he “ P a ce C a lcu la t or” a n d t r a ining fe a t ure s of t he Bry t on C a rdi o 40/6 0 G P S s port s w a t che s . I n t his a rt ic le , w e w ou ld lik e t o int r oduce t he ba s ic conce pt s of m ode r n s po rt s t ra in ing t he o rie s a nd s ha re w hy t ra i ning is im po rt a nt t o us . No m a t t e r w he t he r y ou a re us ing a Bry t on C a rd io w a t ch o r not , w e ho pe y ou ca n a c qui re us e fu l i nfo rm a t ion by re a ding t his a rt icle . T h e P r in c ip le o f F IT T Tra in ing , in g e ne ra l, in clu de s fou r e le m e nt s : ■F re que ncy (t ra in ing fre que ncy ): How o ft e n do y o u r un a w e e k ? ■I nt e ns it y (t ra ining int e ns it y ): H ow fa s t do y ou run ? ■Tim e (t ra in ing du ra t ion ): H ow l ong o r how fa r do y ou run? ■Ty pe (t ra i ning t y pe ): The c om m on ly us e d t ra in ing s inc lude L ong S l ow D is t a nce (L S D ), Te m p o Ru n, I nt e rv a l Run , e t c. S o m e t im e s , t he s e t ra ining t y pe s a re com bine d w it h t he cr os s t ra ining a nd w e ig ht t ra in ing , e t c. 1
  • 2. I f y ou a l re a dy m a k e run ning a ha bit , y ou m us t unde rs t a nd w ha t t he t ra in ing fre que ncy , t ra i ning d ura t i on a n d t ra ini n g int e ns it y m e a ns . Norm a l ly , i f y ou m a k e runni ng a r out ine , y ou m a y us ua lly ha v e a dra ft run ning pla n in y our m ind. F or e x a m ple , how m a ny da y s ca n y ou ru n pe r w e e k ? H ow fa s t or how fa r s ho uld y ou ru n a cco rd ing t o y ou r cu rre nt s pe e d ? The c om m on ly us e d t ra ini ng prog ra m s a re de v e lope d by com bin ing t he c oa ch’s e x pe rie nce s a nd t he e x e rcis e phy s iolog y t he o rie s s o t ha t t he y cou ld b e com e e ffic ie nt t ra ini ng m e t hods . How e v e r, re g a rd ing t he t y pe of t ra i ning s uch a s , i nt e rv a l r un, y ou m ig ht w a nt t o cons ide r s e v e ra l opt ions . A ls o, t ra i ning i nt e ns it y v a rie s by pe rs on. Ev e n t h oug h y ou cho os e t he s a m e t ra in ing t y pe a s t he ot he r pe rs on, y our t ra i ning int e ns it y m ig ht be di ffe re nt . F o r t h is is s ue , B ry t on C a rdi o w a t che s ca n e a s i ly s olv e t his prob le m by o ffe r ing a cus t om iz e d t ra i ni ng int e ns it y t hroug h t he pa ce ca lcu la t or . You m a y re fe r t o t he a rt i cle ” L o o k in t o B ryt o n Ca rd io 40/6 0 T ra in in g F e a t u re s” t o a cqui re f urt he r in form a t ion. Whe n I de c ide d t o s t a rt ru nni ng , I k ne w none o f t he t ra ini ng conce pt s . A ll I d id w a s , if I ha d fre e t im e , I ra n. G e ne ra l ly , if I re g is t e re d a 10k m ra ce , I w o uld ru n t he s a m e a m ount of dis t a nce in m y p ra c t ice . G ra dua lly , I a dv a nce d t o t he ha lfm a ra t hon runs . I n t his ca s e , I w o uld ru n 21k m t w o o r t hre e t im e s a w e e k for 2
  • 3. pra ct ice . A ft e rw a r d, I re g is t e re d a m a ra t hon ra ce . M y pra ct ice pla n w a s s im ple a nd s t ra ig ht fo rw a rd. I pla nne d t o g ra du a lly i ncre a s e t he r unn ing dis t a nce u p t o 42k m . How e v e r, I e nc ount e re d a bot t le n e ck . F rom t he n, I be g a n t o le a rn t he prin cip le s of s p ort s t ra in ing t o im p rov e pe rfo rm a nce . The re fo re , in t h is a rt ic le , I w ould lik e t o s ha re s om e o f t he s e v a lua ble t ra i ni ng conce pt s w it h y o u. T r a in in g p la n F irs t , le t ’s fin d a m a ra t h on t ra in ing p la n a nd f ind out how it s ug g e s t s t o t ra in i n a m a ra t hon run. Ha l H ig don is a w r it e r f or Ru nne r ’s Wo rl d. He a ls o pub lis he d s e v e ra l runn ing re la t e d a rt ic le s . He offe rs s e v e ra l t ra in ing pr og ra m s , v a ry ing by ra ce dis t a nce s fo r d iffe re nt le v e l of run ne rs for fre e of cha rg e . How e v e r, m os t of t he m us e t he m e t r ic s y s t e m . I f y ou a re m ore fa m il ia r w it h t he im pe ria l s y st e m , y ou m a y ne e d t o conv e rt it (1 m ile = 1. 609 k m ). L e t ’s t a k e a look a t “ t he M a ra t hon T ra in ing - A dv a nce 2” a s a n e x a m ple . F irs t ly , it s how s how m a ny da y s y ou ha v e t o r un pe r w e e k . How l ong a n d how fa r s ho uld y ou run pe r da y ? S e condly , it ind ica t e s t he t ra in ing i nt e ns it y a nd t ra ini ng t y pe . F or e x a m ple , 3m ru n = Ea sy Ru n fo r 3 m ile s (a b o u t 5k m ) 45 t e m p o = Te m p o Ru n fo r 45 m in u t e s 5m p a c e = ru n in a ra c e p a c e fo r 5m ile s (a b o u t 8k m ) 7 x 80 0 = im p le m e n t in g t h e Ya sso 80 0 ru n fo r 7 t im e s L o n g D ist a n c e Ru n (L S D ) on S u nd a ys, 10 m ile s ( 16k m ) The Ea s y Run , Te m po R un, Ya s s o or L S D s t a nd for t he t ra in ing t y pe a nd t ra in ing int e ns it y . This m ig ht be di ffic ult f or a be g inne r t o unde rs t a nd. I n t his a rt i cle , w e w ill e x p la in t he s e t ra in ing t y pe s . How e ve r, t he t ra in ing int e ns it y is v a r ie d by e a ch pe rs on. B ry t on C a rd io Wa t ch offe rs a s olut i on for t his is s ue by a d ding a P a ce C a lcula t o r fe a t ure on t he de v ice . I f y ou a re int e re s t e d i n t he t op ic, p le a s e 3
  • 4. re fe r t o m y a rt ic le “ L o o k in t o Bryt o n Ca rd io 40/ 60 Tra in in g F e a t u re s” . I ha v e de t a ile d de s cr ipt i ons f or t he P a ce C a lcul a t or. The pu rpos e o f t he F I TT pr inc ip le a t t e m pt s t o prov i de a t ra ini ng g uida nce t o indiv idua ls a t dif fe re nt le v e ls a nd a s s is t t ra ine e s t o e nha n ce t he i r e nd ura nce ca pa bi lit y . J oe F r ie l, t he a ut ho r of t he T ria t hle t e ’s Tra i ning B ib le s a id, En d u ra n c e c an b e d e fin e d a s t h e a b ilit y t o re sist fa t ig u e . I m p ro vin g o n e ’s e n d u ra nc e t o re sist fa t ig u e is a c c o m p lish e d b y syst e m a t ic t ra in in g . F a tig u e A runne r m ig ht be no s t ra ng e r t o “ fa t ig u e ” but w hy doe s a runne r fe e l fa t ig ue ? How t o re s is t fa t ig ue t h roug h t ra in ing ? L e t ’s t a k e a look a t w ha t M ode rn Ex e rcis e P hy s iol og y ha s t o s a y : § T ir ed “ Tire d” or “ We a k ” s ounds pre t t y v a g ue . How e v e r, i n M a ra t ho n dom a in , it ha s a cle a r de fin it io n, s o ca l le d “ h it t ing t he w a ll” . Ev e ry bo dy k now s j og g ing a nd long dis t a nce ru nni ng a re a e ro bic e x e rcis e s . Unde r t he a e rob ic c ond it io n, t he m ov e m e nt ca n be s us t a ine d m u ch long e r t im e t ha n in a na e ro bic e x e rcis e , but how lo ng is it ? I t ca n be c ont i nue d t i ll t he body ’s e ne rg y is e x ha us t e d. The e ne rg y re qui re d f or a n a e r obic e x e rcis e is m a inly from t w o fo rm s : o ne is fa t a nd t he ot he r is ca rb ohy dra t e . I n t he low -i nt e ns it y e x e rcis e , fo r e x a m ple t he e a s y run, fa t is t he m a j or s o urce of e ne rg y s upply . Whe n t he pa ce inc re a s e s but not y e t re a che s t he a na e rob ic z one , t he pe r ce nt a g e of e ne rg y cons um pt i on from ca rbohy d ra t e s w ill g e t hig he r a n d h ig he r . I n a ra ce c om pe t it io n, s pe e d ca nn ot be t oo s l ow s o it hig hly re l ie s on ca rbo h y dra t e s t o s upply t he e ne rg y . Unfort u na t e ly , m us cle s ca n s t ore o nly li m it e d ca rb ohy dra t e s , a roun d 1 500 t o 2000 K ca l , w hi ch w i ll be b urne d up w he n t he ru n re a c he s a rou nd 30 k m ’s . Th is is s o ca l le d “ h it t ing t he w a l l” . 4
  • 5. § S o r en es s o f leg s When carbohydrates break down into your blood system with the absence of the oxygen, it will produce lactic acid in the muscle. The faster you run, the more anaerobic lactic acid is generated. When the lactic acid produced exceeds the speed with which the body can metabolize and remove it, the lactic acid will begin to build up in the muscle. Excess lactic acid will interfere with the muscles’ contraction, cause pain, and make the runners not able to increase the speed while running. Generally it will take some time to metabolize the lactic acid. This may be the reason why people start to run fast in the beginning but are not able to last for long. When the speed of lactic acid produced is substantially equal to the rate that it can be metabolized and removed in the muscle, it is called the Lactate Threshold. Tempo Run is the well-known training related to Lactate Threshold. § S h o r tn es s o f b r ea th Normally we don’t feel shortness of breath during long-distance running except in some circumstances, for example, running through the traffic light while avoiding cars, etc. High-speed running can only last for a short period of time, because the intensity eventually exceeds the Lactate Threshold and goes into an anaerobic zone. Some people may think it does not matter building up lactic acid in the muscles when the finish line is just minutes away. But in fact, related to the Lactate Threshold, there is another important factor, called the "maximal oxygen uptake” 5
  • 6. (VO2max). Physiology experiments have found that, in the case of a continuously accelerating pace, the amount of oxygen absorbed by the body will eventually be stopped at a maximum amount. Even after re-acceleration, the inhaled oxygen cannot be increased. Maximal oxygen uptake is one factor that can determine an athlete's capacity to perform sustained exercise. In these studies, top athletes’ maximal oxygen uptake can be doubled compared to ordinary people. Horses and some kinds of dogs’ maximal oxygen uptake is several times more than in humans. T r a in in g The de s ig n o f a runne r’s t ra ini ng pr og ra m is int e nde d t o bui ld up t he a bil it y t o re s is t t he a bov e t hre e fa t ig ue fa ct ors . E nha nce d a bil it y t o re s is t fa t ig ue m e a ns g e t t ing be t t e r body fit ne s s , r unn ing l on g e r a nd fa s t e r. The phe nom e na of ca rbohy d ra t e de ple t ion , a ccum ula t i on o f la ct ic a ci d a nd ina de qua t e i nt a k e of ox y g e n occur in dif fe re nt t ra ini ng cir cu m s t a nce s , w hich re pre s e nt di ffe re nt pa c e z one s . The fig ure be l ow de p ict s a t ra in i ng int e ns it ie s py ra m i d by D r. J a ck D a nie ls . The t op of t he py ra m i d re pre s e nt s hig he r t ra ini ng int e ns it y a nd fa s t e r pa ce . The G re e n z o ne is e a s y e x e rcis e a nd re c ov e ry pa ce . S pe e di ng up w i ll e nt e r t he y e llow z one , w h ich m e a ns la ct ic a c id s t a rt s t o a ccum ula t e . M ov ing up , it w il l re a ch t he V O2 M a x z one in re d: 6
  • 7. The m os t fa m ous m a ra t hon t ra in ing p ro g ra m s : L S D , Te m po Run a nd I nt e rv a l t ra ini ng a re ba s e d on t he s e t hre e t ra in i ng int e rv a ls in t he i r de s ig n. The core conce pt o f e nt i re t ra ini ng t he ory a nd t r a ining prog ra m s ca n be s um m a r iz e d a s fol low s : 1 . The re a re s e v e ra l m a j or re a s ons fo r fa t i g ue in t he d iffe re nt t y pe s of e x e rc is e int e ns it y . 2 . The training target should be set at a fatigue-prone zone in order to build up your fitness level to better cope with fatigue. This target helps your body to become accustomed to the level of fatigue or the intensity level of training. Rather than setting your training target at any random zone, this mechanism can develop your fitness level more systematically and efficiently. 3 . The ability to resist fatigue is physical fitness. It eventually will be reflected in the performance results. § LS D L ong s low d is t a nce (L S D ) is a form of a e r obic e ndu ra nce t ra ini ng in ru nni ng . I t w a s prom ot e d a s a t ra ini ng m e t hod by J oe He nde rs o n i n 1 969 a nd be ca m e one of t he c la s s ica l t ra ini ng m e t hods . L S D t r a ining focus e s on “ run s low ly ” a n d “ ru n a long d is t a nce ” . I t is a m os t im po rt a nt t ra ini ng m e t hod f or be g inn ing m a ra t ho n runne rs . L e t ’s re a d t he Ha l Hig d on’s 30- w e e k m a ra t hon t ra i ning g ui de t ha t w a s s pe cia lly de s ig ne d fo r t he a bs o lut e be g i nne r n ov ice . I n t ha t t ra i ning g u ide , t he re is ne it he r t e m po run no r a n int e rv a l ru n. I ns t e a d, he a r ra ng e s a n e a s y run from M o nda y t o F rida y a n d L S D r un on S a t urda y . Ha l m e nt i one d t ha t if y o u m is s out on a s pe cif ic da y , d on’t ca t c h up. H o w e v e r, he s ug g e s ts runne rs t o fol low t he L S D ins t ruct i ons a nd im p le m e nt t he L S D run s e r ious ly on e a ch S a t urda y . The runn ing d is t a nce s a re g ra dua l ly in cre a s e d w e e k ly , s t a rt ing a 5k m run in t he 1s t w e e k , a nd g ra dua lly i ncre a s e s t o 32k m i n t he 27 t h w e e k . M os t L S D ru ns a re de s ig ne d t o ru n a t a n e a s y run pa ce . G e ne ra lly , t he e a s y run pa ce is s low e r t ha n a ra ce pa ce by 30 s e conds t o 1 m i nut e p e r k m . A not he r ind ica t or of t he e a s y run is run ning a t a ce rt a in pa ce t ha t y ou ca n s t ill be t a lk ing w it h ot he rs . The 7
  • 8. s im ple s t w a y t o ca lcu la t e t he L S D pa ce i s us e P a ce C a lcula t or in t he Bry t on C a rdio s e r ie s w a t che s . The ot he r pu rpos e o f L S D is t o i ncre a s e ut iliz a t i on of fa t for fue l by runn ing a t a s low pa ce . S ince t he pr opo rt io n o f fa t t o cons um e d ca lo rie s is re la t iv e ly h ig h w he n run ning in a s low e r pa ce , t h is e na ble s y our body t o bu rn fa t t o s upp ly nut rie nt s . S e k iy a Ry oich i, a w e ll -k now n ult ra -m a ra t h one r , s a id , “ I o nly d ra nk w a t e r w it hout t a k ing a ny f ood w hi le ru n ning i n a long d is t a nce ra ce . T he purp os e is t o s a v e ca rbo hy dra t e s a nd c o ns um e fa t t o s upp ly nut r ie nt s . ” I f y ou a re t ry ing t o los e w e ig ht or t o s t a y a g ood s ha pe ra t he r t ha n t o p urs ue a ra ce s pe e d, a n L S D r un w ou ld be a s uit a ble w a y t o re a c h y ou r g oa l. T he re a re m a ny a dv a nt a g e s of a n L S D run. F irs t ly , y ou ca n run lo ng e r dis t a nce s . S e cond ly , y our b ody w il l c ons um e m o re fa t . The t o t a l fa t cons um e d of a L S D r un is e v e n hig he r t ha n a fa s t a nd s h ort d is t a nce ru n. Thi rdly , s ince y o u a re ru nni ng a t a n e a s y pa ce , y ou m a y fe e l le s s s t re s s for b ot h y our bo dy a nd m ind. Y ou ca n inv it e y our f rie n ds t o ru n t og e t he r. Th is ca n b e a n in ce nt iv e t o m a k e r unn ing m ore rout i ne . § T em p o Ru n ( T R) Te m po run is ha r d t o de fine . S om e pe op le s a id “ t he TR pa ce is t o run a t y our be s t for a n hou r” , or “ t he TR pa ce is s lo w e r t ha n a 5k m run pa ce f or 10 s e conds ” . Ot he rs e v e n s a id t he TR pa ce i s a pa ce w he n y ou ru n a 1 5k m o r ha lfm a ra t hon ra ce . How e v e r, t he s e de s cr ipt ions a re con fus ing s ince w ha t s houl d be t he s t a nda rd d is t a nce t o p re dict a TR pa ce ? I t v a rie s by t he i ndiv i dua l. I n fa ct , t he c once pt of t e m po ru n is ba s e d on t he a m ount of la ct ic a cid a ccum ula t i on. The fig u re be l ow de m ons t ra t e s t he re la t io ns hip be t w e e n t he la ct ic a c id le v e ls a nd t he e x e rc is e int e ns it y . Ex e rcis ing a t a low i nt e ns it y le v e l prod uce s v e ry lit t le la ct ic a cid a nd t he b ody ca n q uick ly cle a r w ha t is p rod uce d s o t ha t t he v olum e of t he la ct ic a cid re m a ins a t t he s a m e le v e l. Once t he int e ns it y of e x e rc is e e x ce e ds t he la ct a t e t hre s hol d, la ct ic a cid ca n ra pi dly b ui ld 8
  • 9. up i n t he b lo od a n d m us cle s . Be t w e e n t he g re e n a nd ora ng e a re a s , t he re is a y e llow a re a t ha t s t a rt s t o produ ce s lig ht ly hig he r la ct ic a c id t ha n t he g re e n a re a . I n t his a re a , a pe rs on ca n e x e rc is e be l o w t he la ct a t e t hre s hol d f or a lo ng t im e , e v e n for hou rs . This a re a is t he m os t s ui t a ble int e ns it y le v e l fo r a t e m po ru n t ra ini ng . I f y ou pra ct ice m o re t e m po run s , t he la ct ic a ci d p rodu ct ion cu rv e w ill m ov e from t he re d li ne t o b lue li ne . This ind ica t e s y our body ha s a be t t e r a bi lit y t o re m ov e la ct ic a c id a cc um ula t i on. Be s i de s , a t t he s a m e int e ns it y le v e l, t he la ct ic a c id le v e l o f t he b lue line is l ow e r t ha n t ha t of t he re d l ine , s o y ou w il l run e a s i ly or ru n fa s t e r w it h out fe e l ing t he m us cle s a re t i re d. The le v e l of la ct ic a cid ca n be m e a s ure d by us ing a b loo d t e s t . How e v e r, w e don’t m e a s ure it w he ne v e r w e e x e rc is e . I ns t e a d, w e ca n us e t he P a ce C a lcu la t or of t he B ry t on C a rd io w a t ch t o de f ine t he t e m po ru n. F or e x a m ple , if y ou a re a be g inning runne r a n d y ou r pa ce is 6 m in /k m in a 10k m ra ce . You r pa ce is a lm os t e qua l t o t he pre dict e d v a l ue t ha t w a s ca lcula t e d by t he pa ce ca lcu la t or (6: 05 m in/k m ). I f y ou a re a n Oly m pics m a ra t h on a t hle t e , y ou m a y r un in a n ho ur a t a ha lf-m a ra t hon ra ce a n d y ou r pa ce is 2: 5 0 m in /k m . The re s u lt is s t il l s im i la r t o t he pre di ct e d v a lue of t he pa ce ca l cula t or ( 2:5 1 m i n/k m ). The re fore , f rom t he log ic of t he pa ce ca l cula t o r, w e ca n re a li z e t ha t t he de fin it io n of t he t e m po run is “ t o ru n a t y ou r be s t fo r a n hou r. ” But , w hy w e s a y t he g e ne ra l de fi nit i on of 9
  • 10. t e m po run is c onfus i ng is be ca us e it doe s n’t ha v e a cle a r s pe cif ica t io n o f t he le v e l of t he ru nne rs . F or t he p rofe s s iona l ru nne r , t he t e m po ru n co uld us e his /he r ha l f-m a ra t h on pa ce s i nce he /s he ca n fi nis h t he ha lf-m a ra t hon i n a n h our . How e v e r, g e ne ra l run ne rs m a y t a k e 2 ho urs t o f inis h a ha l f-m a ra t h on ra ce . I n t his ca s e , if y ou im ple m e nt a t e m po r un by us ing a t e m po run pa ce a s de t e rm ine d a bov e , t he t ra in ing int e ns it y m a y be t oo low . § Interval training: Interval training is a type of discontinuous physical training that involves a series of low- to highintensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise. Yasso 800s are a popular workout among runners. Here is how to do Yasso 800s. Try to run 800 meters at fast speed, recover after each 800 meter by jogging, then, start off your training with 6 to 10 repetitions. There are lot of articles discussing Yasso 800s. If you are interested in this kind of training, you could browse this topic on the internet. Take myself as an example to explain how it works. I run 10km in 50 minutes. In this case my tempo run pace is 5:05 min/km and Yasso 800 pace is 4:45 min/km. Obviously, Yasso pace is much faster than Tempo run. Therefore, under the Yasso pace, lactic acid will quickly accumulate so it cannot last too long. I can only maintain this speed to run about 3km, afterward my pace will slow down. If I purely run at Yasso pace till I am not able to hold up during the training, the training distance is merely 3km. The effectiveness is limited. Since the purpose of training is to build up your fitness level to cope with fatigue, the interval training - Yasso 800 method was created. The purpose of 400 meters recovery runs which come after each 800 meters sprint run is to let runner take a break. At the end, 10 repetitions of Yasso runs at target pace total accounts for 800m*10 = 8km. My total training under this intensity can be much longer than my original 3km. Training efficiency is better. 10
  • 11. In ten s ity M ea s u r em en t I n t he F I TT t ra ini ng pr inci ple s (f re que nc y , int e ns it y , t im e , a nd t y pe ), t he int e ns it y is t he ha r de s t t o cont rol. The L S D , Te m po Run , a n d I nt e rv a l Ru n a re de s ig ne d for di ffe re nt le v e l o f e x e rcis e i nt e ns it y . But , how d o w e im ple m e nt a t ra ini ng us ing a c orre ct int e ns it y ? G e ne r a lly , w he n w e im p le m e nt a n L S D t ra ini ng , w e a re int e re s t e d in t he co ns u m pt ion of t ot a l fa t a n d t he re m a ini ng ca rbohy d ra t e in y our body . Whe n w e d o a t e m po ru n t ra ini ng , w e w a nt t o k n ow t he la ct ic a c id le v e l in y ou r b lo od. How e v e r, w he n w e im ple m e nt int e rv a l t ra ini ng , w e us ua l ly w a nt t o m e a s ure t h e a e rob ic ca pa c it y . Unfo rt una t e ly , it is only e a s y t o m e a s ure t he s e v a lue s in t he e x pe rim e nt a l e nv iro nm e nt . How e v e r, w e m ig ht ha v e diff icu lt ie s t o m e a s ure t h e m us ing a w e a ra ble pr oduct . Wit h t he w e a ra ble pro duct , t he re a re t w o m e t hods t o m e a s ure t ra in ing int e ns it y : pa ce a n d he a rt ra t e . A he a rt r a t e w a t ch is a ba s ic t o ol t o m e a s ure t ra ini ng int e ns it y . How e v e r, us i ng pa ce a s a n inde x t o m e a s ure int e ns it y m ig ht be m ore s t ra ig ht f orw a rd. Tra d it io na l ly , i f y ou w a nt t o m e a s ure y our ru n pa ce , y ou ha v e t o f ind a t ra ck a nd m a k e s ure y ou k now how m a ny k i lom e t e rs of t ha t t ra ck . I n Ta iw a n, t he s choo l p la y g roun ds a re no rm a l ly ope n t o t he pub lic fo r e x e rcis e . How e v e r, t he y don ’t s e t up d if fe re nt s pe e d by e a ch t ra ck . I f y ou w a nt 11
  • 12. t o im p le m e nt a n int e rv a l run a t a hig he r int e ns it y , y ou m a y ha v e dif fic ult ie s t o do t his a n d y ou m a y e v e n a nnoy ot he r p e ople . F o rt una t e ly , a ft e r t he G P S s port s w a t ch ca m e t o t he m a rk e t p la ce , run ne r s ca n ca lcu la t e d is t a nce a nd pa ce a t a ny t ra ck e a s ily . You don ’t ha v e t o lim it y ou rs e lf t o run in t he s choo l p la y g roun d. F or y ou r da ily t ra ini ng s , a s long a s y ou r ca n cont rol y our ru nni ng pa ce , y o ur t ra ini ng w il l be e f fe ct iv e a nd e ffic ie nt . E v e n t houg h y ou g o t o a n unfa m ilia r cours e , y o u ca n s t ill ru n t o y o ur t a rg e t f inis h t im e or a t y our t a rg e t pa ce w it hout d is t urbi ng ot he rs . I f y ou a re pu r s uing a hig he r pe r form a nce , w e h ig hly re com m e nd y o u w e a r a G P S s po rt s w a t ch w hi le y ou a re ru nni ng . Not on ly ca n y ou re co rd y o ur t ra ck de t a ils , but a ls o y ou ca n a cqu ire a lot of v a l ua ble da t a ins t a nt ly , s uch a s d is t a nce , t im e , pa ce , c a lor ie s , e t c. M os t im po rt a nt ly , one o f t he k e y fe a t ure s of Bry t on C a rd io w a t ch is t he pa ce -re la t e d fu nct io ns . I n t he ne x t a rt icle , w e w il l int ro duce m o re de t a ile d fe a t ure s of Bry t on C a r di o w a t ch t o a s s is t y ou t o re a ch y ou r g oa l a nd e nha n ce y our pe rfo rm a nce . 12