Also ich finde es sollte erwähnt werden, dass zu tun, zusammengesetzte Aufzüge sind genug training für den unteren Rücken, wenn Sie ausführen diese sollten Sie nicht fügen Sie zusätzlichen unteren Rücken übungen (wenn Sie nicht mit einem Gürtel, der ist, das ist eine andere Geschichte). Wenn Sie nicht tun, jede Verbindung Aufzüge, die Sie sollten auf jeden Fall überlegen, und ich habe keine Erfahrung training den unteren Rücken, ansonsten Bevor ein Programm gibt es nicht allzu viel Schaden in de-be-wenn Sie denken, Sie sind bei Ihrem jeweiligen maximum. Gehen wir zurück zu 40kg würden nur setzen Sie 8 Wochen hinter Ihre aktuelle Summe oder 4 Wochen, wenn Sie springen zu 5kg pro Woche. Ich werde Bearbeiten Sie meine Antwort mit einem empfohlenen Programm zu Folgen. Hey @JohnP - ich nicht Rennen 2015 nach wegen einer Knie-Verletzung, sondern machte auch im Jahr 2016 mit einer Endzeit von 4h 7m - weit schneller als erwartet! Es regnete die ganze Zeit, es war super windig und die Strecke umgeleitet wurde, um vom Gipfel entfernt. Ich nahm Ihren Rat an und haben Rasse-spezifische Ausbildung im Laufe von 100 Tagen läuft vier mal die Woche zwischen 30 Minuten und 3 Stunden. Ich arbeitete auch mit (und weiter arbeiten) ein PT zweimal in der Woche zur Stärkung der Bein - /Klimaanlage. Nicht sicher, wenn ich denke, ich bin ein Neuling mehr... und ich fahre auch dieses Jahr wieder zu schlagen, die 4 Stunden-Marke :)

Lassen Sie s sagen ich ' m Reiten ein Stationäres Fahrrad mit einem power-meter. Es misst meine Leistung als 200W und ich Training für 10 Minuten. Dies ist ein Gesamtaufwand von 120 J oder 28.7 Cal. Nun, wie viele Kalorien habe ich "verbrannt", Zeitraum? Tut Herzfrequenz, Alter, Geschlecht, Gewicht, Temperatur usw. beeinflussen diese?

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