@JohnP я понимаю, почему это может помочь, но не потому, что это был не вопрос и я не хочу усложнять вещи, если ОП хотел были бы больше информации по нему я буду рад помочь :) Спасибо @Грег! Как я уже говорил, я занимаюсь велосипедным спортом и плаванием, должен ли я обновить мой вопрос с планом? **гликолиз**, не glycogenesis; жир/кетоны горит **составляет** эффективный, хотя и медленный & кислородзависимую; сжигание глюкозы быстро и кислород независимых, но и неэффективно Спасибо, отличные ссылки. Я постараюсь ослабив шнурки в обуви, я бы любить его, если это просто. Изометрически замок вашей задней части и АБС в нейтральное положение позвоночника, который помогает Вальсальвы является ** номер один способ, чтобы избежать травмы спины во время движения, как то, что ты делаешь. Так же для становой и приседа. На базовом уровне вы можете иметь гораздо больше веса в воздухе, чем вы могли бы отодвинуть на той же позиции. Если у вас есть сырые макароны обратно/АБС (мы говорим о даже дюйм движение) то запросто может быть проблема.

Я толстый, избыточный вес (85 кг, 28 лет, 5 футов 9 дюймов). Я обычно ем много риса. Я вегетарианец, не принимать алкоголь, спит не менее 8 часов ежедневно.

Я хочу, чтобы запустить 1 ч 6 миль ( для того, чтобы в конечном итоге формирует живот).

У меня на пару раз ходили до 4,5 миль. Но я чувствую себя очень устал после работы (до 2 дней).

Теперь, когда я стараюсь, я сдаюсь в течение 30 минут.

Что я должен сделать для того, чтобы увеличить мою выносливость, так что я может непрерывно работать до 1 часа?
Избыточный вес становится hurder?

Я ищу еду (ехать для того, чтобы избежать), другие упражнения, питьевой привычки, другие привычки.

Также я хочу знать, это ОК, чтобы запустить 30 мин, ежедневно? (Я чувствую, что я не делаю правосудия на ногах)? В тренажерном зале, я делаю только бег, никаких других упражнений. Я должен смешать его?

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