Unlock Running Potential: Custom AI Training for Weight Loss [36ed]

When it comes to running, many people might think it's a simple activity. However, choosing the right gear for running training can not only greatly improve training efficiency but also protect yourself. Runners should pay more attention when selecting running gear to fully utilize it to enhance their training.

A sports watch can record basic data such as pace, time, and distance, as well as information like heart rate, temperature, and altitude. Moreover, modern sports watches come with data upload and analysis functions, allowing for detailed statistics and analysis of each run, helping you fully understand your training status.

Today, I will explain the functions and categories of sports watches, a great helper for running training, and the convenience they bring~ I hope this can help everyone continuously improve their training and choose a sports watch that suits their training needs.

Why do many people love wearing sports watches?

A sports watch is a commonly used tool for runners. Professional sports watches can display running speed, distance, calories burned, and other data. Paired with a wireless heart rate strap, they can also show heart rate information, helping runners manage their speed and stamina during exercise to achieve optimal training results.

Different models of watches have different functions. Especially GPS watches, which have rich features and can push notifications received on smartphones. Most can manage training records through dedicated websites or software.

More and more people are participating in running, but it is undeniable that running without monitoring equipment can be very dangerous. The number of sudden deaths during running is proportional to the number of participants. Given this situation, we need to know how to avoid such problems and how to use running gear to protect ourselves.

What are the advantages of sports watches compared to mobile phones?

1. Compact

The biggest advantage of a sports watch is its portability. Carrying a phone while running still poses a carrying problem. A watch is much more convenient; modern sports watches are about the same size as regular watches or slightly larger, without causing extra burden. Meanwhile, phones are getting bigger, making it inconvenient to run with a large-screen phone.

2. Convenient

With a sports watch, you can see your current speed, average speed, time, distance, and heart rate just by raising your hand, without stopping or affecting your running state. Mobile apps, on the other hand, only report data at fixed times or distances. To check detailed current data, you need to take out your phone and light up the screen, which disrupts your run. Especially in cold winters, wearing gloves adds more inconvenience.

3. Accurate

Mobile apps use the phone's built-in GPS data, which is less accurate than sports watches. Many runners find that phone-recorded running tracks often 'drift,' resulting in undercounted or overcounted mileage, affecting data accuracy. Sports watches are specifically optimized and calibrated for more precise data.

4. Battery Life

Phone usage is limited by battery life. While sufficient for regular training, phone batteries may not last for full marathons. High-end sports watches now have battery life up to 12 hours, making them ideal for endurance runners covering over 50 kilometers.

5. Waterproof

Many sports watches now have waterproof features, usable for swimming, both outdoors and in pools. Some models even support triathlon records, which mobile apps cannot do. For outdoor swimming, GPS provides data just like running. For indoor pools, you can set the lane length, and the watch's built-in motion sensors will record stroke type, laps, and strokes.

What types of sports watches are there?

1. Pedometer Sports Watch

Pedometer watches use a 3D accelerometer sensor to detect three-dimensional motion acceleration during physical activity, recording steps per unit time. By inputting stride length, they calculate speed, distance, and estimated calories burned.

Their advantage is accurate step counting without affecting running or walking movements. Suitable for all-weather indoor and outdoor activities, they have long battery life and can store several days of data. Pedometer sensors are usually integrated into the watch movement, with some using separate sensors placed on shoelaces or soles.

2. GPS Sports Watch

GPS watches determine track points by receiving satellite signals and calculate distance moved per unit time to estimate speed. Accuracy depends on satellite signal strength and sampling rate. For example, a 1-second sampling rate is more accurate than a 60-second rate, but higher rates consume more battery.

The advantage of GPS is recording movement tracks and syncing to maps. However, due to high power consumption, these watches use rechargeable batteries. GPS watches are only suitable for outdoor running, as signals can be affected by weather and other environmental factors.

3. Heart Rate Sports Watch

Heart rate watches measure heart rate by sensing the body's electrical activity. Different exercise intensities result in different heart rates. Running heart rates are generally divided into four types based on the percentage of maximum heart rate: light activity (50-60%), aerobic exercise (60-75%), endurance training (75-85%), and high-intensity training (85-100%). Choosing different heart rate zones for running achieves different training effects.

Heart rate watches have two types of sensors: wireless heart rate straps, which measure heart rate through electrodes and send data wirelessly to the watch, and touch sensors, which are simpler but less accurate.

4. GPS Heart Rate Watch

GPS functions record mileage, average speed, and instant speed. Paired with a heart rate strap, they record heart rate and speed over time. After training, data can be transferred to a computer or website for analysis, providing data charts and rational running suggestions, like having a personal coach.

Summary

For new road runners or those transitioning from treadmill to road running, knowing just the duration of their run is no longer enough. They also want to know speed, distance, heart rate, and other detailed data. A GPS running watch is designed for this purpose.

Although runners carry phones, they prefer using GPS watches for recording and monitoring running data. Phones are mainly for staying connected and for safety and emergency purposes.

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