Mastering Heart Rate Zones rau Ultra Marathon Training
Kev cob qhia thoob plaws lub plawv dhia sib txawv yog qhov tseem ceeb rau kev npaj ultra trail marathon vim nws pab txhim kho lub peev xwm aerobic, kev ua siab ntev, thiab kev ua tau zoo tag nrho. Nov yog qee cov ntaub ntawv ntxiv los txhawb qhov tseem ceeb ntawm kev cob qhia hauv ntau thaj chaw:
Nkag siab txog Heart Rate Zones
- Thaj Chaw 0: Thaj chaw no yog hu ua Ultra zone thiab sawv cev rau kev ua haujlwm lub teeb heev, xws li taug kev lossis khiav qeeb heev (rau qhov kev cob qhia zoo).
- Thaj Chaw 1: Kuj tseem hu ua thaj chaw rov qab los, thaj chaw no yog qhov ua haujlwm ntawm lub teeb uas koj tuaj yeem tswj hwm kev sib tham yooj yim, xws li khiav qeeb.
- Thaj Chaw 2: Thaj chaw no feem ntau hu ua aerobic zone lossis kev cob qhia yooj yim siv. Nws yog qhov uas koj tuaj yeem txhawb nqa kev ua si rau lub sijhawm ntev, txhim kho kev ua siab ntev thiab txhim kho lub peev xwm aerobic.
- Thaj Chaw 3: Lub npe hu ua tempo zone. Thaj chaw no yog qhov chaw uas koj pib xav tias muaj kev sib tw tab sis tuaj yeem txhawb nqa qhov nrawm nrawm.
- Thaj Chaw 4: Qhov chaw no, hu ua qhov chaw pib, sawv cev rau kev siv zog siab, qhov chaw koj ua haujlwm ze rau koj lub siab tshaj plaws.
- Thaj Chaw 5: Lub cheeb tsam anaerobic lossis redline yog qhov chaw koj ua haujlwm ntawm kev siv zog siab tshaj plaws thiab tuaj yeem txhawb nqa kev ua si rau luv luv tawg.
Cov txiaj ntsig ntawm kev cob qhia nyob rau thaj tsam qis
- Txhim kho Aerobic Base: Kev cob qhia hauv thaj chaw qis qis (0, 1, thiab 2) pab txhim kho lub hauv paus muaj zog aerobic, uas yog qhov tseem ceeb rau cov xwm txheej endurance xws li ultra marathons.
- Txhim kho Fat Burning: Kev cob qhia qis qis txhawb kom lub cev siv cov rog ua cov roj tseem ceeb, txhim kho cov metabolism hauv rog thiab khaws cia cov khw muag khoom glycogen kom ntev zog.
- Txo kev pheej hmoo ntawm Overtraining: Kev cob qhia ntawm qis qis tso cai rau kev rov zoo txaus thiab txo qhov kev pheej hmoo ntawm burnout lossis overtraining syndrome.
Qhov tseem ceeb ntawm Kev Kawm Siab Siab
- Enhances ceev thiab zog: Thaum koj feem ntau ntawm koj qhov kev cob qhia rau ultra marathons yuav tsom rau kev ua siab ntev, kev sib xyaw ua haujlwm siab nyob rau hauv Zone 5 tuaj yeem pab txhim kho kev nrawm, lub zog, thiab muaj peev xwm anaerobic.
- Boosts VO2 Max: Kev cob qhia ntawm kev siv zog siab tshaj plaws txhawb kev hloov pauv hauv cov hlab plawv, ua rau kev txhim kho hauv VO2 max, uas yog qhov tseem ceeb rau kev ua haujlwm aerobic.
Balancing Zone Training
Nws yog ib qho tseem ceeb uas yuav tsum tau ua kom muaj kev sib npaug ntawm kev cob qhia hauv thaj chaw qis, nruab nrab, thiab kev siv siab kom ua kom muaj zog thiab ua haujlwm tau zoo. Arduuacov phiaj xwm kev cob qhia ultra marathon suav nrog kev ncua sijhawm, qhov chaw sib txawv ntawm kev cob qhia tsom mus rau thaj chaw tshwj xeeb, txhawm rau txhim kho kev yoog raws thiab kev vam meej.
Los ntawm kev sib koom ua ke kev cob qhia hauv txhua cheeb tsam ntawm lub plawv, koj yuav tsim kom muaj kev sib tw qoj ib ce, txhim kho koj qhov kev ua tau zoo, thiab npaj koj lub cev rau qhov xav tau ntawm kev sib tw ultra marathon.
Sib cuag nrog Arduua Coaching!
Yog tias koj xav tau Arduua Coaching or Arduua Cov phiaj xwm kev cob qhia thiab nrhiav kev pab nrog koj qhov kev cob qhia, thov mus saib peb webpage yog xav paub ntxiv. Yog muaj lus nug lossis lus nug, thov hu rau Katinka Nyberg ntawm katinka.nyberg@arduua.com.