Mastering Heart Rate Zones for Ultra Marathon Training
Kuchita masewera olimbitsa thupi kumadera osiyanasiyana kugunda kwamtima ndikofunikira pakukonzekeretsa ma ultra trail marathon chifukwa kumathandizira kukulitsa luso la aerobic, kupirira, komanso kuchita bwino. Nazi zina zowonjezera zothandizira kufunikira kwa maphunziro m'madera osiyanasiyana:
Kumvetsetsa Magawo a Kugunda kwa Mtima
- Chigawo 0: Derali limadziwika kuti Ultra zone ndipo limayimira zochitika zopepuka, monga kukwera mapiri kapena kuthamanga pang'onopang'ono (kwa anthu ophunzitsidwa bwino).
- Chigawo 1: Zomwe zimadziwikanso kuti malo obwezeretsa, zone iyi imadziwika ndi zochitika zopepuka pomwe mutha kukhalabe ndi zokambirana mosavuta, monga kuthamanga pang'onopang'ono.
- Chigawo 2: Malowa nthawi zambiri amatchedwa aerobic zone kapena maphunziro osavuta kwambiri. Ndiko komwe mungapitirire kuchita masewera olimbitsa thupi kwa nthawi yayitali, kukulitsa chipiriro komanso kukulitsa luso la aerobic.
- Chigawo 3: Amadziwika kuti tempo zone. Derali ndipamene mumayamba kumva kuti muli ndi vuto koma mutha kuyenda mokhazikika.
- Chigawo 4: Malowa, omwe amadziwika kuti threshold zone, akuyimira kuyesetsa kwakukulu, komwe mukugwira ntchito pafupi ndi kugunda kwa mtima wanu.
- Chigawo 5: Malo otchedwa anaerobic kapena redline zone ndi komwe mukugwira ntchito molimbika kwambiri ndipo mutha kupitiliza kuchita masewerawa kwakanthawi kochepa.
Ubwino Wophunzitsira M'madera Otsika
- Kupititsa patsogolo Aerobic Base: Kuphunzitsa m'madera otsika kwambiri a mtima (0, 1, ndi 2) kumathandiza kukhala ndi maziko olimba a aerobic, omwe ndi ofunikira pazochitika zopirira monga ma ultra marathon.
- Imawonjezera Kuwotcha Mafuta: Maphunziro otsika kwambiri amalimbikitsa thupi kugwiritsa ntchito mafuta ngati gwero loyambira lamafuta, kukonza kagayidwe ka mafuta ndikusunga masitolo a glycogen kuti ayesetse nthawi yayitali.
- Amachepetsa Chiwopsezo cha Kuphunzitsidwa Mopambanitsa: Maphunziro otsika kwambiri amalola kuchira kokwanira ndipo amachepetsa chiopsezo cha matenda otopa kwambiri kapena owonjezera.
Kufunika kwa Maphunziro Apamwamba
- Zimawonjezera Liwiro ndi Mphamvu: Ngakhale kuti maphunziro anu ambiri a marathon apamwamba adzayang'ana pa kupirira, kuphatikiza maulendo apamwamba kwambiri mu Zone 5 kungathandize kupititsa patsogolo liwiro, mphamvu, ndi mphamvu ya anaerobic.
- Imawonjezera VO2 Max: Kuphunzitsidwa mwamphamvu kwambiri kumalimbikitsa kusintha kwa mtima, zomwe zimapangitsa kuti VO2 max ikhale yofunikira kwambiri pakuchita masewera olimbitsa thupi.
Maphunziro a Bancing Zone
Ndikofunikira kuti pakhale mgwirizano pakati pa maphunziro otsika, apakati, ndi okwera kwambiri kuti mukhale olimba komanso ochita bwino. ArduuaMapulani a maphunziro apamwamba kwambiri a marathon amaphatikiza nthawi, pomwe magawo osiyanasiyana a maphunziro amayang'ana madera enaake, kuti akwaniritse kusintha ndi kupita patsogolo.
Mukaphatikiza zophunzitsira m'malo onse ogunda kwamtima, mudzakhala ndi mbiri yolimba, kukulitsa luso lanu, ndikukonzekeretsa thupi lanu kuti ligwirizane ndi mpikisano wothamanga kwambiri.
Lumikizanani Arduua Coaching!
Ngati mukufuna Arduua Coaching or Arduua Mapulani a Maphunziro ndi kufunafuna thandizo ndi maphunziro anu, chonde pitani kwathu tsamba la webu kuti mudziwe zambiri. Pamafunso aliwonse kapena mafunso, omasuka kulumikizanani ndi Katinka Nyberg pa katinka.nyberg@arduua.com.