Mastering Heart Rate Zones dzeUltra Marathon Kudzidziswa
Kudzidzira munzvimbo dzakasiyana dzekurova kwemoyo kwakakosha pakugadzirira kwekupedzisira marathon sezvo ichibatsira kuvandudza kugona kweaerobic, kutsungirira, uye kuita kwese. Heino rumwe ruzivo rwekuwedzera kutsigira kukosha kwekudzidziswa munzvimbo dzakasiyana siyana:
Kunzwisisa Mateshi eMwoyo
- Nzvimbo 0: Nzvimbo iyi inozivikanwa seUltra zone uye inomiririra chiitiko chakareruka, sekufamba kana kumhanya zvishoma nezvishoma (kune vakanyatsodzidziswa).
- Nzvimbo 1: Iyo inozivikanwawo senzvimbo yekudzoreredza, nzvimbo iyi inoratidzirwa neyakareruka chiitiko paunogona kuchengetedza hurukuro zviri nyore, sekumhanya zvishoma nezvishoma.
- Nzvimbo 2: Iyi nzvimbo inowanzonzi aerobic zone kana nyore kusimba kudzidziswa. Ndiko kwaunogona kuchengetedza chiitiko kwenguva yakareba, kuvaka kutsungirira uye kuvandudza aerobic simba.
- Nzvimbo 3: Inozivikanwa se tempo zone. Iyi zone ndiyo yaunotanga kunzwa kudenha asi uchigona kusimudzira nhanho yakadzikama.
- Nzvimbo 4: Iyi nharaunda, inozivikanwa sechikumbaridzo zone, inomiririra yakakwira-yakasimba kuedza, kwaunenge uchishanda padhuze nehupamhi hwemoyo wako.
- Nzvimbo 5: Iyo anaerobic kana redline zone ndiko kwauri kushanda nesimba uye unogona chete kusimudzira chiitiko chepfupi kuputika.
Zvakanakira Kudzidziswa munzvimbo Dzakaderera
- Inovandudza Aerobic Base: Kudzidzira munzvimbo dzakaderera dzemoyo (0, 1, uye 2) kunobatsira kukudziridza hwaro hwakasimba hweaerobic, izvo zvakakosha pazviitiko zvekutsungirira senge ultra marathons.
- Inowedzera Kupisa Mafuta: Kudzika-simba kudzidziswa kunokurudzira muviri kushandisa mafuta sechinhu chekutanga chemafuta, kuvandudza mafuta metabolism uye kuchengetedza zvitoro zveglycogen kwenguva yakareba.
- Inoderedza Ngozi Yekuwedzeredza: Kudzidzira pakadzika kusimba kunobvumira kupora kwakakwana uye kunoderedza njodzi yekutsva kana overtraining syndrome.
Kukosha Kwekudzidziswa Kwepamusoro-soro
- Inowedzera Kumhanya uye Simba: Nepo mazhinji ekudzidziswa kwako kwema ultra marathons achatarisa pakutsungirira, kubatanidza yakakwira-yakasimba nguva muZone 5 inogona kubatsira kuvandudza kukurumidza, simba, uye anaerobic kugona.
- Inowedzera VO2 Max: Kudzidzira pakuedza kukuru kunosimudzira kuchinjika mutsinga yemwoyo, zvichitungamira mukuvandudzwa kweVO2 max, iyo yakakosha pakuita kweaerobic.
Bancing Zone Training
Izvo zvakakosha kurova chiyero pakati pekudzidziswa munzvimbo dzakaderera, dziri pakati nepakati, uye dzakakwirira-kusimba kuti uwedzere kusimba kwese uye kuita. ArduuaZvirongwa zvekudzidzira zvekupedzisira marathon zvinosanganisira periodization, uko zvikamu zvakasiyana zvekudzidziswa zvinotarisa kune dzakati nharaunda, kugadzirisa kuchinjika uye kufambira mberi.
Nekubatanidza kudzidziswa munzvimbo dzese dzekurova kwemoyo, iwe unozogadzira yakatenderedzwa kusimba chimiro, kukwidziridza kuita kwako, uye kugadzirira muviri wako kune zvinodiwa zveyekupedzisira marathon mujaho.
Taura ne Arduua Coaching!
Kana iwe uchifarira Arduua Coaching or Arduua Zvirongwa zvekudzidzisa uye kutsvaga rubatsiro nekudzidziswa kwako, ndapota shanya yedu webpage kuti uwane rumwe ruzivo. Kune chero mibvunzo kana mibvunzo, inzwa wakasununguka kutaura naKatinka Nyberg pa katinka.nyberg@arduua.com.