I-Mastering Heart Rate Zones for Ultra Marathon Training
Ukuqeqeshwa kuzo zonke izindawo ezihlukene zokushaya kwenhliziyo kubalulekile ekulungiseleleni i-ultra trail marathon njengoba kusiza ukuthuthukisa umthamo we-aerobic, ukukhuthazela, nokusebenza kukonke. Nalu ulwazi olwengeziwe lokusekela ukubaluleka kokuqeqeshwa ezindaweni ezihlukahlukene:
Ukuqonda Izindawo Zokushaya Kwenhliziyo
- Indawo 0: Le zoni yaziwa ngokuthi i-Ultra zone futhi imele umsebenzi olula kakhulu, njengokuhamba izintaba noma ukugijima kancane kakhulu (kwabaqeqeshwe kahle).
- Indawo 1: Eyaziwa nangokuthi indawo yokutakula, le zoni ibonakala ngomsebenzi omncane lapho ungagcina khona ingxoxo kalula, njengokugijima kancane.
- Indawo 2: Le ndawo ngokuvamile ibizwa ngokuthi indawo ye-aerobic noma ukuqeqeshwa kokuqina okulula. Kulapho ungakwazi ukusimamisa umsebenzi isikhathi eside, ukwakha ukukhuthazela kanye nokwenza ngcono umthamo we-aerobic.
- Indawo 3: Yaziwa njengendawo ye-tempo. Le ndawo yilapho uqala khona ukuzizwa uphonselwa inselelo kodwa ungagcina ijubane elizinzile.
- Indawo 4: Le zoni, eyaziwa ngokuthi i-threshold zone, imele umzamo omkhulu, lapho usebenza khona eduze nesilinganiso esiphezulu sokushaya kwenhliziyo yakho.
- Indawo 5: Indawo ye-anaerobic noma yomugqa obomvu yilapho usebenza khona ngomzamo omkhulu futhi ungasekela kuphela umsebenzi wokuqhuma okufushane.
Izinzuzo Zokuqeqeshwa Ezindaweni Eziphansi
- Ithuthukisa Isisekelo se-Aerobic: Ukuqeqeshwa ezindaweni zokushaya kwenhliziyo okuphansi (0, 1, kanye no-2) kusiza ukuthuthukisa isisekelo esiqinile se-aerobic, esibalulekile ezenzakalweni zokubekezela njengama-ultra marathon.
- Ithuthukisa Ukushiswa Kwamafutha: Ukuqeqeshwa kwamandla aphansi kukhuthaza umzimba ukuthi usebenzise amafutha njengomthombo oyinhloko kaphethiloli, ukuthuthukisa i-fat metabolism kanye nokugcina izitolo ze-glycogen imizamo ende.
- Yehlisa Ingozi Yokuziqeqesha ngokweqile: Ukuqeqeshwa ngezinga eliphansi kuvumela ukululama okwanele futhi kunciphisa ingozi yokukhathala noma i-overtraining syndrome.
Ukubaluleka Kokuqeqeshwa Okuphezulu
- Ithuthukisa Isivinini namandla: Nakuba ukuqeqeshwa kwakho okuningi kwe-ultra marathons kuzogxila ekukhuthazeleni, ukufaka izikhawu eziphakeme kakhulu ku-Zone 5 kungasiza ukuthuthukisa isivinini, amandla, namandla e-anaerobic.
- Ithuthukisa i-VO2 Max: Ukuqeqeshwa ngomzamo omkhulu kuvuselela ukujwayela ohlelweni lwenhliziyo nemithambo yegazi, okuholela ekuthuthukisweni kwe-VO2 max, okubalulekile ekusebenzeni kwe-aerobic.
Ukuqeqeshwa Kwendawo Yokulinganisa
Kubalulekile ukwenza ibhalansi phakathi kokuqeqeshwa ezindaweni eziphansi, ezimaphakathi, nezinamandla aphezulu ukuze kukhuliswe ukufaneleka nokusebenza okuphelele kukonke. ArduuaIzinhlelo zokuqeqesha ze-ultra marathon zihlanganisa ukuhlelwa kwesikhathi, lapho izigaba ezihlukene zokuqeqesha zigxila ezindaweni ezithile, ukuze kuthuthukiswe ukuzivumelanisa nokuqhubeka.
Ngokuhlanganisa ukuqeqeshwa kuzo zonke izindawo zokushaya kwenhliziyo, uzothuthukisa iphrofayela yokufaneleka ehlanganiswe kahle, uthuthukise ukusebenza kwakho, futhi ulungiselele umzimba wakho izidingo zomjaho we-ultra marathon.
Xhumana ne- Arduua Coaching!
Uma unesithakazelo Arduua Coaching or Arduua Izinhlelo Zokuqeqesha futhi ngokufuna usizo ngokuqeqeshwa kwakho, sicela uvakashele yethu Iwebhusayithi ukuze uthole ulwazi olwengeziwe. Nganoma yimiphi imibuzo noma imibuzo, zizwe ukhululekile ukuxhumana noKatinka Nyberg ku katinka.nyberg@arduuaPlay.