|
· |
Warm-up help, especial at short
and very fast distances. At a test of short effort the
lactic acid production
was average 52% less at those who
had done no good warm-up. A good
warm-up probably gives an increase of 5% of the capacity to absorb
oxygen. |
| |
|
|
· |
We must pay attention that at long endurance
training the speed falls at
constant heartbeat more
and more with increasing the length of the training. This is a
consequence of muscle fatigue and liquid loss. |
| |
|
|
· |
By improving endurance the rest
heartbeat is
going down. |
| |
|
|
· |
As the rest
heartbeat decreases is that a
sign that the physical condition is improving. |
| |
|
|
· |
I am recovered?
The rule is that you no longer feel the last
training. |
| |
|
|
· |
Plan recovery training on socially
aggravating days. |
| |
|
|
· |
Long quiet endurance
training can go never too slowly however well
too hard! |
| |
|
|
· |
To train frequently above the anaerobe threshold will cost of the duration capacity. Therefore
endurance sportsmen and sportswomen must watch out with these trainings
form. |
| |
|
|
· |
The growth hormone which comes
rather after a firm effort improve the recovering
(and the extra super compensation), the
muscle shaping and the break off from fat. |
| |
|
|
· |
That interval training
more improve then a fast
endurance training comes half with above: during every rest period at
interval training there is
released growth
hormone after a endurance race is that
fewer. |
| |
|
|
· |
If you have a couple weeks no sense is
that no problem: all
your condition does not
lose within the shortest times. |
| |
|
|
· |
The heart frequency can differ from day up to day. If
you have the feeling that the heart frequency which you use usually for
a certain training are too high, then you must
train at a little lower value. Your feeling
is always very important.
|
| |
|
|
· |
During warmth you
heartbeat is higher. This comes
because you body must lost extra much warmth. The
body reacts on this by pumping more blood to the surface of the skin. |
| |
|
|
· |
A duration training in speed 3 is
the most effectively
training form. |
| |
|
|
· |
A short but not unimportant tip: lustre to your body! |
| |
|
|
· |
Influenza can leave tracks still after weeks. For this
reason you must build the training gradually. The first
week
you do duration training in quiet
speed. If that goes good you can
intensify the training in three weeks to the old level. |
| |
|
|
· |
As the rest heartbeat some days 10 or more
beats higher is than
normally means that the recovery is insufficient. Do
not train then or do otherwise
a recovery training. |
| |
|
|
· |
Your anaerobe threshold is 91% of your maximum
heartbeat. For example maximum heartbeat is 185. 91% then is the
anaerobe threshold 168. |
| |
|
|
· |
Joggers with overweight that wants to slim can bests run
with a low intensity, because then mainly fats are burned and few
carbohydrates. |
| |
|
|
· |
Frequently they trained too rapidly. Especially
intensive training are too frequently repeated. As races be
disappointing frequently concluded that there (still) must be trained
harder. |
| |
|
|
· |
Recovery
training are at least just as important as all other training
forms. |
| |
|
|
· |
Even if you only catch a
little cold you can
run better
quietly. |
| |
|
|
· |
Duration training in a group are sociably and stimulating, but
it means also that a part trains a too hard and another one part too
slowly. |
| |
|
|
· |
If you trained more you
need also more
sleep. For each 10km/5 miles more per week you
need a quarter of an hour more sleep
per night. |
| |
|
|
· |
With the intensive duration training must be dealt
carefully. These training form do your only in the general and specific
preparation period to improve aerobe duration capacity. It has no sense
to spend much time on intensive endurance training if that is in order.
Moreover the recovery time of this training form is during the intensive
period too long. |
| |
|
|
· |
They cannot see the wood for the trees.
The different training forms charge the heart, lungs, muscle and tendons
in several a manners. Thus during a long quiet endurance training the
muscles (among other things the glycogen storage) are charged much more
than the heart. Because the resting heart rate is the next days low, you
think that the next training goes easily. That does not need be the
case. This comes because your leg muscles have not recovered. Do for
this reason recovery training instead. |
| |
|
|
· |
The training prickle
in the progress of the training
plan (that works toward a top)
must be increasingly further to
prevent that the body the prickle no longer recognised and there no training impact (super compensation) takes place.
Pay attention for overtraining
and injuries. |
