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Training tips



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.
The anaerobic threshold is approximately equal to: 220-age-15. Another method is: take 80 % (beginners) to 90 % (advanced) of the maximum heart rate.
For more information: Training with a heart rate monitor.
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.



Start: February 2005 Last modified: 29 August 2020