Horar da Matsala don Masu Gudu: Horo a Wurare Biyu
Menene Horon Polarized?
Horar da aka yi amfani da itasamfurin rarraba ƙarfi ne inda masu gudu suke ciyar da kusan 75-85% na lokacin horo a ƙaramin ƙarfi (Yanki 1-2) da 10-20% a babban ƙarfi (Zone 5), yayin da rage lokaci a cikin yankuna masu matsakaicin ƙarfi (Zone 3-4). Wannan yana haifar da rarrabuwar “polarized” tare da filaye daban-daban masu ƙarfi biyu da kwari a tsakiya.
Polarized horo yana ɗaukar80/20 tsarin horozuwa matsananci: sanya kwanaki masu sauƙi har ma da sauƙi, kwanaki masu wuya har ma da wahala, kuma ku guje wa matsakaicin matsakaicin "yankin launin toka" kusan gaba ɗaya.
Fahimtar Bayanan Horar da Batsa:
- Rarraba:75-85% Yanki 1-2 (mai sauqi sosai), 10-20% Yanki na 5 (mai wuyar gaske), <10% Yanki 3-4 (matsakaici)
- Ɗaukaka Ƙarfafa:Masu tseren ketare na duniya, masu tseren keke, da masu tseren nesa ke amfani da su
- Bincike:Dokta Stephen Seiler na aiki mai ban mamaki a kan fitattun 'yan wasa
- Amfani:Yana haɓaka haɓaka haɓakar iska yayin ba da damar cikakkiyar farfadowa tsakanin zaman wahala
- Mafi kyau ga:Marathon, ultra, da tseren nisa
Ilimin Kimiyya Bayan Horar da Batsa
Binciken Dr. Stephen Seiler
Dokta Stephen Seiler yayi nazari akan rarraba horo na ƙwararrun ƴan wasa masu juriya a cikin wasanni da yawa (gudu, kekuna, ƙetare-ƙasa, tuƙi). Sakamakon bincikensa ya kawo sauyi ga horon juriya:
- Tsarin Elite:75-85% ƙananan ƙarfi, 10-20% babban ƙarfi, <10% matsakaici
- Daidaituwa:Samfurin iri ɗaya a duk wasannin juriya a matakin fitattu
- Ayyuka:Horowar da aka yi amfani da shi yana samar da kyakkyawan sakamako fiye da horar da mai da hankali kan kofa ko matsakaicin ƙarfi
- Dorewa:Ƙananan raunin raunin da kuma mafi kyawun ci gaba na dogon lokaci
Samfuran Rarraba Horo Uku
| Samfura | Yanki na 1-2 (Sauƙi) | Yanki na 3-4 (Matsakaici) | Yanki na 5 (mai wuya) | Amfani Da |
|---|---|---|---|---|
| Polarized | 75-85% | <10% | 10-20% | Fitattun 'yan wasa masu juriya |
| Ƙofar-Mayar da hankali | 70-75% | 15-20% | 5-15% | Wasu 'yan tsere masu gasa |
| Dala | 60-70% | 20-30% | 5-10% | Yawancin masu tsere na nishaɗi |
Bincike akai-akai yana nuna horarwar da ba ta dace ba tana haifar da ƙwaƙƙwaran ƙwaƙƙwara tare da ƙananan haɗarin rauni idan aka kwatanta da sauran samfuran.
Me ya sa Polarized Training Works
1. Ƙarfafa Adaftar Aerobic
Babban girma a ƙananan ƙarfi (Zone 1-2) yana haifar da ingantattun yanayi don:
- Mitochondrial biogenesis
- Ƙaruwa mai yawa
- Ingantattun fatun oxidation
- Aerobic samar da enzyme
- Ingantatafiyar da tattalin arziki
2. Yana Haɓaka Gudun Ƙarshen Ƙarshe
Babban ƙarfin aiki Zone 5 yana inganta:
- VO2max
- Anaerobic iya aiki
- Lactate haƙuri
- Ƙarfin neuromuscular
- Taurin tunani
3. Yana Gujewa "Grey Zone"
Horon matsakaita-ƙarni (Zone 3-4) yana ba da:
- Rashin isassun kuzari:Ba shi da wahala don haɓaka VO2max ko daidaitawar bakin kofa
- Yawan gajiya:Yayi matukar wahala don ba da damar cikakken farfadowa tsakanin zaman inganci
- Rashin daidaitawa:Yana daidaita duka tushen aerobic da haɓaka mai ƙarfi
Horowar da aka yi amfani da shi yana kawar da yawancin ayyukan Yanki na 3-4, yana bawa masu gudu damar horar da su sosai lokacin da aka ƙidaya su kuma murmurewa gabaɗaya tsakanin zaman.
Horar da Matsala vs. 80/20 Horo
Horon da aka yi amfani da shi wani matsanancin sigar80/20 horotare da bambance-bambance masu mahimmanci:
| Al'amari | 80/20 Horo | Horar da Batsa |
|---|---|---|
| Sauƙi ƙarar | 80% Yanki 1-2 | 75-85% Yanki 1-2 |
| Matsakaici | 10-15% Yanki 3-4 (kofa) | <10% Yanki na 3-4 (mafi ƙarancin) |
| Mai wuya | 5-10% Yanki na 5 (tazara) | 10-20% Yanki na 5 (tazara) |
| Zaman inganci | 2-3 a mako guda (kofa + VO2max) | 2 a kowane mako (mafi yawa VO2max) |
| Aikin ƙofa | 1-2 zaman kowane mako | Lokaci-lokaci, ba a jaddada ba |
| Mafi kyau ga | Duk masu gudu, duk nisa | Manyan masu gudu, marathon/ultra |
Wace Hanya Ya Kamata Ka Yi Amfani?
- Polarized:Masu gudu masu tasowa, marathon/ultra mayar da hankali, babban horon girma (> 60 mil / mako)
- 80/20:Yawancin masu gudu, duk nisa, gina jiki, matsakaicin girma
- Haɗaɗɗe:Masu tsere masu gasa suna daidaita tushen motsa jiki tare da haɓaka kofa
Duk hanyoyin biyu suna aiki. Horon da aka yi amfani da shi na iya ba da ƴan fa'ida kaɗan ga masu tsere masu tsayi da nisa sosai, yayin da 80/20 tare da aikin ƙofa ya dace da mafi yawan ƙwararrun masu tsere.
Yadda Ake Aiwatar da Koyarwar Polarized
Mataki 1: Bayyana Yankunan Horo
Daidaitoyankunan horosuna da mahimmanci. Horon da aka yi amfani da shi yana buƙatar sanin kumatakin lactateda VO2max taki/yawan zuciya.
Ma'anonin yanki don horon da ba su da tushe:
- Yanki 1-2 (Ƙarancin ƙarfi):60-75% max HR, saurin tattaunawa
- Yanki 3-4 (Matsakaicin ƙarfi):75-90% max HR, bakin kofa/taki
- Yanki na 5 (Mai girma):90-100% max HR, VO2max/tazarar tazara
Mataki na 2: Tsara Makon Horon ku
Makon horo na yau da kullun ya haɗa da:
- Zaman inganci 2:Tsakanin VO2max (Yanki 5)
- 4-5 sauƙaƙan gudu:Takin tattaunawa (Yanki na 1-2)
- 1 dogon gudu:Sauƙi taki tare da zaɓin ƙarewa cikin sauri
- 1-2 kwanakin hutu:Cikakken hutu ko horon giciye
Mataki na 3: Zane Mai Kyau
Horon da aka yi amfani da shi yana jaddada tazarar VO2max akan aikin ƙofa:
VO2max Misalai na Tazara
- Classic 5 × 1000m:5 × 1K a 5K taki, 2-3 min murmurewa
- Minti 4 × 4:4 × 4 min a 3K-5K taki, 3 min dawowa
- 8 × 800m:8 × 800m a 3K taki, 90 sec-2 min dawo da
- 3 × 2K:3 × 2K a 10K taki, 3-4 min farfadowa
- Hill ya maimaita:Minti 6-8 × 3 a haye a cikin ƙoƙarce-ƙoƙarce, murmurewa
Mahimman ƙa'idodi:
- Ya kamata tazara ta ji wuya (ƙoƙari 8-9/10)
- Farfadowa yakamata ya ƙyale ƙoƙarin inganci a tazara na gaba
- Jimlar lokacin a tsanani: 15-25 minti kowane zama
- Mitar: Matsakaicin zaman sau 2 a kowane mako
Aikin Kofa (Mafi ƙarancin)
Horon da aka yi amfani da shi ya haɗa da aikin ƙofa na lokaci-lokaci amma baya jaddada shi:
- Zaman ƙofa 1-2 kowane wata (ba mako-mako ba)
- Lokacin da aka haɗa: Minti 20-30 a saurin ƙofa
- Manufa: kula da lactate barranta, karya na yau da kullum
Mataki na 4: Ladabi Mai Sauƙin Gudu
Babban ɓangaren horon da aka haɗa shi ne kiyaye sauƙaƙan kwanaki masu sauƙi da gaske:
- Taki:60-90 seconds a kowace mil a hankali fiye da gudun marathon
- Yawan zuciya:60-75% na max HR
- Ƙoƙari:Tattaunawa, na iya ɗaukar awanni
- Farfadowa:Ji a shirye don gudu na gaba a cikin sa'o'i 24
Bibiyar rarraba ƙarfin ku kowane mako ta amfani daKIYAYE18Xdon tabbatar da cewa kun kasance polarized.
Misalin Makonnin Koyarwa Polarized
Mai Gudun Matsakaici (mil 45 a kowane mako)
| Rana | Aikin motsa jiki | Yanki | Nisa |
|---|---|---|---|
| Litinin | Huta | - | 0 |
| Talata | Tsakanin VO2max: 5 × 1000m a 5K taki | Yanki 5 | 9 mi (3 mi Z1-2, 3 mi Z5, 3 mi Z1-2) |
| Laraba | Sauƙi gudu | Yanki 1-2 | 6 mi |
| Alhamis | Sauƙi gudu | Yanki 1-2 | 7 mi |
| Juma'a | Tsakanin VO2max: 4 × 4 min mai wuya | Yanki 5 | 8 mi (2.5 mi Z1-2, 3 mi Z5, 2.5 mi Z1-2) |
| Asabar | Sauƙi gudu + matakai | Yanki 1-2 | 5 mi |
| Lahadi | Dogon gudu mai sauƙi | Yanki 1-2 | 14 mi |
| Jimlar | Yanki 1-2: 36 mi (80%) Yanki 5: 6 mi (13%) Yanki 3-4: 3 mi (7%) | 45 mi |
Advanced Runner (mil 70 a mako)
| Rana | Aikin motsa jiki | Yanki | Nisa |
|---|---|---|---|
| Litinin | Sauƙi gudu AM + Sauƙaƙe PM | Yanki 1-2 | 10 min (6+4) |
| Talata | Tsakanin VO2max: 8 × 800m a 3K taki | Yanki 5 | 12 mi (4 mi Z1-2, 4 mi Z5, 4 mi Z1-2) |
| Laraba | Sauƙi gudu AM + Sauƙaƙe PM | Yanki 1-2 | 12 min (7+5) |
| Alhamis | Sauƙi gudu + matakai | Yanki 1-2 | 8 mi |
| Juma'a | Tsakanin VO2max: 5 × 1200m a 5K taki | Yanki 5 | 11 mi (3 mi Z1-2, 5 mi Z5, 3 mi Z1-2) |
| Asabar | Sauƙi gudu | Yanki 1-2 | 7 mi |
| Lahadi | Dogon gudu mai sauƙi | Yanki 1-2 | 18 mi |
| Jimlar | Yanki 1-2: 55 mi (79%) Yanki 5: 9 mi (13%) Yanki 3-4: 6 mi (9%) | 70 mi |
Babban abin lura:
- Makonni biyu suna bin rarrabawar polarized (75-85% mai sauƙi, 10-20% mai wuya, <10% matsakaici)
- Ingantattun zaman zama na gaskiya ne Yanki na 5 (tsakanin VO2max)
- Babu madaidaicin mako-mako-ajiye don bambancin lokaci-lokaci
- Duk sauƙaƙan yana gudana a saurin tattaunawa ba tare da "yankin launin toka" mai gudana ba
- Isasshen farfadowa tsakanin zaman inganci (awa 48-72)
Horar da Matsala Tsakanin Matakin Horowa
Rarraba ƙarfi ya bambanta kaɗan kaɗanlokutan lokaci:
| Mataki | Sauƙi % | Matsakaici % | wuya % | Mayar da hankali |
|---|---|---|---|---|
| Gina Gine-gine | 85-90% | <5% | 5-10% | Ƙarar motsin motsa jiki, ƙaramin ƙarfi |
| Gina Mataki | 75-80% | 5-10% | 15-20% | Ƙara tazara ta VO2max, kula da girma |
| Matakin Kololuwa | 70-75% | 10-15% | 15-20% | Takamaiman aikin tsere, ƙarar kololuwa |
| Tafi | 80-85% | <5% | 10-15% | Rage ƙara, kula da kaifi |
A cikin dukkan matakai, guje wa yin amfani da lokaci mai mahimmanci a matsakaicin matsakaici (Yanki 3-4). Lokacin da aka haɗa aikin ƙofa, dabaru ne kuma ba safai ba.
Fa'idodi da Fa'idodi
Fa'idodin Horar da Batsa
- An tabbatar da fitattu:Mafi kyawun 'yan wasa masu juriya na duniya ke amfani da su
- Matsakaicin ci gaban aerobic:Babban sauƙi mai girma yana gina babban tushe na aerobic
- Mafi girman nasarar VO2max:Ƙarin Yanki 5 yana aiki fiye da horon da aka mayar da hankali kan kofa
- Kyakkyawan farfadowa:Kwanaki masu sauƙi na gaske suna ba da damar cikakken murmurewa tsakanin zaman wahala
- Ƙananan haɗari:Gujewa yankin launin toka yana rage yawan gajiya
- Tunanin tunani:Kwanaki masu wuya suna jin daɗi, kwanaki masu sauƙi suna jin sabuntawa
Abubuwan da ake iya yiwuwa
- Yana buƙatar babban dacewa:Mafi dacewa ga ƙwararrun masu gudu
- Ƙarfin aiki mai iyaka:Za a iya rasa wasu gyare-gyaren share lactate
- Bukatar horo:Dole ne ya yi tsayayya da jaraba don gudanar da matsakaicin taki
- Ana buƙatar girma mai girma:Yana aiki mafi kyau tare da mil 50-60+ a kowane mako
- Tazara mai wuya suna da wuya:Aiki na Zone 5 yana da buqatar tunani da jiki
Wanene Ya Kamata Ya Yi Amfani da Horar da Batsa?
Nagartattun 'yan takara:
- Ƙwararrun masu gudu tare da 2+ shekaru daidaitaccen horo
- Babban nisan mako-mako (mil 50-60+ a kowane mako)
- Marathon da mayar da hankali mai nisa
- Masu gudu waɗanda ke murmurewa da kyau kuma suna ɗaukar babban girma
- Wadanda ke neman haɓaka haɓakar haɓakar iska
Zai iya amfana daga 80/20 maimakon:
- Sabbin masu gudu har yanzu suna gina tushe
- Ƙananan nisan nisan mako (<40 mil a mako)
- 5K-rabin marathon mayar da hankali
- Waɗanda suka amsa da kyau zuwa horon kofa
- Masu gudu suna dawowa daga rauni
Tambayoyin da ake yawan yi Game da Koyarwar Polarized
Menene bambanci tsakanin polarized da horo na 80/20?
Horon da aka yi amfani da shi ya fi matsananci: 75-85% mai sauƙi, 10-20% mai wuyar gaske (yanki na 5), da ƙaramin matsakaicin ƙarfi (<10%). The80/20 tsarin mulkiyana ba da damar ƙarin aikin kofa (Zone 4) a cikin "wuya" 20%. Dukansu suna aiki; polarized na iya zama mafi kyawun ɗan gajeren nisan nisan nisan nisan nisan nisa.
Ina bukatan kawar da ƙofa da ke gudana gaba ɗaya?
A'a. Haɗa zaman ƙofa 1-2 kowane wata don iri-iri kuma don kula da iyawar lactate. Kada ku sanya bakin kofa yana gudana da mayar da hankali - jaddada tazara na Yanki 5 da sauƙi mai girma maimakon.
Yaya ya kamata kwanakin wahala na su kasance?
Ya kamata tazarar yanki na 5 ya ji wuya (ƙoƙarta 8-9/10). Waɗannan su ne ayyukan motsa jiki na VO2max a cikin 3K-5K taki, ba matakan jin daɗi ba. Idan tazara ba ta jin ƙalubale, ba kwa horo a Zone 5.
Shin masu farawa za su iya yin amfani da horon da ba daidai ba?
Ba a ba da shawarar ba. Masu farawa suna buƙatar gina ginin motsa jiki da farko tare da mafi yawan sauƙin gudu da matakai na lokaci-lokaci. Horowar da aka yi amfani da shi tare da tazarar yanki na 5 akai-akai yana da matukar wahala ba tare da kafa tushe na aerobic ba. Fara tare da ginin tushe, ci gaba zuwa 80/20, sannan la'akari da polarized bayan shekaru 1-2.
Ta yaya zan iya sanin ko ina ba da lokaci mai yawa a yankin launin toka?
Bibiyar rarraba ƙarfin ku kowane mako. Idan kuna ciyarwa akai-akai> 15-20% na lokacin horo a Yanki 3-4, kuna aiwatar da matsakaicin matsakaici sosai. Rage gudu mai sauƙi, sanya ranakun wahala mafi wuya. AmfaniKIYAYE18Xdon saka idanu rarraba yankin ta atomatik.
Shin horarwar da ba ta da tushe tana aiki don tseren 5K da 10K?
Ee, kodayake 80/20 tare da ƙarin aikin ƙofa na iya zama mafi kyawun ɗan gajeren nesa. Ko da ƙwararrun masu tsere na 5K suna bin tsarin polarized ko 80/20 - babban ƙarar sauƙi yana goyan bayan ingantaccen aikin tazara. Tushen aerobic da aka gina ta hanyar saurin gudu yana amfana da duk nisa.
Me zai faru idan saurin tafiyata yana jin jinkirin jin kunya?
Wannan al'ada ce kuma mai kyau! Masu tseren marathon na Elite suna gudu 8:00-9:00/mil a cikin sauƙi kwanaki duk da tseren da ke ƙasa da 5:00/mile. Sauƙaƙan saurin ku a zahiri zai yi sauri yayin da dacewa ta inganta. Mayar da hankali kan ƙoƙari da bugun zuciya, ba taki ba. Zumunci bai kamata ya nuna ƙarfin horo ba.
Zan iya yin horon da ba daidai ba tare da ƙananan nisan miloli?
Yana yiwuwa amma ƙasa da mafi kyau duka. Horon da aka yi amfani da shi yana aiki mafi kyau tare da mil 50-60+ a kowane mako. A ƙananan juzu'i (mil 30-40), ƙila ba za ku iya tara isasshiyar ƙara mai sauƙi ba don haɓaka karbuwar iska. Yi la'akari da horo na 80/20 tare da aikin ƙofa don matsakaicin nisan miloli.