Gwajin Ayyukan Gudu: Cikakken Jagora zuwa Gwajin Filin

Me yasa Gwajin Aiki ke da mahimmanci

Gwajin aiki na yau da kullun yana ba da bayanan haƙiƙa waɗanda kima na zahiri ba zai iya daidaitawa ba. Ba tare da gwaji ba, da gaske kuna horar da makafi - kuna zato akan ƙarfin horon da ya dace kuma ba za ku iya tabbatar da ci gaba ba.

Muhimman Fa'idodin Gwajin Aiki

• Ingantattun Yankunan Horarwa:Gwaje-gwaje suna kafa daidaitattun wurare masu ƙarfi dangane da ainihin ilimin halittar jikin ku, ba nau'ikan ƙididdiga ko kaso na matsakaicin bugun zuciya ba.
• Bibiyar Ci gaban Maƙasudin:Gwaji na yau da kullun yana kawar da zato kuma yana nuna ingantaccen haɓakawa (ko rashinsa) a cikin takamaiman awo
• Inganta Horon:Sakamakon gwajin yana nuna ƙarfi da rauni, yana ba da damar horon da aka yi niyya don magance masu iyaka
• Ƙarfafawa da Lamuni:Gwaje-gwajen da aka tsara suna haifar da tsarin horo kuma suna ba da maƙasudai na zahiri fiye da ranar tsere
• Tsarin Gargaɗi na Farko:Rage sakamakon gwajin na iya nuna wuce gona da iri, rashin isassun murmurewa, ko buƙatar daidaita horo
• Mai Tasiri:Gwajin filin yana samar da kashi 80-90% na bayanai daga gwajin dakin gwaje-gwaje akan sifili

Masu tseren da suka fi nasara suna gwadawa akai-akai-mafi yawan kowane mako 6-8 a lokacin horon horo-don tabbatar da cewa yankunan horon su sun kasance daidai yayin da lafiyar jiki ta canza. Ƙara koyo game da amfani da wannan bayanan a cikin jagoranmu zuwayankunan horo.

Nau'in Gwajin Gudu

Gwaje-gwaje daban-daban suna auna bangarori daban-daban na aikin gudu. Fahimtar abin da kowane gwaji ya bayyana yana taimaka muku zaɓar gwaje-gwajen da suka dace don burin ku.

Yawancin masu gudu suna amfana daga yin nau'ikan gwaji na 2-3 akai-akai: gwajin CRS don yankunan horo, gwajin VO2max don bin diddigin ƙarfin motsa jiki, da gwajin kofa don dacewa da ƙayyadaddun tsere.

Gwajin Gudun Mahimmanci (CRS).

Thegwajin CRSza a iya cewa shine mafi mahimmanci gwajin aiki guda ɗaya ga masu gudu. Yana gano saurin canjin yanayi na aerobic-anaerobic-mafi saurin gudu da za ku iya ci gaba da wanzuwa har abada ba tare da tara lactate ba.

Protocolo de Prueba CRS

Shiri:

• Gwada kan hanya ko ma'auni daidai gwargwado
• An huta sosai (babu horo mai wahala 48 hours kafin)
• Dumi-up: Minti 15 cikin sauƙin gudu + 3-4 matakai
• Yanayin da ya dace: 50-65°F, iska kaɗan

Tsarin Gwaji:

1. Gwaji 1:Gudu minti 3 da sauri da sauri, an rufe nisa
2. Farfadowa:Minti 30 cikin saukin tafiya/jogging
3. Gwaji na 2:Gudun mintuna 7 da sauri da sauri, an rufe nisan rikodin

Yi lissafin CRS:

CRS (m/min) = (D7 - D3) / (7 - 3)

Where:
D7 = Distance covered in 7-minute trial (meters)
D3 = Distance covered in 3-minute trial (meters)

Misali Lissafi

Da zarar kana da CRS, za ka iya kafa duk yankunan horo biyar ta amfani da mukalkuleta zone horoda waƙa da damuwa horo tare darTSS lissafi.

Nasihun Gwajin CRS

• Ci gaba da gwajin na mintuna 3 a hankali - yakamata ya ji "da wuya" amma ba duka ba.
• Gwajin na mintuna 7 yakamata ya fara kama da taki na mintuna 3, a hankali a hankali yayin da gajiya ta shiga
• Daidaiton GPS yana da mahimmanci - gwajin waƙa shine mafi aminci
• Yi rikodin ƙimar zuciya don duka gwaje-gwajen don kafa yankunan horo na HR
• A sake gwadawa kowane mako 6-8 don bin diddigin ingantawa

Gwajin Filin VO2max

VO2maxyana wakiltar mafi girman ƙarfin ku na aerobic - rufin tsarin ku na zuciya da jijiyoyin jini. Yayin da gwajin dakin gwaje-gwaje ke ba da ma'aunin gwal, gwaje-gwajen filin na iya kimanta VO2max tsakanin daidaiton 3-5%.

Gwajin Minti 12 na Cooper

Gwajin Cooper hanya ce mai sauƙi, ingantaccen inganci don kimanta VO2max. Gudu gwargwadon iyawa a daidai mintuna 12 akan hanya.

Protocol:

1. Yi dumi sosai (minti 15 sauƙaƙa + matakai)
2. Gudu kamar yadda zai yiwu a daidai minti 12
3. Yi rikodin jimlar tazarar da aka rufe cikin mita

Yi lissafin VO2max:

VO2max (ml/kg/min) = (Distance in meters - 504.9) / 44.73

Sakamakon Gwajin Cooper

1.5-Mile (2.4km) Gwajin Lokaci

Madadin gwajin Cooper, gwajin lokaci na mil 1.5 yana ba da kimar VO2max irin wannan tare da burin tushen nesa.

Protocol:

1. Dumi sosai
2. Gudu mil 1.5 (laps 6 akan madaidaicin hanya) da sauri da sauri
3. Lokacin rikodin a cikin mintuna da daƙiƙa

Yi lissafin VO2max:

VO2max (ml/kg/min) = 483 / Time in minutes + 3.5

VO2max Ma'auni na Gwaji

Don ƙarin bayani akanHanyoyin gwaji na VO2maxda fassarar, duba cikakken jagoranmu.

Gwajin Kofin Lactate

Nakumatakin lactateyana wakiltar saurin sauri da za ku iya ɗauka na kusan mintuna 50-60 - kusan 10K zuwa rabin tseren marathon ga yawancin masu gudu.Wannan ma'aunin yana da mahimmanci don saita ƙarfin horo don gudanar da ɗan lokaci da motsa jiki na kofa.

Gwajin Kofa na Minti 30

Gwajin na mintuna 30 shine gwajin daidaitaccen filin gwal don bakin lactate. Yana da sauƙi, mai amfani, kuma yana da alaƙa sosai tare da gwajin ƙofar dakin gwaje-gwaje.

Protocol:

1. Yi dumi sosai (minti 15-20 sauƙaƙa + 4-5 matakai)
2. Gudun gwajin lokaci na mintuna 30 a iyakar ƙoƙarin da aka ɗora
3. Guji farawa da sauri-sauri ya kamata ya kasance "da wuya" gaba ɗaya
4. Yi rikodin matsakaicin taki da matsakaicin bugun zuciya

Sakamakon Fassara:

• Matsakaicin Matsayi:Matsakaicin taki na tsawon mintuna 30 gaba ɗaya
• Matsakaicin Zuciyar Lactate (LTHR):Matsakaicin HR na mintuna 20 na ƙarshe
• Ƙarfin Ƙarfi:Idan ana amfani da mitar wutar lantarki, matsakaicin iko na mintuna 30

Gwajin Lokaci 10K

tseren 10K ko gwaji na lokaci yana hidimar ayyuka biyu: ƙayyadaddun gwajin dacewa da tsere da alamar kofa.

Protocol:

1. Daidaitaccen dumin tsere (minti 15 mai sauƙi + matakai)
2. Gudun 10K a ƙoƙarin tsere (ba ƙoƙarin horo ba)
3. Lokacin rikodin, matsakaicin taki, matsakaicin HR

Ƙididdiga masu ƙima daga 10K:

• Matsakaicin Matsayi:Taki 10K + 10-15 seconds kowace mil
• LTHR:Matsakaicin HR don tseren 5K na ƙarshe
• VO2max Taki:Taki 10K - 15-20 seconds kowace mil

Kwatanta Gwajin Kofa

Yi amfani da sakamakon gwajin kofa don saita nakuYanki na 3 na ɗan lokacikuma tabbatar da ingantacciyar ƙarfi don ayyukan motsa jiki na kofa a duk lokacin zagayowar horonku.

Gudun Tattalin Arziki

Gudun tattalin arzikiauna yadda ake amfani da iskar oxygen da kyau a wani taki da aka bayar. Yayin da gwajin dakin gwaje-gwaje ke ba da ma'aunin farashin iskar oxygen, kimantawar filin na iya bin diddigin ci gaban tattalin arziki na tsawon lokaci.

Ƙididdiga na Gwajin Ƙarfafa Tattalin Arziƙi

Wannan gwajin yana bin saurin bugun zuciya a daidaitattun taki don sa ido kan canje-canjen tattalin arziki. Yayin da tattalin arziƙin ya inganta, bugun zuciya yana raguwa a wuri guda.

Protocol:

1. Dumi-dumi:Minti 15 mai sauƙin gudu
2. Yankunan Gwaji:Gudun mintuna 5 a kowane madaidaitan taki guda uku:
   • Taki 1: Sauƙi taki (60-65% na takin kofa)
   • Taki na 2: Matsakaicin taki (75-80% na taki)
   • Taki na 3: Takin Marathon (85-90% na takin kofa)
3. Farfadowa:Minti 3 cikin sauki tsakanin sassa
4. Yi rikodin:Matsakaicin HR na mintuna 3 na ƙarshe na kowane yanki

Misali Bibiyar Tattalin Arziki

Fassarar Canje-canje:

• Ragewar HR:Ingantattun tattalin arziki - kuna amfani da ƙarancin kuzari a daidai wannan taki
• Tsayayyen HR:Tattalin Arzikin Ƙasa-yana iya buƙatar takamaiman horon tattalin arziki
• Ƙara HR:Gajiya, detraining, ko overtraining — daidaita nauyin horo

Ƙara koyo game da inganta aikin ku a cikin jagoranmu zuwagudanar da biomechanics.

Protocol na Gwaji & Mafi Kyawun Ayyuka

Dogayen ka'idojin gwaji suna tabbatar da abin dogaro, sakamako kwatankwacin lokaci. Ƙananan bambance-bambance a cikin yanayi ko shirye-shirye na iya rinjayar aiki sosai.

Shirye-shiryen Pre-Test

• Farfadowa:Babu horo mai wahala 48-72 hours kafin gwaji
• Barci:An huta sosai (7-9 hours) daren da ya gabata
• Abinci:Cin abinci na yau da kullun, guje wa gwajin azumi ko yawan abinci
• Ruwan ruwa:Ruwan ruwa mai kyau amma ba mai yawa ba
• Lokaci:Gwada a lokaci guda na rana don daidaito
• Sharuɗɗa:Guji matsanancin zafi, sanyi, iska, ko canjin yanayi

Ka'idar Warm-Up

Daidaitaccen dumi yana shirya jikin ku don mafi girman ƙoƙari yayin da baya haifar da gajiya:

1. Minti 10:Gudun gudu mai sauƙin gaske (takin tattaunawa)
2. Minti 5:Ci gaba a hankali zuwa matsakaicin taki
3. Minti 5:Tsayawa mai ƙarfi da aikin motsi
4. 4-5 matakai:Hanzarta 80-100m zuwa saurin gwaji na kusa
5. Minti 3-5:Sauƙaƙe girgizawa da shiri na ƙarshe na tunani

Gwajin Muhalli

Rikodin bayanai

Yi rikodin cikakkun bayanai don kowane zaman gwaji:

• Kwanan wata da lokacin gwaji
• Yanayin yanayi (zazzabi, iska, zafi)
• Bayanin darasi/wuri
• Horowa na baya-bayan nan (ƙararwa da ƙarfin da ya gabata)
• Ingancin barci da sa'o'i
• Ƙoƙarin da aka gane (RPE 1-10)
• Duk wani sabon abu (danniya, rashin lafiya, rauni, da sauransu)

Fassarar Sakamakonku

Lambobin gwajin danye suna nufin kaɗan ba tare da mahallin ba. Fahimtar abin da sakamakonku ya nuna game da dacewa da yadda ake amfani da su don yanke shawara na horo yana da mahimmanci.

CRS Fassarar

VO2max Fassarar Shekaru da Jinsi

Ƙimar a cikin ml/kg/min. Source: Kwalejin Magungunan Wasanni ta Amurka

Matsakaicin Matsakaicin Matsayi

Ƙofar lactate yawanci yana faruwa a cikin kashi masu zuwa na saurin VO2max don matakan masu gudu daban-daban:

• Masu gudu na farko:75-80% na VO2max taki
• Masu tsere masu horo:80-85% na VO2max taki
• Masu tsere masu horarwa:85-90% na VO2max taki
• Fitattun masu gudu:90-95% na VO2max taki

Idan bakin kofa ya yi ƙasa da yadda ake tsammani dangane da VO2max, wannan yana nuna yuwuwar haɓakawa ta takamaiman horon kofa.

Yawan Ingantawa

Ƙididdigan haɓaka da ake tsammanin suna taimakawa saita maƙasudai na gaske da gano lokacin da ake buƙatar gyare-gyaren horo:

Lokacin Gwaji

Dabarun lokacin gwaje-gwajen aiki yana haɓaka ƙimar su yayin da rage tsangwama ga horo da tsere.

Mitar Gwaji ta Matakin Horo

Gwaji A Cikin Makonni Horo

Mafi kyawun lokacin gwaji a cikin jadawalin mako-mako:

• Rana ta 1 (Litinin):Ranar farfadowa-babu gwaji
• Rana ta 2-3:Horon haske-ya dace da gwaje-gwajen tattalin arziki
• Rana ta 4-5:An dawo da kyau-mafi kyawun gwaje-gwaje (CRS, VO2max, bakin kofa)
• Rana ta 6-7:Karshen mako-mai kyau don dogon gwaje-gwaje idan an huta sosai

gyare-gyaren horo kafin gwaji:

• Babu motsa jiki mai wahala 48 hours kafin gwaji
• Rage girma da kashi 30-40% a satin gwaji
• Kula da ƙarfi a cikin motsa jiki na baya amma rage ƙara
• Yi la'akari da makon gwaji a matsayin ƙaramin-taper

Misalin Kalanda Gwaji na Shekara-shekara

Ga mai gudu da ke niyya marathon faɗuwa tare da tseren tuntuɓar bazara:

Ƙara koyo game da tsara shekarar horon ku a cikin jagorar mu zuwamarathon periodization.

Amfani da Bayanan Gwaji don Horarwa

Bayanan gwajin aiki suna canzawa daga lambobi masu ban sha'awa zuwa jagorar horarwa mai aiki idan an yi amfani da su yadda ya kamata.

Saita Yankunan Horarwa daga Sakamakon Gwaji

Da zarar kuna da CRS da bayanan bakin kofa, kafa duk yankuna biyar na horo:

Yi amfani da mukalkuleta zone horodon madaidaicin lissafin yanki dangane da sakamakon gwajin ku.

Gano Yankunan Mayar da Hankali na Horo

Sakamakon gwaji ya bayyana takamaiman wuraren da ke buƙatar kulawa:

• Low VO2max dangane da bakin kofa:Bukatar ƙarin aikin tushe na aerobic (Zone 2) da tazara ta VO2max
• Matsakaicin iyaka dangane da VO2max:Ƙara ƙarar horon ƙofa (guduwar lokaci, tazarar tafiye-tafiye)
• Talauci mara kyau duk da kyakkyawan VO2max/kofa:Mayar da hankali kan nau'ikan gudu, horar da ƙarfi, da dabarun fasaha
• CRS inganta plateau:Maiyuwa yana buƙatar haɓaka ƙarar horo ko daidaita rarraba ƙarfi

Daidaita Horarwa bisa Tsarin Gwaji

Makin Ƙwararrun Koyarwa (TSS)

Yi amfani da CRS ɗin ku daga gwaji don ƙididdigewarTSS (Makin Maki na Matsalolin Koyarwa)ga kowane motsa jiki.Wannan yana ƙididdige nauyin horo kuma yana taimakawa sarrafa gajiya:

rTSS = (Duration in seconds × Intensity Factor² × 100) / 3600

Where Intensity Factor (IF) = Workout pace / CRS pace

Sharuɗɗan mako-mako TSS dangane da gwajin CRS:

• Gine-gine:200-400 rTSS kowane mako, 80%+ a cikin Zone 2
• Tsarin Gina:300-500 rTSS kowane mako, 70-80% a Yanki 2
• Mafi girman lokaci:350-600 rTSS a kowane mako, ƙayyadaddun ƙarfin tsere
• Tafi:30-50% raguwa a mako-mako TSS

Ƙara koyo game da sarrafa nauyin horo a cikin mujagorar lodin horo.

Tambayoyin da ake yawan yi

Maganar Kimiyya

Ka'idojin gwajin aiki sun dogara ne akan ingantaccen bincike a cikin ilimin halittar jiki da kimiyyar wasanni: