An Bayyana Yankunan Horowa: Cikakken Jagora don Masu Gudu
Amsa da sauri
Yankunan horoƙungiyoyin ƙarfi ne waɗanda ke raba saurin gudu daga sauƙi mai sauƙi zuwa matsakaicin kokarin, kowane hidima takamaiman physiological dalilai. Daidaitaccen tsarin yanki na 6 ya fito daga Zone 1 (aiki dawo da) zuwa Zone 6 (gudun anaerobic).
Mahimman Bayanai:
- Yanki 1: farfadowa (mai sauqi sosai, tattaunawa)
- Yanki na 2: Tushen Aerobic (mai sauƙi, haɓaka juriya)
- Yanki na 3: Tempo (mai wuyar jin daɗi, ƙoƙarin ci gaba)
- Yanki 4: Ƙofar (kofar lactate, mai wuya amma mai dorewa)
- Yanki 5: VO2max (masu wuya sosai, tazara mai ƙarfi)
- Yanki na 6: Anaerobic (mafi girman gudu, gajerun sprints)
- Dokar 80/20: 80% horo a Yankuna 1-2, 20% a Yankuna 3-6
Yankunan horo sune ginshiƙan tsararru, ingantaccen horon gudu. Maimakon gudu "mai sauƙi," "matsakaici," ko "mai wuya" dangane da jin kadaici, yankunan horo suna ba da maƙasudin maƙasudin ƙarfi waɗanda ke ingantawa. daidaitawa, hana overtraining, da kuma tabbatar da cewa kana horo a daidai ƙarfin don takamaiman manufofinka.
Wannan jagorar yayi bayanin menene yankunan horo, yadda tsarin yanki shida ke aiki, yadda ake tantance keɓaɓɓen ku yankunan horo, da kuma yadda ake amfani da su yadda ya kamata a cikin horon ku. Ko kuna horo don 5K ko marathon, fahimta da amfani da yankunan horo yana canza horo daga aikin zato zuwa tushen kimiyya, wanda ke haifar da sakamako tsari.
Menene Yankunan Horaswa?
Yankunan horo sun raba bakan na ƙarfin gudu zuwa ƙungiyoyi daban-daban, kowannensu yana da takamaiman ilimin lissafi tasiri da dalilai horo. Maimakon gudu a bazuwar intensities, yankunan horo suna tabbatar da kowane gudu yana hidimar a takamaiman manufa a cikin tsarin horonku gabaɗaya.
Me yasa Yankunan Horaswa ke da Muhimmanci
- Musamman:Kowane yanki yana hari da takamaiman karbuwa - tushen iska, bakin lactate, ko VO2max
- Yana Hana Ƙarfafawa:Yankuna suna kiyaye saurin gudu cikin sauƙi don ba da damar dawowa yayin tabbatar da wahala Gudu suna da wahala sosai don tada karbuwa
- Mafi kyawun Rarraba:Haɗin da ya dace na yankuna (yawanci 80% mai sauƙi, 20% mai wuya) yana samar da mafi kyau sakamako fiye da bazuwar tsanani
- Maƙasudin Ra'ayin:Yankuna suna cire abin da ake magana - kun san daidai ko kuna horo a wurin daidai tsanani
- Yawan Cigaba:Yayin da dacewa ya inganta, matakan yanki yana ƙaruwa, yana samar da atomatik wuce gona da iri
- Sadarwa:Yankuna suna ba da harshe ɗaya tsakanin masu gudu da masu horarwa don tattaunawa tsananin horo
Yankunan horo vs. Gudu kawai ta Feel
| Al'amari | Gudu ta Feel | Amfani da Yankunan horo |
|---|---|---|
| Daidaitawa | Canje-canje - yanayi, damuwa, da gajiya suna shafar ƙoƙarin da ake gani | Maƙasudin taki / HR suna tabbatar da daidaito |
| Sauƙi gudu | Sau da yawa da sauri, yana iyakance farfadowa | Yanki 2 yana tabbatar da saurin sauƙi mai dacewa |
| Ayyuka masu wuyar gaske | Sau da yawa matsakaicin matsakaici, rashin isasshen abin motsa rai | Yankuna 4-5 suna tabbatar da isasshen ƙarfi |
| Bibiyar ci gaba | Maudu'i, mai wuyar ƙididdigewa | Inganta saurin tafiya a kowane yanki yana nuna ainihin ci gaba |
| Yin lissafi | Sauƙi don daidaitawa yana tafiya cikin sauƙi/mawuyaci fiye da yadda ake nufi | Maƙasudin manufa suna ba da lissafi |
While experienced runners develop good intuition for training intensity, even elites use training zones to ensure daidai aiwatar da shirin horon su.
📱 Run Analytics: Bibiyar Yanki ta atomatik
Run Analytics yana ƙididdige ɓangarorin horo na keɓaɓɓen kai tsayedangane da Critical ku Gudun Gudu da bin diddigin yankunan da kuke horar da su don kowane motsa jiki.
Babu lissafin da hannu da ake buƙata:
- Yankunan horo 6 na keɓaɓɓun waɗanda aka daidaita don dacewa da lafiyar ku
- Sabunta yanki ta atomatik yayin da CRS naka ke inganta
- Nunin yanki na ainihin lokacin motsa jiki (ta hanyar haɗin Apple Health)
- Binciken rarraba yanki na mako-mako (bibiyar bin bin ka'idodin 80/20)
Yankunan Horaswa Shida
Yawancin tsarin horo na zamani suna amfani da shiyya guda shida, kowannensu yana wakiltar maɗaurin ƙarfi daban-daban tare da takamaiman physiological halaye da horo effects.
| Yanki | Suna | % na CRS Taki | % na Max HR | Ƙoƙari | Amfanin Farko |
|---|---|---|---|---|---|
| 1 | Farfadowa | > 108% | 50-60% | Mai sauqi | Farfadowa mai aiki, tsari mai da hankali |
| 2 | Aerobic Base | 104-108% | 60-75% | Sauƙi | Aerobic iya aiki, mai metabolism |
| 3 | Tempo | 99-103% | 75-85% | Matsakaici | Lactate yarda, jimiri |
| 4 | Ƙofar | 96-100% | 85-92% | Mai wuya | Ƙofar lactate, gudun tsere |
| 5 | VO2max | 92-96% | 92-96% | Da wuya | Matsakaicin ƙarfin aerobic |
| 6 | Anaerobic | <92% | 96-100% | Mafi girma | Anaerobic ikon, gudun |
Ana nuna yankuna a matsayin kaso naGudun Mahimmanci (CRS)da bakin kofa taki. CRS yana wakiltar saurin canjin yanayi na aerobic-anaerobic, yana aiki azaman wurin tunani don duk horo yankuna.
Jagoran gani zuwa Yankunan Horo
Gwajin Magana:Hanyar fili mai sauƙi don tabbatar da ƙarfin yanki
- Yanki 1-2:Za a iya riƙe cikakkiyar tattaunawa cikin kwanciyar hankali
- Yanki 3:Zai iya magana a cikin gajerun jimloli (kalmomi 3-5)
- Yanki 4:Zai iya magana kalmomi 1-2 kawai
- Yanki na 5-6:Ba zai iya magana kwata-kwata
Ƙara koyo game da kimiyya da aikace-aikace na kowane yanki a cikin cikakken muyankunan horo da jagorar ƙarfi.
Yanki 1: Farfadowa
Ƙarfi:> 108% na taki CRS
Ƙoƙari:Sauƙi mai sauqi, cikakken tattaunawa
Numfasawa:Numfashin hanci zai yiwu
Yawan Zuciya:50-60% na max HR
Manufar Da Fa'idodi
- Farfadowa Aiki:Yana haɓaka kwararar jini da cire kayan sharar gida ba tare da ƙara damuwa na horo ba
- Form da Fasaha:Sannun taki yana ba da damar mai da hankali kan tafiyar da injiniyoyi da inganci
- Farfadowar Jijiya:Ƙananan ƙarfi yana ba da hutun tunani daga horo mai wuyar gaske
- Rage Hadarin Rauni:Ƙananan damuwa akan tsokoki, tendons, da haɗin gwiwa
Lokacin Amfani da Yanki 1
- Rana bayan motsa jiki mai tsanani ko dogon gudu
- Yayin makonnin farfadowa (rage ƙara amma kula da mita)
- Farkon horo bayan rauni ko dogon hutu
- A matsayin wani ɓangare na dumi / sanyi kafin / bayan ƙoƙari mai tsanani
Kuskuren gama gari
- Gudu da sauri:Yawancin masu gudu suna gwagwarmaya don gudanar da wannan a hankali - yi amfani da hutun tafiya idan an buƙata don zama a Zone 1
- Tsallake dawowa yana gudana:Yin tafiya kai tsaye zuwa ranar hutu ya rasa fa'idodin farfadowa masu aiki
- Yawan girma:Maidowa ya kamata ya zama gajere (mafi girman mintuna 20-40)
Misalin Tafiya:Idan CRS naku shine 4:20/km (7:00/mile), Yanki 1 kusan> 4:40/km (>7:35/mil).
Yanki 2: Tushen Aerobic
Ƙarfi:104-108% na CRS taki
Ƙoƙari:Sauƙi, tattaunawa mai daɗi
Numfasawa:An natsu, rhythmic
Yawan Zuciya:60-75% na max HR
Manufar Da Fa'idodi
- Ƙarfin Aerobic:Yana gina tsarin zuciya da jijiyoyin jini-ƙarar ƙarar bugun jini, ƙarancin capillary, mitochondrial yawa
- Fat Metabolism:Yana koyar da jiki don ƙona kitse da kyau, yana adana glycogen don ƙarin ƙoƙari
- Ƙarfin Dorewa:Ƙarfin ƙarancin isa don tara babban nisan mako-mako ba tare da wuce kima ba gajiya
- Foundation for Speed:Tushen aerobic mai ƙarfi yana ba da damar inganci mafi girma da girma a cikin yankuna masu wahala
Lokacin Amfani da Yanki 2
- Yawancin horonku:70-80% na jimlar girman mako-mako yakamata ya zama Zone 2
- Matakan ginin tushe:Mayar da hankali kusan na musamman akan Yanki 2 (makonni 8-12)
- Dogayen gudu:Yawancin dogon gudu yakamata ya zama taki Zone 2
- Kwanaki masu sauƙi:Tsakanin motsa jiki mai wuyar gaske don inganta farfadowa yayin kiyaye girma
Shawarwari na Horarwa na Zone 2
- Ana buƙatar haƙuri:Yanki 2 yana jin "mai sauƙi" da farko - amince da tsarin
- Juyin bugun zuciya:HR ta dabi'a yana tashi yayin dogon zangon 2 yana gudana - taki ta HR maimakon saurin kunnawa dogon kokari
- Gwajin tattaunawa:Ya kamata ya iya yin cikakken jimloli cikin kwanciyar hankali a duk tsawon lokacin gudu
- Alamar ci gaba:Yayin da dacewa ya inganta, Takin Zone 2 yana ƙaruwa - wannan shine ma'aunin farko na inganta aerobic
Misalin Tafiya:Idan CRS naku shine 4:20/km (7:00/mil), Zone 2 yana kusan 4:30-4:40/km (7:15-7:35/mil).
Ƙara koyo game da horon Zone 2 a cikin mujagorar ginin tushekuma80/20 labarin horo.
Yanki 3: Tempo
Ƙarfi:99-103% na CRS taki
Ƙoƙari:Matsakaici mai wuya, yana iya magana gajerun jimloli
Numfasawa:Sanannen wuya, rhythmic
Yawan Zuciya:75-85% na max HR
Manufar Da Fa'idodi
- Tsabtace Lactate:Inganta ikon jiki don sarrafawa da share lactate
- Juriyar Muscular:Yana gina juriya ga gajiya a matsakaicin matsakaici
- Ƙimar Marathon Pace:Yanki na 3 yana kusantar tseren gudun marathon don yawancin masu gudu
- Ƙarfin Ƙarfafawa:Haɗa aikin motsa jiki mai sauƙi tare da horarwa mai ƙarfi
Lokacin Amfani da Yanki 3
- Takamaiman horo na Marathon:Dogon gudu tare da ƙare Zone 3, sassan tafiyar marathon
- Tempo yana gudana:Minti 20-40 ya ci gaba da ƙoƙarin Zone 3
- Amfani da dabara:Ƙarfin ƙima (5-15% na horo na mako-mako) kamar yadda yanki na 3 ya wuce kima yana haifar da gajiya ba tare da ingantaccen daidaitawa ba
Matsalar "Grey Zone".
Shiyya ta 3 galibi ana kiranta da “yankin launin toka” saboda yana da wuyar gina tushen iska da kyau (kamar Zone 2) amma bai isa ba don fitar da daidaitawar kofa (kamar Yanki 4). Yawancin masu gudu suna faɗuwa cikin wannan yanki a cikin "sauki" kwanaki saboda suna gudu fiye da yadda ya kamata, suna tara gajiya ba tare da abin da ya dace ba.
Jagorori:
- Kiyaye Yanki 3 zuwa <15% na ƙarar mako-mako
- Yi amfani da dabara don takamaiman shiri na tsere
- Tabbatar cewa "sauƙaƙe" kwanaki zauna a Yanki 2, ba zazzagewa zuwa Yanki na 3 ba
Misalin Tafiya:Idan CRS naku shine 4:20/km (7:00/mile), Yanki 3 yana kusan 4:15-4:28/km. (6:52-7:12/mil).
Ƙara koyo game da horon Zone 3 a cikin muYanki 3 na ɗan lokaci yana gudanar da jagora.
Yanki 4: Matsakaicin Lactate
Ƙarfi:96-100% na CRS taki
Ƙoƙari:Da wuya, yana iya magana kalmomi 1-2 kawai
Numfasawa:Nauyi, mai aiki
Yawan Zuciya:85-92% na max HR
Manufar Da Fa'idodi
- Inganta Ƙarfin Lactate:Yana haɓaka saurin da lactate ke tarawa da sauri fiye da shi za a iya sharewa
- Koyarwar Takin tsere:Kimanin rabin tseren gudun fanfalaki 10K ga yawancin masu gudu
- Ƙarfafa Babban Tasiri:Yana ƙirƙira mahimmancin daidaitawar jiki tare da ingantacciyar sarrafawa tsawon lokaci
- Taurin Hankali:Yana koyar da ɗorewa rashin jin daɗi-mahimmanci ga tsere
Lokacin Amfani da Yanki 4
- Ayyukan motsa jiki:Tazarar tafiye-tafiye (misali, mintuna 3 × 8), na ɗan lokaci (minti 20-30) ci gaba)
- Takamaiman horo na tsere:10K-rabin marathon taki aiki
- Gina da kololuwar matakai:Mafi girman mita da girma fiye da ginin tushe
- Juzu'i na mako-mako:10-15% na jimlar nauyin horo
Misalan Ayyuka na Yanki 4
| Nau'in motsa jiki | Misali | Manufar |
|---|---|---|
| Tsakanin Jirgin Ruwa | Minti 5 × 6 @ Yanki 4, farfadowa na mintuna 2 | Aiki mai dorewa tare da ɗan gajeren murmurewa |
| Gudun Tempo | 20-30 min ci gaba @ Yanki 4 | Ƙoƙari mai dorewa, ƙarfin tunani |
| Dogon Gudu Mai Cigaba | 16 mi: 12 mi Yanki 2, 4 mi Yanki 4 | Aikin ƙofa akan ƙafafu masu gajiya (takamaiman marathon) |
| Ƙofar Maimaitawa | Minti 2 × 15 @ Yanki 4, dawowar minti 5 | Ƙaddamar da aikin ƙofa don sarrafawa |
Misalin Tafiya:Idan CRS naku shine 4:20/km (7:00/mile), Yanki 4 kusan 4:10-4:20/km (6:42-7:00/mil).
Ƙara koyo a cikin namuJagorar gwajin lactate.
Yanki 5: VO2max
Ƙarfi:92-96% na CRS taki
Ƙoƙari:Da wuya, babu magana
Numfasawa:Matsakaicin, haki
Yawan Zuciya:92-96% na max HR
Manufar Da Fa'idodi
- Matsakaicin ƙarfin Aerobic:Kai tsaye yana ingantaVO2max- rufin tsarin jinin ku
- Ci gaban Sauri:Yana haɓaka babban-ƙarshen gudu da tafiyar da tattalin arziƙin cikin sauri
- Ƙirar-Takamaiman tsere don Gajerun Nisa:Kimanin tseren 5K da sauri
- Ingantacciyar Ingantawa:Gudun daɗaɗɗen ƙarfi yana haɓaka daidaitawar neuromuscular da tafiya inganci
Lokacin Amfani da Yanki na 5
- Tsakanin VO2max:Tsakanin minti 3-6 tare da daidai ko tsayin farfadowa (misali, 5 × 3 min, 3 min dawowa)
- Takamaiman aikin tsere:5K taki horo, 3K-5K maimaita
- Gina da kololuwar matakai:Zaman VO2max guda ɗaya a kowane mako yayin takamaiman shiri
- Juzu'i na mako-mako:5-8% na jimlar nauyin horo
Misalan Ayyuka na Yanki 5
| Nau'in motsa jiki | Misali | Manufar | Mafi kyawun Ga |
|---|---|---|---|
| Classic VO2max | Minti 6 × 3 @ Yanki 5, Gudun min 3 | Pure VO2max mai kara kuzari | Duk nisa |
| Dogayen Tazara | 4 × 5 min @ Yanki 5, 4 min gudu | VO2max + juriyar tsoka | 10K-Rabin marathon |
| Gajeren Tazara | Minti 10 × 2 @ Yanki 5, Gudun min 2 | VO2max tare da juriyar gajiya | 5K-10K |
| Race Taki | 3 × 1 mil @ taki 5K, hutawa 3 min | Ƙarfin takamaiman tseren 5K | 5k ta tsere |
Gargaɗi na Horarwa Zone 5
- Farashin gajiya mai yawa:Aikin yanki na 5 yana buƙatar farfadowa na sa'o'i 48-72
- Hadarin rauni:Mafi girman damuwa na inji na duk yankuna- sifar pristine mai mahimmanci
- Rage dawowa:Ƙarin Yanki 5 bai fi kyau ba-1-2 zama a kowane mako
- Ana buƙatar isasshiyar tushe:Gina tushe mai ƙarfi na Yanki 2 kafin ƙara mahimmancin ƙarar Yanki 5
Misalin Tafiya:Idan CRS naku shine 4:20/km (7:00/mile), Yanki 5 kusan 3:59-4:10/km (6:25-6:42/mil).
Yanki 6: Anaerobic / Sauri
Ƙarfi:<92% na saurin CRS
Ƙoƙari:Matsakaicin, ƙoƙari duka
Numfasawa:Haki, babu gwajin magana mai yiwuwa
Yawan Zuciya:96-100% na max HR
Manufar Da Fa'idodi
- Ƙarfin Anaerobic:Yana haɓaka phosphagen da tsarin makamashi na glycolytic mai sauri
- Ƙimar Neuromuscular:Yana haɓaka ikon kwakwalwa don ɗaukar mafi girman zaruruwan tsoka
- Gudun Ƙarshen Ƙarshe:Yana ƙãra matsakaicin saurin gudu ("tsarin ajiya")
- Form a Speed:Horarwa a mafi girman ƙarfi yana haɓaka injiniyoyi masu gudu a ƙananan gudu
Lokacin Amfani da Yanki 6
- Aikin gaggawa:Shorts sprints (20-60 seconds) tare da cikakken farfadowa
- Gudun tsalle-tsalle:Ƙoƙari mai girma na hawan sama don gina ƙarfin fashewa tare da ƙarancin tasiri
- Tafiya:Shortarancin hanzari a ƙarshen saurin gudu don kula da "pop" neuromuscular
- Juzu'i na mako-mako:2-5% na jimlar nauyin horo - yi amfani da hankali don guje wa rauni
Misalan Ayyuka na Yanki 6
Classic Speed Work
- 10 × 100m gabaɗaya sprints, 2-3 min dawo da tafiya
- 6 × 200m a max mai dorewa gudun, 4 min dawo da
- Dutsen Sprints: 8 × 20 seconds sama duka-fita, tafiya ƙasa farfadowa
Misalin Tafiya:Idan CRS ɗin ku shine 4:20/km (7:00/mile), Yanki 6 yana kusan <3:59/km (<6:25/mil).
Yadda Ake Yanke Yankunan Horo
Madaidaitan yankunan horo na buƙatar ma'anar tunani - saurin bakin kofa koMahimmanci Gudun Gudu (CRS). Da zarar an kafa, ana iya ƙididdige duk yankuna shida.
Hanyar 1: Gwajin CRS (An shawarta)
Gwajin CRS yana ba da mafi inganci kuma abin dogaro ga yankunan horo.
Protocol:
- Dumi minti 15 cikin sauƙi + 3-4 matakai
- Gudu minti 3 da sauri kamar yadda zai yiwu, rikodin nisa
- Mai da minti 30 cikin sauki
- Gudun mintuna 7 da sauri kamar yadda zai yiwu, rikodin nisa
- Yi lissafin CRS: (Nisa 7min - Nisa 3min) / 4
Misali:
- Gwajin minti 3: 900m
- Gwajin minti 7: mita 1,980
- CRS = (1,980 - 900) / 4 = 270 m/min = 3:42/km = 5:57/mil
Yi amfani da mukalkuleta CRS kyautadon tantance CRS ku kuma lissafta duka ta atomatik shida horo zones.
Hanyar 2: Gwajin Lokacin Minti 30
Gwajin lokaci na tsawon mintuna 30 yana ba da saurin kofa kai tsaye:
- Yi dumi sosai (minti 15-20)
- Gudu minti 30 a iyakar ƙoƙari mai dorewa
- Matsakaicin taki = saurin kofa (kimanin Yanki 4)
- Yi amfani da saurin kofa don ƙididdige wasu yankuna
Hanya 3: Sakamakon tseren kwanan nan
Lokutan tsere na baya-bayan nan na iya kimanta kofa:
- tseren 10K:Taki 10K + 10-15 seconds/mile ≈ takin kofa
- Rabin marathon:Rabin gudun marathon - 10-15 seconds/mile ≈ saurin kofa
- tseren 5K:Taki 5K + 25-30 seconds/mil ≈ takin kofa
Ƙididdigar Yankuna daga CRS/Kofa
Da zarar kana da CRS ko takin kofa, yi amfani da waɗannan kaso:
| Yanki | % na CRS Taki | % na Max HR |
|---|---|---|
| Yanki 1 | > 108% | 50-60% |
| Yanki 2 | 104-108% | 60-75% |
| Yanki 3 | 99-103% | 75-85% |
| Yanki 4 | 96-100% | 85-92% |
| Yanki 5 | 92-96% | 92-96% |
| Yanki 6 | <92% | 96-100% |
Don cikakkun ka'idojin gwaji, duba mucikakken aiki jagorar gwaji.
Mitar Gwaji
Yankunan horo suna canzawa yayin da dacewa ta inganta:
- Masu farawa:A sake gwadawa kowane mako 6-8 yayin saurin haɓakawa
- Matsakaici:A sake gwadawa kowane mako 8-12
- Na ci gaba:Sake gwadawa kowane mako 12-16 ko bayan babban shingen horo
- Duk masu gudu:Sake gwadawa bayan tsawan hutu ko kafin sabon zagayen horo
Amfani da Yankunan Horowa da Kyau
Aikace-aikacen Yanki na mako zuwa mako
Misalin Makon Koyarwa (Matsakaici Mai Gudu, mil 50/mako):
| Rana | Aikin motsa jiki | Yanki na Farko | Manufar |
|---|---|---|---|
| Litinin | Huta ko 4 mi farfadowa | Yanki 1 | Farfadowa daga karshen mako |
| Talata | 8 mi tare da 5 × 6 min @ Yanki 4 | Shiyya ta 2, Shiyya ta 4 | Ci gaban bakin kofa |
| Laraba | 6 mi sauki | Yanki 2 | Farfadowa mai aiki, ƙara |
| Alhamis | 7 mi sauki | Yanki 2 | Aerobic tushe kula |
| Juma'a | 9 mi tare da 6 × 3 min @ Yanki 5 | Shiyya ta 2, Shiyya ta 5 | VO2max ci gaba |
| Asabar | 5 mi sauki | Yanki 2 | Shakeout kafin dogon gudu |
| Lahadi | 16 mi dogon gudu | Yanki 2 (+Yanki 3 na zaɓi na zaɓi) | Aerobic tushe, jimiri |
Rarraba Yankin mako-mako:
- Yanki 1-2: ~ 40 mil (80%)
- Yanki 3: ~ 2 mil (4%)
- Yanki 4-6: ~8 mil (16%)
- Jimlar: Kimanin 80/20 rarraba
Kulawa Yanki
Bibiya ko da gaske kuna horo a yankunan da kuke so:
- Yankunan agogon GPS:Saita yankuna na al'ada a agogon agogon ku dangane da saurin gudu ko bugun zuciya
- Binciken bayan-gudu:Bitar lokaci a kowane yanki, daidaita ayyukan gaba yadda ya kamata
- Takaitaccen mako-mako:Yi lissafin adadin jimlar ƙarar a kowane yanki
- Daidaita kamar yadda ake bukata:Idan sauƙin gudu ya shiga Yanki 3, rage gudu na gaba da gangan
Koyi yadda ake waƙa da nauyin horo ta yanki ta amfani da shiHoron Makin Matsi (TSS).
Rarraba Zone Horo
Matsakaicin sauƙi zuwa horarwa mai ƙarfi - rarraba ƙarfi - yana tasiri sosai da sakamako da haɗarin rauni.
Dokar 80/20
Bincike kan ƙwararrun 'yan wasa masu juriya sun nuna daidaitaccen tsarin horo: kusan 80% na ƙarar horo a ƙananan ƙarfi (Zones 1-2), 20% a matsakaici zuwa babban ƙarfi (Zone 3-6).
Rarraba 80/20:
- 80% Yanki 1-2:Gudun motsa jiki mai sauƙi yana gina ƙarfin motsa jiki ba tare da gajiya mai yawa ba
- 20% Yankuna 3-6:Aiki mai wuyar gaske yana ba da ƙwaƙƙwaran karbuwa—kofa, VO2max, da sauri inganta
Yawancin masu tsere na nishaɗi suna yin akasin haka: 50% mai sauƙi, 50% matsakaici (yankin launin toka), yana haifar da gajiya mai tsayi, rashin isassun murmurewa, da daidaitawa mara kyau. Ƙara koyo a cikin namu80/20 jagorar horo.
Horar da Batsa
Horar da aka yi amfani da itayana ɗaukar ƙarin 80/20: ~ 85% mai sauqi (Yanki 1-2), rage girman Yanki 3, ~ 15% mai wuyar gaske (Yanki 4-6).
| Samfura | Yanki 1-2 | Yanki 3 | Yanki na 4-6 | Mafi kyawun Ga |
|---|---|---|---|---|
| 80/20 | 80% | 10-15% | 5-10% | Duk masu gudu, duk nisa |
| Polarized | 85-90% | 0-5% | 10-15% | Gogaggun masu tsere, abubuwan da suka faru |
| Ƙofar-Mai nauyi | 70% | 20% | 10% | Kwararrun marathon 10K-rabi (na ɗan gajeren lokaci) |
Rarraba ta hanyar Horarwa
Rarraba ƙarfi yana jujjuyawa cikin zagayen horo:
| Mataki | Yanki 1-2 | Yanki 3 | Yanki 4 | Yanki na 5-6 | Mayar da hankali |
|---|---|---|---|---|---|
| Gina Gine-gine | 90-95% | 0-5% | 5% | 0-5% | Aerobic foundation |
| Gina Mataki | 75-80% | 5-10% | 10-15% | 5-10% | Daidaitaccen ci gaba |
| Matakin Kololuwa | 70-75% | 10-15% | 10-15% | 8-12% | Ƙarfin ƙayyadaddun tsere |
| Tafi | 75-80% | 10-15% | 5-10% | 5-10% | Kula da inganci, rage girma |
Ƙara koyo game da tsara matakan horo a cikin mumarathon jagorar lokaci-lokaci.
Kuskuren Yankunan Horar da Jama'a
1. Gudun Sauƙaƙe Ranaku Masu Wuya
Matsalar:"Sauƙi" yana gudana zuwa cikin Yanki 3-ba mai sauƙi ba don murmurewa, bai isa ba daidaitawa.
Dalilin Da Yake Faruwa:Matsi na zamantakewa (abokan horarwa suna gudu da sauri), ego (sauƙi mai sauƙi yana jin "kuma sannu"), rashin tarbiyya.
Gyara:Rungumar gudu a hankali. Saita agogon don faɗakarwa lokacin barin Zone 2. Gudu kai kaɗai a cikin sauƙi kwanaki idan ake bukata. Ka tuna: gudu mai sauƙi yana gina lafiyar jiki, ba gwada lafiyar jiki ba.
2. Gudun Wahala Mai Sauƙi
Matsalar:Ƙofa da VO2max motsa jiki da aka yi a ƙoƙarin "matsakaicin matsakaici", ba bugawa ba yankunan da aka tsara.
Dalilin Da Yake Faruwa:Gajiya daga kwanaki masu sauƙi suna gudu sosai, tsoron rashin jin daɗi, rashin takamaiman pacing
Gyara:Nail sauƙaƙan kwanaki na farko (da gaske mai sauƙi), ba da damar cikakken ƙoƙari a cikin kwanaki masu wahala. Yi amfani da motsin agogo faɗakarwa. Rungumar rashin jin daɗi-ya kamata kwanaki masu wahala su yi wahala.
3. Ƙididdigar yanki mara inganci
Matsalar:Yankuna dangane da tsohon gwaji, ƙa'idodin ƙa'idodi (misali, "220 - shekaru"), ko zato.
Dalilin Da Yake Faruwa:Tsallake gwaji, ta amfani da saitunan agogon tsoho, ba sabuntawa azaman dacewa ba inganta.
Gyara:Gwaji da kyau ta amfani da gwajin CRS ko gwajin lokaci na mintuna 30. A sake gwadawa kowane mako 8-12. Yankunan tushe akan ilimin halittar ku, ba nau'ikan dabaru ba.
4. Yawaitar Horon Zone 3
Matsalar:Yawancin horo a Yanki 3 "yankin launin toka" - ba mai sauƙi ba, ba wuya ba.
Dalilin Da Yake Faruwa:Sauƙi yana gudu da sauri, mai wuyar gudu da sauƙi, yana haɗuwa zuwa matsakaicin ƙarfi.
Gyara:Horon Polarize: Yi sauƙi mai sauƙi (Zone 2), mai wuya gaske mai wuya (Yanki 4-5). Rage girman Yanki 3 zuwa <15% na girma.
5. Yin watsi da Lalacewar Zuciya
Matsalar:Yin amfani da yankunan bugun zuciya don horon tazara lokacin da HR ya yi ƙoƙari ta 60-90 seconds.
Dalilin Da Yake Faruwa:Rashin fahimtar lokacin amsawar HR yayin saurin canje-canje mai ƙarfi.
Gyara:Yi amfani da taki don tazara (Zone 4-5), ƙimar zuciya don tsayin daka (Zone 1-3). HR yana aiki da kyau don dogon gudu, ɗan lokaci yana gudana; Taki yana aiki mafi kyau don tazarar VO2max.
6. Yin watsi da Bambancin Mutum
Matsalar:Matsakaicin bin kaso na yanki lokacin da ilimin halittar jiki ya bambanta.
Dalilin Da Yake Faruwa:Dogaro da yawa akan na'urori masu ƙididdigewa, yin watsi da ra'ayi na zahiri.
Gyara:Yi amfani da yankuna azaman jagorori, ba cikakke ba. Daidaita bisa ga ƙoƙarin da aka sani, numfashi, gwajin magana, da daidaitawa. Yankuna kayan aiki ne, ba dokoki ba.
7. Yankunan Tsaye Duk Shekara
Matsalar:Kar a sake gwadawa, yin amfani da yankuna iri ɗaya duk da canje-canjen dacewa.
Dalilin Da Yake Faruwa:Gwaji yana jin wuya, rashin gamsuwa, ba sa ido kan ci gaba.
Gyara:Sake gwadawa akai-akai (kowane mako 8-12). Yankuna yakamata su haɓaka azaman dacewa yana inganta-yankin da ba su da ƙarfi suna nufin gwaji mai ƙarfi, ba rashin lafiyar jiki ba.
Tambayoyin da ake yawan yi
Shin zan yi amfani da taki ko bugun zuciya don yankunan horo?
Dukansu suna da fa'ida. Taki yana da haƙiƙa kuma ba shi da tasiri ta abubuwan waje, manufa don wasan motsa jiki da kuma tazara. Yawan bugun zuciya yana lissafin gajiya, ƙasa, da yanayi, mafi kyau ga guduwar sawu da dogon ƙoƙarin. Hanya mafi kyau: yi amfani da taki don Yankuna 4-5 (tazara), ƙimar zuciya don Yankuna 1-3 (saukin gudu, ɗan lokaci). Yawancin masu gudu suna amfani da su taki azaman ma'auni na farko tare da ƙimar zuciya azaman tabbatarwa ta madadin.
Me yasa yankunan horo na ke jin daban a ranaku daban-daban?
Ƙoƙarin da aka gane a wani yanki da aka ba shi ya bambanta da gajiya, ingancin barci, ruwa, yanayi, da tarawa horo danniya. Takin yanki na 2 yana jin sauƙi lokacin sabo amma yana iya jin matsakaici lokacin gajiya. Wannan al'ada ne - shiyoyi suna bisa ilimin lissafi, ba fahimta ba. Amince yankunan ku, amma daidaita idan ba za ku iya bugun su akai-akai ba (maiyu nuna overtraining ko buƙatar sake gwadawa).
Zan iya amfani da yankunan da ke gudana don horar da injin tuƙi?
Ee, shiyyoyin suna aiki iri ɗaya akan tukwane. Koyaya, saita tuƙi zuwa karkata 1% don dacewa da ƙoƙarin waje (asusun juriya na iska). Wasu masu gudu suna samun wuraren tushen yawan bugun zuciya sun fi amfani a kan tukwane kamar yadda aka fahimta kokarin ya bambanta dan kadan da gudu na waje. Yankunan taki suna aiki daidai amma daidaita maƙalar tuƙi idan mai yiwuwa — taki da aka nuna ba koyaushe daidai bane.
Ta yaya zan yi horo a yankuna a kan tudu?
Tuddai suna ɓata yankuna masu tushen taki-taki ɗaya yana jin daɗaɗawa tudu, sauƙaƙa ƙasa. Zaɓuɓɓuka: (1) Yi amfani da zuciya Ƙoƙarin ƙima maimakon taki akan hanyoyin tuddai, (2) Gudu da ƙoƙari ("Ƙoƙarin Zone 2") ba taki mai tsauri ba, (3) Yi amfani Daidaitaccen taki idan agogon agogon ku yana goyan bayansa, ko (4) Nemo lallausan hanyoyi don takamaiman motsa jiki na yanki. Kwarewa 'yan gudun hijira suna jin daɗin ƙoƙarin yanki ba tare da wani wuri ba.
Idan ba zan iya gudu a hankali don Zone 1 ba fa?
Yawancin masu gudu suna kokawa da Zone 1-yana jin jinkirin da ba a saba da shi ba. Magani: (1) Yi amfani da tazarar tafiyar gudu (misali, gudu 2 min, tafiya 1 min a bugun zuciya na Zone 1), (2) Yarda da cewa Zone 1 na iya nufin 10:30-12:00/mil taki koda kuwa yana ji. m, (3) Mayar da hankali kan Yanki 2 don mafi sauƙin gudu—Yanki na 1 da aka keɓe don dawo da motsa jiki bayan wahala kawai. Tafiya yana da cikakkiyar karɓuwa don farfadowa na Zone 1.
Ya kamata masu farawa suyi amfani da yankunan horo?
Lallai. Mafari sun fi amfana da shiyya-shiyya - yana hana wuce gona da iri ta hanyar tabbatar da saurin gudu ya kasance cikin sauƙi. Da yawa masu farawa suna gudu duk suna gudu sosai (a cikin Yanki 3-4), yana haifar da rauni da ƙonawa. Fara da hanya mai sauƙi: (1) Gwaji don kafa yankuna, (2) Ci gaba da 80% na gudana a cikin Zone 2 (tafiya ta tattaunawa), (3) Ƙara motsa jiki na Zone 4-5. mako-mako da zarar an gina tushe. Yankuna suna ba da tsari don hana kuskuren farawa gama gari.
Yaya daidaitattun yankunan horon smartwatch?
Yankunan da aka samar da agogo sun bambanta da daidaito. Wasu agogon suna amfani da ƙididdigar VO2max ko max HR (kamar "220 - shekaru") wanda zai iya zama kuskure sosai. Mafi kyawun aiki: ƙetare gazawar agogo tare da yankunan da aka gwada (daga gwajin CRS ko gwajin kofa). Yawancin agogo suna ba da izinin daidaita yankin al'ada-yi amfani da wannan fasalin. Yankunan da aka lissafa suna kallo wuraren farawa a mafi kyau; gwaji na musamman yana ba da sahihan yankuna.
Zan iya yin duk gudu na a Zone 2?
Don matakan ginin tushe (makonni 8-12), horo na 90-95% Zone 2 ya dace da tasiri. Duk da haka, dogon lokaci horo yana buƙatar ƙwaƙƙwaran Yanki 4-5 don ci gaba da haɓakawa. Duk Zone 2 yana aiki na ɗan lokaci (gina aerobic tushe) amma a ƙarshe plateaus ba tare da kofa ba da aikin VO2max. Ingantacciyar hanya ta dogon lokaci: 75-85% Yanki 2, 15-25% Yankuna 4-5, Yanki na 3 kadan.
Menene mafi ƙarancin lokacin ciyarwa a yanki yayin motsa jiki?
Don daidaitawa don faruwa: Yanki 2 (mafi ƙarancin mintuna 20-30), Yanki na 3 (mafi ƙarancin mintuna 15-20 ci gaba ko tazara jimlar mintuna 20+), Yanki na 4 (ƙaramar jimlar mintuna 10-15), Yanki 5 (mafi ƙarancin mintuna 8-12 duka a ƙarfi). Taƙaitaccen taɓawa cikin yanki (misali, mintuna 2 a Yanki na 4) yana ba da ƙaramin daidaitawa. Ayyukan motsa jiki yakamata su taru isashen lokaci a yankin da aka yi niyya don ƙarfafawa mai ma'ana.
Shin yankunan horo suna aiki don horar da ultra-marathon?
Ee, amma tare da gyare-gyare. Horarwar matsananci yana jaddada Yanki 1-2 har ma da ƙarfi (85-95% na ƙara). Takin tsere don ultras yakan fada cikin Zone 2 ko ma Zone 1 saboda matsanancin lokaci. Yanki 4-5 aikin ya kasance mai mahimmanci ga kiyaye sauri da inganci amma yana wakiltar ƙaramin adadin horo. Wasu matsananci masu gudu suna yin horo kusan na musamman a cikin Yankuna 1-2 tare da aiki na lokaci-lokaci Zone 4 don kiyaye kofa.
Maganar Kimiyya
Hanyoyin horon yankunan horo da ƙa'idodin rarraba ƙarfi sun dogara ne akan binciken da aka yi bita a cikin motsa jiki ilimin lissafi:
Mahimman Takardun Bincike
- Rarraba Ƙarfi:Seiler S, Tønnessen E. "Tazara, ƙofa, da nisa mai tsayi: rawar da ƙarfi da kuma tsawon lokaci a horon juriya." Ilimin wasanni. 2009- Shaida don ka'idar horo na 80/20
- Matsakaicin Lactate:Beneke R. "Hanyoyin hanyoyin na maximal lactate steady state-apples for gwajin aiki." Eur J Appl Physiol. 2003- Ƙayyadaddun yankunan kofa
- Horon VO2max:Billat VL. "Horar tazara don yin aiki: aikin kimiyya da ƙwarewa." Wasanni Med. 2001- Sharuɗɗan tazara na yanki 5
- Horar da Batsa:Stöggl TL, Sperlich B. "Rarraba ƙarfin horo tsakanin ƙwararrun ƙwararru da manyan mutane masu juriya." Gaban Physiol. 2015- Rarraba yanki a cikin fitattun masu tsere
- Ginin Tushen Aerobic:Esteve-Lanao J et al. "Tasirin rarraba ƙarfin horo kan aiki cikin jimiri 'yan wasa." J Strength Cond Res. 2007- Muhimmancin Zone 2