{"id":6433,"date":"2021-06-13T20:17:57","date_gmt":"2021-06-13T20:17:57","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=6433"},"modified":"2022-07-09T06:06:41","modified_gmt":"2022-07-09T06:06:41","slug":"5-componente-esentiale-pentru-antrenamente-eficiente","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/06\/13\/5-componente-esentiale-pentru-antrenamente-eficiente\/","title":{"rendered":"5 componente esen\u021biale pentru antrenamente eficiente"},"content":{"rendered":"\r\n

1. Intensitate<\/strong><\/p>\r\n\r\n\r\n\r\n

2. Volum<\/strong><\/p>\r\n\r\n\r\n\r\n

3. Frecven\u021b\u0103\/Repeti\u021bie<\/strong><\/p>\r\n\r\n\r\n\r\n

4. Mediu \u00eenconjur\u0103tor: teren, suprafa\u021b\u0103, diferen\u021b\u0103 de nivel<\/strong><\/p>\r\n\r\n\r\n\r\n

5. Caden\u021ba \u0219i lungimea pasului<\/strong><\/p>\r\n

\"\"<\/p>\r\n\r\n\r\n\r\n

1. \u00cen alergarea montan\u0103 este destul de greu s\u0103 m\u0103sori intensitatea, pe plat e mai simplu s\u0103 urm\u0103re\u0219ti o anumit\u0103 vitez\u0103 sau pulsul. Dar, pe munte este imposibil s\u0103 men\u021bii acela\u0219i pace pentru o perioad\u0103 de timp din cauza terenului \u0219i a diferen\u021bei de nivel. A\u0219adar cea mai bun\u0103 metod\u0103 de a m\u0103sura intensitatea r\u0103m\u00e2ne efortul resim\u021bit, pe care \u00eel putem m\u0103sura pe o scar\u0103 de la 1 la 10.<\/p>\r\n\r\n\r\n\r\n

2. Volumul este totalul antrenamentelor pe care le faci \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103, o lun\u0103, un an, sau o \u00eentreag\u0103 carier\u0103. M\u0103surarea volumului ar trebui f\u0103cut\u0103 \u00een ore, nu neap\u0103rat \u00een kilometri, deoarece 2 ore de alergare pe plat sunt aproximativ egale cu 2 ore alergate pe trail, resim\u021bind acela\u0219i efort. Dar 10 km pe plat nu sunt egali cu 10 km pe trail. C\u00e2nd alerg\u0103m nu trebuie s\u0103 neglij\u0103m intensitatea antrenamentelor, nici nu putem alerga mereu acelea\u0219i distan\u021be la acela\u0219i pace, dar nici nu putem avea doar antrenamente intense.<\/p>\r\n\r\n\r\n\r\n

Echilibrul \u00eentre volum \u0219i intensitate este foarte important. Facem alerg\u0103ri intense pentru dezvoltarea capacit\u0103\u021bii cardiovasculare dar facem \u0219i antrenamente u\u0219oare pentru recuperare, altfel vom ajunge la dezechilibru \u0219i chiar la accident\u0103ri sau depresie.<\/p>\r\n\r\n\r\n\r\n

3. Frecven\u021ba antrenamentelor este de asemenea important\u0103, iar \u00een func\u021bie de efortul resim\u021bit ne putem da seama dac\u0103 avem nevoie de o pauz\u0103 sau dac\u0103 nu a fost destul de intens antrenamentul.<\/p>\r\n\r\n\r\n\r\n

Frecven\u021ba alerg\u0103rilor se cre\u0219te progresiv, la fel ca \u0219i volumul. Este important ca aceast\u0103 cre\u0219tere s\u0103 nu fie mai mare de 10% de la o s\u0103pt\u0103m\u00e2na la alta.<\/p>\r\n\r\n\r\n\r\n

4. Mediul \u00eenconjur\u0103tor este foarte important \u0219i po\u021bi folosi anumi\u021bi factori pentru a manipula antrenamentele tale. De exemplu, po\u021bi face intervale \u00een pant\u0103. Pentru a \u00ee\u021bi cre\u0219te beneficiile recomand executarea intervalelor \u00een pant\u0103 deoarece efortul depus provoac\u0103 o cre\u0219tere mai mare a capacit\u0103\u021bii aerobice \u0219i automat \u00ee\u021bi cre\u0219te capacitatea cardiovascular\u0103.<\/p>\r\n\r\n\r\n\r\n

\u00cen alergarea montan\u0103 de obicei alergi pe diferite suprafe\u021be, p\u0103m\u00e2nt, iarb\u0103, pietri\u0219, st\u00e2nc\u0103, sau chiar asfalt. Astfel stresul resim\u021bi\u021b de picioare este diferit. De aceea este important s\u0103 te preg\u0103te\u0219ti pe trasee c\u00e2t mai asem\u0103n\u0103toare cursei. Antrenamentele nu sunt doar despre dezvoltarea cardiovascular\u0103 \u0219i a vitezei, antrenamentele \u00ee\u021bi preg\u0103tesc \u0219i mu\u0219chii, tendoanele \u0219i articula\u021biile pentru provoc\u0103rile ce urmeaz\u0103.<\/p>\r\n\r\n\r\n\r\n

5. Caden\u021ba \u0219i lungimea pasului sunt dou\u0103 lucruri destul de importante. De obicei cu c\u00e2t e\u0219ti mai antrenat cu at\u00e2t acestea cresc, dar trebuie s\u0103 le acorzi aten\u021bie de la \u00eenceput. O caden\u021ba mai mare scade impactul piciorului cu solul iar astfel efortul resim\u021bit de picior este mai mic. De altfel, cu c\u00e2t pasul t\u0103u este mai lung acoperi o distan\u021b\u0103 mai mare \u00eentre pa\u0219i, astfel e\u0219ti mai economic. Dac\u0103 \u021bii cont de aceste dou\u0103 lucruri nu numai c\u0103 devi mai rapid dar vei adapta mu\u0219chii \u0219i tendoanele la o mi\u0219care mai larg\u0103, te vei sim\u021bi mai liber \u0219i mai flexibil.<\/p>\r\n\r\n\r\n\r\n

Scris de: Alin C\u00eerdei<\/em><\/p>\r\n","protected":false},"excerpt":{"rendered":"

1. Intensitate 2. Volum 3. Frecven\u021b\u0103\/Repeti\u021bie 4. Mediu \u00eenconjur\u0103tor: teren, suprafa\u021b\u0103, diferen\u021b\u0103 de nivel 5. Caden\u021ba \u0219i lungimea pasului 1….<\/p>\n","protected":false},"author":16,"featured_media":6440,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[170,3160,3350,2890,2898,2887,2888,407,2891,2889,2893,2892,2899,2895,1718,2894,2897,2896,2842],"yoast_head":"\n5 componente esen\u021biale pentru antrenamente eficiente - Outdoor Magazine<\/title>\n<meta name=\"description\" content=\"5 componente esen\u021biale pentru antrenamente eficiente1. Intensitate2. Volum3. Frecven\u021b\u0103\/Repeti\u021bie4. Mediu \u00eenconjur\u0103tor: teren, suprafa\u021b\u0103, diferen\u021b\u0103 de nivel5. 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