{"id":7663,"date":"2021-10-17T09:01:58","date_gmt":"2021-10-17T09:01:58","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=7663"},"modified":"2021-10-17T09:02:00","modified_gmt":"2021-10-17T09:02:00","slug":"sfaturi-pentru-alergatorii-de-anduranta-la-ce-ajuta-analiza-acidului-lactic","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/10\/17\/sfaturi-pentru-alergatorii-de-anduranta-la-ce-ajuta-analiza-acidului-lactic\/","title":{"rendered":"Sfaturi pentru alerg\u0103torii de anduran\u021b\u0103. La ce ajut\u0103 analiza acidului lactic?"},"content":{"rendered":"\n

Dac\u0103 alergarea este una dintre priorit\u0103\u021bile tale \u0219i vrei s\u0103 devii un sportiv competitiv este important s\u0103 \u0219tii c\u0103 al\u0103turi de nivelul VO2Max, analiza acidului lactic este unul dintre cele mai folositoare teste pentru alerg\u0103torii de anduran\u021b\u0103.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

O astfel de analiz\u0103 \u00ee\u021bi ofer\u0103 date esen\u021biale despre rezisten\u021ba ta la efort \u0219i despre punctul la care apare oboseala muscular\u0103.<\/p>\n\n\n\n

Ce este acidul lactic?<\/h2>\n\n\n\n

Acidul lactic este un produs secundar pe care corpul nostru \u00eel produce ca o surs\u0103 suplimentar\u0103 de energie. C\u00e2nd alergi, mu\u0219chii t\u0103i necesit\u0103 o mul\u021bime de energie, iar corpul utilizeaz\u0103 oxigenul ca surs\u0103 principal\u0103 de energie (cunoscut\u0103 sub numele de energie aerob\u0103). Dar c\u00e2nd antrenamentele sunt mai intense, corpul t\u0103u nu este \u00eentotdeauna capabil s\u0103 produc\u0103 suficient\u0103 energie doar prin oxigen, iar atunci apare acidul lactic.<\/p>\n\n\n\n

Sportivii folosesc adesea pragul de lactat pentru a determina cum s\u0103 se antreneze \u0219i ce ritm pot men\u021bine \u00een timpul sporturilor de anduran\u021b\u0103. Deoarece pragul de lactat poate fi crescut foarte mult odat\u0103 cu antrenamentul, mul\u021bi sportivi \u0219i antrenori au conceput planuri de antrenament pentru a cre\u0219te aceast\u0103 valoare.\u200b<\/p>\n\n\n\n

Cunoa\u0219terea pragului lactic al corpului t\u0103u poate fi foarte benefic\u0103, mai ales ca sportiv de anduran\u021b\u0103. De\u0219i corpul t\u0103u poate r\u0103spunde la o activitate fizic\u0103 intens\u0103, nu poate prezice c\u00e2t de mult sau c\u00e2t timp ar trebui s\u0103 genereze energie suplimentar\u0103 pentru tine, a\u0219a c\u0103 tinde s\u0103 se suprasolicite p\u00e2n\u0103 c\u00e2nd se instaleaz\u0103 oboseala.<\/p>\n\n\n\n

Prin cunoa\u0219terea pragului de lactat, vei avea o baz\u0103 pe care vei putea s\u0103 \u00ee\u021bi planifici antrenamentele f\u0103r\u0103 a-\u021bi for\u021ba corpul p\u00e2n\u0103 la epuizare.<\/p>\n\n\n\n

De ce s\u0103 te antrenezi la pragul acidului lactic?<\/h2>\n\n\n\n

Cu c\u00e2t pragul lactat este mai sus, cu at\u00e2t po\u021bi sus\u021bine un efort mai mult timp, la o intensitate ridicat\u0103, f\u0103r\u0103 ca mu\u0219chii s\u0103 oboseasc\u0103, \u00eenainte s\u0103 \u00eenceap\u0103 s\u0103 se acumuleze acidul lactic. <\/p>\n\n\n\n

La sportivii de performan\u021b\u0103 pragul lactat se instaleaz\u0103 la 80-90% din VO2max, \u00een timp ce la persoanele normale acesta apare \u00eencep\u00e2nd cu 50% din VO2max. <\/p>\n\n\n\n

A\u0219adar, cu c\u00e2t e\u0219ti mai antrenat cu at\u00e2t mai mult va cre\u0219te intensitatea la care se produce acidul lactic.<\/p>\n\n\n\n

Cum \u00ee\u021bi po\u021bi \u00eembun\u0103t\u0103\u021bi pragul la care se produce acidului lactic?<\/h2>\n\n\n\n

Cel mai bun mod de a \u00eembun\u0103t\u0103\u021bi utilizarea lactatului de c\u0103tre organism este s\u0103 te antrenezi la pragul acidului lactic. Antrenamentul t\u0103u ar trebui s\u0103 fie suficient de intens pentru a cre\u0219te nivelul de lactat chiar \u00eenainte de punctul \u00een care \u00eencepe s\u0103 creasc\u0103.<\/p>\n\n\n\n

Antrenamentele care te ajut\u0103 s\u0103 \u00ee\u021bi cre\u0219ti acest prag sunt antrenamentele de tip tempo. Antrenamentele de tip tempo te fac s\u0103 alergi suficient de repede pentru a utiliza excesul de lactat \u00een acela\u0219i ritm \u00een care \u00eel produce corpul t\u0103u, astfel lactatul nu se acumuleaz\u0103 \u00een s\u00e2nge. Pentru a vedea \u00een ce const\u0103 \u0219i cum ar trebui s\u0103 fie un antrenament tempo ca s\u0103 fie eficient acceseaz\u0103 acest articol<\/span><\/a>.<\/p>\n\n\n\n

Cum se face analiza lactatului?<\/h2>\n\n\n\n

\u00cen anumite laboratoare specializate analiza lactatuluise face \u00een timpul testului de efort, pe banda de alergare sau pe biciclet\u0103. Viteza este crescut\u0103 la fiecare 3-5 minute, iar la finalul fiec\u0103rui interval se ia o mostr\u0103 de s\u00e2nge din deget \u0219i se analizeaz\u0103 cu ajutorul unui dispozitiv special.<\/p>\n\n\n\n

Surse: trainingpeaks.com<\/span><\/a>, Training Essentials for Ultrarunning(Jason Koop & Jim Rutberg), runnersconnect.net<\/span><\/a>.<\/p>\n\n\n\n

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

Dac\u0103 alergarea este una dintre priorit\u0103\u021bile tale \u0219i vrei s\u0103 devii un sportiv competitiv este important s\u0103 \u0219tii c\u0103 al\u0103turi…<\/p>\n","protected":false},"author":16,"featured_media":7664,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[3295,3271,3296],"yoast_head":"\nSfaturi pentru alerg\u0103torii de anduran\u021b\u0103. 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