- 21 Mar 2013, 14:23
#301564
Pogosto berem raznorazne strokovne članke in analize in dostikrat se sprašujem kako je mogoče, da v njih najdem takšne nelogičnosti, da mi se zdi smešno, da to sploh lahko objavijo in zavajajo javnost.
Danes me je spet zbodla sledeča nelogičnost v tem prispevku :
http://www.tek.si/ali-je-intenziven-intervalni-trening-ucinkovitejsi-od-dolgotrajnega-teka/
Kot tretji način vadbe je navedeno sledeče:
3) intervalni trening (15 s teka pri 90–95 % HRmax, 15 s aktivnega počitka pri 70 % HR max)
in v originalu:
3) 15/15 interval running (15 s of running at 90-95% HRmax followed by 15 s of active resting at 70% HRmax)
Želel bi videti junaka, ki je sposoben delali ta tip intervalov tako, kot je napisano v tem protokolu ?
Kako teči 15 sek pri 90-95% obremenitvi, vemo vsi ?
Koliko časa je potrebno, da nam se dvigne utrip v to območje ?
Koliko časa je potrebno, da nam utrip pade v 70 % območje, da bi lahko počivali 15 s pri 70 % HR max ?
V vsakem primeru je nemogoče izvajati intervale po tako napisanem protokolu.
Vse kar bi lahko napisali je 15 s šprinta + 15 s počasi, ker utrip v tako kratkih časovnih inervalih ne more varirati v tem razponu, posebej ne, po nekaj ponovitvah, ker s svako ponovitvijo povečujemo kisikov dolg, zaradi kratkega časa regeneracije in ni časa, da bi prišli na 70% MSU, kamoli počivali na 70% MSU.
Vsak pameten ve, da pri kratkih intervalih, utrip ne more biti merilo, in se nikoli ne vadi na osnovi višine utripa.
Imajo srečo, da niso navedli kako so izračunali MSU oz HR max.
Veliko, tudi strokovnih člankov se mirne duše referira na "glupo" formulo HRmax = 200 - leta, ko določa področja vadbe.
Takšne članke, takoj neham brati, ker je škoda časa.
Da je ta formula glupa nam najboljše pove del intervju-a z dr. Gabe Mirkinom v kolesarski reviji RBR:
"How'd this flawed formula come to be?
The interesting answer comes from Gabe Mirkin, M.D., a doc we respect because he's a lifelong athlete who at 74 still rides many miles a week.
Dr. Mirkin says that "although this 220-minus-age formula is the golden standard used today, it is not based on science." Here's why:
"In 1970, a good friend, Sam Fox, was the director of the U.S. Public Health Service program to prevent heart disease. He is one of the most respected heart specialists in the world.
"He and a young researcher were flying to a meeting. They put together several studies comparing maximum heart rate and age.
"Sam Fox took out a pencil and plotted a graph of age verses maximum heart rate and said it looks like maximum heart rate is equal to 220 minus a person's age.
"A pencil mark has been the accepted formula for nearly 40 years. It has been taught in physical education and heart function courses . . . but the whole concept of maximum heart rate and this formula is ridiculous."
Dr. Mirkin continues, explaining that for cyclists, "Your legs drive your heart. Your heart does not drive your legs. Maximum heart rate depends on the strength of your legs, not the strength of your heart.
"When you contract your leg muscles, they squeeze against the blood vessels near them to pump blood from your leg veins toward your heart. When your leg muscles relax, your leg veins fill with blood. So your leg muscles pump increased amounts of blood toward your heart.
"This increased blood fills the heart and causes your heart to beat faster and with more force. This is called the Bainbridge Reflex that doctors are taught in their first year of medical school. The stronger your legs are, the more blood they can pump, which causes your heart to beat faster."
In Dr. Mirkin's view, you can forget heart rate for training purposes. His approach is much like the one we've been recommending for years at RBR.
Do the following, he says, if you're in good health and have no heart problems:
"Three times a week, never on consecutive days, either race or push the pace so that you are at your anaerobic threshold and then use bursts to exceed it to become short of breath. On the other four days, take it easy and do not put pressure on your muscles."
His "anaerobic threshold" is what RBR calls "lactate threshold." It's easy to find (although a bit painful). It's the point where a slight amount of additional effort turns steady deep breathing into shallow panting.
Danes me je spet zbodla sledeča nelogičnost v tem prispevku :
http://www.tek.si/ali-je-intenziven-intervalni-trening-ucinkovitejsi-od-dolgotrajnega-teka/
Kot tretji način vadbe je navedeno sledeče:
3) intervalni trening (15 s teka pri 90–95 % HRmax, 15 s aktivnega počitka pri 70 % HR max)
in v originalu:
3) 15/15 interval running (15 s of running at 90-95% HRmax followed by 15 s of active resting at 70% HRmax)
Želel bi videti junaka, ki je sposoben delali ta tip intervalov tako, kot je napisano v tem protokolu ?
Kako teči 15 sek pri 90-95% obremenitvi, vemo vsi ?
Koliko časa je potrebno, da nam se dvigne utrip v to območje ?
Koliko časa je potrebno, da nam utrip pade v 70 % območje, da bi lahko počivali 15 s pri 70 % HR max ?
V vsakem primeru je nemogoče izvajati intervale po tako napisanem protokolu.
Vse kar bi lahko napisali je 15 s šprinta + 15 s počasi, ker utrip v tako kratkih časovnih inervalih ne more varirati v tem razponu, posebej ne, po nekaj ponovitvah, ker s svako ponovitvijo povečujemo kisikov dolg, zaradi kratkega časa regeneracije in ni časa, da bi prišli na 70% MSU, kamoli počivali na 70% MSU.
Vsak pameten ve, da pri kratkih intervalih, utrip ne more biti merilo, in se nikoli ne vadi na osnovi višine utripa.
Imajo srečo, da niso navedli kako so izračunali MSU oz HR max.
Veliko, tudi strokovnih člankov se mirne duše referira na "glupo" formulo HRmax = 200 - leta, ko določa področja vadbe.
Takšne članke, takoj neham brati, ker je škoda časa.
Da je ta formula glupa nam najboljše pove del intervju-a z dr. Gabe Mirkinom v kolesarski reviji RBR:
"How'd this flawed formula come to be?
The interesting answer comes from Gabe Mirkin, M.D., a doc we respect because he's a lifelong athlete who at 74 still rides many miles a week.
Dr. Mirkin says that "although this 220-minus-age formula is the golden standard used today, it is not based on science." Here's why:
"In 1970, a good friend, Sam Fox, was the director of the U.S. Public Health Service program to prevent heart disease. He is one of the most respected heart specialists in the world.
"He and a young researcher were flying to a meeting. They put together several studies comparing maximum heart rate and age.
"Sam Fox took out a pencil and plotted a graph of age verses maximum heart rate and said it looks like maximum heart rate is equal to 220 minus a person's age.
"A pencil mark has been the accepted formula for nearly 40 years. It has been taught in physical education and heart function courses . . . but the whole concept of maximum heart rate and this formula is ridiculous."
Dr. Mirkin continues, explaining that for cyclists, "Your legs drive your heart. Your heart does not drive your legs. Maximum heart rate depends on the strength of your legs, not the strength of your heart.
"When you contract your leg muscles, they squeeze against the blood vessels near them to pump blood from your leg veins toward your heart. When your leg muscles relax, your leg veins fill with blood. So your leg muscles pump increased amounts of blood toward your heart.
"This increased blood fills the heart and causes your heart to beat faster and with more force. This is called the Bainbridge Reflex that doctors are taught in their first year of medical school. The stronger your legs are, the more blood they can pump, which causes your heart to beat faster."
In Dr. Mirkin's view, you can forget heart rate for training purposes. His approach is much like the one we've been recommending for years at RBR.
Do the following, he says, if you're in good health and have no heart problems:
"Three times a week, never on consecutive days, either race or push the pace so that you are at your anaerobic threshold and then use bursts to exceed it to become short of breath. On the other four days, take it easy and do not put pressure on your muscles."
His "anaerobic threshold" is what RBR calls "lactate threshold." It's easy to find (although a bit painful). It's the point where a slight amount of additional effort turns steady deep breathing into shallow panting.
Nazadnje spremenil StaraKost, dne 21 Mar 2013, 14:33, skupaj popravljeno 1 krat.
When you go hard, go really hard. When you go easy, go really easy !