Gudanar da Load da Horon Hiking

Menene Load ɗin Horo?

nauyin horoyana ƙididdige yawan damuwa na ɓacin rai na jikin ku daga ayyukan motsa jiki. Ya haɗa manyan maɓalli uku:

1. Tsawon lokaci:Yaya tsawon tafiya
2. Ƙarfi:Yaya wahalar tafiya (cadence, bugun zuciya, saurin gudu)
3. Mitar:Sau nawa ka yi tafiya

Gudanar da nauyin horon da ya dace yana ba da dama ga ci gaba mai dorewa yayin da rage haɗarin rauni da overtraining. Sabanin tafiye-tafiye na yau da kullun don sufuri,yawon shakatawa na horoyana buƙatar ci gaba na tsari da shirye-shiryen farfadowa.

Peak-30 Cadence: Ma'aunin Ƙarfafawa

Bincike na baya-bayan nan ya ganoPeak - 30 digiria matsayin mai hasashen sakamako mai ƙarfi na sakamakon lafiya da haɗarin mace-mace, ba tare da jimlar matakan yau da kullun ba.

Menene Peak-30 Cadence?

Peak - 30 digirishine matsakaita cadence (matakai a minti daya) yayin kumafi kyawun mintuna 30 a jerena tafiya a cikin yini. Wannan ma'auni yana ɗaukar ikon ku don ci gaba da tafiya mai ma'ana, gaggauce.

Kololuwa-30 Matsalolin Cadence da Sakamakon Lafiya

Mahimman Bayani:Peak-30 cadence na ≥100 spm yayi dace damatsakaici-zuwa-karfi aiki na jiki(MVPA) kuma yana wakiltar ƙofa don fa'idodin kiwon lafiya masu yawa.

Abubuwan Horarwa

Peak-30 cadence yana ba da jagorar horo mai aiki:

• Saitin manufa:Target Peak-30 cadence na 100+ spm aƙalla kwanaki 5 a mako
• Tsarin motsa jiki:Haɗa aƙalla faɗuwar minti 30 a cikin tafiye-tafiyen yau da kullun
• Bibiyar ci gaba:Saka idanu yana ƙaruwa a cikin ƙimar Peak-30 yayin da dacewa ta inganta
• Takardar magani mai ƙarfi:Yi amfani da yankunan cadence maimakon HR don ƙarin horo mai amfani

Brisk Bouts: Inganci sama da yawa

A gaggarumici gaba ne na tafiya a ≥100 matakai a cikin minti daya (madaidaicin madaidaicin madaidaicin) yana dawwama aƙalla mintuna 10 ba tare da faduwa ƙasa da madaidaicin madaidaicin sama da mintuna 1-2 ba.

Dalilin Kimiyya

Ka'idodin Ayyukan Jiki na Amurka na 2018 sun kawar da buƙatun da suka gabata cewa ayyukan motsa jiki na faruwa a cikin aƙalla mintuna 10. Sai dai bincike ya nuna hakaci gaba da cin karo da junaba da fa'idodi na musamman:

• Daidaitawar jijiyoyin jini:Dogaro da haɓakar HR yana tafiyar da haɓakar aerobic
• Ingancin Metabolic:Mintuna 10+ suna ba da damar hanyoyin rayuwa don cika aikin
• Haɓaka fasaha:Dogaro da mafi girman ƙwararru yana inganta injinan tafiya
• Amfanin tunani:Tunanin "motsa jiki" da gangan vs. motsi na bazata

Makomar Brisk Bout Targets

Haɗu da Ka'idojin Kiwon Lafiyar Jama'a:Minti 150/mako na aiki mai matsakaicin ƙarfi (100+ spm cadence) ya sadu da shawarwarin WHO da CDC don fa'idodin kiwon lafiya.

Ma'aunin ingancin Brisk Bout

Ba duk faɗuwar rana ba daidai suke ba. Ana iya tantance ingancin ta:

1. Kwanciyar Cadence:Karamin juzu'i a kusa da maƙasudi (± 5 spm)
2. Tsawon lokaci:Dogayen fafatawa mai dorewa (minti 30-45)> gajerun fage da yawa
3. Ƙarfi:Matsakaicin matsakaicin matsakaici a cikin faren (110 spm> 100 spm)
4. Daidaituwa:Mitar ranakun bugun jini a kowane mako (kwanaki 5-7> kwanaki 3)

Makin Damuwar Yawo (WSS)

Makin Damuwar Yawo (WSS)awo ne na mallakar mallaka wanda ke ƙididdige nauyin horo na ɗaiɗaikun motsa jiki. Yana daidaita ra'ayoyi daga Makin Damuwa na Koyarwa (TSS) da aka yi amfani da shi wajen hawan keke da gudu.

Hanyoyin Lissafi na WSS

Ana iya ƙididdige WSS ta amfani da ko daibugun zuciyakorashin fahimtakamar yadda ma'aunin tsanani:

Hanyar 1: WSS-Tsarin Ƙimar Zuciya

Lokacin da aka auna ta yankin bugun zuciya:

WSS = Σ (Minutes in Zone × Zone Multiplier)

Zone Multipliers:
  Zone 1 (50-60% HRmax): 1.0
  Zone 2 (60-70% HRmax): 2.0
  Zone 3 (70-80% HRmax): 3.0
  Zone 4 (80-90% HRmax): 4.0
  Zone 5 (90-100% HRmax): 5.0

Misali:Tafiya na mintuna 60 tare da:

• 10 min dumama a cikin Zone 1 = 10 × 1.0 = 10
• Minti 40 a tsaye a cikin Yanki 2 = 40 × 2.0 = 80
• 10 min sanyi a cikin Yanki 1 = 10 × 1.0 = 10
• Jimlar WSS = 100

Hanyar 2: Cadence-Based WSS

Ma'auni na lokaci ta hanyar ƙarfin ƙaranci:

WSS = Σ (Minutes at Cadence × Cadence Multiplier)

Cadence Multipliers:
  60-99 spm (light): 1.0
  100-109 spm (moderate): 2.5
  110-119 spm (mod-vigorous): 3.5
  120-129 spm (vigorous): 4.5
  ≥130 spm (very vigorous): 6.0

Amfani:WSS na tushen Cadence baya buƙatar saka idanu na HR kuma ya fi dacewa ga yawancin masu tafiya.

Mahimman ƙimar WSS ta Nau'in Aiki

Sharuɗɗan Load da Horon mako-mako

Ya kamata nauyin horarwar mako-mako ya zama daidaikun mutane bisa matakin dacewa, maƙasudi, da lokacin samuwa. An ba da jagorori a cikin duka biyunWSSkumamintuna masu kauridon sassauci.

Mafari (kwarewar horon watanni 0-6)

• WSS na mako-mako: 150-300
• Mintuna masu ƙarfi (≥100 spm):75-120 min / mako
• Jimlar lokacin tafiya:120-200 min / mako
• Mafi girma-30 manufa:90-100 spm
• Zama a mako: 4-5
• Mayar da hankali:Daidaituwa, samuwar al'ada, haɓaka fasaha
• Ci gaba:Ƙara da 5-10% a kowane mako

Misalin makon (Jimlar WSS: 250):

• Litinin: Minti 30 cikin sauƙi, 100 spm (WSS 50)
• Tue: Huta ko a hankali yawo na mintuna 20
• Laraba: Tsawon mintoci 35, 105 spm (WSS 70)
• Thu: 25 min tafiya mai sauƙi, 95 spm (WSS 40)
• Juma'a: Huta
• Sat: Tsayayyen tafiya na mintuna 45, 102 spm (WSS 90)
• Rana: Sauƙi 20-30 min

Matsakaici (ƙwarewar horon watanni 6-18)

• WSS na mako-mako: 300-550
• Mintuna masu ƙarfi (≥100 spm):150-250 min / mako
• Jimlar lokacin tafiya:250-400 min / mako
• Mafi girma-30 manufa:Saukewa: 105-115
• Zama a mako: 5-6
• Mayar da hankali:Gina ƙarfin motsa jiki, juriya na sauri, gabatarwar tazara
• Ci gaba:Ƙara da 10% a kowane mako, tare da makonni na farfadowa

Misalin makon (Jimlar WSS: 420):

• Litinin: Tsayayyen tafiya na mintuna 40, 108 spm (WSS 100)
• Talata: 30 min mai sauƙi mai sauƙi, 95 spm (WSS 45)
• Laraba: Tsakanin mintuna 45 (minti 5 × 4 @ 120 spm / 3 min mai sauƙi) (WSS 130)
• Thu: Minti 35 cikin sauƙi, 100 spm (WSS 60)
• Fri: Huta ko minti 20 a hankali tafiya
• Sat: Tsawon tafiya na mintuna 75, 105 spm (WSS 150)
• Rana: Minti 30 cikin sauƙi (WSS 40)

Babban (ƙwarewar horo na watanni 18)

• WSS na mako-mako: 500-900+
• Mintuna masu ƙarfi (≥100 spm):250-400+ min/mako
• Jimlar lokacin tafiya:400-700+ min/mako
• Mafi girma-30 manufa:115-130+ spm
• Zama a mako: 6-7
• Mayar da hankali:Ayyuka, gasa, dabarar tseren tsere
• Ci gaba:Tsawon lokaci tare da matakan horo daban-daban

Misalin makon (Jimlar WSS: 720):

• Litinin: Tsayayyen tafiya na mintuna 50, 110 spm (WSS 120)
• Talata: Minti 40 cikin sauƙi, 100 spm (WSS 70)
• Laraba: 60 min na ɗan lokaci (minti 40 @ 115-120 spm) (WSS 180)
• Thu: Tafiya na dawowa na 35 min, 95 spm (WSS 50)
• Fri: Tsakanin mintoci 50 (minti 10 × 2 @ 130+ spm / 2 min mai sauƙi) (WSS 180)
• Sat: Tsawon tafiya na mintuna 90, 108 spm (WSS 200)
• Rana: Minti 40 cikin sauƙi (WSS 60)

Matsakaicin: Ragi na Nauyin Aiki (ACWR)

TheM: Ratio na Nauyin Aikikayan aiki ne mai ƙarfi don sarrafa haɗarin rauni ta hanyar kwatanta nauyin horo na baya-bayan nan (m) zuwa nauyin horo na dogon lokaci (na yau da kullun).

Lissafi

ACWR = Acute Load (7 days) / Chronic Load (28 days average)

Example:
  Last 7 days WSS: 450
  Average of previous 28 days: 380
  ACWR = 450 / 380 = 1.18

Tafsirin ACWR

Aikace-aikacen Aiki

Hali na 1: Komawa bayan rashin lafiya

• Mako kafin rashin lafiya: 400 WSS
• Ba a rasa kwanaki 10 (matsakaicin kwanaki 28 ya ragu zuwa 285)
• Kada ku koma baya zuwa 400 (ACWR = 1.40)
• Madadin haka: Ci gaba a 250-300 WSS (ACWR = 0.88-1.05)

Yanayi na 2: Ci gaba mai ban sha'awa

• Matsakaicin sati 4 na yanzu: 350 WSS/mako
• Shirye-shiryen mako mai zuwa: Kuna son yin 500 WSS
• ACWR zai zama 1.43 (matsakaici-haɗari)
• Hanya mafi kyau: 420-450 WSS (ACWR 1.20-1.29)

Dabarun Ci gaba Load Horo

Dokar 10% (tare da nuance)

Na gargajiya10% mulkiyana ba da shawarar haɓaka ƙimar horo na mako-mako da bai wuce 10% a kowane mako ba. Yayin da yake da amfani a matsayin jagora, bincike na zamani yana ba da ƙarin hanyoyin da ba su dace ba:

• Don masu farawa:5-10% karuwa na mako-mako ya dace
• Ga ƙwararrun masu tafiya:10-15% karuwa za a iya jurewa idan ACWR ta tsaya <1.30
• Bayan hutu:Ci gaba a hankali (5%) yana da aminci
• A lokacin babban kaya:Kula ko rage maimakon ci gaba da karuwa

Tsawon lokaci: Samfurin 3:1

Mafi kyawun samfurin ci gaba na tushen shaida yana musanyaMakonni 3 na karuwar kayatare da1 mako mai dawowa:

Misalin toshe mako 8 (farawa daga 300 WSS):

Amfanin makonnin farfadowa:

• Yana ba da damar daidaita yanayin jiki (supercompensation)
• Yana sake cika shagunan glycogen
• Yana gyara ƙananan lahani ga kyallen takarda
• Yana rage yawan gajiya
• Yana wartsakar da kuzari da kuzarin tunani
• Yana shirya jiki don toshe horo na gaba

Toshe Lokaci

Don horar da ƙwararrun masu tafiya don yin aiki ko abubuwan da suka faru, tsara horo daban-dabanmesocycles(Yankin makonni 4-8):

Misali na shekara-shekara:

1. Matakin tushe (8-12 makonni):
   • Mayar da hankali: Gina tushen iska tare da ƙarar Zone 2
   • WSS na mako-mako: 400-550
   • 80% na lokaci a 100-110 spm
   • Dogon yawo yana ƙaruwa daga mintuna 60 zuwa 120
2. Tsarin Gina (makonni 6-8):
   • Mayar da hankali: Ƙara aikin ɗan lokaci na Zone 3 da gajerun tazara
   • WSS na mako-mako: 500-650
   • 70% Zone 2, 20% Zone 3, 10% Zone 4
   • 2 ingancin zaman kowane mako
3. Matsayi mafi girma (makonni 4-6):
   • Mayar da hankali: Babban ƙarfi, takamaiman aikin tsere
   • WSS na mako-mako: 550-750
   • Haɗa tazara tsakanin tsere da siminti
   • Kula da ɗan ƙaramin ƙara mai sauƙi
4. Taper (1-2 makonni):
   • Mayar da hankali: Rage ƙara, kula da ƙarfi
   • WSS na mako-mako: 200-350 (rage 50%)
   • Rike 1-2 gajere, zama masu kaifi
   • Ba da fifiko ga hutu da shiri
5. Farfadowa/Tsai (makonni 2-4):
   • Mayar da hankali: farfadowa mai aiki, horon giciye
   • WSS na mako-mako: 150-300
   • Duk tafiya mai sauƙi, babu tsari
   • Farfadowar tunani da ta jiki

Kulawa da Daidaita nauyin horo

Ma'aunin Maƙasudin

Bibiyar waɗannan kullun / mako-mako:

1. Rawan Zuciyar Hutu (RHR):
   • Auna lokacin tashi, kafin tashi daga gado
   • Bi diddigin matsakaicin mirgina kwanaki 7
   • Girman 5-10 bpm yana nuna rashin kammala dawowa
   • Tsayawa tsayi (> mako 1) yana nuna haɗarin wuce gona da iri
2. Canjin Rawan Zuciya (HRV):
   • Babban HRV = mafi kyawun farfadowa da shiri
   • Rage> 10% daga asali = rage shirye-shirye
   • Yi amfani da app kamar Elite HRV, HRV4Training, ko Oura Ring
3. Peak-30 Cadence:
   • Bibiyar yau da kullun don tantance iyawar dorewar ƙarfi
   • Ragewar yanayi na iya nuna gajiya mai tarin yawa
   • Yi amfani azaman nunin shirye-shiryen motsa jiki
4. Gudun Yawo a Matsayin Ƙoƙari:
   • Gwajin wata-wata: Minti 20-30 a daidaitaccen ƙoƙarin da aka gane
   • Inganta gudu a ƙoƙarin ɗaya = ingantaccen daidaitawa
   • Gudun raguwa = rashin isassun murmurewa ko kari

Ma'aunin Ma'auni

Tambayoyin lafiya na yau da kullun (maki 1-5 kowanne):

1. Ingancin bacci:1 = mummuna, 5 = kyau kwarai
2. Matsayin gajiya:1 = gajiya, 5 = kuzari
3. Ciwon tsoka:1 = ciwo mai tsanani, 5 = babu ciwo
4. Hankali/shafi:1 = talaka, 5 = babba
5. Matsayin damuwa:1 = babba mai girma, 5 = maras nauyi

Jimlar fassarar makin lafiya:

• 20-25:Kyakkyawan shiri, ci gaba da horon da aka tsara
• 15-19:Kyakkyawan shiri, horo kamar yadda aka tsara ko an rage kadan
• 10-14:Matsakaicin damuwa, la'akari da mafi sauƙi rana ko guntun zama
• 5-9:Rashin shiri mara kyau, yi rana mai sauƙi ko ɗaukar ranar hutu

Alamomin Dace da lodin Horon

• Jin kuzari da kuzari don yawancin tafiye-tafiye
• Ayyukan haɓakawa a hankali a cikin makonni/watanni
• Daidaitaccen ingancin barci (7-9 hours, jin hutawa)
• Barga ko inganta hutun bugun zuciya
• Ƙananan ciwon tsoka fiye da sa'o'i 24-48 bayan motsa jiki
• Kula da sha'awar tafiya
• Mai ikon kai hari taki/cadences akai-akai

Alamomin Gargaɗi na Ƙarfin Ƙarfafa Horarwa

• Ayyuka:Gudun raguwa, rashin iya kaiwa ga ƙididdiga masu niyya, ƙãra ƙoƙarin da ake gani
• Jiki:RHR mai girma (5-10+ bpm sama da tushe), rage HRV, gajiya mai tsayi duk da hutawa
• Musculoskeletal:Ciwon tsoka mai ɗorewa, ƙananan ƙananan raɗaɗi da raɗaɗi, ƙara yawan abin da ya faru
• Ilimin halin dan Adam:Rashin motsa jiki, bacin rai, damuwa yanayi, wahalar maida hankali
• Barci:Wahalar yin barci, farkawa akai-akai, rashin hutu duk da isassun sa'o'i
• rigakafi:Yawan mura ko cututtuka, jinkirin waraka daga ƙananan raunuka

Tsarin aiki idan alamun gargaɗi sun bayyana:

1. Nan da nan rage nauyin horo da kashi 30-50%
2. Mayar da hankali kan tafiya mai sauƙi, mai daɗi kawai
3. Ba da fifikon barci (nufin awanni 8-9)
4. Bincika abinci mai gina jiki da ruwa
5. Yi la'akari da damuwa mara tafiya (aiki, rayuwa) da adireshin idan zai yiwu
6. Idan alamun sun ci gaba> mako 1, tuntuɓi mai ba da lafiya

Samfuran Rarraba Ƙarfi

Yadda kuke rarraba ƙarfin horo a cikin mako yana tasiri sosai ga daidaitawa da aiki. Ana amfani da samfura na farko guda biyu:

Horar da Batsa (Model 80/20)

The80/20 modelyana raba lokacin horo tsakanin ƙarami da babba mai ƙarfi tare da ƙaramin matsakaicin matsakaici:

• 80% mai sauƙi (Yanki 1-2):95-105 spm, saurin tattaunawa
• 0-5% matsakaici (Yanki 3):Mafi qarancin lokaci a 110-120 spm
• 15-20% wuya (Yanki 4-5):120+ spm tazara da ɗan lokaci

Dalilin:Yana haɓaka haɓakar haɓakar iska (ƙara mai sauƙi) yayin samar da haɓaka mai ƙarfi don aiki ba tare da tara gajiya daga matsanancin matsakaicin aiki ba.

Mafi kyau ga:Nagartattun ƴan gudun hijira, ƴan tseren tsere, horon da ya dace

Misalin jadawalin mako-mako ( jimlar min 300):

• 240 min mai sauƙi (80%): Kullum 30-40 min tafiya mai sauƙi + doguwar tafiya ta karshen mako
• 60 min mai wuya (20%): 2 × tazara / zaman lokaci a kowane mako

Horar da Dala (Tsarin 60/30/10)

Thepyramidal modelyana rarraba ƙarfi a duk yankuna:

• 60-70% mai sauƙi (Yanki 1-2):Tushen ci gaban aerobic
• 20-30% matsakaici (Yanki 3):Tsawon lokaci da gaggawar aiki mai dorewa
• 10% mai wuya (Yanki 4-5):Tazara mai ƙarfi

Dalilin:Ƙarin ci gaba mai ƙarfi a hankali, mafi kyau don haɓaka ƙarfin matsakaicin ƙarfi, mai sauƙin murmurewa daga.

Mafi kyau ga:Mafari zuwa tsaka-tsaki masu tafiya, horar da mai da hankali kan kiwon lafiya, waɗanda ke da rauni

Misalin jadawalin mako-mako ( jimlar min 300):

• 180-210 min mai sauƙi (60-70%): Yawancin tafiya na yau da kullun a cikin jin daɗi
• Matsakaicin mintuna 60-90 (20-30%): 2-3× yawo brisk a kowane mako
• Minti 30 mai wuya (10%): 1 × zaman tazara a kowane mako

Dabarun Farfadowa da Daidaitawa

Ƙarfafa horo yana haifar da karɓuwa kawai idan an haɗa su tare da isassun murmurewa. Ba tare da farfadowa ba, nauyin horo ya zama danniya na horo ba tare da amfani ba.

Dabarun Farfadowa Mai Aiki

1. Tafiya mai sauƙi (60-90 spm):
   • Minti 20-30 a ƙananan ƙarfi sosai
   • Yana haɓaka kwararar jini ba tare da ƙarin damuwa ba
   • Amfanin tunani na motsi
2. Horarwa ta ƙetare:
   • keke, yoga, tai chi
   • Hanyoyin motsi daban-daban suna rage yawan damuwa
   • Yana kiyaye dacewa tare da iri-iri
3. Tsayawa mai ƙarfi da motsi:
   • 15-20 minti kullum
   • Mayar da hankali kan kwatangwalo, idon kafa, maruƙa, ƙwanƙwasa
   • Yana kiyaye kewayon motsi don ingantaccen tafiya

Dabarun Farfadowa Mai Wuce

1. Inganta bacci:
   • 7-9 hours a kowace dare (manyan)
   • Jadawalin barci / farkawa akai-akai
   • Sanyi, dakin duhu (60-67°F / 16-19°C)
   • Iyakance fuska awa 1 kafin barci
2. Abinci don farfadowa:
   • Protein: 1.2-1.6 g / kg nauyin jiki kowace rana
   • Carbohydrates: Isasshen don sake cika glycogen (3-5 g/kg)
   • Ruwa: Kula da launi na fitsari (kodadden rawaya)
   • Abincin da ke hana kumburi: Berries, kifi mai kitse, ganyayen ganye
3. Massage da saki na myofascial:
   • Kumfa yana mirgina minti 10-15 bayan tafiya
   • Mayar da hankali kan maruƙa, ƙungiyar IT, masu sassaucin ra'ayi, glutes
   • Tausar ƙwararru kowane mako 2-4 idan kasafin kuɗi ya ba da izini
4. Nitsar da ruwan sanyi (na zaɓi):
   • Minti 10-15 a cikin 50-59°F (10-15°C) ruwa
   • A cikin awa 1 bayan motsa jiki mai wuyar gaske
   • Zai iya rage ciwon tsoka da kumburi
   • Ba a ba da shawarar fiye da 2× a kowane mako ba

Farfadowar tunani

• Iri:Haɗa hanyoyi, filaye, da shimfidar wurare don kiyaye haɗin gwiwa
• Tattaunawar zamantakewa:Yi tafiya tare da abokai ko ƙungiyoyi don jin daɗi
• Hankali:Gwada wayar da kan jama'a a lokacin tafiya cikin sauƙi
• Zazzage makonni:Hutun tunani daga tsarin horo kowane mako 3-4
• Lokacin Karewa:Makonni 2-4 a kowace shekara na ƙaƙƙarfan tsarin tafiya

Babban Ka'idodin Load ɗin Horarwa

Ƙunƙarar Koyarwa (TRIMP)

TRIMP(Training Impulse) yana ƙididdige nauyin horo ta amfani da bayanan ƙimar zuciya tare da ma'aunin ma'auni don ƙarin ƙarfi.

TRIMP = Duration (min) × ΔHR ratio × 0.64e^(1.92 × ΔHR ratio)

Where:
  ΔHR ratio = (Average HR - Resting HR) / (Max HR - Resting HR)

Misali:

• Tsawon lokaci: Minti 60
• Matsakaicin HR: 130 bpm
• Sauyawa HR: 60 bpm
• Matsakaicin HR: 180 bpm
• ΔHR rabo = (130-60) / (180-60) = 70/120 = 0.583
• TRIMP = 60 × 0.583 × 0.64e^(1.92×0.583) = 60 × 0.583 × 1.94 = 67.9

Lura:Ƙimar TRIMP ba ta dace da WSS kai tsaye ba, amma duka biyun suna ƙididdige nauyin horo.

Fitness-Gajiya Model

Horon yana haifar da sakamako masu gaba biyu:

• Fitsari:Gine-gine mai sannu-sannu, ingantaccen karbuwa mai saurin lalacewa (lokacin kwanaki 42 akai-akai)
• Gajiya:Gine-gine mai sauri, mummunan sakamako mara kyau (kwanaki 7 akai-akai)

Aiki = Fitness - Gajiya

Wannan samfurin yana bayyana:

• Me yasa kwanakin hutu na iya haifar da mafi kyawun aiki (gajiya ta rabu da sauri fiye da dacewa)
• Me yasa tapers ke aiki (rage gajiya yayin kiyaye lafiyar jiki)
• Me yasa makonnin dawowa suke da mahimmanci (sarrafa gajiya da aka tara)

Load ɗin Horon Horon (CTL) da Form

Manyan ma'auni da dandamali kamar Hike Analytics ke bibiyar su:

• CTL (Nauyin Horon na yau da kullun):Matsakaicin nauyi na kwanaki 42 na WSS na yau da kullun - yana wakiltar dacewa
• ATL (Mai Ƙarfin Horarwa):Matsakaicin nauyi na kwanaki 7 na WSS na yau da kullun - yana wakiltar gajiya
• TSB (Ma'aunin Damuwa na Horarwa):CTL - ATL - yana wakiltar tsari/sabo

Fassarar TSB:

• TSB <-30:Babban gajiya, haɗarin wuce gona da iri
• TSB -30 zuwa -10:Yankin horarwa mai albarka, gajiya ta al'ada
• TSB -10 zuwa +10:Tsarin tsaka tsaki
• TSB +10 zuwa +25:Sabo, kyakkyawan shiri na tsere
• TSB> +25:Sabo sosai, amma detraining idan an dore

Gudanar da Load ɗin Horarwa Mai Aiki

Samfurin Tsare-tsaren mako-mako

Tsarin kowane mako tare da:

1. Zaman inganci 1-2:Tazara, ɗan lokaci, ko aikin gudun tsere
2. 1 doguwar tafiya:Minti 60-120 a cikin sauƙi-matsakaici taki
3. 3-4 tafiya mai sauƙi:Farfadowa da tarin girma
4. Ranar hutu 1:Cikakken hutu ko aiki a hankali sosai

Misali matsakaicin mako (Manufa: 420 WSS):

Daidaita Bisa ga Feedback

Hali na 1: Jin gajiya a tsakiyar mako

• Duba RHR (maɗaukaki?) da maki lafiya (ƙananan?)
• Sauya motsa jiki mai wahala tare da tafiya mai sauƙi
• Ƙara ranar hutu idan an buƙata
• Ci gaba da horon da aka tsara lokacin da aka murmure

Yanayi na 2: Jin daɗi da ci gaba da kyau

• Ci gaba da shirin na yanzu (kada a ƙara ƙarin kaya da sauri)
• Ƙara kaya da kashi 5-10% mako mai zuwa
• Yi la'akari da inganci fiye da yawa (ƙara ƙarfi kaɗan)

Yanayi na 3: Ƙarfin aiki mai dorewa

• Yi nazarin damuwa mara horo (aiki, barci, abubuwan rayuwa)
• Rage nauyin horo da kashi 30-40% na makonni 1-2
• Mayar da hankali kan barci, abinci mai gina jiki, da sarrafa damuwa
• A hankali a sake ginawa bayan an tabbatar da murmurewa

Takaitawa: Mabuɗin Ka'idodin Load ɗin Horon

Matakan Aiki:

1. Yi lissafin WSS ɗinku na mako-mako ta amfani da kalkuleta a ƙasa
2. Sanya maƙasudin gaskiya dangane da matakin ƙwarewar ku
3. Tsara ci gaba na mako-mako (5-10%)
4. Jadawalin makonnin dawowa kowane mako 3-4
5. Bi Peak-30 cadence da hutun bugun zuciya kowace rana
6. Yi amfani da tambayoyin lafiya don jagorantar gyare-gyaren yau da kullun
7. Yi bita ACWR mako-mako don kama masu haɗari da wuri
8. Ba da fifikon barci (7-9 hours) da abinci mai gina jiki don farfadowa

Ƙididdige nauyin Horon ku

Yi amfani da lissafin mu na kyauta don tantance nauyin horonku:

• WSS Kalkuleta- Ƙirƙiri Makin Matsi na Hiking don motsa jiki ɗaya

Maganar Kimiyya

Wannan jagorar tana haɗa bincike daga ilimin lissafin motsa jiki, kimiyyar wasanni, da takamaiman nazarin balaguro:

• Del Pozo-Cruz B, et al. (2022)."Ƙungiyar Ƙididdiga na Mataki na yau da kullum da Ƙarfafawa tare da Ciwon Zuciya da Ciwon Zuciya."JAMA Network Bude5 (12): e2248107. [Peak-30 binciken bincike]
• Gabbet TJ. (2016)."The horo-rauni rigakafin paradox."Jaridar British Journal of Sports Medicine50:273-280. [ACWR da hadarin rauni]
• Soligard T, et al. (2016)."Nawa ne ya yi yawa? (Sashe na 1) Bayanin ra'ayi na kwamitin Olympics na kasa da kasa game da kaya a wasanni da kuma hadarin rauni."Jaridar British Journal of Sports Medicine 50:1030-1041.
• Stöggl TL, Sperlich B. (2014)."Tsarin horarwa yana da tasiri mafi girma akan maɓallan jimiri mai mahimmanci fiye da kofa, babban ƙarfi, ko horo mai girma."Gaba a cikin ilimin Halittu5:33. [Rarraba ƙarfi]
• Farashin EW. (1991)."Modeling fitattun wasan motsa jiki." A cikin: MacDougall JD, et al., ed.Gwajin Jiki na Fitattun 'Yan Wasa. Human Kinetics. [Tsarin motsa jiki-gajiya, TRIMP]
• Tudor-Locke C, et al. (2019)."Ayyukan tafiya (matakai / min) da ƙarfi a cikin shekarun 21-40: CADENCE-manyan."Dokar Int J Behav Nutr Phys16:8. [Madaidaicin ƙofa]

Don ƙarin bincike:

• Cikakken Littafin Kimiya
• Binciken Tafiya na Kwanan baya

Matakai na gaba

• Koyi game da yankunan horo na tushen cadence
• Bincika dabarun ɗaukar nauyi horo da ƙididdiga
• Fahimtar ma'aunin gait don saka idanu
• Haɓaka fasahar biomechanics na yawo