Interval training or how to run faster - Tips - together of Day
Are you one of those you after a certain period of training progress stopped? webassign You can not and you can not pass your distance even slightly faster. Large distances you run at a constant speed, progress is not. Error.
Although long continuous runs affect a number of mechanisms aerobic function of man, but for most of these mechanisms of their stimulus is not strong enough, because these runs in a stable physiological condition, especially if you want to run in the higher gear.
The real key is speed training and interval training where you use a combination of repetitive effort, giving rise to high activity of lactate anaerobic energy processes. Described training offers a wide range of intensities, so your body becomes webassign more powerful and faster. Running is in terms of energy processes dominant combination of aerobic (metabolic products are CO2, H2O) and anaerobic effort lactate (lactic acid - lactate).
Well trained endurance runners are able to produce webassign 20-30% more lactate than they did in the same circumstances capable of achieving untrained individuals. This results in a substantial increase in the durability, since their muscles no longer drowning into lactate, but with supplying as fuel for the continuing muscle work. Muscles untrained individuals are 'intoxicated' by lactate after a few intense intervals.
If fast fibers do not train to contribute to the achievement of endurance, at lactate threshold 'tripping' is already webassign in a weaker strain. webassign In contrast to the sprinters to whom the slow fibers do not need to worry about, but you need endurance runners train all types of muscle webassign fibers.
Only then can the long-term strain warrant uninterrupted power supply muscles webassign with energy. ATP is the universal 'donor' energy is produced with the help of aerobic and anaerobic metabolism, and through this with the interaction of fast (white) and slow (red) muscle fibers. Interval or speed training is very strenuous type of training, which are intertwined motor skills, speed and endurance. webassign You can compare it with the very hard work Sisyphus.
According webassign to Greek mythology, Sisyphus webassign was the king of Corinth, well-known for his resourcefulness when Hades, king of death came to him. Sisyphus is a deception Hada chained in shackles. Hades has managed to solve, Sisyphus was punished for his deception. For punishment he had to roll a huge stone up a steep slope to the top of the hill. Every time he was just below the summit, it is a stone rolled down the hill and work began again.
Those who would like to try interval training, webassign should be immediately recalled Sizifovega work. Interval method consists in repeated runs at a relatively short distance webassign with great intensity and intermediate breaks.
The method appears in various webassign forms and causes a variety of training effects, depending on the intensity and duration of load and duration of intermediate intervals of rest. With this type of exercise separated following elements: length of run running speed number of repetitions of the length of the break-out character
This method is suitable for practicing the preparatory phase of training where you will have an emphasis on continuous loads and amount of exercise. The most appropriate level terrain (athletic webassign track, road), where it is possible to measure the length of the intervals.
The biological events in the body in the course of longer distances from 10 km all the way to the marathon can be divided into: the field of medium-intensive loads: this is an area of physiological webassign strain close to the anaerobic threshold, which means the point of imbalance between the quantity produced and consumed laktakta; area in excess of the intensity of the anaerobic threshold (4 mmol / l); area top sheet (so-called 'stady webassign state "); area of lower intensity anaerobic threshold.
Aerobic metabolism during prolonged running operating at maximum webassign value. But the high speed running body can no longer meet the needs for oxygen, so anaerobic activity include lactate processes. The content of lactate in the blood increases, increasing the acidity of the organism as a result webassign of the degradation of glycogen produced byproduct - lactic acid, which means more fatigue in the muscles.
The point at which the starting lactic acid to accumulate in the blood, or where the body is from an aerobic method of work enters the anaerobic mode, called the LT / anaerobic threshold. webassign Also, with this type of training a large burden of the cardiovascular and respiratory system. Since running a combination of aerobic and anaerobic components, webassign the development of specific cross-country endurance complex task. In order to achieve optimal physical adjustments you need in your training plan to use several different
Are you one of those you after a certain period of training progress stopped? webassign You can not and you can not pass your distance even slightly faster. Large distances you run at a constant speed, progress is not. Error.
Although long continuous runs affect a number of mechanisms aerobic function of man, but for most of these mechanisms of their stimulus is not strong enough, because these runs in a stable physiological condition, especially if you want to run in the higher gear.
The real key is speed training and interval training where you use a combination of repetitive effort, giving rise to high activity of lactate anaerobic energy processes. Described training offers a wide range of intensities, so your body becomes webassign more powerful and faster. Running is in terms of energy processes dominant combination of aerobic (metabolic products are CO2, H2O) and anaerobic effort lactate (lactic acid - lactate).
Well trained endurance runners are able to produce webassign 20-30% more lactate than they did in the same circumstances capable of achieving untrained individuals. This results in a substantial increase in the durability, since their muscles no longer drowning into lactate, but with supplying as fuel for the continuing muscle work. Muscles untrained individuals are 'intoxicated' by lactate after a few intense intervals.
If fast fibers do not train to contribute to the achievement of endurance, at lactate threshold 'tripping' is already webassign in a weaker strain. webassign In contrast to the sprinters to whom the slow fibers do not need to worry about, but you need endurance runners train all types of muscle webassign fibers.
Only then can the long-term strain warrant uninterrupted power supply muscles webassign with energy. ATP is the universal 'donor' energy is produced with the help of aerobic and anaerobic metabolism, and through this with the interaction of fast (white) and slow (red) muscle fibers. Interval or speed training is very strenuous type of training, which are intertwined motor skills, speed and endurance. webassign You can compare it with the very hard work Sisyphus.
According webassign to Greek mythology, Sisyphus webassign was the king of Corinth, well-known for his resourcefulness when Hades, king of death came to him. Sisyphus is a deception Hada chained in shackles. Hades has managed to solve, Sisyphus was punished for his deception. For punishment he had to roll a huge stone up a steep slope to the top of the hill. Every time he was just below the summit, it is a stone rolled down the hill and work began again.
Those who would like to try interval training, webassign should be immediately recalled Sizifovega work. Interval method consists in repeated runs at a relatively short distance webassign with great intensity and intermediate breaks.
The method appears in various webassign forms and causes a variety of training effects, depending on the intensity and duration of load and duration of intermediate intervals of rest. With this type of exercise separated following elements: length of run running speed number of repetitions of the length of the break-out character
This method is suitable for practicing the preparatory phase of training where you will have an emphasis on continuous loads and amount of exercise. The most appropriate level terrain (athletic webassign track, road), where it is possible to measure the length of the intervals.
The biological events in the body in the course of longer distances from 10 km all the way to the marathon can be divided into: the field of medium-intensive loads: this is an area of physiological webassign strain close to the anaerobic threshold, which means the point of imbalance between the quantity produced and consumed laktakta; area in excess of the intensity of the anaerobic threshold (4 mmol / l); area top sheet (so-called 'stady webassign state "); area of lower intensity anaerobic threshold.
Aerobic metabolism during prolonged running operating at maximum webassign value. But the high speed running body can no longer meet the needs for oxygen, so anaerobic activity include lactate processes. The content of lactate in the blood increases, increasing the acidity of the organism as a result webassign of the degradation of glycogen produced byproduct - lactic acid, which means more fatigue in the muscles.
The point at which the starting lactic acid to accumulate in the blood, or where the body is from an aerobic method of work enters the anaerobic mode, called the LT / anaerobic threshold. webassign Also, with this type of training a large burden of the cardiovascular and respiratory system. Since running a combination of aerobic and anaerobic components, webassign the development of specific cross-country endurance complex task. In order to achieve optimal physical adjustments you need in your training plan to use several different
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