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Je lepšie behávať na počet odbehnutých minút alebo na kilometre?
Je lepšie behávať na počet odbehnutých minút alebo na kilometre? Aký spôsob tréningu je najvhodnejší?
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Zoberme do úvahy dva extrémy – elitného bežca, pre ktorého je výklus tempo 3:40 min/km, kým začiatočník ubehne kilometer za cca 7 minút. Za jednu hodinu je to rozdiel 7 – 8 km. Ak by hypoteticky venovali tréningu rovnaký čas, rozdiel by bol 40 – 60 km/týždenne. A to len kvôli odlišnej kondícii.
U menej trénovaných jedincov je lepšie vyjadrovať celkový objem tréningového zaťaženia časom. V niektorých prípadoch by sa mohlo zdať vynakladané úsilie značne poddimenzované. Ak začiatočník nabehá týždenne 23 km, tak sa to môže rozdeliť na 4 x týždenne po 40 minút. Na začiatok úplne postačujúce. Z pohľadu skúseného bežca je 23 km/týždenne málo. Neviem povedať, či je lepšie sa naháňať za kilometrami, alebo minútami či hodinami a okrem toho treba brať do úvahy aj kvalitu tréningu/intenzitu.
Apropo, aj vrcholoví športovci vyjadrujú tréningové ukazovatele časom. Napr. v triatlone sa to inak ani nedá. Za jednu hodinu pri ľahko a ž stredne intenzívnom tréningu napláva priemerný triatlonista 3 – 3,5 km, na bicykli to vychádza 30 – 35 km a prebehne 11 – 13 km. Ak sa vrátime k samotnému behu, tak je určite rozdiel v kvalite nabehaných kilometrov na hrebeni Malých Karpát ako po hrádzi.
Mne sa osvedčilo monitorovať svojich klientov na základe času, ktorý strávia v jednotlivých tréningových zónach (týždenný sumár). Z fyziologického hľadiska je menší účinok z behu pri dávke 80 km/týždenne v pomalom tempe ako 50 km/týždenne, kde sa striedajú tréningy vysokej, strednej a nízkej intenzity.
Neviem jedným článkom odpovedať na otázku, aký spôsob tréningu je najvhodnejší. Hlavnou myšlienkou je pestrosť. Striedanie tréningov s rôznou dĺžkou a intenzitou. Pri intervalovom tréningu treba obmieňať dĺžku trvania jednotlivých úsekov a aj odpočinku. V žiadnom tréningu neexistuje uniformný vzorec. Monotónne jednotvárne tréningy ešte z nikoho šampióna nespravili.
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8.5.2020 /
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Poradňa Viktora Bielika / Autor: doc. RNDr. Viktor Bielik, PhD. / Foto: Bigstock
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NAJČÍTANEJŠIE
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