Sellest artiklist saad teada, kuidas optimeerida oma jooksutreeningut pulsisageduse jälgimise abil. Õpid tundma, mis on pulsisageduse tsoonid, kuidas neid arvutada ja miks on oluline jälgida, millises tsoonis treenid. Samuti vaatame konkreetseid nõuandeid ja näidistreeningut, mis aitab sul seda meetodit täielikult ära kasutada. Treening pulsisageduse järgi on üks tõhusamaid viise, kuidas parandada oma sooritust ja samal ajal optimeerida taastumist.
Pulsisageduse tsoonid ja jooksmine
Kuidas saame tsoone kontrollida?
Pulsisageduse tsoonide jälgimiseks võid kasutada kaasaegset tehnoloogiat, näiteks spordikella või rinnavöö pulsivööd. Need seadmed mõõdavad su hetkepulssi ja aitavad sul hoida treeningut soovitud tsoonis. Kasulik on seadistada ka helilisi või vibratsiooniga hoiatusi, mis annavad märku, kui ületad soovitud intensiivsuse. Maksimaalse täpsuse saavutamiseks on soovitatav ühendada seade rakendustega, mis salvestavad treeninguid ja aitavad su sooritust analüüsida.
Allikas: hyve
Mis on pulsisageduse tsoonid?
Pulsisageduse tsoonid tähistavad erinevaid intensiivsuse tasemeid, mille juures süda pumpab verd kehasse füüsilise tegevuse ajal. Iga tsoon vastab erinevale protsendile maksimaalsest pulsisagedusest (MPS), mis on kõrgeim südamelöökide arv minutis, mida inimene võib saavutada maksimaalse pingutuse juures. Loomulikult on olemas ka puhkeoleku pulsisageduse tabelid. Need tsoonid on määratud protsentidena sinu maksimaalsest pulsisagedusest (MPS). Igal tsoonil on kindel eesmärk ja mõju kehalisele vormile, alates taastumisest kuni vastupidavuse parandamiseni ja maksimaalse kiiruse arendamiseni. Õige jaotus tsoonidesse võimaldab optimeerida treeningu tõhusust ja parandada taastumist pärast rasket jooksu.1,2
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Tsoon 1 (50–60 % MTF): Taastumisjooks, ideaalne puhkuseks pärast rasket treeningut.
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Tsoon 2 (60–70 % MTF): Aeroobse vastupidavuse tsoon, mis tähendab keha tööd madalama intensiivsusega, kus lihased põletavad peamiselt rasva ja kasutavad hapnikku peamise energiaallikana. Oluline pikkade jooksude ja baaskondi parandamise jaoks.
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Tsoon 3 (70–80 % MTF): Aeroobne lävi on punkt, kus keha hakkab suurendama laktaadi tootmist, kuid suudab seda ikka veel tõhusalt lagundada. See tsoon sobib ideaalselt tempojooksudeks ja kiiruse arendamiseks.
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Tsoon 4 (80–90 % MTF): Anaeroobne tsoon, kus keha töötab nii kõrge intensiivsusega, et ei suuda enam piisavalt kasutada hapnikku ja läheb üle anaeroobsetele energiaallikatele. See tsoon on suunatud intervalltreeningule ja maksimaalse kiiruse arendamisele.
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Tsoon 5 (90–100 % MTF): Maksimaalne koormus, mõeldud lühikeste sprintide ja piiride testimise jaoks.1,2,3
Kuidas pulsisagedus sind aitab?
Jooksmine pulsisageduse järgi võimaldab sul kontrollida treeningu intensiivsust ja maksimeerida iga treeningu tõhusust. Treeningtsoonide õige jaotus aitab ennetada ülekoormust ja vähendab vigastuse riski.
Näide: Kui treenid maratoniks, peaks suurem osa su jooksudest toimuma tsoonis 2, mis arendab vastupidavust ja soodustab rasvapõletust.
Allikas: hyve
Pulsisageduse arvutamine jooksmiseks
Kuidas leida oma maksimaalset pulsisagedust?
On mitu meetodit maksimaalse pulsisageduse arvutamiseks:
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Vanuse valem: 220 miinus sinu vanus. Näiteks 30-aastase jooksja MTF on 190 lööki minutis.
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Laboratoorsed testid: Täpsem mõõtmine, mis hõlmab spordiarsti.
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Praktiline test: Jookse 3 minutit maksimaalse pingutusega ja mõõda kõrgeim väärtus.
Pärast MTF-i määramist saad protsentide abil arvutada üksikud tsoonid. 1,3
Kuidas joosta pulsisageduse järgi
Praktilised nõuanded treeninguks
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Keskendu pikaajalisele arengule: Ära unusta, et vastupidavuse arendamine tsoonis 2 on oluline nii algajatele kui ka edasijõudnud jooksjatele.
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Kasuta pulsikella: Pulsisageduse jälgimine võimaldab sul jooksu intensiivsust tõhusalt juhtida.
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Pööra tähelepanu taastumisele: Lisa taastumisjookse tsoonis 1, mis aitavad väsimust vähendada.
Jooksmine pulsisageduse järgi
Levinumad vead
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Madalamate tsoonide ignoreerimine: Paljud jooksjad treenivad liiga intensiivselt, mis viib ületreenimiseni.
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Valesti seatud tsoonid: Ilma MTF-i õige arvutuseta on treeningut tõhusalt raske juhtida.
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Tehnoloogia ebapiisav kasutamine: Pulsikellad ja spordikellad võivad pulsisageduse kontrollimist märkimisväärselt hõlbustada.
Allikas: hyve
Treening pulsisageduse järgi
Milline näeb välja näidistreening?
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Soojendus: 10 minutit tsoonis 1, et keha koormuseks ette valmistada.
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Põhiosa: 20 minutit tsoonis 2 ja 5 minutit tsoonis 4. Korda 3x.
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Mahajooks: 10 minutit tsoonis 1 pulsi rahustamiseks.
Allikad
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Seiler, S., & Tønnessen, E. (2009). Intervals, Thresholds, and Long Slow Distance: The Role of Intensity and Duration in Endurance Training. Sports Science Journal, 27(1), str. 45–53.
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Edwards, S. (1993). The Heart Rate Monitor Book. Sacramento: Fleet Feet Press, str. 89–102.
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Lorang, J., & Sandbakk, Ø. (2019). The Science of Running: Improving Performance and Preventing Injury. Oslo: Human Performance Publishing, str. 132–148.
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