A clear notion of technology solutions directly, as a coach and sports psychologist, Jason Karp has been very popular with track coach version of the welcome. This article explains the importance of measuring heart rate and why he was there to help coach.
heart is the strongest human emotion, a symbol of love. The heart is the core, the heart is the center, it appears in the lovestruck girl graffiti on school notebooks, it appears in the words of gratitude the people (dexterous hands of the sinking heart represents life and death. When even salute the American flag and singing the national anthem, we will put our hands on the heart, expressing loyalty and respect.
ancient Greeks may be the first to know the heart of existence, they call kardia. Our vocabulary heart cardiac, cardiovascular cardiovascular, ECG electrocardiogram (ECG or EKG), echocardiogram echocardiogram, doctors cardiologist and heart disease are derived from the word of the word. Greek philosopher Aristotle that the heart is the soul of the center of the throne and humans. Of course, it is the most special human muscle in vivo. Always keep the heart working, from our birth until our death before. For our lives, the heart with its unique ability to be responsible for the most important chemical elements, oxygen delivery to our body. This is our most important body fluids, blood is delivered to how to run our organs and muscles. In running, we can train the heart beat more efficiently, each beat of a pumping more blood (and oxygen).
in duration for the training, the provision has been running only a rough estimate of strength, because the adjustment of strength athletes often rely on the strength of feeling. Accurately reflect the intensity measurements run, that metabolic needs, including oxygen consumption (VO2) and blood lactate concentration, laboratory facilities are subject to restrictions. In contrast, said the contraction of the heart 4 heart atrium - is the most easily measured per second, reflecting the physiological indicators of run strength, which for our work as coaches, providing a very reliable and objective variables.
reported in slightly lower than the ventilation threshold (an exercise intensity, when lower than it is when, CO2 emission is greater than the amount of O2 inhalation) observed that the heart rate, compared with other physiological indicators, such as blood lactate concentration, output power, ventilation (per minute of air inhaled or exhaled volume) and CO2 excretion (VCO2), to better reflect the long duration of exercise intensity (Boulay et al, 1997). This is good news for the coaches because the players determine the heart rate was significantly lower than determine their blood lactate concentration and VO2 easier.
the way the heart is always improve the Prophet heart rate, body movement response. In fact, the exercise intensity and there is a very linear relationship between heart rate --- the greater the intensity, the higher heart rate, and only when the exercise intensity is very large, it becomes nonlinear (heart rate reached a plateau.) Because of its prophet, you can use heart rate training intensity requirements. Players can also use the heart rate monitor progress over time or not. For example, with athletes to improve physical fitness, in the same heart rate, they will run faster; at the same speed, their heart rates lower.
generally have two ways to use heart rate to determine intensity. The first is simply to get your players age, maximum heart rate (max HR) percentage. Determine the approximate maximum heart rate (max HR) can be 220 minus the players age. For example, a 20-year-old youth, the maximum heart rate of about 200 bpm (220-20), target heart rate for 70 - 80% is equivalent to 140 - 160 bpm.
target heart rate calculation using the second method involves the scope of a static heart rate, to inventor named, called Karvonen method. Athletes calculated target heart rate, maximum heart rate minus the static heart rate, and then take the required percentage, then add product and static heart rate. Heart rate, maximum heart rate and the difference between a static, known as heart rate reserve (HRR).
If the 20-year-old youth if the static heart rate 50 bpm,UGGs, target heart rate for the 70 - 80% HRR, calculated as follows:
HRR = (220-20) - 50 = 150 bpm, lower = (150 x 0.70) + 50 = 155 bpm, upper limit = (150 x 0.80) + 50 = 170 bpm. Using the Karvonen formula especially attractive because of its strength and athletes run the estimated maximum oxygen consumption (VO2 max) related. For example, 75% HRR equal to 75% VO2 max. (However,% HRR or% VOmax compared with% max HR, there are about 10% of the difference. For example, 75% HRR is approximately equal to 85% max HR.)
When using the Karvonen method, each over a month, you should re-test the athletes static heart rate, re-calculated target range, because the static heart rate increased with decreased cardiovascular capacity. However, as the training response, static (or running) can reduce the number of heart there is a limit.
remind you of the athletes, the target heart rate is not zero. For endurance training by running, the static heart rate because stroke volume reduction (left ventricular heart pump every jump out of the blood) increased and parasympathetic activity increased. The maximum heart rate decreased with age (about 1bpm / year), you should increase with age athletes, and constantly adjust the target heart rate.
Remember, the use of Not all of the same year, the maximum heart rate were the same (Wilmore and Costill, 1988). In fact, 68% of the population of the maximum heart rate would fall within the standard deviation of the average.
huge margin of error can lead to strength or running under low or high, can not guarantee the best training effect. The formula may overestimate the maximum heart rate of those trained, and untrained people underestimate. A more accurate method for determining maximum heart rate is in full run, such as race or timed test, test your heart rate athletes.
Once your actual maximum heart rate of athletes, we should know exactly what should be required to become a target heart rate is a complicated thing, considering the given% maximum heart rate for the duration of the different variables in runners great. This depends in part on the overall fitness and his athletes specific lactate threshold (muscle and blood lactate began to quickly gather the point strength).
example, a high school freshmen to run only a few minutes only discomfort, even in the 60% max HR intensity; while a race-based college runners run to 90% max HR, there is no obvious discomfort. Therefore, the most important requirement is the intensity, players must take into account your current physical fitness. Make sure you use any of the other major factor is the heart of the specific training objectives.
AEROBIC ENDURANCE --- Endurance
continuous aerobic running, 30 to 60 minutes (or longer), should be about 70 - 75% max HR (60-65% HRR) intensity. The purpose of this run is to change the running fiber cells, such as increased number of mitochondria and capillaries and size. For this type of training, in order to produce such a change, all of your runners only 70 - 75% max HR intensity. Training stage an annual basis, the amount of time in improving the weeks running, the majority of your players should be 70 - 75% max HR intensity training.
. If the running process
aerobic capacity in athletes within, and for his or her normal training part of the heart rate to keep constant throughout (as long as the ground flat, the weather was not too hot). In the long run very long process,
when glycogen concentration decreased continuously, with the body's fatigue, heart rate will begin to drift upwards.
LACTATE THRESHOLD --- lactate threshold
If the purpose to improve the lactate threshold, training intensity is about 80-90% max HR. The intensity of the feeling of The better your physical fitness of athletes, they max HR of dollars higher lactate threshold, so, in order to increase lactate threshold, they must train with greater intensity. By raising the lactate threshold, your athletes will be able to run more and run longer. The training heart rate zone training in the latter part of the annual physical fitness and athletic training in the early years.
AEROBIC POWER (VO2 MAX) --- aerobic power (maximal oxygen consumption)
low-intensity running to build endurance for the foundation and between the recovery of high-intensity training, and strength is over 90% max HR is the best training to improve aerobic capacity (Wenger and Bell, 1986). This is because with this strength training can improve VO2 max.
aerobic interval (to continue for more than 2 minutes, then break and then continue) is mainly used for training and VO2 max related cardiac dysfunction (eg, heart stroke volume, power output, contractility, etc.). Since VO2 max in or very close to 100% max HR,UGG boots cheap, your athletes should be at or very close to 100% max HR intensity of this interval training.
the required strength, the coach must be very careful, if the 6:00 per mile up to max HR, then certainly 5:45 per mile up to max HR. Because the training is for VO2 max, and 6:00 1 mile run can be repeated to achieve training purposes. Players can run faster to your tired legs just to add more points. Remember, the training aims to stimulate with the minimum force to produce the required adaptation. Typically, the intermittent exercise heart rate zone is the Athletic Training at your stage.
ANAEROBIC GLYCOLYSIS --- anaerobic glycolysis
.
anaerobic interval (high-intensity running for 30 seconds to 2 minutes, followed by a long recovery, then continue) is to train patient and relieve muscle acidosis, increase of fast muscle fibers stretching speed. Heart rate usually does not use oxygen intermittently, because the speed of your athletes have achieved far more than just the speed max HR. In addition, if anaerobic interval short enough, do not even have time to raise the heart rate to the highest value.
Table 1 summarizes the different types of training and the corresponding heart rate, applies to the entire training year. Although among the coaches on the training throughout the training year in the exact order, there are different theories and views, one thing is constant, that is, the purpose of each training and the corresponding heart rate should always be consistent.
Note that for each training is given in the table the percentage of heart rate, not the heart rate. The reason is two aspects. First, since different lactate threshold and running economy in a given intensity, the runner's heart rate is different. Second, in the process of interval training, with the repeat run in turn, heart rate will continue to drift upward.
example, an athlete run 6 x 800m, with speed at 2:30, due to the accumulation of fatigue, he ran the last few repeated several heart rate will be higher than initially. His training heart rate may appear: 181, 181, 183, 184, 186, and 188 bpm. With increasing fatigue
athletes, as compensation, the heart must speed up the beat, pumping more oxygen to working muscles. Heart rate in the training process can help determine when physical trainer has been improved. For example, two weeks after the athlete to run the same 6 x 800m, his heart rate is: 179, 179, 180, 180, 182, and 183 bpm. Assuming all other factors were not changed (temperature, wind conditions, fatigue), you can say that this athlete has improved his physical fitness.
data using tables, athletic training in the early weeks of a 5,000 m program may be players like this:
Monday: 2 mile warm-up @ 70-75% max HR; 5 x 1200 m @ 95-100% max HR, Equal time jogging recovery; 2 miles of cold body @ 75% max HR,
Tuesday: 8 miles @ 70-75% max HR,
Wednesday: 2 mile warm-up @ 70-75% max HR; 3 - mile run @ 80-90% of lactate threshold max HR; 2 英里 cold body @ 70-75% max HR,UGG boots clearance,
Thursday: rest,
Friday: 5 miles @ 70-75% max HR
Saturday: race
Sunday: 10 miles @ 70-75% max HR.
ENVIRONMENTAL CONDITIONS --- State of the Environment
athletes running your environment will greatly affect the heart rate response to training. Running at high temperatures, in order that peripheral blood flow to the skin layer to improve the body's evaporative heat loss will increase the heart rate; and running in the winter, in order to retain heat, reduce the heart rate. Thus, in the winter run, with 7:00 per mile rate, heart rate up to 130 bpm; and with the same speed, in the summer running, even if your physical fitness of athletes has increased, heart rate is also up to 140 bpm.
.
at high temperatures, in order to maintain the temperature at safe levels, the more body heat, increased heart rate, the more. Thus, at high temperatures, long distance running, the heart rate with the continued running will continue to drift upward. Once accustomed to high temperatures, the athletes in training can be extended to previously unable to adapt the heart rate.
run plateau gives the environmental impact of long-distance running to improve his or her heart rate. The higher the altitude the less oxygen available hemoglobin (blood oxygen carrier), resulting in decreased muscle cells get the oxygen. Therefore, in order to muscle oxygen, the heart has to increase heart rate.
on.
Also,cheap UGG boots, once your players used to high altitude, the heart rate reduction and habit than before, though not completely reduced to low elevations in heart rate. Given the strength of high altitude, the habits of heart rate caused, as a time stamp, you can tell the coaches when the players made the effects of altitude training, when participants can return to lower altitudes.
HEART RATE MONITORS --- Heart Rate Monitor
ning.
the past, the lack of measuring instruments, to determine the heart rate in the training process very difficult. Runners had to stop en route, a number of them Wanmai or neck veins. Thanks for stopping exercise, heart rate decreased rapidly, especially in well-trained persons, this method is unable to obtain an accurate heart rate while running.
it.
Today, electronic heart rate monitor can accurately determine when the heart is running. Just wear heart rate monitors in the chest, the wireless signal can spread to watch real-time display of heart rate during training. Although the heart rate for all athletes to buy some expensive, wear also need time to adapt and use the information obtained compared to the time and money are value for money.
effort.
use of heart rate is one of the greatest benefits can be restored to run slow enough to make your athletes in the day before the full restoration of interval training, preparing for the next day after interval training. Therefore, as an objective method, heart rate so that coaches can accurately determine the appropriate intensity.
meal.
However, it is important to remember that, although in any given training intensity, heart rate can reflect the actual physical a player as an independent variable, the use of heart rate monitors have some limitations. In addition to physical fitness, the heart rate often affected by other factors, including emotional status, environmental conditions, amount of sleep, or after dinner time.
athlete.
a good way to coach all players wear heart rate monitors, and with their combination of speed and heart rate. Coaching can also be proposed training on speed and with his or her actual heart rate. For example, Jack Daniels coach made with different specific speed training should be based on player results determined by VO2 max, Daniels called VDOT with athletes with speed, every athlete can generate a complete heart rate program.
observable.
Once this plan, the coach can specifically address his or her time in training a year, with velocities at a specific percentage of the maximum heart rate for training intensity. After months or years of training, different training in the use of different heart rate with a different combination of speed and make more specific to improve physical fitness, and more easy to observe.
.
the high school and college coaches can monitor their athletes are usually 4 years, from the knowledge gained in this training system, if not for the physiological laboratory, or at least valuable.
.
Finally, by monitoring the heart rate training, a long time, your players will learn a given intensity of feeling. This is important because more attention to their bodies, as well as the relationship between physical and perceived intensity is an important step to improve athletic performance. At least, they can appreciate the amazing adaptability of the runners of the body.
(Translation: This article is taken from a foreign site)
No comments:
Post a Comment