DKN technology Space Run Manual De Instrucciones página 37

Descending or stagnating performances can be signs
of overload . Also an increased heart rate can lead to
overload, which also increases the risk for injuries.
Muscular trainingperiode
To prevent physical overload by overtraining, we
recommend you to train no longer than 4 to 6 weeks
on one territory. Divide your training up into different
periods and change your program regularly.
Training unity = one training session
•
Micro cycle : all training sessions during 1 week
•
Meso cycle : groups 3 to 5 micro cycles. In
•
muscle training, the meso cycle is a training
which emphasizes endurance, increase of size or
power.
Macro cycle : groups different meso cycles and
•
can take a few months (6 to 12 months).
Now you find some more information about the
different features of each territory:
Endurance
A run of 400 meter requires endurance and power.
The endurance training will include a preset series
and the repetition of it. Attention ! the recuperation
period is also very important. The lactic acid in the
muscles will increase and will cause an inflamed
feeling when the tiredness keeps increasing.
One of the greatest effects of a training with
extended efforts is the increase of the tolerance of
the acid in the muscles, which can be put into work
as follows: there will appear different causes who will
neutralize a part of the lactic acid; muscles will no
longer be sour, this brings along a extended action
for a few seconds, or by repetition, by which they
refuse to go on.
Increase of the muscular mass
The growth of our muscle cells is promoted by an
extended stimulant. The use of energetic
phosphates of the muscle cells is reduced to a
minimum. The corn of the cell, which also contains a
product of proteins, under the form of muscle fibres,
also works in on the thickness of the muscles.
Maximal power/ effort
The maximum power of the muscle depends on the
average thickness, and also on the number of muscle
fibres due to movement. The interaction between the
nerves and the muscles determine the capacity of a
muscle during an effort.
Training period: endurance
Competition sports is one of the basics to set up a
training schedule in function of endurance. The
sporty amateur once again takes advantage of the
benefits of a training set up for a competitive
sportsman. As the weights and the repetition of the
exercises play an important part in the measurement
of our "tiredness" in the training of muscle
development, the heart rate is the most important
element in the endurance training.
Before we give you some recommendations for
cardio training, it is important to know your maximum
heart rate. We can determine this rate by a test which
will ask a maximum effort of our cardio-vascular
system. This test whoever is not suited for the sporty
amateur. However we can determine our maximum
heart rate by another formula : 220 minus our age.
Starting from this formula, our optimal heart rate in
function of age, will be between 70 and 85% of our
maximum heart rate obtained during a cardio-
vascular training session, and between 60 and 70%
during a metabolism training.
We have different ways of training in the endurance
sports.
Continuous training
•
Training by interval
•
Repetition training
•
Competition training
•
Continuous training is most used in leisure sports,
training by interval in a less way. Repetition and
competition training mostly ask for exceptional and
intense efforts and therefore they are not
recommended for the sporty amateur.
A continuous training is characterized by a training
over a longer period, without interruption of the effort.
The most sporty amateurs automatically go for this
kind of training.
They often become good results when the level of
effort corresponds to the optimal heart rate in a
certain age category.
The training by interval usually contains a series of
efforts and a series of relaxation. The series of
relaxation contains moments of partial rest.
Continuous training is chosen by 80 to 90% of the
sportsmen who wants to work on endurance. We
therefore recommend continuous training to every
sporty amateur.
60% 65%
Hr
MAX/ MAX/
MAX/
Age min. min.
min
20 200 120 130
25 195 117 127
30 190 114 124
35 185 111 120
40 180 108 117
45 175 105 114
50 170 102 111
55 165 99 107
60 160 96 104
65 155 93 101
70 150 90 98
70% 75% 80% 85%
MAX/ MAX/ MAX/ MAX/
min. min. min. min.
140 150 160 170
137 146 156 166
133 143 152 162
130 139 148 157
126 135 144 153
123 131 140 149
119 128 136 145
116 124 132 140
112 120 128 136
109 116 124 132
105 113 120 128