Wanne Yafi Kyau: Gudu Da sauri ko Tsawon Lokaci?

Wadatacce

• Amsa Mai Sauri
• Kimiyya
• Shirin Gudun Ku-Fit
• Bita don

Idan kun yi la'akari da kanku a matsayin mai gudu mai tsanani, za ku iya jin kun zauna cikin ɗaya daga cikin sansani guda biyu: gudu ko nisa. Wataƙila za ku iya durƙusa kowa a kan waƙar, ko wataƙila kuna da ƙarin marathon bibs fiye da yadda kuke iya ƙidaya. Ko kuma za ku iya zama sabbin sababbin masu gudu, kuma ba ku san wace hanya ce mafi kyau ba idan aka zo batun magance horon ku (ban da, da kyau, sanya ƙafa ɗaya a gaban ɗayan). (Komai inda kuke cikin wasan gudu, gwada ƙalubalen Gudun mu na Kwanaki 30.)

Amma akwai shine amsar tsoho muhawara game da wanne ne mafi kyau: gudu da sauri ko ya fi tsayi? Mun taɓa ƙwararren masani mai gudana Danny Mackey, mai koyar da ƙungiyar Brooks Beast Track Club tare da digiri na biyu a Fasahar motsa jiki da Biomechanics, don gano ko yakamata ku sadaukar da lokacin ku akan hanya, mashin, ko waƙa don haɓaka saurin ku ko faɗaɗa nisanku ga kowa -a kusa da fa'idodin samun dacewa.

Disclaimer: Idan kuna horo don wani tsere mai nisa (watau rabin marathon ko marathon) ko tseren gudu (kamar ƙalubalantar abokiyar wasan ku zuwa tseren mita 100), yakamata horon ku ya dace da wannan taron. Amma idan kai matsakaita ne, mai tseren nishaɗi, nisan mil mil musamman don fa'idodin motsa jiki, kuma kuna son sanin inda za ku fi dacewa da ƙoƙarin ku, shawarar Mackey za ta ba ku haske.

Amsa Mai Sauri

Kawai yi duka biyu. Sauyawa shine mabuɗin, in ji Mackey. Amma idan kawai kuna gudana sau biyu a mako, gudu don sauri zai ba ku ƙarin kuɗi don fa'idar fa'idodin motsa jiki-muddin kuna ba wa jikin ku lokaci don murmurewa tsakanin.

Lokacin da kuke gudanar da kwanaki biyar ko shida a mako, kuna buƙatar dogon, jinkirin gudu don barin jikinku ya murmure, in ji Mackey. "Lokacin da kuka ci gaba da wahala, kun bugi duk matakan rayuwa da ƙarfin kuzari," in ji shi. "Ba a gina jikin mu da sauyawa; babu kunnawa ko kashewa. Kuma idan kuna wahala, kuna amfani da komai. Amma sakamakon shine dole ku murmure daga gare ta, ko kuma ku ji rauni. " (Yana taimakawa tabbatar da cewa dabarar ku tana kan gaba.) Idan kuna gudu kamar kwana uku a mako, waɗannan ranakun na iya aiki azaman murmurewa.

Amma ku sani cewa haɓaka mitar ku kuma kawai yin tsayi da jinkiri ga kowane gudu ba shine babban zaɓi ba. "Idan kuna tafiya cikin sauƙi koyaushe, da gaske kuna iyakance duk sauran matakan ƙarfin da ake buƙata don samun cikakkiyar fa'ida ko motsa jiki," in ji Mackey. "Yana da kyau fiye da rashin motsa jiki don tabbas, amma tabbas ba shine kawai abin da kuke son yi ba. Ba shi da kyau ga tsarin jiki da kuma ajiyar mai."

Kimiyya

Yin gudu kawai da sauƙi ba zai yanke shi ba saboda tarin dalilai. Abu ɗaya shine gaskiyar cewa ba ta ƙone carbohydrates. Mackey ya ce "Lokacin da kuke tafiya a hankali, buƙatun kuzarin suna raguwa, kuma jikin ku zai dogara da kitse don fitar da wannan motsa jiki," in ji Mackey. "Ba ma amfani da carbohydrates da gaske don gudanar da sauƙi saboda ba ma buƙatar kuzari da sauri. Kuna amfani da carbs lokacin da kuka shiga cikin mawuyacin hali, saboda samun kuzari daga carbohydrate tsari ne mai sauri. Idan kuna da ƙarfi sosai , Buƙatun makamashi za su ƙaru kaɗan kaɗan, kuma jikin ku zai fara amfani da mai kuma carbi. "

Yin tafiya cikin sauƙi kuma yana amfani da ƙananan ƙwayoyin tsoka, waɗanda ke ɗaukar ƙarancin tsarin jijiyoyin ku; Mackey ya ce kusan kashi 60 cikin 100 idan aka kwatanta da kashi 80 cikin 100 yayin horo mai ƙarfi. Bugu da ƙari, tura kanku don tafiya da sauri yana buƙatar hanzari, wanda ke sanya damuwa mai yawa akan tsokoki. Wannan shine nau'in damuwa mai kyau, kodayake, nau'in da ke ƙarfafa jikin ku don daidaitawa da ingantawa.

Kuma, ƙarshe amma ba kalla ba, kuna ƙone ƙarin adadin kuzari a kowace mil lokacin da kuke tafiya cikin sauri-ko da yana nufin kuna gudu na ɗan gajeren lokaci.

Duk waɗannan na iya sa ku ɗora spikes ɗin ku, a shirye don kuɓar da wasu motsa jiki masu sauri. Amma riƙe na biyu. Akwai dalilin da yasa ba za ku iya fita gabaɗaya ba koyaushe. Ko da lokacin da ya horar da 'yan wasa, Mackey ya ce za su yi biyu, watakila uku, gaske mai tsanani motsa jiki a kowane mako. Mackey ya ce "Duk abin da ya wuce haka, kuma za ku iya ƙonewa, ku fara adana adadin kuzari, ku ga raguwar yanayin ku, ku daina barcin da kyau," in ji Mackey.

"Gudun sauri yana da kyau koyaushe idan zaku iya murmurewa da kyau, kamar idan kuna da 'yan kwanaki kawai a mako don motsa jiki," in ji shi. "Idan kawai kuna da, misali, kwana uku a mako don yin aiki, wannan yana nufin kuna murmurewa a cikin sauran kwanaki huɗu. Don haka idan za ku iya yin hakan kuma ba ku sami rauni ba, wannan ita ce hanyar da za ku bi." (PS Akwai ƙarin dalilan da ke gudana yana da kyau ga jikin ku, hankalin ku, da yanayin ku.)

Shirin Gudun Ku-Fit

Don haka ga duk wanda ke riƙe da maki, masu tsere suna samun maki don duk fa'idodin kiwon lafiya cikin sauri, amma masu tsere na nesa suna samun ma'ana don kasancewa mai sauƙin yin kowace rana. Amma mafi kyawun yanayin yanayin? Yi duka biyu. Gwada cakuda nau'ikan horon da Mackey ke amfani da su a cikin koyarwar sa don samun fa'idodi mafi kyau da rage haɗarin rauni.

Tsaka -tsaki na iya zama fartleks (kalmar Yaren mutanen Sweden don "wasan gudu;" alal misali, gudu na mintuna 40 kuma yi zagaye na 8 tare da mintuna 2 a cikin tsananin ƙarfin da aka canza tare da mintuna 2 a cikin sauƙi mai sauƙi). Mackey yana ba da shawarar kiyaye tazara tsakanin mintuna ɗaya zuwa biyar azaman babban yatsa. Matsayin ku na himma (RPE) yakamata ya kasance kusan 8 zuwa 9 daga cikin 10. Ya kan bada shawarar yin waɗannan sau ɗaya a mako.

Tempo yana gudana yawanci ana gudu na mintuna 20 zuwa 25 a 6 ko 7 RPE. Mackey yawanci yana ba da shawarar yin waɗannan sau ɗaya a mako.

Gudu za a iya yi a cikin ranakun da suka fi sauƙi ko tsayi, kwanakin jinkirin jinkiri. Sun ƙunshi daƙiƙa 10 ko ƙarƙashin faɗuwar sprints gabaɗaya. Babbar fa'idar su shine don tsarin juyayi da daidaituwa, in ji Mackey. Gwada ƙara waɗannan zuwa horon ku sau ɗaya a mako.

Doguwa, jinkirin nisa yana gudana kyakkyawa ne masu bayyana kansu-wanda ke nufin gudu mafi nisa a cikin sauƙi. Yawan bugun zuciyarku yakamata ya kasance ƙasa da 150, kuma mafi kusantar za ku iya tattaunawa.

Ƙarfafa horo (akai -akai) shine mabuɗin don hana rauni, koda kuwa ba ku yin hakan sau da yawa ko da wuya ku ƙara yawan tsoka. Kawai ƙara wasu ƙarfin aiki sau biyu a mako na minti ashirin, Mackey ya ce, ya kamata ya taimaka wajen kiyaye ku daga ciwo.

Yanzu shirya don magance rabin marathon, marathon, ko kawai yanke lokacin 5K kamar mahaukaci.

Bita don