Aerobic training of Bases - For the Triathlons And Triathletes
Aerobic training of bases
The triathlons are the aerobic events of endurance and can last for the hours. Training consists in extended periods of swims, the bicycle and the race to teach the body the priority the big one "S" (the resistance). The erudition of the system of aerobic energy and how to induce is very important.
Aerobic against anaerobic
The constant traversed exercise that lasts several minutes or a lot of hours, using oxygen to convert fatty one and of the moisturize carbon in the movement, is aerobic, c. -a -d. with oxygen. Mutually, very quickly the efforts, for example chase sprint of 100 meters, can be attained with no breathing, and are pure anaerobic efforts, c. -a -d. without oxygen. If you go to the highest rhythm viable for one or more minutes, you will use aerobic systems of energy and anaerobic. This produce a sensation of burn and an extremely heavy breathing.
The meetings of "bases" or "endurance" are done to a 'guilt produirement easy' the rhythm, therefore the muscles, the blood, the heart and the lungs become more effective to the usage of the fatty one. They can obtain harder as the muscles tire, but they are funny and furnishes the time to cool while thinking about the good technique. These meetings should form at least 80 percent of your time of training of weekly one.
The cardiac rhythm checks
A supervisor of cardiac rhythm (HRM) can be used to evaluate your effort in the meetings of bicycle and chases. There are three simple exercises that you can do: 1) During the meetings of bicycle or chases when you are the nose breathing (to see below), the which check cardiac rhythm you see just before that you must return to articulate silently the breathing. This gives 75-80 percent of cardiac rhythm maximum, or superior limit of aerobic training.
2) When you run or give a sustained one quickly effort, see which cardiac rhythm you can maintain. When your breathing becomes irregular and the burn sensation in your muscles vainc, you went just passed it your anaerobic threshold. This will be around 80-85 percent of cardiac rhythm maximum, or your rhythm of race of short distance.
3) This exercise is optional, as it demands you to push yourself to limit. It more better is done on a bicycle to the where few house accidents can arrive. Little by little to increase your speed by 1 miles per hour every 2 minutes until you are flat out, then to try to sprint for 30 seconds. An assistance should see your HR (the cardiac rhythm) the summit in this sprint effort. This is your cardiac rhythm maximum, or the value maximum if you did not push yourself to the exhaustion. To run maximum HR will be around 5-10 higher beatings.
First Not at all The nose breathing is a manner to invoke the good mechanics of breathing and guarantees that your rhythm is a true aerobic effort. Push hard and the nose breathing goes not together well.
Posted on February 24, 2010.
