Przedstawiam Wam kontynuacje tekstu o roztrenowaniu zawierającą tym razem nie argumenty za zastosowaniem roztrenowania ale wskazówki jak powinno ono wyglądać w praktyce.
Roztrenowanie powinno składać się z jednego lub dwóch tygodni całkowitego braku treningów w dyscyplinie wytrzymałościowej, jaką trenujesz. W naszym przypadku będzie to brak treningów z kijami. Potem warto zrobić trzy, cztery tygodnie aktywności fizycznej bardzo wolnej. Razem roztrenowanie powinno wynosić od 4-8 tygodni, osobiście rekomenduje 6 tygodni.
Jak bardzo wolno należy maszerować podczas roztrenowania i ile powinny trwać takie treningi?
Odpowiem: maszeruj wolniej niż dotąd na najwolniejszych swoich treningach.
Przykładowo jeśli Twoimi najwolniejszymi treningami w sezonie były Spokojne Marsze w granicach wysiłku 65% HRmax (tętna maksymalnego), dla zwolenników tempa niech będzie to np. 8:00 na km to teraz tak właśnie trenuj. Czyli teraz celuj w te rejony nawet maszerując jeszcze minimalnie wolniej lub przynajmniej tak samo, ale nie szybciej. To jest możliwe!!!
Na tę okoliczność wymyśliłem nawet hasło:
Na roztrenowaniu uczę się maszerować wolno, ale i d e a l n i e t e c h n i c z n i e.
Co tak na marginesie przyznaję bywa piekielnie trudnym wyzwaniem dla osób o zacięciu bardziej sportowym.
Co więcej taki marsz nordic walking niech trwa nie dłużej niż 50 minut (u osób zaawansowanych do 60 minut) lub inaczej niech będzie to trening o długości połowy lub 60% Twoich średnich treningów z końca sezonu. Jestem zdania, że nie warto abyś robił wtedy treningi krótsze niż 40 minut, zatem staraj się trenować w przedziale 45-55 minut.
No i oczywiście, jeśli trenowałeś 4 lub 5 razy w tygodniu teraz ogranicz się do 3 treningów, bo jeśli pozostaniesz przy 4 lub 5 nie będzie to żadne roztrenowanie tylko lżejszy trening. Jeśli trenowałeś 3 razy w tygodniu możesz teraz wychodzić na trening, co trzeci dzień, czyli trening a potem dwa dni przerwy, trening… .
Często z spotykam się z pytaniem: skoro mam ograniczyć nordic walking to czy mogę biegać, jeździć na rowerze, pływać?
Jeśli zamienisz trening nordicowy na biegowy to w rzeczywistości będziesz trenować ciężej a masz… odpocząć, dlatego odradzam bieganie. Dzieje się tak dlatego, że bieganie jest większym obciążeniem dla organizmu niż nordic walking widać to choćby po ilości spalonych kalorii w ciągu tego samego czasu. Nie oznacza to, że bieganie jest lepsze albo mamy wstydzić się nordic walkingu.
Rower lub inne lżejsze sporty są jak najbardziej wskazane w okresie roztrenowania, ale zawsze zasadą niech będzie to, aby podczas nich w okresie roztrenowania odpoczywać a nie trenować tak jak poprzednio lub ciężej. Zastąpienie 1h marszu techniką nordic walking np. 2-3 godzinami intensywnej jazdy rowerem nie ma dużo wspólnego z odpoczynkiem organizmu i roztrenowaniem.
ODPOCZYWAJ stosuj ROZTRENOWANIE.
Rada końcowa: Poprzez roztrenowanie minimalizujesz przyszłe ryzyko kontuzji i spadku motywacji, przez co …dzisiaj odpoczywasz, więc Twoja forma urośnie jutro.
A jeśli potrzebujesz pomocy trenera, absolwenta AWF w Poznaniu oraz czynnego zawodnika NW zapraszam do kontaktu więcej TRENER NORDIC WALKINGU.
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