Ungena njani kuloo Tempo Run

Umxholo

• Izibonelelo zetempo esebenzayo
• Phucula isantya okanye umgama
• Ukuphucula i-cardio
• Ukuphucula ukunyamezela kwengqondo
• Isantya sexesha lokubaleka
• Iindlela ezi-4 zokufumana isantya sexesha lakho
• Fumana isantya sentliziyo yakho ephezulu
• Umsebenzi wokusebenza weTempo
• I-20- ukuya kwi-60 yemizuzu yokusebenza kwetempo
• Okanye wenze amacandelo amafutshane
• Yenza kube kanye okanye kabini ngeveki
• Qala kwiiveki zokuqala zoqeqesho
• Yiya kancinci okanye ngokukhawuleza
• I-Tempo eqhuba kwi-treadmill
• Uqeqesho lothango luthelekiswa njani nokusebenza kwetempo?
• Ukuthatha

Ukuqeqeshwa kwe-10K, i-marathon yesiqingatha, okanye i-marathon yishishini elibi. Ukubetha i-pavement rhoqo kwaye unobungozi bokulimala okanye ukutshiswa. Akonelanga kwaye ngekhe ubone umgca wokugqibela.

Ngazo zonke izicwangciso, iinkqubo, kunye neengcebiso malunga nayo yonke into ukusuka kwimigama emide kunye neentsuku zokuphumla ukuya ekubalekeni kwetempo kunye nokubaleka kweenduli, kulula ukoyiswa.

Iindaba ezimnandi? Kukho iitoni zeengcali ezinamava abalekayo abanokunika iimpendulo ezilula kwimibuzo yakho enzima. Sathetha nabambalwa kubo ukufumana yonke into oyifunayo malunga nokusebenza kwetempo.

Izibonelelo zetempo esebenzayo

Ukuqhutywa kwetempo luhlobo lomsebenzi wokukhawulezisa ukwakha onokukunceda uqeqeshele ugqatso okanye ube yimbaleki ekhawulezileyo ngokubanzi. Ukuba uyazibuza ukuba ngubani omele afake iitempo ezibalekayo kuqeqesho lwabo lweveki, impendulo yeyokuba ngubani na onzulu malunga noqeqesho lomnyadala.

Phucula isantya okanye umgama

Injongo yokubaleka kwetempo kukutyhala umzimba wakho ukuba ubaleke ngokukhawuleza nangakumbi ixesha elide, utshilo uMolly Armesto, umqeqeshi obalekayo kunye nomsunguli woQeqesho lweMarathon.

Ukwenza oku, kuya kufuneka wandise umqobo wakho we-anaerobic, onceda umzimba wakho ukuba usebenze ngokusebenza ngesantya esikhawulezayo ngelixa ungadinisi ngokulula.

Ukuphucula i-cardio

USteve Stonehouse, i-NASM CPT, umqeqeshi wokuqhuba oqinisekisiweyo we-USATF kunye nomphathi wezemfundo we-STRIDE, uthi ukuqhutywa kwetempo kuyindlela elungileyo yokunyusa impilo yakho ye-aerobic ngaphezulu kwexesha elide kunye nokugcina impilo oyifumene kolunye uqeqesho.

Ukuphucula ukunyamezela kwengqondo

Ukuqhutywa kweTempo "kukwayindlela entle yokwakha ukuqina kwengqondo kuba uninzi lwezi zinto zenziwa ngesantya esinokuba nzima ngakumbi kunokuba ubuqhelekile, utshilo uStonehouse.

Isantya sexesha lokubaleka

Iindlela ezi-4 zokufumana isantya sexesha lakho

• kwindawo apho kunzima ukubamba incoko nomntu
• Iipesenti ezingama-80 ukuya kuma-90 ze-VO₂ max yakho
• Iipesenti ezingama-85 ukuya kuma-90 zenqanaba lentliziyo liphezulu
• isantya phakathi kwesiqingatha sakho semarathon kunye nesantya somdyarho we-10K

Ukuze i-tempo ibaleke ukuze ikhuseleke kwaye isebenze, kuya kufuneka uyazi indlela ekufuneka uzenze ngayo ezi ntlobo zoqeqesho.

Ngokubanzi, i-Stonehouse ithi, loo nto imalunga neepesenti ezingama-80 ukuya kuma-90 ze-VO or max yakho, okanye ama-85 ukuya kuma-90 epesenti yenani lentliziyo yakho. Ukuba awuyazi enye yezi, ungadubula isantya phakathi kwesiqingatha semarathon kunye nesantya somdyarho we-10K.

Ukuba uqeqeshela injongo yexesha lomdyarho, u-Armesto uthi kuyakufuneka ujonge isantya seenjongo zakho kwimayile nganye kwaye uzame ukwenza ukuba itempo yakho ibaleke malunga nemizuzwana eli-15 ukuya kwangama-30 ngokukhawuleza kunenjongo yakho yomdyarho.

Umzekelo, ukuba ixesha lakho lemarathon li-8: 30 imizuzu ngeyure-ukugqiba umgama we-marathon ngo-3: 42: 52-kufuneka wenze i-tempo yakho isebenza malunga ne-8: 00 ukuya ku-8: 15 imizuzu ngeekhilomitha.

Kodwa ukuba uzama nje ukuba yimbaleki ekhawulezileyo, ngokubanzi, uArmesto uthi ungazikhawulezisa ngokusekwe kwinqanaba lakho elibonwayo lokuzikhandla. "Isikhokelo esihle kukubaleka ngesantya ekunzima ukuqhuba incoko nomntu," utshilo.

Esinye isikhokelo ekufuneka silandelwe kukubaleka ngesantya esenza ukuba ujonge phambili ekuphelisweni kwesimo sakho setempo, njengoko kufanele ukuba kube nzima kodwa kugcineke ixesha elifunekayo.

Ukusebenza kweTempo akufuneki kube yeyona midlalo inzima uyenzayo, kodwa endaweni yoko, kufuneka ikunike isiseko kunye nenkxaso yokwenza olona hambo lwakho lunzima, utshilo u-Armesto. Isantya kanye esisebenza ngaso itempo yakho siya kuba phantsi kweenjongo zakho.

Fumana isantya sentliziyo yakho ephezulu

Ukufumana ukubetha kwentliziyo yakho okuphezulu, thabatha iminyaka yakho engama-220. Le ndlela esekwe kubudala yenye yeendlela zokuqikelela ukuba inqanaba lentliziyo yakho liphezulu kufuneka libe yintoni.

Umzekelo, inqanaba leembaleki elineminyaka engama-37 ubuninzi beentliziyo ziya kuba:

• 220-37 = 183 ukubetha kwentliziyo ngomzuzu (bpm)

Ukujolisa kwinqanaba lokubaleka kwetempo, baya kubala inguqulelo yedesimali yeepesenti ezingama-85 ngenqanaba lentliziyo labo:

• 183×0.85=155.55

Ke, elona nqanaba liphezulu leentliziyo zabo zokubaleka kwetempile kuya kuba malunga ne-155 bpm.

Umsebenzi wokusebenza weTempo

Ngoku ukuba uyazi ukuba kutheni kufuneka ubandakanye ukuqhuba kwetempo kwisicwangciso sakho soqeqesho, lixesha lokuba uzame. Apha ngezantsi, uArmesto wabelana ngamanyathelo okugqiba enye yeembaleki azithandayo.

I-20- ukuya kwi-60 yemizuzu yokusebenza kwetempo

1. Shushubeza. Njengako konke ukusebenza ngesantya esiphezulu, kuya kufuneka uqiniseke ukuba ushushu ngaphambi kokuba uqale uzicel 'umngeni ngokubaleka ngokukhawuleza okukhulu kunesiqhelo. Itempo yakho ibaleka ukufudumeza inokuba nemizuzu eyi-10 ukuya kweli-12 okanye malunga nemayile enye yokubaleka ngokulula.
2. Yandisa isantya. Emva kokuba ushushu, yandisa isantya sakho kwisantya sakho esisebenzayo.
3. Ukuzilolonga. Isantya esisebenzayo sokusebenza kwakho kufuneka sihlale malunga nemizuzu engama-20 ukuya kwengama-40, kwaye singabi ngaphezulu kweyure enye.
4. Phola. Yizisa isantya sakho kunye nenqanaba lentliziyo ezantsi kwesiqhelo ngokucotha isantya sakho okanye ukuhamba malunga nemizuzu eli-10.

Okanye wenze amacandelo amafutshane

U-Armesto ukwathi unokwahlula itempo yakho ukuba ibe ngamacandelo. Umzekelo, ukuba unemizuzu engama-30 ye-tempo run ekufuneka uyenzile, unokwenza iiseti ezimbini zemizuzu eyi-15 yetempo ebalekayo. "Ngokuxhomekeke kumgama wakho womdyarho okanye ixesha, ungaya phambili kwaye ukhawuleze, kodwa wenze ngokuthe chu," wongeze watsho.

Yenza kube kanye okanye kabini ngeveki

Kuba ukusebenza kwetempo kuqhelekile kubunzulu obuphezulu, i-Stonehouse icebisa ukubabeka umda ukuya kube kabini ngeveki. Kwaye xa udibanisa ezi nomsebenzi wakho wesantya kunye nexesha elide leveki, uzakufuna ukuphumla ukuze uqiniseke ukuba awugqithisi.

Qala kwiiveki zokuqala zoqeqesho

Ukuba uqeqeshelwa injongo yexesha, u-Armesto uthi uyakufuna ngokuqinisekileyo ukuzibandakanya kwiiveki zokuqala ezi-2 ukuya kwezi-3 zoqeqesho lwakho kwaye uqhubeke ixesha lesicwangciso soqeqesho lwakho, kuxhomekeke kwisicwangciso sobude.

Yiya kancinci okanye ngokukhawuleza

Iimbaleki eziqhubele phambili, uArmesto uthi ungalonyusa ixesha lokubaleka kwetempo ngokwandisa ubude bokubaleka kwakho imizuzu embalwa ixesha ngalinye okanye ngokwandisa ixesha lokubaleka kwesantya sethuba ngalinye.

I-Tempo eqhuba kwi-treadmill

Nokuba uqeqesha phambi kokuphuma kwelanga okanye imeko yakho yemozulu yangoku inganqweneleki- molo, isantyalantyala zemvula! - ukusebenzisa i-treadmill ukwenza iitempo run kwamkeleka ngokugqibeleleyo, kunye nemiqolomba embalwa.

"Ngethuba nje uyazi ukuba isantya sakho kufuneka sihambe, ungafumana loo nqanaba kwi-treadmill uze uyilandele," kusho uStonehouse.

Uqeqesho lothango luthelekiswa njani nokusebenza kwetempo?

Chitha naliphi na ixesha ekuhlaleni, kwaye uya kuva zonke iintlobo zemigaqo yoqeqesho. Ukuqhutywa kwetempo kunye noqeqesho lomqobo kuhlala kusetyenziswa ngokungafaniyo kwaye kunesizathu esivakalayo. Ukuqhutywa kwetempo luhlobo loqeqesho olubizwa ngokuba luqeqesho lobume obuphezulu.

Injongo yoqeqesho lokubambezela kukwenza iitempo zibaleke kancinci ngezantsi okanye kwinqanaba le-lactate. Umda we-Lactate ubhekisa kubungakanani bomthambo apho kukho ukwanda ngesiquphe kumanqanaba e-lactate egazini. Ukukwazi ukuqeqesha kweli nqanaba sesinye sezona zinto zixela kwangaphambili ukusebenza kweziganeko zokunyamezela.

Ukuthatha

Ukuba yimbaleki engcono kufuna ixesha, umgudu kunye nesicwangciso esisebenzayo soqeqesho. Ukuzivocavoca kwakho ngeveki kufuneka kube neendlela ezahlukeneyo kunye namaxesha, kubandakanywa ukuhamba kweetempo enye ukuya kwezimbini.

Ngokwenza iitempo run kuyo yonke i-10K yakho, isiqingatha semarathon, okanye uqeqesho lweemarathon, uyawonyusa amathuba okuba uya kukwazi ukutyhala umzimba wakho ukuba usebenze nzima kwaye ukhawuleze ixesha elide.