from book SWIMMING by Newell, Cross, Cowcher, Bernabei to 'Mounthly Grafics for Himself Control' by,M.Olaru {see - http://swimmingpedia.blogspot.ro/2013/06/govs-jurnalul-lunar-de-autocontrol.html
I received
the book 'SWIMMING' [serious about your sport] by N. Newell, D. Cross, P.
Cowcher, T. Bernabei, 2011 ed.New Holland Pub. UK, as a present and in the chapter
- Fitness & traning / Training zones, I met a very accurate formula for
calculating the different intensities of exercise practiced during training [ie
in its planning stage].
This is how it goes <220 - your age - your resting heart rate> [RHR] and to determine target zoning effort ... very simple <Intensity% + resting heart rate (RHR)>, that means.
This is how it goes <220 - your age - your resting heart rate> [RHR] and to determine target zoning effort ... very simple <Intensity% + resting heart rate (RHR)>, that means.
I
hope I'm not wrong :
'220 '= Heart rate maximum allowable effort to be accepted without causing complications in heart function {see' myocardial infarction];
'Age' = is simply how many years has the subject;
'Resting heart rate [RHR] = is the value of cardiac frequency in basal conditions [is preferably in the morning on awakening]
For me everything is ok but against RHR I have some more'scholarly' approaches; if the subject still counts his pulse, lying in bed right after waking up [clinostatic] ... why not do the count again, about 1-2 minutes after waking up but this time in vertical stand {orthostatic position]. The question could be natural 'why still had to count again’?
'220 '= Heart rate maximum allowable effort to be accepted without causing complications in heart function {see' myocardial infarction];
'Age' = is simply how many years has the subject;
'Resting heart rate [RHR] = is the value of cardiac frequency in basal conditions [is preferably in the morning on awakening]
For me everything is ok but against RHR I have some more'scholarly' approaches; if the subject still counts his pulse, lying in bed right after waking up [clinostatic] ... why not do the count again, about 1-2 minutes after waking up but this time in vertical stand {orthostatic position]. The question could be natural 'why still had to count again’?
Sports
doctor and the coach know if between the two counts of the pulse is a
noticeable difference, it cautions that the recovery work, rest after exercise
the previous day was not recovered very well and so the athlete can enter a new
workout tired and so the chances of a visible target work rate.
I
sensed the importance of these indicators since about 40 years ago when, as
federal coach, I had to give the athlete a personal tool for tracking activity,
sporting his life. [see. http://swimmingpedia.blogspot.ro/2013/06/govs-jurnalul-lunar-de-autocontrol.html
]
'Instrument'
is called 'monthly chart of self control' that occur daily values: weight, Km
swim, Pulse [supine / standing] and hours of sleep.
"Tool"
has a section that is a statistical evidence of the main indicators of
preparedness month and a 3rd box that appears' weekly school schedule + daily
training schedule.
'The
instrument' can be bent to form a triangle [as everyone knows is the packaging
of chocolate 'Toblerone] and can stand on desk and it is accessible at any time
etc..
Important
are the interpretations that can be correlated with each other regularly and
which can give a clear picture of how they evolve, how the athlete lives.
So
'Tool' provides ujn RHR larger and very closely related to the individual,
athlete 'in the flesh'
(Open - http://swimmingpedia.blogspot.ro/2013/06/govs.html)
(Open - http://swimmingpedia.blogspot.ro/2013/06/govs.html)
Ana Maria G
University of Cukurova, Lecturer
Turkce - Romence - Turkce authorized translator/conference interpreter
English - Romanian - English freelance translator
Tel: +(90) 532 264 2397
Messenger: Yahoo ID, Skype ID, MSN ID: anamaria
http://swimmingpedia.blogspot.ro/2013/06/govs-jurnalul-lunar-de-autocontrol.html
ReplyDeleteDomnilor,
Am primit cadou lucrarea ‘SWIMMING’ [serious about your sport] by N. Newell, D. Cross, P. Cowcher, T. Bernabei, 2011, ed.New Holland Pub. UK, iar la capitolul - Fitness&Trainig / Training zones, am intilnit o formula foarte corecta de calculare a diferitelor intensitati de efort exersate in timpul antrenamentului [ mai precis in faza de planificare a acestuia].
Redau textul < 220 – your age – your resting heart rate>[RHR] iar pentru a stabili tinta de zonare a efortului..., foarte simplu < Intensity % + resting heart rate (RHR)>; asta inseamna, sper sa nu gresesc:
‘220’ = frecventa cardiaca maximala admisa a fi acceptabila in efort, fara a provoca complicatii in functiunea inimii {vezi ‘infarctul miocardic];
‘age’ = is simply how many years have the subict....;
‘resting heart rate [RHR] = is the value of cardiac frecventa in conditii bazale [se preferat, dimineata la trezire]
Pentru mine totul este Ok dar fata de RHR eu am niste aboradari mai ‘savante’; daca subiectul tot isi numara pulsul, culcat, in pat, imediat dupa ce s-a trezit [clinostatic]... dece nu are mai face aceasta numaratoare inca odata, la cca 1-2 minute dupa trezire dar de data asta in pozitia de stand vertical {ortostatic]. Intrebarea care se pute este sifreasca: ‘dece sa mai numar inca odata’?
Medicul sportiv si chair antrenorul stiu ca daca intre cele doua numaratori ale pulsului este o diferenta vizibila, lucrul acesta atrage atentia ca refacerea, odihna dupa antrenamentul din ziua precedenta nu s-a refacut prea bine si deci sportivul poate intra intr-un nou antrenament mai obosit si deci cu sanse vizibile de a rata obiectivul de lucru.
Eu am intuit importanta acestor indicatori inca de acum cca 40 de ani cand, antrenor federal fiind, am fost nevoie sa ofer sportivului un instrument personal de urmarire a activitatii, vietii sale sportive.
‘instrumentul’ se numete ‘Graficul lunar de autocontrol’ in care apar valorile zilnice ale: Greutatii corporale, Km inotati, Pulsul [clino/ortostatism] si Orele de somn.{atstati - http://swimmingpedia.blogspot.ro/2013/06/govs-jurnalul-lunar-de-autocontrol.html]
“Instrumentul’ mai are o rubrica in care se face o evidenta statistica luna a principalilor indicatori ai pregatirii si o a 3-a rubrica in care apare ‘orarul saptamanal scolar+Orarul antrenamentelor zilnice.
‘Intrumentul’ poate fi indoit ca sa formeze un triunghi [asa cum toata lumea stie ca este ambalajul ciocolatei ‘tomblerone] si poate sta pe biroul de lucru al sprtivului, acecsibil, la oprice ora etc.
Importante sunt interpretarile care se pot face periodic si care corelate intre ele pot da o imagine clara a felului cum evolueaza, cum traieste sportivul.
Deci ‘Instrumentul’ ofera un RHR mai amplu si foarte strans legat de individ, de sportivul ‘in carne si oase’
(deschideti - http://swimmingpedia.blogspot.ro/2013/06/govs-jurnalul-lunar-de-autocontrol.html