Ungena Kanjani Kuleyo Tempo Run

-Delile

• Izinzuzo ze-tempo egijima
• Thuthukisa isivinini noma ibanga
• Thuthukisa i-cardio
• Thuthukisa ukukhuthazela kwengqondo
• Ijubane lokugijima le-Tempo
• Izindlela ezi-4 zokuthola ijubane lakho lesikhashana
• Thola isilinganiso sakho senhliziyo esiphezulu
• Ukusebenza kokusebenza kwe-Tempo
• Isikhathi se-20- to 60-tempo run
• Noma yenza izingxenye ezimfushane
• Yenza kanye noma kabili kuphela ngesonto
• Qala emasontweni okuqala okuqeqeshwa
• Hamba isikhashana noma usheshe kancane
• I-Tempo egijima kumshini wokunyathelisa
• Ngabe ukuqeqeshwa komkhawulo kuqhathanisa kanjani nokusebenza kwe-tempo?
• Ukuthatha

Ukuqeqeshelwa i-10K, uhhafu wemarathon, noma imarathon ibhizinisi elibucayi. Shaya umgwaqo kaningi futhi ubeka engcupheni ukulimala noma ukutubeka. Akwanele futhi kungenzeka ungalokothi uwubone umugqa wokuqeda.

Ngazo zonke izinhlelo, izinhlelo, nezeluleko ngakho konke kusuka ekugijimeni isikhathi eside nasezinsukwini zokuphumula kuya ekugijimeni kwethempeli nakuma-sprint, kulula ukuthola ukukhungatheka.

Izindaba ezimnandi? Kunamathani ochwepheshe abanolwazi olusebenzayo abangakunikeza izimpendulo ezilula kumibuzo yakho eyinkimbinkimbi kakhulu. Sikhulume nabambalwa babo ukuthola konke odinga ukukwazi mayelana nokugijima kwetempo.

Izinzuzo ze-tempo egijima

I-tempo run uhlobo lokuzivocavoca okwakha isivinini olungakusiza ukuqeqeshela umjaho noma ube ngumgijimi osheshayo jikelele. Uma uzibuza ukuthi ngubani okufanele afake ama-tempo run ekuzivocavoca kwabo masonto onke, impendulo yinoma ngubani ozimisele ngokuqeqeshelwa umcimbi wokubekezela.

Thuthukisa isivinini noma ibanga

Umgomo we-tempo run ukusunduza umzimba wakho ukuthi ugijime ngamandla futhi ngokushesha isikhathi eside, kusho uMolly Armesto, umqeqeshi ogijimayo kanye nomsunguli we-All About Marathon Training.

Ukuze wenze lokhu, udinga ukwandisa umkhawulo wakho we-anaerobic, osiza umzimba wakho ukujwayela ukugijima ngejubane elisheshayo ngenkathi ungakhathali kalula.

Thuthukisa i-cardio

USteve Stonehouse, i-NASM CPT, umqeqeshi we-runat oqinisekisiwe we-USATF nomqondisi wezemfundo we-STRIDE, uthi ukugijima kwe-tempo kuyindlela enhle yokwandisa ukuqina kwe-aerobic isikhathi eside nokugcina ukuqina okutholile kokunye ukusebenzisa.

Thuthukisa ukukhuthazela kwengqondo

Ama-tempo run "futhi ayindlela enhle yokwakha ukuqina kwengqondo ngoba okuningi kwalokhu kuzivocavoca kwenziwa ngejubane elingaba nzima ukwedlula indlela ojwayele ngayo," kusho uStonehouse.

Ijubane lokugijima le-Tempo

Izindlela ezi-4 zokuthola ijubane lakho lesikhashana

• ngesikhathi lapho kunzima khona ukubamba ingxoxo nomuntu
• Amaphesenti angama-80 kuya kwangu-90 we-VO₂ max yakho
• Amaphesenti angama-85 kuya kwangu-90 wesilinganiso senhliziyo yakho enkulu
• ijubane phakathi kwesigamu sakho semarathon nesivinini somjaho esingu-10K

Ukuze i-tempo isebenze ukuze iphephe futhi isebenze kahle, udinga ukwazi ijubane okufanele uzenze ngalo lezi zinhlobo zokugijima koqeqesho.

Ngokuvamile, i-Stonehouse ithi, lokho kungamaphesenti angama-80 kuya kwangu-90 we-VO₂ max yakho, noma amaphesenti angama-85 kuya kwangu-90 wesilinganiso senhliziyo yakho. Uma ungazi okunye kwalokhu, ungadubula ngejubane eliphakathi kwesigamu semarathon yakho nesivinini somjaho esingu-10K.

Uma uqeqeshela umgomo wesikhathi somjaho, u-Armesto uthi kuzodingeka ubheke ijubane lakho lenhloso ngemayela ngalinye bese uzama ukwenza i-tempo yakho igijime cishe amasekhondi ayi-15 kuye kwangama-30 ngokushesha kunomgomo wakho womjaho.

Isibonelo, uma umgomo wakho wesikhathi se-marathon uyimizuzu engu-8: 30 ngemayela ngalinye - uqeda umncintiswano ngo-3: 42: 52 - kufanele ngabe wenza ukugijima kwetempo yakho cishe ngo-8: 00 kuye ku-8: 15 imizuzu ngemayela.

Kepha uma uzama nje ukuba umgijimi osheshayo, ngokujwayelekile, u-Armesto uthi ungaziqinisa ngokususelwa ezingeni lakho elibonakalayo lokuzikhandla. "Umhlahlandlela omuhle ukugijima ngejubane okunzima ukuxoxa ngalo nothile," esho.

Esinye isiqondiso okufanele sisilandelwe ukugijima ngejubane elenza ubheke phambili ekuqedeni ukuzilolonga kwe-tempo yakho, njengoba kufanele kube nzima kepha kube esimeni sesikhathi esidingekayo.

"Ukusebenza kwe-Tempo akufanele kube ukugijima okunzima kunakho konke okwenzayo, kodwa kunalokho, kufanele kukunikeze isisekelo nokusekela ukwenza ukugijima kwakho okunzima kakhulu," kusho u-Armesto. Ijubane langempela owenza ngalo i-tempo yakho lizoba ngaphansi kwezinhloso zakho.

Thola isilinganiso sakho senhliziyo esiphezulu

Ukuze uthole ukushaya kwenhliziyo okuphezulu, susa iminyaka yakho kusuka ku-220. Le ndlela esuselwa eminyakeni yobudala ingenye yezindlela zokulinganisela ukuthi isilinganiso sokushaya kwenhliziyo yakho kufanele sibe yini.

Isibonelo, isilinganiso esiphezulu senhliziyo yomgijimi oneminyaka engama-37 kungaba:

• 220-37 = 183 ukushaya kwenhliziyo ngomzuzu (bpm)

Ukuqondisa ijubane labo lokugijima kwethempeli, bazobala inguquko yedesimali yamaphesenti angama-85 ngezinga labo lokushaya kwenhliziyo:

• 183×0.85=155.55

Ngakho-ke, isilinganiso sabo senhliziyo esiphezulu sokugijimisa i-tempo kungaba cishe yi-155 bpm.

Ukusebenza kokusebenza kwe-Tempo

Manje njengoba usuyazi ukuthi kungani kufanele ufake ama-tempo run kuhlelo lwakho lokuqeqesha jikelele, sekuyisikhathi sokuba uzame. Ngezansi, u-Armesto wabelana ngezinyathelo zokuqedela enye yama-run tempo ayithandayo.

Isikhathi se-20- to 60-tempo run

1. Kulungele. Njengakuzo zonke izivivinyo zejubane, kufanele uqiniseke ukuthi ufudunyezwe ngaphambi kokuqala ukuziphonsela inselelo ngokugijima ngejubane elijwayelekile. I-tempo run warmup yakho ingavele ibe nemizuzu eyi-10 kuya kwengu-12 noma cishe imayela elilodwa lokugijima okulula.
2. Khulisa isivinini. Ngemuva kokuthi usufudumezile, khuphula isivinini sakho kwi-tempo yakho egijimayo.
3. Zivocavoce. Ingxenye egijima ngesivinini sokuzivocavoca umzimba kufanele ihlale cishe imizuzu engama-20 kuye kwengu-40, futhi ingabi ngaphezu kwehora elilodwa.
4. Yehlisa umoya. Letha ijubane lakho nokushaya kwenhliziyo kwehlele kokujwayelekile ngokunciphisa ijubane lakho noma ukuhamba imizuzu engaba yishumi.

Noma yenza izingxenye ezimfushane

U-Armesto uthi futhi ungahlukanisa i-tempo yakho ibe yizingxenye. Isibonelo, uma unemizuzu engama-30 ye-tempo run okudingeka uyifeze, ungenza amasethi amabili wemizuzu engu-15 yokugijima kwethempeli. "Ngokuya ngebanga lakho lomjaho noma umgomo wesikhathi, ungaya phambili futhi ngokushesha, kodwa ukwenze kancane kancane," engeza.

Yenza kanye noma kabili kuphela ngesonto

Njengoba ukusebenza kwetempo kuvamise ukuba namandla amakhulu, abakwaStonehouse basikisela ukuthi bakhawulelwe kube kanye noma kabili ngesonto. Futhi, uma uhlanganisa lokhu nomsebenzi wakho wejubane nokugijima isonto lonke, uzodinga ukuphumula ukuze uqiniseke ukuthi awudluli ngokweqile.

Qala emasontweni okuqala okuqeqeshwa

Uma uziqeqeshela umgomo wesikhathi, u-Armesto uthi nakanjani uzofuna ukuwafaka kumaviki okuqala amabili kuya kwamathathu oqeqesho lwakho bese uqhubeka isikhathi sohlelo lwakho lokuqeqesha, kuya ngohlelo lobude.

Hamba isikhashana noma usheshe kancane

Kwabagijimi abaphambili kakhulu, u-Armesto uthi ungakhulisa ukusebenza kwama-tempo akho ngokwandisa ubude bokugijima kwakho imizuzu embalwa isikhathi ngasinye noma ngokwandisa i-tempo yakho egijima ijubane isikhathi ngasinye.

I-Tempo egijima kumshini wokunyathelisa

Noma uziqeqesha ngaphambi kokuphuma kwelanga noma isimo sakho samanje sesimo sezulu singaphansi kokufiselekayo - sawubona, imvula enamandla! - ukusebenzisa umshini wokunyathelisa ukwenza ama-tempo run kwamukeleke ngokuphelele, ngezixwayiso ezimbalwa.

"Uma nje wazi ijubane elifanele ukuhamba nge-tempo run yakho, ungalithola lelo banga ku-treadmill bese ulilandela," kusho uStonehouse.

Ngabe ukuqeqeshwa komkhawulo kuqhathanisa kanjani nokusebenza kwe-tempo?

Chitha noma yiliphi inani lesikhathi emphakathini osebenzayo, futhi nakanjani uzolalela zonke izinhlobo zemigomo yokuqeqesha. Ukuqeqeshwa kwe-Tempo nokuvinjelwa kuvame ukusetshenziswa ngokungafani futhi ngesizathu esihle. Ukugijima kwe-Tempo kunguhlobo lokuqeqeshwa komkhawulo olubizwa ngokuthi ukuqeqeshwa okuzinzile okuqinile.

Umgomo wokuqeqeshwa kombundu ukwenza ama-tempo run kancane ngaphansi noma ezingeni le-lactate threshold. Umkhawulo we-lactate usho ukuqina kokuvivinya umzimba lapho kukhona khona ukwanda okungazelelwe kwamazinga egazi e-lactate. Ukukwazi ukuqeqesha kuleli zinga kungenye yezibikezelo ezihambelana kakhulu zokusebenza emicimbini yokukhuthazela.

Ukuthatha

Ukuba umgijimi ongcono kudinga isikhathi, umzamo, nohlelo lokuqeqesha olusebenzayo. Ukuzivocavoca kwakho masonto onke kufanele kube nezikhathi ezahlukahlukene nezinyathelo, kufaka phakathi ukugijima kwethempeli elilodwa kuya kwamabili.

Ngokwenza ama-tempo run kuyo yonke i-10K yakho, u-half marathon, noma uqeqesho lwe-marathon, wandisa amathuba okuthi uzokwazi ukusunduza umzimba wakho ukuba ugijime ngamandla futhi ngokushesha isikhathi eside.