Gudanar da Nauyin Horon Tafiya

Menene Nauyin Horo?

Nauyin horo yana ƙididdige jimlar damuwar jiki da jikinku ke fuskanta daga motsin tafiya. Yana haɗa muhimman abubuwa uku:

1. Tsawon Lokaci: Tsawon lokacin da kuke tafiya
2. Ƙarfi: Yadda kuke tafiya da ƙarfi (saurin taka, bugun zuciya, gudu)
3. Yawan Kai: Yawan sau da kuke tafiya

Gudanar da nauyin horo yadda ya kamata yana ba da damar ci gaba akai-akai yayin rage haɗarin rauni da kuma wuce gona da iri. Ba kamar tafiya ta yau da kullun don sufuri ba, tafiya mai nufin horo na buƙatar tsare-tsaren ci gaba da shirin farfaɗowa.

Mafi Girman Saurin Taka na Mintuna 30: Ma'auni mai Girma

Binciken kwanan nan ya gano Mafi Girman Saurin Taka na Mintuna 30 a matsayin mai ƙarfin hango na sakamakon lafiya da haɗarin mutuwa, ba tare da dangantaka da jimlar matakan yau da kullun ba.

Menene Mafi Girman Saurin Taka na Mintuna 30?

Mafi Girman Saurin Taka na Mintuna 30 shine matsakaicin saurin taka (matakai a cikin minti ɗaya) a lokacin mafi kyawun mintuna 30 masu ci gaba na tafiya a rana. Wannan ma'aunin yana ɗaukar ikon ku na ci gaba da tafiya mai manufa da sauri.

Ma'aunin Mafi Girman Saurin Taka na Mintuna 30 da Sakamakon Lafiya

Muhimmin Fahimta: Mafi Girman Saurin Taka na Mintuna 30 na ≥100 spm yana daidai da motsa jiki mai matsakaici zuwa mai ƙarfi (MVPA) kuma yana wakiltar iyakar fa'idodin lafiya mai mahimmanci.

Abubuwan da Horo ya Shafa

Mafi Girman Saurin Taka na Mintuna 30 yana ba da jagora mai amfani ga horo:

• Tsara manufa: Yi nufin Mafi Girman Saurin Taka na Mintuna 30 na 100+ spm aƙalla kwanaki 5 a mako
• Tsarin motsa jiki: Haɗa aƙalla lokacin mintuna 30 mai sauri a cikin tafiyoyin yau da kullun
• Bin diddigin ci gaba: Lura da ƙaruwar Mafi Girman Saurin Taka na Mintuna 30 yayin da koshin lafiya ke inganta
• Tsarin ƙarfi: Yi amfani da yankuna na saurin taka maimakon HR don horo mai amfani

Lokutan Tafiya Mai Sauri: Inganci A kan Yawa

Lokacin tafiya mai sauri shine lokacin ci gaba na tafiya a ≥100 matakai a minti ɗaya (iyakar matsakaicin ƙarfi) wanda ke ɗaukar aƙalla mintuna 10 ba tare da raguwa ƙasa da iyakar saurin taka fiye da mintuna 1-2 ba.

Dalili na Kimiyya

Jagororin Motsa Jiki na Amurka na 2018 sun kawar da buƙatar da farko cewa motsa jiki na motsa iska ya faru a cikin lokutan aƙalla mintuna 10. Duk da haka, bincike ya nuna cewa lokutan tafiya mai sauri mai dorewa suna ba da fa'idodi na musamman:

• Haɓakar zuciya da jini: Bugun zuciya mai dorewa yana haifar da haɓakar iska
• Ingancin rayuwar jiki: Mintuna 10+ yana ba da damar hanyoyin rayuwar jiki su fara aiki sosai
• Ci gaban ƙwarewa: Saurin taka mafi girma mai dorewa yana inganta hanyoyin tafiya
• Fa'idar tunani: Tunanin "motsa jiki" da gangan a mabadin motsi na bazata

Manufofin Lokutan Tafiya Mai Sauri na Mako-mako

Cika Jagororin Lafiyar Jama'a: Mintuna 150/mako na motsa jiki mai matsakaicin ƙarfi (saurin taka 100+ spm) yana cika shawarwarin WHO da CDC don fa'idodin lafiya.

Ma'aunin Ingancin Lokacin Tafiya Mai Sauri

Ba duk lokutan tafiya mai sauri iri ɗaya ba ne. Ana iya tantance inganci ta:

1. Kwanciyar hankali na saurin taka: Ƙarancin sauyi a kusa da saurin taka da aka yi niyya (±5 spm)
2. Tsawon lokaci: Lokutan mafi tsawo masu dorewa (mintuna 30-45) > lokuta masu gajeren lokaci
3. Ƙarfi: Matsakaicin saurin taka mafi girma a cikin lokacin (110 spm > 100 spm)
4. Daidaito: Yawan kwanakin lokacin tafiya mai sauri a mako (kwanaki 5-7 > kwanaki 3)

Maki na Matsalolin Tafiya (WSS)

Maki na Matsalolin Tafiya (WSS) ma'auni ne na sirri wanda ke ƙididdige nauyin horo na motsin tafiya guda ɗaya. Yana daidaita ra'ayoyi daga Maki na Matsalolin Horo (TSS) da ake amfani da su wajen hawan keke da gudu.

Hanyoyin Ƙididdigar WSS

Ana iya ƙididdige WSS ta amfani da ko dai bugun zuciya ko saurin taka a matsayin ma'aunin ƙarfi:

Hanya ta 1: WSS Na Bugun Zuciya

Lokaci mai nauyi ta yankin bugun zuciya:

WSS = Σ (Mintuna a Yanki × Ninka na Yanki)

Ninkawa na Yanki:
  Yanki 1 (50-60% HRmax): 1.0
  Yanki 2 (60-70% HRmax): 2.0
  Yanki 3 (70-80% HRmax): 3.0
  Yanki 4 (80-90% HRmax): 4.0
  Yanki 5 (90-100% HRmax): 5.0

Misali: Tafiyar mintuna 60 tare da:

• Mintuna 10 dumama a Yanki 1 = 10 × 1.0 = 10
• Mintuna 40 tsayayye a Yanki 2 = 40 × 2.0 = 80
• Mintuna 10 sanyaya a Yanki 1 = 10 × 1.0 = 10
• Jimlar WSS = 100

Hanya ta 2: WSS Na Saurin Taka

Lokaci mai nauyi ta ƙarfin saurin taka:

WSS = Σ (Mintuna a Saurin Taka × Ninka na Saurin Taka)

Ninkawa na Saurin Taka:
  60-99 spm (mai sauƙi): 1.0
  100-109 spm (matsakaici): 2.5
  110-119 spm (matsakaici-mai ƙarfi): 3.5
  120-129 spm (mai ƙarfi): 4.5
  ≥130 spm (mai ƙarfi sosai): 6.0

Fa'ida: WSS tushen saurin taka ba ya buƙatar na'urar bugun zuciya kuma ya fi amfani ga yawancin masu tafiya.

Ƙimar WSS ta Yau da Kullun ta Nau'in Motsa Jiki

Jagororin Nauyin Horon Mako-mako

Nauyin horon mako-mako yakamata a keɓance shi gwargwadon matakin koshin lafiya, manufofi, da lokacin da ake da shi. Ana ba da jagororin a duka WSS da mintunan mai sauri don sassauƙi.

Mai Farawa (watanni 0-6 na kwarewar horo)

• WSS na Mako: 150-300
• Mintunan mai sauri (≥100 spm): 75-120 min/mako
• Jimlar lokacin tafiya: 120-200 min/mako
• Manufar Mafi Girma-30: 90-100 spm
• Zango a mako: 4-5
• Mayar da hankali: Daidaito, ƙirƙirar al'ada, ci gaban fasaha
• Ci gaba: Ƙaruwa da 5-10% a mako

Misalin mako (Jimlar WSS: 250):

• Ltn: Sauƙaƙan tafiya na mintuna 30, 100 spm (WSS 50)
• Tlata: Hutu ko sauƙaƙan yawo na mintuna 20
• Lrb: Tafiya mai sauri na mintuna 35, 105 spm (WSS 70)
• Alh: Sauƙaƙan tafiya na mintuna 25, 95 spm (WSS 40)
• Jum: Hutu
• Ast: Tafiya tsayayye na mintuna 45, 102 spm (WSS 90)
• Lhd: Sauƙi mintuna 20-30

Matsakaici (watanni 6-18 na kwarewar horo)

• WSS na Mako: 300-550
• Mintunan mai sauri (≥100 spm): 150-250 min/mako
• Jimlar lokacin tafiya: 250-400 min/mako
• Manufar Mafi Girma-30: 105-115 spm
• Zango a mako: 5-6
• Mayar da hankali: Gina ikon iska, juriyar gudu, gabatar da tazara
• Ci gaba: Ƙaruwa da 10% a mako, tare da makon farfaɗowa

Misalin mako (Jimlar WSS: 420):

• Ltn: Tafiya tsayayye na mintuna 40, 108 spm (WSS 100)
• Tlata: Sauƙaƙan farfaɗowa na mintuna 30, 95 spm (WSS 45)
• Lrb: Tazara na mintuna 45 (5×4 min @ 120 spm / 3 min sauƙi) (WSS 130)
• Alh: Sauƙaƙan tafiya na mintuna 35, 100 spm (WSS 60)
• Jum: Hutu ko sauƙaƙan tafiya na mintuna 20
• Ast: Dogon tafiya na mintuna 75, 105 spm (WSS 150)
• Lhd: Sauƙaƙan farfaɗowa na mintuna 30 (WSS 40)

Mai Ci Gaba (watanni 18+ na kwarewar horo)

• WSS na Mako: 500-900+
• Mintunan mai sauri (≥100 spm): 250-400+ min/mako
• Jimlar lokacin tafiya: 400-700+ min/mako
• Manufar Mafi Girma-30: 115-130+ spm
• Zango a mako: 6-7
• Mayar da hankali: Aiki, gasa, fasahar tafiyar tsere
• Ci gaba: Lokaci-lokaci tare da matakai na horo daban-daban

Misalin mako (Jimlar WSS: 720):

• Ltn: Tafiya tsayayye na mintuna 50, 110 spm (WSS 120)
• Tlata: Sauƙaƙan tafiya na mintuna 40, 100 spm (WSS 70)
• Lrb: Tempo na mintuna 60 (mintuna 40 @ 115-120 spm) (WSS 180)
• Alh: Tafiyar farfaɗowa na mintuna 35, 95 spm (WSS 50)
• Jum: Tazara na mintuna 50 (10×2 min @ 130+ spm / 2 min sauƙi) (WSS 180)
• Ast: Dogon tafiya na mintuna 90, 108 spm (WSS 200)
• Lhd: Sauƙaƙan tafiya na mintuna 40 (WSS 60)

Rabon Nauyin Aiki na Kwatsam:Na Tsawon Lokaci (ACWR)

Rabon Nauyin Aiki na Kwatsam:Na Tsawon Lokaci kayan aiki ne mai ƙarfi don gudanar da haɗarin rauni ta hanyar kwatanta nauyin horo na kwanan nan (kwatsam) da nauyin horo na dogon lokaci (na tsawon lokaci).

Ƙididdigewa

ACWR = Nauyin Kwatsam (kwanaki 7) / Nauyin Tsawon Lokaci (matsakaicin kwanaki 28)

Misali:
  WSS na kwanaki 7 na ƙarshe: 450
  Matsakaicin kwanaki 28 da suka gabata: 380
  ACWR = 450 / 380 = 1.18

Fassara ACWR

Aikace-aikacen Aiki

Yanayi na 1: Dawowa bayan rashin lafiya

• Mako kafin rashin lafiya: 400 WSS
• Rashe kwanaki 10 (matsakaicin kwanaki 28 ya ragu zuwa 285)
• Kada ku komo zuwa 400 (ACWR = 1.40)
• Maimakon haka: Fara a 250-300 WSS (ACWR = 0.88-1.05)

Yanayi na 2: Ci gaban da aka tsare

• Matsakaicin mako 4 na yanzu: 350 WSS/mako
• Tsara mako mai zuwa: Son yin 500 WSS
• ACWR zai zama 1.43 (matsakaici-babban haɗari)
• Hanya mafi kyau: 420-450 WSS (ACWR 1.20-1.29)

Dabarun Ci Gaban Nauyin Horo

Ƙa'idar 10% (tare da dalla-dalla)

Ƙa'idar 10% ta al'ada tana ba da shawarar ƙara girman horon mako-mako da ba fiye da 10% a mako ba. Yayin da yake da amfani a matsayin jagora, binciken zamani yana ba da shawarar hanyoyin da suka fi dacewa:

• Ga masu farawa: Ƙaruwa na 5-10% na mako-mako ya dace
• Ga ƙwararrun masu tafiya: Ana iya jimre wa ƙaruwa na 10-15% idan ACWR ya tsaya <1.30
• Bayan hutawa: Ci gaba a hankali (5%) ya fi aminci
• Lokacin nauyi mai yawa: Kiyaye ko rage maimakon ci gaba da ƙarawa

Lokaci-lokaci: Tsarin 3:1

Mafi yawan tsarin ci gaba na tushen shaida yana musanya makonni 3 na ƙara nauyi da mako 1 na farfaɗowa:

Misali na tubalan mako 8 (farawa a 300 WSS):

Fa'idodin makon farfaɗowa:

• Yana ba da damar haɓakawa ta jiki (supercompensation)
• Yana sake cika ma'ajiyar glycogen
• Yana gyara ƙaramin lalacewa ga kyallen takarda
• Yana rage gajiyar da ta taru
• Yana sabunta tunani da ƙarfin tunani
• Yana shirya jiki don tubalan horo na gaba

Lokaci-lokacin Tubali

Ga masu tafiya masu ci gaba da suke horarwa don aiki ko abubuwan da suka faru, tsara horo cikin keɓaɓɓen mesocycles (tubalan makonni 4-8):

Misalin lokaci-lokacin shekara:

1. Matakin Tushe (makonni 8-12):
   • Mayar da hankali: Gina tushen iska tare da girman Yanki 2
   • WSS na Mako: 400-550
   • 80% na lokaci a 100-110 spm
   • Dogon tafiyoyi suna ƙaruwa daga mintuna 60 zuwa 120
2. Matakin Gini (makonni 6-8):
   • Mayar da hankali: Ƙara aikin tempo na Yanki 3 da gajeren tazara
   • WSS na Mako: 500-650
   • 70% Yanki 2, 20% Yanki 3, 10% Yanki 4
   • Zango 2 masu inganci a mako
3. Matakin Koli (makonni 4-6):
   • Mayar da hankali: Ƙarfi mai yawa, aikin keɓaɓɓen tsere
   • WSS na Mako: 550-750
   • Haɗa tazara na saurin tsere da kwaikwayoyi
   • Kiyaye wasu sauƙaƙan girma
4. Taper (makonni 1-2):
   • Mayar da hankali: Rage girma, kiyaye ƙarfi
   • WSS na Mako: 200-350 (rage 50%)
   • Kiyaye zango 1-2 masu gajeru, masu kaifi
   • Mayar da hankali kan hutu da shirye-shirye
5. Farfaɗowa/Canjin Lokaci (makonni 2-4):
   • Mayar da hankali: Farfaɗowar aiki, horon giciye
   • WSS na Mako: 150-300
   • Dukkan sauƙaƙan tafiya, babu tsari
   • Sabuntawar tunani da jiki

Lura da Daidaita Nauyin Horo

Ma'aunai Na Ainihi

Bi wadannan yau da kullun/mako-mako:

1. Bugun Zuciya na Hutu (RHR):
   • Yi ma'auni lokacin farkawa, kafin fita daga gado
   • Bi matsakaicin kwanaki 7 mai birgima
   • Hauhawar bpm 5-10 yana nuna farfaɗowar da ba ta cika ba
   • Hauhawar da ta dawwama (>mako 1) yana nuna haɗarin wuce gona da iri
2. Bambancin Bugun Zuciya (HRV):
   • HRV mafi girma = farfaɗowa mafi kyau da shirye-shirye
   • Raguwar >10% daga tushe = rage shirye-shirye
   • Yi amfani da app kamar Elite HRV, HRV4Training, ko Oura Ring
3. Mafi Girman Saurin Taka na Mintuna 30:
   • Bi yau da kullun don tantance ikon dorewa ƙarfi
   • Yanayin raguwa na iya nuna gajiyar da ta taru
   • Yi amfani a matsayin mai nuna shiryen motsa jiki
4. Saurin Tafiya a Daidaitaccen Ƙoƙari:
   • Gwajin wata-wata: Mintuna 20-30 a ƙoƙarin da aka fahimta
   • Inganta saurin a ƙoƙari iri ɗaya = haɓakar tabbatacce
   • Raguwar sauri = ƙarancin farfaɗowa ko wuce gona da iri

Ma'aunai Na Ra'ayi

Tambayar koshin lafiya ta yau da kullun (maki 1-5 kowanne):

1. Ingancin barci: 1 = muni, 5 = kyakkyawa
2. Matakin gajiya: 1 = gajiye, 5 = kuzari
3. Ciwon tsoka: 1 = ciwo mai yawa, 5 = babu ciwo
4. Yanayi/ƙwazo: 1 = muni, 5 = babba
5. Matakin damuwa: 1 = babba sosai, 5 = ƙanƙanta sosai

Fassarar jimlar maki na koshin lafiya:

• 20-25: Shirye-shirye mai kyau, ci gaba da horon da aka tsara
• 15-19: Shirye-shirye mai kyau, horo kamar yadda aka tsara ko an rage kaɗan
• 10-14: Damuwa matsakaici, yi la'akari da rana mai sauƙi ko gajeren zango
• 5-9: Ƙarancin shirye-shirye, sanya rana mai sauƙi sosai ko ɗauki ranar hutu

Alamun Nauyin Horo da Ya Dace

• Jin kuzari da ƙwazo don yawancin tafiyoyi
• Ci gaban aiki a hankali a cikin makonni/watanni
• Ingancin barcin da ya daidaita (sa'o'i 7-9, jin hutu)
• Bugun zuciyar hutu mai daidaitawa ko haɓakawa
• Ƙarancin ciwon tsoka fiye da sa'o'i 24-48 bayan motsa jiki
• Kiyaye sha'awar tafiya
• Iya buga manufofin sauri/saurin taka akai-akai

Alamun Gargaɗi na Nauyin Horo mai Yawa

• Aiki: Raguwar sauri, rashin iya isa ga saurin taka da aka yi niyya, ƙara ƙoƙarin da aka fahimta
• Ilimin Jiki: Hauhawar RHR (5-10+ bpm sama da tushe), rage HRV, gajiya mai dorewa duk da hutu
• Musculoskeletal: Ciwon tsoka mai dorewa, ciwo da azaba kaɗan da yawa, ƙaruwar abubuwan da suka faru na rauni
• Tunani: Asarar ƙwazo, jin haushi, damuwar yanayi, wahalar mai da hankali
• Barci: Wahalar yin barci, farkawa akai-akai, rashin jin hutu duk da isassun sa'o'i
• Garkuwa: Shamaki ko cututtuka akai-akai, jinkirin warkarwa daga ƙananan raunuka

Tsarin aiki idan alamun gargaɗi sun bayyana:

1. Rage nauyin horo nan take da 30-50%
2. Mayar da hankali kan sauƙaƙan tafiyoyi masu daɗi kawai
3. Mayar da hankali kan barci (yi nufin sa'o'i 8-9)
4. Sake duba abinci da ruwa
5. Yi la'akari da damuwar da ba tafiya ba (aiki, rayuwa) kuma kula idan mai yiwuwa
6. Idan alamun sun ci gaba >mako 1, tuntuɓi mai ba da kulawar lafiya

Samfuran Rarraba Ƙarfi

Yadda kuke rarraba ƙarfin horo a cikin mako yana da tasiri mai yawa akan haɓakawa da aiki. Ana amfani da manyan samfura guda biyu:

Horon Mai Sanyi (Tsarin 80/20)

Tsarin 80/20 yana rarraba lokacin horo tsakanin ƙarfi mai sauƙi da mai girma tare da ƙarancin ƙarfi matsakaici:

• 80% sauƙi (Yanki 1-2): 95-105 spm, saurin tattaunawa
• 0-5% matsakaici (Yanki 3): Ƙarancin lokaci a 110-120 spm
• 15-20% mai wuya (Yanki 4-5): Tazara da tempo 120+ spm

Dalili: Yana ƙara haɓakar iska (girman sauƙi) yayin da yake ba da motsa jiki mai ƙarfi sosai don aiki ba tare da tara gajiya daga wuce gona da iri na aiki matsakaici ba.

Mafi kyau ga: Masu tafiya masu ci gaba, masu tafiyar tsere, horon da ya dace da aiki

Misali na jadawalin mako (jimlar mintuna 300):

• Mintuna 240 sauƙi (80%): Tafiyoyin sauƙi na yau da kullun na mintuna 30-40 + dogon tafiyar karshen mako
• Mintuna 60 mai wuya (20%): Zango 2× tazara/tempo a mako

Horon Pyramidal (Tsarin 60/30/10)

Tsarin pyramidal yana rarraba ƙarfi a duk yankuna:

• 60-70% sauƙi (Yanki 1-2): Ci gaban tushen iska
• 20-30% matsakaici (Yanki 3): Tempo da aiki mai sauri mai dorewa
• 10% mai wuya (Yanki 4-5): Tazara mai ƙarfi sosai

Dalili: Ci gaban ƙarfi a hankali, mafi kyau don haɓaka ikon ƙarfi matsakaici, mafi sauƙi don farfaɗowa daga gare shi.

Mafi kyau ga: Masu farawa zuwa matsakaici masu tafiya, horon da ya dace da lafiya, wadanda ke da haɗarin rauni

Misali na jadawalin mako (jimlar mintuna 300):

• Mintuna 180-210 sauƙi (60-70%): Yawancin tafiyoyin yau da kullun a saurin jin daɗi
• Mintuna 60-90 matsakaici (20-30%): Tafiyoyi masu sauri sau 2-3× a mako
• Mintuna 30 mai wuya (10%): Zangon tazara 1× a mako

Dabaru na Farfaɗowa da Haɓakawa

Motsa jiki na horo yana haifar da haɓakawa kawai lokacin da aka haɗa shi da isasshen farfaɗowa. Ba tare da farfaɗowa ba, nauyin horo yana zama damuwar horo ba tare da amfani ba.

Hanyoyin Farfaɗowar Aiki

1. Sauƙaƙan tafiyoyi (60-90 spm):
   • Mintuna 20-30 a ƙarfi mai sauƙi sosai
   • Yana inganta kwararar jini ba tare da ƙarin damuwa ba
   • Fa'idar tunani na motsi
2. Horon giciye:
   • Iyo, hawan keke, yoga, tai chi
   • Daban-daban tsarin motsi suna rage damuwar mai maimaitawa
   • Yana kiyaye koshin lafiya tare da bambanci
3. Mikewa da motsi da ƙarfin motsi:
   • Mintuna 15-20 yau da kullun
   • Mayar da hankali kan hips, idon ƙafa, calves, hamstrings
   • Yana kiyaye kewayon motsi don tafiya mai inganci

Hanyoyin Farfaɗowar Kasawa

1. Haɓakar barci:
   • Sa'o'i 7-9 a daren (manya)
   • Jadawalin barci/farkawa mai daidaitawa
   • ɗakin sanyi, duhu (60-67°F / 16-19°C)
   • Iyakance allo sa'a 1 kafin barci
2. Abinci don farfaɗowa:
   • Furotin: 1.2-1.6 g/kg nauyin jiki yau da kullun
   • Carbohydrates: Isasshe don sake cika glycogen (3-5 g/kg)
   • Ruwa: Lura da launin fitsari (rawaya mai haske)
   • Abinci mai yaƙi da kumburi: Berries, kifi mai kitse, ganye masu ganye
3. Tausa da sakin myofascial:
   • Mirgina kumfa mintuna 10-15 bayan tafiya
   • Mayar da hankali kan calves, IT band, hip flexors, glutes
   • Ƙwararrun tausa kowane makonni 2-4 idan kasafin kuɗi ya yarda
4. Nutsewa ruwan sanyi (na zaɓi):
   • Mintuna 10-15 a cikin ruwa 50-59°F (10-15°C)
   • A cikin sa'a 1 bayan motsa jiki mai wuya
   • Yana iya rage ciwon tsoka da kumburi
   • Ba a ba da shawarar fiye da sau 2× a mako

Farfaɗowar Tunani

• Bambanci: Haɗa hanyoyi, ƙasashe, da fage don kiyaye haɗa kai
• Tafiyoyin zamantakewa: Tafiya tare da abokai ko ƙungiyoyi don jin daɗi
• Hankali: Yi aikin sanin lokaci na yanzu yayin sauƙaƙan tafiyoyi
• Makon rage nauyi: Hutun tunani daga tsare-tsaren horo kowane makonni 3-4
• Lokacin hutu: Makonni 2-4 kowace shekara na ƙarancin tsare-tsaren tafiya

Ra'ayoyin Horon Ci Gaba

Motsa Jiki na Horo (TRIMP)

TRIMP (Training Impulse) yana ƙididdige nauyin horo ta amfani da bayanan bugun zuciya tare da nauyi na exponential don ƙarfi mafi girma.

TRIMP = Tsawon Lokaci (min) × Rabon ΔHR × 0.64e^(1.92 × Rabon ΔHR)

Inda:
  Rabon ΔHR = (Matsakaicin HR - Bugun Zuciya na Hutu) / (Matsakaicin HR - Bugun Zuciya na Hutu)

Misali:

• Tsawon Lokaci: mintuna 60
• Matsakaicin HR: 130 bpm
• Bugun Zuciya na Hutu: 60 bpm
• Mafi Girman HR: 180 bpm
• Rabon ΔHR = (130-60)/(180-60) = 70/120 = 0.583
• TRIMP = 60 × 0.583 × 0.64e^(1.92×0.583) = 60 × 0.583 × 1.94 = 67.9

Lura: Ƙimar TRIMP ba ta kwatanta kai tsaye da WSS ba, amma dukkansu suna ƙididdige nauyin horo.

Tsarin Koshin Lafiya-Gajiya

Horo yana haifar da tasiri guda biyu masu gaba:

• Koshin Lafiya: Haɓakawa mai saurin gini, mai saurin raguwa tabbatacce (kwanakin lokaci 42)
• Gajiya: Sakamakon mara kyau mai saurin gini, mai saurin raguwa (kwanakin lokaci 7)

Aiki = Koshin Lafiya - Gajiya

Wannan tsari yana bayyana:

• Me yasa kwanakin hutu na iya haifar da kyakkyawan aiki (gajiya tana ɓacewa da sauri fiye da koshin lafiya)
• Me yasa taper ke aiki (rage gajiya yayin kiyaye koshin lafiya)
• Me yasa makon farfaɗowa ke da mahimmanci (kula da gajiyar da ta taru)

Nauyin Horon Tsawon Lokaci (CTL) da Tsari

Ma'aunai masu ci gaba da dandamali kamar Walk Analytics ke bin su:

• CTL (Nauyin Horon Tsawon Lokaci): Matsakaicin kwanaki 42 mai nauyi na exponential na WSS na yau da kullun — yana wakiltar koshin lafiya
• ATL (Nauyin Horon Kwatsam): Matsakaicin kwanaki 7 mai nauyi na exponential na WSS na yau da kullun — yana wakiltar gajiya
• TSB (Ma'aunin Matsalolin Horo): CTL - ATL — yana wakiltar tsari/sabo

Fassarar TSB:

• TSB < -30: Gajiya mai yawa, haɗarin wuce gona da iri
• TSB -30 zuwa -10: Yankin horo mai amfani, gajiyar al'ada
• TSB -10 zuwa +10: Tsari mai daidaitawa
• TSB +10 zuwa +25: Sabo, shirye-shiryen tsere mai kyau
• TSB > +25: Sabo sosai, amma ƙarancin horo idan ya ci gaba

Gudanar da Nauyin Horo na Aiki

Samfurin Tsarin Mako

Tsara kowane mako tare da:

1. Zango 1-2 masu inganci: Tazara, tempo, ko aiki mai saurin tsere
2. 1 dogon tafiya: Mintuna 60-120 a saurin sauƙi-matsakaici
3. Sauƙaƙan tafiyoyi 3-4: Farfaɗowa da tara girma
4. 1 ranar hutu: Cikakken hutu ko aiki mai sauƙi sosai

Misali na mako matsakaici (Manufa: WSS 420):

Daidaitawa Dangane da Ra'ayi

Yanayi na 1: Jin gajiya a tsakiyar mako

• Duba RHR (hauhawarsa?) da maki na koshin lafiya (ƙanƙanta?)
• Musanya motsa jiki mai wuya da sauƙaƙan tafiya
• Ƙara ranar hutu idan akwai buƙata
• Koma horon da aka tsara lokacin an warke

Yanayi na 2: Jin dadi da ci gaba sosai

• Ci gaba da tsarin yanzu (kada ku ƙara ƙarin nauyi ba tare da tunani ba)
• Ƙara nauyi da 5-10% mako mai zuwa
• Yi la'akari da inganci a kan yawa (ƙara ƙarfi kaɗan)

Yanayi na 3: Rashin iyawa mai dorewa

• Sake duba damuwar da ba horo ba (aiki, barci, abubuwan rayuwa)
• Rage nauyin horo da 30-40% na makonni 1-2
• Mayar da hankali kan barci, abinci, da kula da damuwa
• A hankali sake gina bayan an tabbatar da farfaɗowa

Takaitawa: Muhimman Ka'idodin Gudanar da Nauyin Horo

Matakan aiki:

1. Ƙididdige WSS na mako na yanzu ta amfani da ƙididdigewa da ke ƙasa
2. Saita manufa mai gaskiya dangane da matakin kwarewar ku
3. Tsara ƙaruwar mako mai ci gaba (5-10%)
4. Tsara makon farfaɗowa kowane makonni 3-4
5. Bi Mafi Girman Saurin Taka na Mintuna 30 da bugun zuciya na hutu yau da kullun
6. Yi amfani da tambayar koshin lafiya don jagorantar gyare-gyaren yau da kullun
7. Sake duba ACWR a mako don kama haruka masu haɗari da wuri
8. Mayar da hankali kan barci (sa'o'i 7-9) da abinci don farfaɗowa

Ƙididdige Nauyin Horo Naku

Yi amfani da masu ƙididdigewa kyauta don tantance nauyin horo naku:

• Ƙididdigar WSS — Ƙididdige Maki na Matsalolin Tafiya don motsin guda ɗaya
• Janareta Shirin Horo — Ƙirƙiri tsare-tsaren horo masu ci gaba na keɓance
• Ƙididdigar ACWR — Lura da rabon nauyin aiki na kwatsam:tsawon lokaci don rigakafin rauni

Nassoshi Na Kimiyya

Wannan jagora ta tattara bincike daga ilimin motsa jiki, kimiyyar wasanni, da nazarin keɓaɓɓen tafiya:

• Del Pozo-Cruz B, et al. (2022). "Association of Daily Step Count and Intensity With Incident Cardiovascular Disease." JAMA Network Open 5(12):e2248107. [Binciken Mafi Girman Saurin Taka na Mintuna 30]
• Gabbett TJ. (2016). "The training-injury prevention paradox." British Journal of Sports Medicine 50:273-280. [ACWR da haɗarin rauni]
• Soligard T, et al. (2016). "How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury." British Journal of Sports Medicine 50:1030-1041.
• Stöggl TL, Sperlich B. (2014). "Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training." Frontiers in Physiology 5:33. [Rarraba ƙarfi]
• Banister EW. (1991). "Modeling elite athletic performance." In: MacDougall JD, et al., eds. Physiological Testing of Elite Athletes. Human Kinetics. [Tsarin koshin lafiya-gajiya, TRIMP]
• Tudor-Locke C, et al. (2019). "Walking cadence (steps/min) and intensity in 21-40 year olds: CADENCE-adults." Int J Behav Nutr Phys Act 16:8. [Iyakokin saurin taka]

Don ƙarin bincike:

• Cikakkiyar Bibliographin Kimiyya
• Sabon Binciken Tafiya

Matakan Gaba

• Koyi game da yankuna na horo na tushen saurin taka
• Bincika ƙididdiga da ƙididdiga na nauyin horo
• Fahimci ma'aunai na yanyewa don lura
• Haɓaka biomechanics na tafiya