Iṣakoso Ẹru Ikẹkọ Irin-ajo

Kini Ẹru Ikẹkọ?

Ẹru ikẹkọ ṣe iṣiro wahala ifiṣẹ-ara ti ara rẹ n gbadun lati inu awọn adaṣe irin-ajo. O ṣajọpọ awọn iwọn pataki mẹta:

1. Akoko pipẹ: Iye akoko ti o fi nrin
2. Kikankikan: Bi o ṣe le to ti o nrin (ọna-ẹsẹ, ọkan okan, iyara)
3. Igbohunsafẹfẹ: Ni igbamelo ti o nrin

Iṣakoso ẹru ikẹkọ to tọ jẹ ki ilọsiwaju-deede ṣee ṣe lakoko ti o dinku ewu ipalara ati ikẹkọ-pupọ. Ko dabi irin-ajo lasan fun gbigbe, irin-ajo ti ikẹkọ-n-ibẹru nilo ilọsiwaju ati eto isọjipada to ni ẹtọ.

Ọna-ẹsẹ Peak-30: Iwọn Idagbasoke

Iwadi laipe ti ṣe idanimọ Ọna-ẹsẹ Peak-30 gẹgẹ bi asọtẹlẹ ti o lagbara ti awọn abajade ilera ati ewu iku, ominira lati awọn igbesẹ ojoojumọ lapapọ.

Kini Ọna-ẹsẹ Peak-30?

Ọna-ẹsẹ Peak-30 jẹ apapọ ọna-ẹsẹ (awọn igbesẹ fun iṣẹju) lakoko awọn iṣẹju 30 tẹlẹ to dara julọ ti o nrin ni ọjọ kan. Iwọn yii gba agbara rẹ lati duro kikankikan-ni-ero, irin-ajo ti o yara.

Awọn Ipele Ọna-ẹsẹ Peak-30 ati Awọn Abajade Ilera

Oye Pataki: Ọna-ẹsẹ Peak-30 ti ≥100 spm baamu si iṣẹ ara ti aarin-si-lile (MVPA) o si duro fun ipele fun awọn anfani ilera pataki.

Awọn Itọka Ikẹkọ

Ọna-ẹsẹ Peak-30 pese itọsọna ikẹkọ ti o ṣee ṣe:

• Ṣiṣeto ibi-afẹde: Ifọkansi Ọna-ẹsẹ Peak-30 ti 100+ spm ni o kere ju ọjọ 5 fun ọsẹ kan
• Apẹrẹ adaṣe: Fi iṣẹju 30 akọkọ yara kan sii ninu awọn irin-ajo ojoojumọ
• Itọju ilọsiwaju: Ṣe atẹle awọn alekun ninu Ọna-ẹsẹ Peak-30 bi amọdaju ti n dara si
• Iṣẹ kikankikan: Lo awọn agbegbe ọna-ẹsẹ dipo HR fun ikẹkọ ti o wulo julọ

Awọn Yara Yara: Didara Ju Opoiye Lọ

Yara yara jẹ akoko irin-ajo ti o tẹsiwaju ni ≥100 igbesẹ fun iṣẹju kan (ipele aarin kikankikan) ti o to iṣẹju 10 ni o kere ju laisi ki o ṣubu ni isalẹ ipele ọna-ẹsẹ fun ju iṣẹju 1-2 lọ.

Idi Imọ-jinlẹ

Awọn Ilana Iṣẹ Ara U.S. ọdun 2018 yọ ibeere iṣaaju pe iṣẹ aerobic gbọdọ waye ni awọn yara yara ti o to iṣẹju 10. Sibẹsibẹ, iwadi fihan pe awọn yara yara ti o tẹsiwaju pese awọn anfani alailẹgbẹ:

• Iyipada ọkan-fifọ: HR ti o ga tẹsiwaju n wakọ awọn ilọsiwaju aerobic
• Ṣiṣiṣẹ metabolic: Iṣẹju 10+ gba awọn ọna metabolic laaye lati ni itara kikun
• Idagbasoke ọgbọn: Ọna-ẹsẹ giga ti o tẹsiwaju mu awọn ẹrọ irin-ajo dara si
• Anfani ẹmi-inú: Ọpọlọ "adaṣe" ti oni-ero kuro si gbigbe laisọ

Awọn Afojusun Yara Yara Ọsẹ

Ipade Awọn Ilana Ilera Gbogbogbo: Iṣẹju 150/ọsẹ ti iṣẹ kikankikan-aarin (100+ spm ọna-ẹsẹ) ba awọn iṣeduro WHO ati CDC pade fun awọn anfani ilera.

Awọn Iwọn Didara Yara Yara

Ko gbogbo awọn yara yara dọgba. Didara le jẹ ayẹwo nipasẹ:

1. Iduroṣinṣin ọna-ẹsẹ: Iyipada to kere julọ ni ayika ọna-ẹsẹ afojusun (±5 spm)
2. Akoko pipẹ: Awọn yara ti o tẹsiwaju to gùn (30-45 min) > ọpọlọpọ awọn yara kukuru
3. Kikankikan: Ọna-ẹsẹ apapọ giga laarin yara naa (110 spm > 100 spm)
4. Aidẹhin: Igbohunsafẹfẹ awọn ọjọ yara yara fun ọsẹ (5-7 ọjọ > 3 ọjọ)

Dimẹgiẹ Wahala Irin-ajo (WSS)

Dimẹgiẹ Wahala Irin-ajo (WSS) jẹ iwọn ti o jẹ ti oluwa ti o ṣe iṣiro ẹru ikẹkọ ti awọn adaṣe kọọkan. O ṣe atunṣe awọn imọran lati Dimẹgiẹ Wahala Ikẹkọ (TSS) ti a lo ninu kẹkẹ ati ṣiṣe.

Awọn Ọna Iṣiro WSS

A le ṣe iṣiro WSS nipa lilo boya okan okan tabi ọna-ẹsẹ bi iwọn kikankikan:

Ọna 1: WSS Ti o Da lori Okan Okan

Akoko-iwuwo nipasẹ agbegbe okan okan:

WSS = Σ (Awọn Iṣẹju ni Agbegbe × Oluṣafihan Agbegbe)

Awọn Oluṣafihan Agbegbe:
  Agbegbe 1 (50-60% HRmax): 1.0
  Agbegbe 2 (60-70% HRmax): 2.0
  Agbegbe 3 (70-80% HRmax): 3.0
  Agbegbe 4 (80-90% HRmax): 4.0
  Agbegbe 5 (90-100% HRmax): 5.0

Apẹẹrẹ: Irin-ajo iṣẹju-60 pẹlu:

• 10 min igbona ni Agbegbe 1 = 10 × 1.0 = 10
• 40 min iduroṣinṣin ni Agbegbe 2 = 40 × 2.0 = 80
• 10 min tutu ni Agbegbe 1 = 10 × 1.0 = 10
• Lapapọ WSS = 100

Ọna 2: WSS Ti o Da lori Ọna-ẹsẹ

Akoko-iwuwo nipasẹ kikankikan ọna-ẹsẹ:

WSS = Σ (Awọn Iṣẹju ni Ọna-ẹsẹ × Oluṣafihan Ọna-ẹsẹ)

Awọn Oluṣafihan Ọna-ẹsẹ:
  60-99 spm (fẹẹrẹfẹ): 1.0
  100-109 spm (aarin): 2.5
  110-119 spm (aarin-lile): 3.5
  120-129 spm (lile): 4.5
  ≥130 spm (lile pupọ): 6.0

Anfani: WSS ti o da lori ọna-ẹsẹ ko nilo oluṣọ HR ati pe o jẹ ilana julọ fun ọpọlọpọ awọn alarin.

Awọn Iye WSS Aṣoju nipasẹ Iru Adaṣe

Awọn Ilana Ẹru Ikẹkọ Ọsẹ

Ẹru ikẹkọ ọsẹ yẹ ki o jẹ ti ẹni-kọọkan da lori ipele amọdaju, awọn ibi-afẹde, ati akoko to wa. Awọn ilana jẹ pese ni WSS mejeeji ati awọn iṣẹju yara fun irọrun.

Olubẹrẹ (0-6 oṣu iriri ikẹkọ)

• WSS Ọsẹ: 150-300
• Awọn iṣẹju yara (≥100 spm): 75-120 min/ọsẹ
• Akoko irin-ajo lapapọ: 120-200 min/ọsẹ
• Afojusun Peak-30: 90-100 spm
• Awọn igbimọ fun ọsẹ: 4-5
• Idojukọ: Aidẹhin, idasile iṣesi, idagbasoke ilana
• Ilọsiwaju: Alekun nipasẹ 5-10% fun ọsẹ kan

Apẹẹrẹ ọsẹ (Lapapọ WSS: 250):

• Mon: 30 min irin-ajo rọrun, 100 spm (WSS 50)
• Tue: Isinmi tabi irin-ajo jẹjẹrẹ iṣẹju 20
• Wed: 35 min irin-ajo yara, 105 spm (WSS 70)
• Thu: 25 min irin-ajo rọrun, 95 spm (WSS 40)
• Fri: Isinmi
• Sat: 45 min irin-ajo iduroṣinṣin, 102 spm (WSS 90)
• Sun: Rọrun 20-30 min

Aarin (6-18 oṣu iriri ikẹkọ)

• WSS Ọsẹ: 300-550
• Awọn iṣẹju yara (≥100 spm): 150-250 min/ọsẹ
• Akoko irin-ajo lapapọ: 250-400 min/ọsẹ
• Afojusun Peak-30: 105-115 spm
• Awọn igbimọ fun ọsẹ: 5-6
• Idojukọ: Kikọ agbara aerobic, ifarabalẹ iyara, ifihan aarin-aarin
• Ilọsiwaju: Alekun nipasẹ 10% fun ọsẹ, pẹlu awọn ọsẹ isọjipada

Apẹẹrẹ ọsẹ (Lapapọ WSS: 420):

• Mon: 40 min irin-ajo iduroṣinṣin, 108 spm (WSS 100)
• Tue: 30 min isọjipada rọrun, 95 spm (WSS 45)
• Wed: 45 min awọn aarin-aarin (5×4 min @ 120 spm / 3 min rọrun) (WSS 130)
• Thu: 35 min irin-ajo rọrun, 100 spm (WSS 60)
• Fri: Isinmi tabi irin-ajo jẹjẹrẹ iṣẹju 20
• Sat: 75 min irin-ajo gigun, 105 spm (WSS 150)
• Sun: 30 min isọjipada rọrun (WSS 40)

Ilọsiwaju (18+ oṣu iriri ikẹkọ)

• WSS Ọsẹ: 500-900+
• Awọn iṣẹju yara (≥100 spm): 250-400+ min/ọsẹ
• Akoko irin-ajo lapapọ: 400-700+ min/ọsẹ
• Afojusun Peak-30: 115-130+ spm
• Awọn igbimọ fun ọsẹ: 6-7
• Idojukọ: Iṣe, idije, ilana ije-irin-ajo
• Ilọsiwaju: Igbaakoko pẹlu awọn ipele ikẹkọ ọtọtọ

Apẹẹrẹ ọsẹ (Lapapọ WSS: 720):

• Mon: 50 min irin-ajo iduroṣinṣin, 110 spm (WSS 120)
• Tue: 40 min irin-ajo rọrun, 100 spm (WSS 70)
• Wed: 60 min tempo (40 min @ 115-120 spm) (WSS 180)
• Thu: 35 min irin-ajo isọjipada, 95 spm (WSS 50)
• Fri: 50 min awọn aarin-aarin (10×2 min @ 130+ spm / 2 min rọrun) (WSS 180)
• Sat: 90 min irin-ajo gigun, 108 spm (WSS 200)
• Sun: 40 min irin-ajo rọrun (WSS 60)

Ipin Ẹru Iṣẹ Lilo:Onibaje (ACWR)

Ipin Ẹru Iṣẹ Lilo:Onibaje jẹ ohun elo ti o lagbara fun iṣakoso ewu ipalara nipa fifiwera ẹru ikẹkọ laipe (lilo) si ẹru ikẹkọ igba gigun (onibaje).

Iṣiro

ACWR = Ẹru Lilo (7 ọjọ) / Ẹru Onibaje (28 ọjọ apapọ)

Apẹẹrẹ:
  WSS 7 ọjọ kẹhin: 450
  Apapọ awọn ọjọ 28 iṣaaju: 380
  ACWR = 450 / 380 = 1.18

Itumọ ACWR

Ohun elo Iṣe

Ipo 1: Ipadabọ lẹhin aisan

• Ọsẹ ṣaaju aisan: 400 WSS
• Padanu ọjọ 10 (28-ọjọ apapọ ṣubu si 285)
• Maṣe fo pada si 400 (ACWR = 1.40)
• Dipo: Tun bẹrẹ ni 250-300 WSS (ACWR = 0.88-1.05)

Ipo 2: Ilọsiwaju ẹrù-ifẹ

• Apapọ ọsẹ 4 lọwọlọwọ: 350 WSS/ọsẹ
• Eto ọsẹ to nbọ: Fẹ ṣe 500 WSS
• ACWR yoo jẹ 1.43 (ewu aarin-giga)
• Ọna to dara julọ: 420-450 WSS (ACWR 1.20-1.29)

Awọn Ilana Ilọsiwaju Ẹru Ikẹkọ

Ofin 10% (pẹlu imọran)

Ofin 10% aṣa n daba pe alekun iwọn ikẹkọ ọsẹ ko gbọdọ ju 10% fun ọsẹ lọ. Lakoko ti o wulo bi itọsọna, iwadi ode oni daba awọn ọna imọran diẹ sii:

• Fun awọn olubẹrẹ: 5-10% awọn alekun ọsẹ jẹ iyẹ
• Fun awọn alarin ogbontarigi: 10-15% awọn alekun le jẹ gbigba ti ACWR ba duro <1.30
• Lẹhin awọn isinmi: Ilọsiwaju ti o lọra (5%) jẹ aabo
• Lakoko ẹru giga: Duro tabi dinku kuro si ilọsiwaju alekun

Igbaakoko: Awoṣe 3:1

Awoṣe ilọsiwaju ti o ni ẹri julọ yipada ọsẹ 3 ti alekun ẹru pẹlu ọsẹ isọjipada 1:

Apẹẹrẹ bulọọki ọsẹ 8 (bibẹrẹ ni 300 WSS):

Awọn anfani awọn ọsẹ isọjipada:

• Gba iyipada ifiṣẹ-ara laaye (supercompensation)
• Tun kun awọn ibi ipamọ glycogen
• Tuntun awọn ibajẹ kekere si awọn àwọn ara
• Dinku arẹ ti a ṣajọpọ
• Sọji iwuri ati agbara ọkan
• Mura ara silẹ fun bulọọki ikẹkọ to nbọ

Igbaakoko Bulọọki

Fun awọn alarin ilọsiwaju ti n kọ fun iṣe tabi awọn iṣẹlẹ, ṣeto ikẹkọ sinu awọn mesocycles ọtọtọ (awọn bulọọki ọsẹ 4-8):

Apẹẹrẹ igbaakoko ọdọọdun:

1. Ipele Ipilẹ (ọsẹ 8-12):
   • Idojukọ: Kikọ ipilẹ aerobic pẹlu iwọn Agbegbe 2
   • WSS Ọsẹ: 400-550
   • 80% ti akoko ni 100-110 spm
   • Awọn irin-ajo gigun n pọ si lati 60 si 120 iṣẹju
2. Ipele Kikọ (ọsẹ 6-8):
   • Idojukọ: Fi Agbegbe 3 tempo iṣẹ ati awọn aarin-aarin kukuru kun
   • WSS Ọsẹ: 500-650
   • 70% Agbegbe 2, 20% Agbegbe 3, 10% Agbegbe 4
   • 2 awọn igbimọ didara fun ọsẹ
3. Ipele Oke (ọsẹ 4-6):
   • Idojukọ: Kikankikan giga, iṣẹ pato-ije
   • WSS Ọsẹ: 550-750
   • Pẹlu awọn aarin-aarin iyara-ije ati awọn adaṣe
   • Duro iwọn rọrun diẹ
4. Taper (ọsẹ 1-2):
   • Idojukọ: Dinku iwọn, duro kikankikan
   • WSS Ọsẹ: 200-350 (idinku 50%)
   • Duro 1-2 awọn igbimọ kukuru, miran
   • Fi pataki si isinmi ati imurasilẹ
5. Isọjipada/Iyipada (ọsẹ 2-4):
   • Idojukọ: Isọjipada iṣẹ, ikẹkọ-agbelebu
   • WSS Ọsẹ: 150-300
   • Gbogbo irin-ajo rọrun, ko si eto
   • Isọdọtun ọkan ati ara

Atẹle ati Atunṣe Ẹru Ikẹkọ

Awọn Iwọn Abayọri

Ṣe atẹle wọnyi ojoojumọ/ọsẹ:

1. Okan Okan Isinmi (RHR):
   • Wọn nigbati o ji, ṣaaju ki o jade ninu ibusun
   • Ṣe atẹle apapọ yiyi ọjọ 7
   • Igbega ti 5-10 bpm daba isọjipada ti ko pe
   • Igbega ti o tẹsiwaju (>1 ọsẹ) tọka ewu ikẹkọ-pupọ
2. Iyatọ Okan Okan (HRV):
   • HRV giga = isọjipada ati imurasilẹ to dara
   • Idinku ti >10% lati ipilẹ = imurasilẹ ti o dinku
   • Lo app bi Elite HRV, HRV4Training, tabi Oura Ring
3. Ọna-ẹsẹ Peak-30:
   • Ṣe atẹle ojoojumọ lati ṣe ayẹwo agbara lati duro kikankikan
   • Iṣan ti o ndinku le tọka arẹ ti a ṣajọpọ
   • Lo bi itọka imurasilẹ adaṣe
4. Iyara Irin-ajo ni Igbiyanju Boṣewa:
   • Idanwo oṣooṣu: iṣẹju 20-30 ni igbiyanju ti o ni irorun
   • Iyara ti n dara si ni igbiyanju kanna = iyipada rere
   • Iyara ti ndinku = isọjipada ti ko to tabi ikẹkọ-pupọ

Awọn Iwọn Ẹni-ara

Ibeere alafia ojoojumọ (dimẹgiẹ 1-5 kọọkan):

1. Didara oorun: 1 = buburu, 5 = o dara julọ
2. Ipele arẹ: 1 = arẹ, 5 = agbara
3. Irora iṣan: 1 = irora pupọ, 5 = ko si irora
4. Iṣesi/iwuri: 1 = ko dara, 5 = o dara pupọ
5. Ipele wahala: 1 = giga pupọ, 5 = kekere pupọ

Itumọ dimẹgiẹ alafia lapapọ:

• 20-25: Imurasilẹ to dara julọ, tẹsiwaju pẹlu ikẹkọ ti a pinnu
• 15-19: Imurasilẹ to dara, ikẹkọ bi a ṣe pinnu tabi idinku kekere
• 10-14: Awọn ibakcdun aarin, gbero ọjọ rọrun tabi igbimọ kukuru
• 5-9: Imurasilẹ ti ko dara, jẹ ki ọjọ jẹ rọrun pupọ tabi gba ọjọ isinmi

Awọn Ami Ẹru Ikẹkọ Ti O Yẹ

• Ni rilara agbara ati iwuri fun ọpọlọpọ awọn irin-ajo
• Awọn ilọsiwaju iṣe dije-dije lori awọn ọsẹ/oṣu
• Didara oorun ti o ni irorun (7-9 wakati, rilara isinmi)
• Okan okan isinmi ti o duro tabi n dara si
• Irora iṣan to kere ju lẹyin wakati 24-48 lẹhin-adaṣe
• Duro itara fun irin-ajo
• Ni agbara lati lu awọn iyara/ọna-ẹsẹ afojusun deede

Awọn Ami Ikilọ ti Ẹru Ikẹkọ Ti O Pọ Ju

• Iṣe: Iyara ti ndinku, ko le de awọn ọna-ẹsẹ afojusun, igbiyanju ti a rii alekun
• Ifiṣẹ-ara: RHR ti o ga (5-10+ bpm ju ipilẹ lọ), HRV ti o dinku, arẹ ti o tẹsiwaju pelu isinmi
• Egungun-iṣan: Irora iṣan ti o tẹsiwaju, ọpọlọpọ awọn irora kekere, iṣẹlẹ ipalara ti o pọ si
• Ọkan-inu: Isonu iwuri, irunilara-ẹmi, awọn idamu iṣesi, iṣoro lati ni ifọkansi
• Oorun: Iṣoro lati sun, ji loorekoore, ko rilara isinmi pelu awọn wakati to tọ
• Ajesara: Awọn ọlẹ tabi awọn akoran loorekoore, iwosan ti o lọra lati awọn ipalara kekere

Eto iṣẹ ti awọn ami ikilọ ba farahan:

1. Dinku ẹru ikẹkọ lẹsẹkẹsẹ nipasẹ 30-50%
2. Dojukọ awọn irin-ajo rọrun, adun nikan
3. Fi pataki si oorun (ifọkansi wakati 8-9)
4. Ṣe atunto ounjẹ ati omi-ara
5. Gbero wahala ti kii-ṣe-irin-ajo (iṣẹ, igbesi-aye) ki o koju ti o ba ṣeeṣe
6. Ti awọn ami ba tẹsiwaju >1 ọsẹ, kan si olutọju ilera

Awọn Awoṣe Pinpin Kikankikan

Bi o ṣe pin kikankikan ikẹkọ kọja ọsẹ ni ipa pataki lori iyipada ati iṣe. A lo awoṣe akọkọ meji:

Ikẹkọ Polarized (Awoṣe 80/20)

Awoṣe 80/20 pin akoko ikẹkọ laarin kikankikan kekere ati giga pẹlu kikankikan aarin to kere:

• 80% rọrun (Agbegbe 1-2): 95-105 spm, iyara iṣọrọ
• 0-5% aarin (Agbegbe 3): Akoko to kere ni 110-120 spm
• 15-20% lile (Agbegbe 4-5): 120+ spm awọn aarin-aarin ati tempo

Idi: Mu idagbasoke aerobic pọ si (iwọn rọrun) lakoko ti o npese idunadura kikankikan-giga fun iṣe laisi ti o ṣajọpọ arẹ lati iṣẹ aarin ti o pọ ju.

O dara julọ fun: Awọn alarin ilọsiwaju, awọn oṣere-ije-irin, ikẹkọ ti o dojukọ iṣe

Apẹẹrẹ eto ọsẹ (300 min lapapọ):

• 240 min rọrun (80%): Ojoojumọ 30-40 min awọn irin-ajo rọrun + irin-ajo ipari ọsẹ gigun
• 60 min lile (20%): 2× awọn igbimọ aarin-aarin/tempo fun ọsẹ

Ikẹkọ Pyramidal (Awoṣe 60/30/10)

Awoṣe pyramidal pin kikankikan kọja gbogbo awọn agbegbe:

• 60-70% rọrun (Agbegbe 1-2): Idagbasoke aerobic ipilẹ
• 20-30% aarin (Agbegbe 3): Tempo ati iṣẹ yara ti o tẹsiwaju
• 10% lile (Agbegbe 4-5): Awọn aarin-aarin kikankikan-giga

Idi: Ilọsiwaju kikankikan dije-dije, o dara fun idagbasoke agbara kikankikan-aarin, o rọrun lati ṣe isọjipada.

O dara julọ fun: Olubẹrẹ si awọn alarin aarin, ikẹkọ ti o dojukọ ilera, awọn ti o ni ifaragba si ipalara

Apẹẹrẹ eto ọsẹ (300 min lapapọ):

• 180-210 min rọrun (60-70%): Ọpọlọpọ awọn irin-ajo ojoojumọ ni iyara itunu
• 60-90 min aarin (20-30%): 2-3× awọn irin-ajo yara fun ọsẹ
• 30 min lile (10%): 1× igbimọ aarin-aarin fun ọsẹ

Awọn Ilana Isọjipada ati Iyipada

Idunadura ikẹkọ ṣe iyipada nikan nigbati a ba ṣe apapọ pẹlu isọjipada to tọ. Laisi isọjipada, ẹru ikẹkọ di wahala ikẹkọ laisi anfani.

Awọn Ilana Isọjipada Iṣẹ

1. Awọn irin-ajo rọrun (60-90 spm):
   • 20-30 iṣẹju ni kikankikan to kere pupọ
   • Igbelaruge ṣiṣan ẹjẹ laisi wahala afikun
   • Anfani ọkan-inu ti gbigbe
2. Ikẹkọ-agbelebu:
   • Odo, kẹkẹ, yoga, tai chi
   • Awọn ilana gbigbe oriṣiriṣi dinku wahala atunṣe
   • Duro amọdaju pẹlu iyatọ
3. Nà dynamic ati gbigbe:
   • Iṣẹju 15-20 ojoojumọ
   • Dojukọ awọn ibi, awọn ẹsẹ isalẹ, calves, hamstrings
   • Duro iwọn gbigbe fun irin-ajo ti o ni ẹto

Awọn Ilana Isọjipada Alailọwọ

1. Ṣiṣe-oorun to dara julọ:
   • 7-9 wakati fun alẹ (awọn agbalagba)
   • Eto oorun/ji ti o ni irorun
   • Yara tutu, ṣokunkun (60-67°F / 16-19°C)
   • Dina awọn iboju wakati 1 ṣaaju oorun
2. Ounjẹ fun isọjipada:
   • Protein: 1.2-1.6 g/kg iwuwo ara ojoojumọ
   • Carbohydrates: To tọ lati tun kun glycogen (3-5 g/kg)
   • Omi-ara: Ṣe atẹle awọ ito (ofeefee yellow)
   • Awọn ounjẹ ikalamoriyan: Awọn eso, ẹja ọra, awọn ewe alawọ ewe
3. Fífọwọ́ ati itusilẹ myofascial:
   • Foam rolling iṣẹju 10-15 lẹhin-irin-ajo
   • Dojukọ calves, IT band, hip flexors, glutes
   • Fífọwọ́ alamọdaju ọsẹ 2-4 kan ti owo ba gba
4. Omi tutu imomi (aṣayan):
   • Iṣẹju 10-15 ninu omi 50-59°F (10-15°C)
   • Laarin wakati 1 lẹhin-adaṣe lile
   • Le dinku irora iṣan ati ikalamoriyan
   • Ko ṣe iṣeduro ju igba 2× fun ọsẹ lọ

Isọjipada Ọpọlọ

• Iyatọ: Da awọn ọna, ilẹ, ati oju-aye lati duro ifaramọ
• Awọn irin-ajo awujọ: Rin pẹlu awọn ọrẹ tabi awọn ẹgbẹ fun idunnu
• Akiyesi-ọkan: Ṣe adaṣe akiyesi akoko-lọwọlọwọ lakoko awọn irin-ajo rọrun
• Awọn ọsẹ dinku-ẹru: Isinmi ọkan lati ikẹkọ ti o ni eto ọsẹ 3-4 kọọkan
• Akoko-ti-ko-ṣiṣẹ: Ọsẹ 2-4 lododun ti irin-ajo ti o ni eto to kere

Awọn Imọran Ẹru Ikẹkọ Ilọsiwaju

Idunadura Ikẹkọ (TRIMP)

TRIMP (Idunadura Ikẹkọ) ṣe iṣiro ẹru ikẹkọ nipa lilo data okan okan pẹlu iwuwo exponential fun awọn kikankikan giga.

TRIMP = Akoko pipẹ (min) × Ipin ΔHR × 0.64e^(1.92 × Ipin ΔHR)

Nibo:
  Ipin ΔHR = (Okan Okan Apapọ - Okan Okan Isinmi) / (Okan Okan Max - Okan Okan Isinmi)

Apẹẹrẹ:

• Akoko pipẹ: 60 iṣẹju
• Okan Okan Apapọ: 130 bpm
• Okan Okan Isinmi: 60 bpm
• Okan Okan Max: 180 bpm
• Ipin 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

Akiyesi: Awọn iye TRIMP ko ni afiwe taara si WSS, ṣugbọn awọn mejeeji ṣe iṣiro ẹru ikẹkọ.

Awoṣe Amọdaju-Arẹ

Ikẹkọ mu awọn ipa atako meji jade:

• Amọdaju: Kikọ-ti-o-lọra, jijẹrisi-ti-o-lọra iyipada rere (igba-akoko 42-ọjọ)
• Arẹ: Kikọ-iyara, jijẹrisi-iyara ipa odi (igba-akoko ọjọ 7)

Iṣe = Amọdaju - Arẹ

Awoṣe yii ṣalaye:

• Idi ti awọn ọjọ isinmi le ja si iṣe to dara (arẹ tan kaakiri yiyara ju amọdaju)
• Idi ti tapers ṣiṣẹ (dinku arẹ lakoko iduro amọdaju)
• Idi ti awọn ọsẹ isọjipada jẹ pataki (ṣakoso arẹ ti a ṣajọpọ)

Ẹru Ikẹkọ Onibaje (CTL) ati Fọọmu

Awọn iwọn ilọsiwaju ti awọn pẹpẹ bi Walk Analytics ṣe atẹle:

• CTL (Ẹru Ikẹkọ Onibaje): 42-ọjọ apapọ iwuwo exponential ti WSS ojoojumọ — duro fun amọdaju
• ATL (Ẹru Ikẹkọ Lilo): ọjọ 7 apapọ iwuwo exponential ti WSS ojoojumọ — duro fun arẹ
• TSB (Iwontunwonsi Wahala Ikẹkọ): CTL - ATL — duro fun fọọmu/imurasilẹ

Itumọ TSB:

• TSB < -30: Arẹ giga, ewu ikẹkọ-pupọ
• TSB -30 si -10: Agbegbe ikẹkọ ti o ṣe, arẹ deede
• TSB -10 si +10: Fọọmu alapin
• TSB +10 si +25: Tuntun, imurasilẹ ije to dara
• TSB > +25: Tuntun pupọ, ṣugbọn idinku-ikẹkọ ti o ba tẹsiwaju

Iṣakoso Ẹru Ikẹkọ Iṣe

Awoṣe Eto Ọsẹ

Ṣe agbekalẹ ọsẹ kọọkan pẹlu:

1. 1-2 awọn igbimọ didara: Awọn aarin-aarin, tempo, tabi iṣẹ iyara-ije
2. 1 irin-ajo gigun: Iṣẹju 60-120 ni iyara rọrun-aarin
3. 3-4 awọn irin-ajo rọrun: Isọjipada ati ikojọpọ iwọn
4. 1 ọjọ isinmi: Isinmi kikun tabi iṣẹ jẹjẹrẹ pupọ

Apẹẹrẹ ọsẹ aarin (Afojusun: 420 WSS):

Atunṣe Da lori Esi

Ipo 1: Rilara arẹ ni aarin-ọsẹ

• Ṣayẹwo RHR (ga?) ati dimẹgiẹ alafia (kekere?)
• Rọpo adaṣe lile pẹlu irin-ajo rọrun
• Fi ọjọ isinmi kun ti o ba nilo
• Tun bẹrẹ ikẹkọ ti a pinnu nigbati o ba ti sọjipada

Ipo 2: Rilara to dara ati ilọsiwaju daradara

• Tẹsiwaju eto lọwọlọwọ (maṣe fi ẹru afikun kun laifọkanbalẹ)
• Alekun ẹru nipasẹ 5-10% ọsẹ to nbọ
• Gbero didara ju opoiye (alekun kikankikan kekere)

Ipo 3: Ko-iṣe-daradara ti o tẹsiwaju

• Ṣe atunto wahala ti-kii-ṣe-ikẹkọ (iṣẹ, oorun, awọn iṣẹlẹ igbesi-aye)
• Dinku ẹru ikẹkọ nipasẹ 30-40% fun ọsẹ 1-2
• Dojukọ oorun, ounjẹ, ati iṣakoso wahala
• Tun kọ dije-dije lẹhin ti a ba ti jẹrisi isọjipada

Akojọpọ: Awọn Ilana Ẹru Ikẹkọ Pataki

Awọn igbesẹ iṣẹ:

1. Ṣe iṣiro WSS ọsẹ rẹ lọwọlọwọ nipa lilo oluṣiro ni isalẹ
2. Ṣeto afojusun to ni ojuulọgbon da lori ipele iriri rẹ
3. Ṣeto awọn alekun ọsẹ ti ilọsiwaju (5-10%)
4. Ṣeto awọn ọsẹ isọjipada ọsẹ 3-4 kọọkan
5. Ṣe atẹle ọna-ẹsẹ Peak-30 ati okan okan isinmi ojoojumọ
6. Lo ibeere alafia lati ṣe itọsọna awọn atunṣe ojoojumọ
7. Ṣe atunto ACWR ọsẹ lati mu awọn igbega lewu ni kutukutu
8. Fi pataki si oorun (7-9 wakati) ati ounjẹ fun isọjipada

Ṣe iṣiro Ẹru Ikẹkọ Rẹ

Lo awọn oluṣiro ọfẹ wa lati pinnu ẹru ikẹkọ rẹ:

• Oluṣiro WSS — Ṣe iṣiro Dimẹgiẹ Wahala Irin-ajo fun awọn adaṣe kọọkan
• Olutọpa Eto Ikẹkọ — Ṣẹda awọn eto ikẹkọ ilọsiwaju ti-ẹni-ara
• Oluṣiro ACWR — Ṣe atẹle ipin ẹru iṣẹ lilo:onibaje fun idena ipalara

Awọn Itọkasi Imọ-jinlẹ

Itọsọna yii ṣajọpọ iwadi lati ifiṣẹ-ara adaṣe, imọ-jinlẹ ere-idaraya, ati awọn iwadi pato-irin-ajo:

• Del Pozo-Cruz B, et al. (2022). "Association of Daily Step Count and Intensity With Incident Cardiovascular Disease." JAMA Network Open 5(12):e2248107. [Iwadi ọna-ẹsẹ Peak-30]
• Gabbett TJ. (2016). "The training-injury prevention paradox." British Journal of Sports Medicine 50:273-280. [ACWR ati ewu ipalara]
• 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. [Pinpin kikankikan]
• Banister EW. (1991). "Modeling elite athletic performance." In: MacDougall JD, et al., eds. Physiological Testing of Elite Athletes. Human Kinetics. [Awoṣe amọdaju-arẹ, 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. [Awọn ipele ọna-ẹsẹ]

Fun iwadi diẹ sii:

• Akojọ-akọsilẹ Imọ-jinlẹ Kikun
• Iwadi Irin-ajo Tuntun

Awọn Igbesẹ To nbọ

• Kọ nipa awọn agbegbe ikẹkọ ti o da lori ọna-ẹsẹ
• Ṣawari awọn agbekalẹ ẹru ikẹkọ ati awọn iṣiro
• Loye awọn iwọn irin-ajo fun atẹle
• Ṣe ilọsiwaju awọn biomechanics irin-ajo