Συντάκτης : Γιάννης Ψαρέλης
Εισαγωγή
Ο παλμογράφος είναι ένα φθηνό όργανο και πολύ εύχρηστο σε αντίθεση με το μεγάλο κόστος της μέτρησης του γαλακτικού οξέος και της πρόσληψης οξυγόνου. Μας παρέχει την δυνατότητα μέτρησης της έντασης της προπόνησης, της προόδου της προπόνησης με την διεξαγωγή απλών test ( τεστ conconi, MAF test), την καταγραφή της αποκατάστασης του οργανισμού μετά το πέρας της άσκησης και κυρίως μας παρέχει την σιγουριά ότι προπονούμαστε στη σωστή ένταση. Η πολύ καλή συσχέτιση των σφυγμών με την συγκέντρωση του γαλακτικού οξέος καθιστά τους παλμογράφους αξιόπιστο εργαλείο προπόνησης ακόμα και για τους επαγγελματίες αθλητές.
Τί είναι ο παλμογράφος ή heart rate monitor ;
Είναι ο τρόπος μέτρησης των σφυγμών της καρδιας ανά λεπτό, δια μέσου μιας ελαστικής ζώνης που φοράμε στο στήθος (που καταγράφει τον αριθμό των κτύπων της καρδιάς ανά λεπτό και ασύρματα εκπέμπει αυτό τον κωδικοποιημένο αριθμό) και ενόs ρολογιού (που λαμβάνει αυτό το κωδικοποιημένο σήμα.)
Ανάλογα με την τιμή του ρολογιού είναι αντίστοιχες και οι παρεχόμενες υπηρεσίες. Ξεκινώντας από τα 30 -40 € αγοράζουμε το ρολόι και την ζώνη, αλλά με μοναδική δυνατότητα την καταγραφή των σφυγμών και ίσως την δυνατότητα τοποθέτησης άνω και κάτω ορίων στην προπόνηση.
Τα πιο σύνθετα και ακριβά μοντέλα έχουν την δυνατότητα συνεχούς καταγραφής και αποθήκευσης των σφυγμών της καρδιάς, την ύπαρξη επιθυμητών ζωνών προπόνησης, την ύπαρξη χρονομέτρων καθώς και καταγραφή των καταναλισκομένων θερμίδων. Τα πιο ακριβά μοντέλα των εταιρειών, που κατασκευάζουν παλμογράφους, παρέχουν την δυνατότητα σύνδεσης του παλμογράφου με υλεκτρονικό υπολογιστή, διαμέσου interface. Αυτό μας δίνει την δυνατότητα να αξιοποιήσουμε τα δεδομένα της προπόνησης ώστε να έχουμε μία συστηματική καταγραφή της προπονησής μας (αθλητικό ημερολόγιο) καθώς επίσης και την δυνατότητα δημιουργίας συγκριτικών γραφικών παραστάσεων ώστε να βλέπουμε την πορεία της προπόνησης.
Πλεονεκτήματα χρησιμοποίησης του παλμογράφου
Ο παλμογράφος είναι ένα φθηνό όργανο και πολύ εύχρηστο σε αντίθεση με το μεγάλο κόστος της μέτρησης του γαλακτικού οξέος και της πρόσληψης οξυγόνου. Μας παρέχει την δυνατότητα μέτρησης της έντασης της προπόνησης, της προόδου της προπόνησης με την διεξαγωγή απλών test ( τεστ conconi, MAF test), την καταγραφή της αποκατάστασης του οργανισμού μετά το πέρας της άσκησης και κυρίως μας παρέχει την σιγουριά ότι προπονούμαστε στη σωστή ένταση. Η πολύ καλή συσχέτιση των σφυγμών με την συγκέντρωση του γαλακτικού οξέος καθιστά τους παλμογράφους αξιόπιστο εργαλείο προπόνησης ακόμα και για τους επαγγελματίες αθλητές. Η μέτρηση των σφυγμών μας βοηθάει να μην παρασυρόμαστε τις ημέρες που έχουμε χαλάρωμα και γενικότερα η κάθε προπόνηση να εκπληρώνει τον λόγο υπαρξής της. Κατά τη διάρκεια του αγώνα έχουμε ένα πολύτιμο εργαλείο ώστε να μην νοιώθουμε αμφιβολίες για τον ρυθμό μας. Επίσης μπορούμε να προπονηθούμε δίχως την ανάγκη ύπαρξης στίβου στο τρέξιμο, την ύπαρξη χιλιομετρικών αριθμήσεων στο ποδήλατο, κολυμβητηρίου στη κολύμβηση…
Η διαλειματική προπόνηση γίνεται σωστότερα αφού το διάλειμμα δεν είναι χρονικά προκαθορισμένο αλλά καθορίζεται από το χρόνο που απαιτείται για να ελλατωθεί η καρδιακή συχνότητα σε καθορισμένη τιμή.
Μεγάλο πλεονέκτημα είναι ότι δεν χρειάζεται ο αθλητής να σταματήσει την προσπάθεια, ότι η συσκευή δεν δυσκολεύει τον αθλητή και ότι μπορούν να εξαχθούν πολύ χρήσιμα συμπεράσματα. Η μέτρηση των σφυγμών με την τοποθέτηση του χεριού στην καρωτίδα έχει τα εξής μειονεκτήματα πέρα του προφανούς ότι θα πρέπει να διακοπεί η προσπάθεια. Γνωρίζοντας ο αθλητής ότι θα μετρήσει τουσ σφυγμούς του αυτόματα κατεβάζει τους σφυγμούς, οι οποίοι έτσι κι αλλιώς ελαττώνονται πολύ εύκολα έστω και με μικρή διακοπή στους προπονημένους αθλητές. Επιπρόσθετα η τοποθέτηση των δακτύλων στην καρωτίδα δημιουργεί αυτόματη μεταβολή της καρδιακής συχνότητας.
Υπάρχουν πολλά χρήσιμα και απόλυτα κατατοπιστικά βιβλία για την πλήρη αξιοποίηση του παλμογράφου από ένα αθολύμενο και από τον προπονητή του. Εμείς στο άρθρο μας θα αναφερθούμε στις βασικές αρχές χρησιμοποίησης του παλμογράφου. Κατανοώντας αυτές τις αρχές καθίσταται εφικτό να εμπλουτίσει κάποιος τις γνώσεις του και τις εμπειρείες του διαβάζοντας ειδικευμένα βιβλία και πειραματιζόμενος με καινούργιες τεχνικές αξιοποίησης του παλμογράφου όπως η εύρεση της πιο αεροδυναμικής θέσης στο ποδήλατο, η εύρεση της πιο οικονομικής τεχνικής στο αθλημά μας κ.τ.λ.
Θα εξετάσουμε με λεπτομέρεια τις βασικούς λόγους αξιοποίησης του παλμογράφου.
Μέτρηση της έντασης της προπόνησης
Ανάλογα για τον λόγο για τον οποίο γυμναζόμαστε ( λόγοι υγείας, χόμπι, χάσιμο βάρους, ερασιτεχνικός ή επαγγελματικός αθλητισμός) καθώς και ανάλογα και με το ιατρικό και αθλητικό μας ιστορικό είναι διαφορετικές οι ζώνες προπόνησης στις οποίες πρέπει να εξασκούμαστε. Δεν υπάρχει πιο εύκολος και πιο αξιόπιστος τρόπος εύρεσης της επιβάρυνσης που δέχεται ο οργανισμός μας από το να αναγνώσουμε την καρδιακή μας συχνότητα στο ρολόι μας, σε αντίθεση με την ταχύτητα κίνησης που μπορεί να είναι τελείως παραπλανητική ( εξαρτώμενη από την τοπογραφία του εδάφους, τις κλιματολογικές συνθήκες…). Επίσης η άποψη «προπονούμε ανάλογα με το πως νοιώθω» μας παραπλανεί και φυσικά μας στερεί την δυνατότητα ύπαρξης προγραμματισμού στην προπονησής μας. Επιπρόσθετα όταν κάτι δεν πάει καλά στην προπονησή μας ή και στον ίδιο μας τον οργανισμό δεν θα έχουμε δυνατότητα να ανατρέξουμε στο ημερολόγιο και να βρούμε τί φταίει που οδηγηθήκαμε σε αυτή την κακή κατάσταση. Οσο περισσότερα στοιχεία έχουμε τόσο καλύτερα γνωρίζουμε τον εαυτό μας.
Είναι πολύ βασικό εκτός από fit να είμαστε και Healthy, οπως λέει και ένας από τους καλύτερους προπονητές αθλητών αντοχής της Αμερικής Phillip Maffetone στο περίφημο βιβλίο του «Training for endurance”. Αυτό είναι και το σπουδαιότερο δώρο των παλμογράφων αφού μας επιτρέπουν να προφυλάσσουμε την υγεία μας.
Ευρεση της μέγιστης καρδιακής συχνότητας
Για την καταγραφή της έντασης προπόνησης απαιτείται είτε η γνώση της μέγιστης καρδιακής συχνότητας, είτε η καρδιακή συχνότητα του αναερόβιου κατωφλιού. Υπάρχουν δύο δυνατότητες εύρεσης της καρδιακής συχνότητας. Ο θεωρητικός ανάλογα με την ηλικία και ο πρακτικός μέσω της διεξαγωγής ενός τεστ. Το τεστ μέτρησης της μεγιστης καρδιακής συχνότητας είναι αρκετά επίπονο και απαγορευτικό για όσους δεν έχουν υποβληθεί σε ιατρικές εξετάσεις. Είναι απαγορευτικά τα τεστ μέτρησης της μέγιστης καρδιακής συχνότητας για αρχάριους αθλητές που δεν έχουν εξεταστεί από καρδιολόγο , για όσους δεν έχουν συχνή ιατρική παρακολούθηση ( ακόμα και εάν είναι αθλητές για χρόνια), για όσους παρουσιάζουν ενοχλήσεις στο στήθος ή αναρρώνουν από κάποια ασθένεια και για όσους δεν έχουν συστηματική ενασχόληση με τον αθλητισμό τους τελευταίους έξι μήνες. Δεν υπαρχει λόγος να ρισκάρουμε να υποβληθούμε στο επιπονο τεστ και αυτό γιατί οι προτεινόμενες ζώνες προπόνησης έχουν τόσο μεγάλο εύρος που μας προφυλάσσον από το σφάλμα που όντως υπάρχει όταν μετρήσουμε θεωρητικά την μέγιστη καρδιακή συχνότητα. Θεωρητικά η μέγιστη καρδιακή συχνότητα υπολογίζεται ως εξής :
220 – Hλικία = Μέγιστη καρδιακή συχνότητα (για τους άνδρες)
200 – (Ηλικία/2) = Μέγιστη καρδιακή συχνότητα ( για τις γυναίκες)
Όσον αφορά την πειραματικό τρόπο μέτρησης της μεγιστης καρδιακής συχνότητας πρέπει να επισημάνουμε ότι υπάρχουν πολλοί τρόποι υπολογισμού ανάλογα με τις ιδιαιτερότητες του αθλουμένου. Εμείς αναφέρουμε μερικές στην παράγραφο καταγραφής των τεστ προόδου της προπόνησης.
Τύποι υπολογισμού της έντασης της προπόνησης
Υπάρχουν δύο τρόποι υπολογιμού της έντασης της προπόνησης. Ο πρώτος σαν ποσοστό της μέγιστης καδιακής συχότητας. Θα κάνουμε κάποια παραδείγματα ώστε να γίνει απόλυτα κατανοητή η διαδικασία αξιοποίησης του παλμογράφου. Εστω κάποιος με μέγιστη καρδιακή συχνότητα 185 σφυγμούς ανά λεπτό. Το 60% είναι το 111, το 70% είναι το 130, το 80% είναι το 148, το 85% είναι 157, το 90 % είναι το 166.5 . Αυτός ο άνθρωπος μπορεί να φτιάξει τώρα τις ζώνες προπόνησης του :
* Ζώνη χάσιμου βάρους 60-70% : είναι για την παραπάνω περίπτωση 111 εώς 130 σφυγμούς/λεπτό
* Ζώνη αεροβιακής βελτίωσης 70-80% : είναι 130 εως 148 σφυγμούς/λεπτό.
* Ζώνη Αναερόβιου κατωφλιού 80-90% : είναι 148 εως 167 σφυγμούς/λεπτό.
Ο δεύτερος τρόπος μέτρησης της έντασης λαμβάνει υπ’όψιν του τους σφυγμούς ηρεμίας. Για την εύρεση των σφυγμών ηρεμίας απαιτείται να κάνουμε χαλαρή προπόνηση για μερικές μέρες καθώς επίσης και να κοιμηθούμε αρκετές ώρες. Η μέτρηση των σφυγμών ηρεμίας γίνεται επί πέντε συνεχείς μέρες με την εξής διαδικασία. Ξυπνάμε πάμε τουαλέτα και επιστρέφουμε και ξαπλώνουμε στο κρεββάτι. Χαλαρώνουμε και ύστερα καταγράφουμε την πιο χαμηλή τιμή του παλμογράφου στα επόμενα πέντε λεπτά. Πολλοί ερευνητές προτείνουν να λαμβάνουμε τον μέσο όρο των πέντε ημερών ενώ κάποιοι άλλοι προτείνουν να λαμβάνουμε την πιο χαμηλή μέτρηση των πέντε ημερών. Εστω κάποιος με μέγιστη καρδιακή συχνότητα 200 και σφυγμούς ηρεμίας 70. Τότε το 60 % υπολογίζεται ως εξής :
(Μέγιστη Κ.Σ. – Κ.Σ. Ηρεμίας) * 60/100 + Κ.Σ. Ηρεμίας = το 60%
Αρα ( 200 – 70) * 0.60 + 70 = 130* 0.60+ 70 = 78 +70 =148
Κάποιος παρατηρητικός θα συνηδητοποιεί ότι υπάρχουν διαφορές ανάλογα με ποιο μοντέλο υπολογισμού θα χρησιμοποιήσουμε. Προτείνουμε την καταγραφή των σφυγμών ηρεμίας όχι μόνο επί των πέντε ημερών αλλά και καθημερινά ( αφού αποτελεί τον καλύτερο σημάδι υπερπροπόνησης) αλλά τον υπολογισμό των ζωνών προπόνησης μέσω του απλού τύπου και αυτό διότι τα περισσότερα εγχειρίδια είναι προσαρμοσμένα σ΄συτό τον τύπο.
Συνιστώμενη ένταση προπόνησης
Ατομα με μη συστηματική ενασχόληση με τον αθλητισμό ( αφού υποβληθούν σε πληρης ιατρικές εξετάσεις) πρέπει να δουλεύουν στη ζώνη χάσιμου βάρους (60-70%της μέγιστης καρδιακής συχνότητας). Συνήθως κάποιος που είναι αγύμναστος ανεβάζει πολύ εύκολα ( συνηθισμένη έκφραση) σφυγμούς δίχως αυτός να καταβάλει ιδιαίετρη προσπάθεια. Αυτό συμβαίνει διότι σε ένα απροπόνητο άνθρωπο το καρδιοαναπνευστικό υστερεί του μυικού του και αυτό μεταφράζεται σε υψηλή καρδιακή συχνότητα ακόμα και σε πολύ αργό jogging. Είναι δύσκολο κάποιος να πειστεί ότι δεν έτοιμος ακόμα να κάνει jogging. Πρέπει να αρχίσει με περπάτημα ώστε να βρίσκεται στα προκαθορισμένα όρια της καρδιακής του συχνότητας και σιγά σιγά να αυξάνει το ρυθμό του. Μετά από λίγο καιρό θα παρατηρήσει ότι η καρδιακή του συχνότητα θα είναι χαμηλότερη κρατώντας τον ίδιο περπατήματος. Ετσι μετά από κάποιο διάστημα θα είναι έτοιμος για jogging. Ισως το παράδειγμα είναι ακραίο, πόσο μάλλον για τους αναγνώστες του Fun in action που είναι δραστήριοι. Συμφωνώ αλλά με το παραπάνω παράδειγμα δείχνω τη σημασία που έχει να μην παρασυρόμαστε κατά τη διάρκεια της άσκησης και κυρίως το πόσο μπορεί να βοηθήσει ο παλμογραφος. Αφού γυμναστεί για τουλάχιστον για 3-6 μήνες σ΄αυτή τη ζώνη μπορεί να μεταβεί στην ζώνη προπόνησης της αεροβιακής βελτίωσης(70-80%της μέγιστης καρδιακής συχνότητας). Ενας αθλητής αντοχής που επιθυμεί να βελτιωθεί πρέπει να κάνει τον μεγαλύτερο όγκο προπόνησης εντός αυτής της ζώνης.
Mέθοδοι ελεγχου της προόδου της προπόνησης
Test conconi
Το συνηθισμένο τέστ είναι το τεστ Conconi. Ανάλογα με το άθλημα έχουμε και διαφορετικό τρόπο εκτελεσής του. Το σκεπτικό του είναι ότι καταγράφουμε την καρδιακή συχνότητα καθώς αυξάνουμε σταδιακά την ταχύτητα που κινούμαστε. Ετσι κάνοντας την απεικόνιση των τιμών της ταχύητητας συναρτήσει της καρδιακής συχνότητας μπορούμε να βρούμε το αναερόβιο κατώφλι μας ( που καθώς θα προπονούμαστε θα αντιστοιχεί σε υψηλότερη ταχύτητα), την μέγιστη καρδιακή συχνότητα ( που δεν είναι δείκτης βελτίωσης) και κυρίως να διαπιστώσουμε την πρόοδο της προπόνησης αφού όταν βελτιωνόμαστε οι σφυγμοί που αντιστοιχούν σε καθορισμένη ταχύτητα θα ελλαττώνονται.
ΜAF TEST
To Test το εισήγαγε ο Philip Maffetone και τα αρχικά του σημαίνουν maximum aerobic fitness (μέγιστη αεροβιακή κατάσταση ή πιο σωστά μέγιστη αεροβιακή ικανότητα). Το σκεπτικό πίσω από αυτό το τεστ είναι ότι για να ελέξουμε την πρόοδο της αερόβιας μας φυσικής κατάστασης δεν πρέπει να κάνουμε ένα χρονόμετρο με μέγιστη προσπάθεια αλλά τεστ σε χαμηλότερη ένταση όπου θα μετράμε μόνο την πρόδο της αερόβιας ικανότητας ( δίχως να επισέρχονται άλλοι παράγοντες όπως η γαλακτική ικανότητα…). Ετσι Προτείνεται ένα τεστ 5 εως 8 μιλίων για το τρέξιμο ( και αντίστοιχα τεστ στα υπόλοιπα αθλήματα) όπου ο αθλούμενος κρατάει σταθερή την καρδιακή τουσυχνότητα σε ένταση που αντιστοιχεί στους (180 – Ηλικία ). Το θετικό αυτού του τεστ είναι ότι μετράμε μόνο την αερόβια ικανότητα, δεν επιβαρύνουμε τον αθλούμενο όπως στα τεστ που πάει μεχρι εξάνλτησης και κυρίως καταλαβαίνει πότε πρέπει να κάνει προπόνηση πέρα αυτής που αντιστοιχεί στο 180 – Ηλικία.
Ηeart sustained test
Ο αθλούμενος κάνει ένα τεστ όπου προσπαθεί να επιτύχει το καλύτερο δυνατό χρόνο. Είναι ένα τεστ που δεν το συνιστάμε παρά μόνο στους πρωταθλητές.
Παράγοντες που επιρρεάζουν την καρδιακή συχνότητα
Περιβαλλοντικοί παράγοντες
Η καρδιακή συχνότητα ( συχνότητα προπόνησης καθώς και συχνότητα ηρεμίας) επιρρεάζεται από περιβαλλοντικούς παράγοντες. Στη ζέστη το σώμα προσπαθεί να διατηρήσει σταθερή την θερμοκρασία του και γι΄αυτό το λόγο πρέπει να εργαστεί πιο δυνατά. Αυτό έχει ως αποτέλεσμα την αύξηση των καρδιακών σφυγμών. Επίσης η απώλεια υγρών, λόγω αυξημένης εξωτερικής θερμοκρασίας και υγρασίας ή λόγω μη καλού ανεφοδιασμού με υγρά, θα έχει και αυτό επίδραση στην καρδιακή συχνότητα. Λογω της μείωσης των υγρών θα μειωθεί ο όγκος του κάθε καρδιακου παλμού ( όγκος παλμού) και για να παραμείνει σταθερή η παροχή αίματος αυξάνεται η συχνότητα των καρδιακών παλμών.
Η προπόνηση στο υψόμετρο αυξάνει την καρδιακή συχνότητα για συγκεκριμένη ένταση και αυτό μέχρι να προσαμοστεί ο οργανισμός μας στο υψόμετρο(η προσαρμογή διρκεί δύο με τρεις εβδομάδες).
Προπονητική επιβάρυνση
Οι σφυγμοί ηρεμίας είναι δείκτης του βαθμού αποκατάστασης του οργανισμού μας. Οσο πιο πολύ αερόβια προπόνηση κάνουμε τόσο περισσότερο μεγαλώνει ο όγκος παλμού και συνεπώς τόσο λιγότερες φορές πρέπει να χτυπά η καρδιά μας για να πραγματοποιήσει τις βασικές λειτουργίες της. Αρα όσο βελτιώνεται η φυσική μας κατάσταση τόσο θα ελαττώνονται οι σφυγμοί ηρεμίας. Τί γίνεται όταν παρατηρήσουμε αύξηση άνω του 10% στους σφυγμούς ηρεμίας ; Αυτό μπορεί να οφείλεται σε γρίπη, κρυολόγημα (και σε κάποια αρρώστεια γενικότερα) ή στο γεγονός ότι έχουμε κουραστεί πολύ από την χθεσινή προπόνηση ή τις προπονήσεις των τελευταίων εβδομάδων (αρθριστικά). Γενικότερα σημαίνει ότι ο οργανισμός καταβάλει μεγαλύτερη προσπάθεια για να εκτελέσει κάποιες από τις βασικές λειτουργίες του γι΄αυτό και είναι σημαντικό να ελέγχουμε τους σφυγμούς ηρεμίας. Πρόκειται για έναν πολύ καλό σύμμαχο που μας προειδοποιεί ότι ο οργανισμός καταβάλει μεγαλύτερη προσπάθεια από συνήθως και αυτό διότι υπάρχει κάποια έκτακτη κατάσταση που πρέπει να αντιμετωπιστεί.
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