Πολλές φορές ενημερωνόμαστε για αρκετά προπονητικά ζητήματαχωρίς να έχουμε ολοκληρωμένη προσέγγιση του ζητήματος. Ως αποτέλεσμα αυτής της στάσης μας είναι να καταλήγουμε σε λάθος υπολογισμούς είτε αφορά είτε τον σχεδιασμό είτε αφορά την ανάλυση της προπόνησής μας.
Σε αυτή την κατηγορία μπορούμε να συμπεριλάβουμε και τα ζητήματα ελέγχου της έντασης της προπόνησής μας καθώς και της αποκατάστασης μας από την καρδιακή συχνότητα.
Στο άρθρο μας θα ασχοληθούμε με τους λεγόμενους σφυγμούς ηρεμίας, μία παράμετρο απαραίτητη για να υπολογίσουμε τα ποσοστά έντασης της προπόνησης μέσω του τύπου του Karvonen καθώς και να υπολογίσουμε και την αποκατάστασή μας.
Οι σφυγμοί ηρεμίας καθορίζονται κυρίως γενετικά
Αρκετοί αθλητές ανησυχούν που τυχόν έχουν υψηλούς σφυγμούς ηρεμίας ή ακόμα και εάν γενικότερα έχουν υψηλούς σφυγμούς στις δραστηριότητές τους.
Πρέπει να σημειώσουμε ότι οι σφυγμοί ηρεμίας μας αλλά και η γενικότερη συμπεριφορά της καρδιακής μας συχνότητας εξαρτάται καθορίζεται κυρίως γενετικά.
Απόλυτη τιμή των σφυγμών ηρεμίας
Σε συνέχεια αυτού και ενισχύοντας το παραπάνω πρέπει να πούμε ότι η απόλυτη τιμή των σφυγμών ηρεμίας δεν συνδέεται με το επίπεδο της φυσικής μας κατάστασης. Δηλαδή δεν συνεπάγεται ότι ένας αθλητής με 45 σφυγμούς ηρεμίας θα έχει καλύτερο επίπεδο φυσικής κατάστασης από έναν αθλητή με 50 σφυγμούς ηρεμίας.
Φυσικά η βελτίβωση της φυσικής μας κατάστασης θα επιφέρει πτώση των σφυγμών ηρεμίας όμως δεν πρέπει να μπαίνουμε στην διαδικασία σύγκρισης των σφυγμών ηρεμίας μας με τους σφυγμούς ηρεμίας άλλων αθλητών.
Πως μετράμε τους σφυγμούς ηρεμίας
Ενα δεύτερο ζήτημα που πρέπει να ξεκαθαρίσουμε είναι πότε και πως μετράμε τους σφυγμούς ηρεμίας. Η επικρατούσα άποψη είναι ότι τους μετράμε το πρωί αφού έχουμε πάει τουαλέτα και μετράμε την καρδιακή μαςσυχνότητας ενώ είμαστε ξαπλωμένοι.
Πρέπει να έχουμε υπόψιν μας τα εξής :
- To απότομο ξύπνημα, π.χ. μέσω του χτυπήματος από το ξυπνητήρι, ή η ανάγκη πρωινής ούρησης ανεβάζουν την τιμή
στην καρδιακή συχνότητα.
- Τυχόν ασθένεια, άγχος αλλά και ακόμα ακραίες
περιβαλλοντικές συνθήκες ανεβάζουν την τιμή της καρδιακής συχνότητας.
Εναλλακτικές μέθοδοι μέτρησης των σφυγμών ηρεμίας
Είναι όμως αυτός ο καλύτερος τρόπος μέτρησης των σφυγμών ηρεμίας; Για τους περισσότερους ναι, αν και υπάρχουν πολλοί προπονητές που διαφωνούν.
Ενας εναλλακτικός και συνάμα συνηθισμένος τρόπος είναι να φοράμε τον παλμογράφο μας ενώ κοιμόμαστε και να καταγράψουμε τους σφυγμούς. Η λογική είναι ότι κατά την διάρκεια του ύπνου έχουμε τις μικρότερες τιμές και έτσι μπορούμε αφενός να υπολογίσουμε ποιο σωστά το εύρος τιμών της καρδιάς – είναι το εύρος της καρδιάς που χρησιμοποιούμε στον τύπο του Karvonen-καθώς και να δούμε την προσπάθεια που καταβάλει η καρδιά για να εκτελέσει το σώμα μας τις βασικές τουςλειτουργίες.
Προσωπικά τους μετρούσα πάντοτε μετά τον μεσημεριανό ύπνο είτε ξαπλωμένος είτε καθιστός. Αυτό θεωρούσα ότι έχει καλύτερη συσχέτιση με το πόσο καλά έχω αναρρώσει από τα προπονητικά φορτία των τελευταίων ημερών. Αυτό που παρατηρούσα ήταν ότι το πρωί δεν είχα καλή σταθεροποίηση σε σχέση με το απόγευμα στην μέτρηση καθώς και ότι αυτή η τιμή σχετιζόταν καλύτερα με το
επίπεδο της ανάρρωσης.
Καρδιακή συχνότητα Delta
Είναι η διαφορά στους σφυγμούς ηρεμίας οριζόντιας θέσης (ενώ είμαστε ξαπλωμένοι) και ένα λεπτό αργότερα ενώ είμαστε όρθιοι. Αρκετοί το θεωρούν πολύ καλή τιμή/δείκτη του επιπέδου ανάρρωσης από τις προπονήσεις.
Πως αξιοποιούμε τους σφυγμούς ηρεμίας
Εχουμε συνηθίσει να λέμε ότι αυξημένες τιμές ηρεμίας συνεπάγεται ελλειπή ανάρρωση και συνεπώς όταν αυτό συμβαίνει πρέπει να
επαναπροσδιορίσουμε τα προπονητικά φορτία ελλατώνοντας τόσο ένταση όσο και όγκο. Ομως αυτό δεν είναι απόλυτα απαραίτητο καθώς μπορεί οι σφυγμοί ηρεμίας να έχουν αυξηθεί από άλλες αιτίες όπως : Αφυδάτωση, άγχος, περιβαλλοντικούς παράγοντες
κ.λπ. Επίσης σε αρκετές περιπτώσεις βλέπουμε ότι έχουμε πολύ υψηλή καρδιακή συχνότητα το πρωί και η απόδοσή μας στην προπόνηση είναι εξαιρετική.
Αρκετοί προπονητές συνιστούν απόλυτη ξεκούραση σε περίπτωση αύξησης των σφυγμών ηερμίας πάνω από 10%. Δηλαδή εάν έχουμε συνήθως 52 σφυγμούς ηρεμίας και μετρήσουμε μία μέρα 57 προτείνουν να ξεκουραστούμε.
Εμείς διαφωνούμε στην αξιολόγηση αυτού του δείκτη δίχως του να λάβουμε υπόψιν μας και άλλα στοιχεία.
Αφού ξεκαθαρίσουμε ότι η απόλυτη τιμή δεν είναι ανάλογη του επιπέδου της φυσικής μας κατάστασης και ότι πρέπει να μπαίνουμε στον πειρασμό να συγκρίνουμε αυτή την τιμή με αυτή άλλων αθλητών να σημειώσουμε ότι είναι χρήσιμο να μετρήσουμε- και γενικότερα να παρακολουθούμε- τόσο τους σφυγμούς κατά την διάρκεια του ύπνου όσο και το πρωί όσο και το απόγευμα.
Η καταγραφή αυτών των τιμών μπορεί να προσφέρει στον προπονητή μας αρκετές χρήσιμες πληροφορίες.
Κείμενο : Γιάννης Ψαρέλης – Προπονητική ομάδα smart sport (Email : email@example.com)
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