Μέθοδοι καθορισμού της έντασης της προπόνησης : Φυσιολογικά και Πρακτικά Ζητήματα

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Προπονητής Τριάθλου
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Μέθοδοι καθορισμού της έντασης της προπόνησης : Φυσιολογικά και Πρακτικά Ζητήματα

Συντάκτης : Γιάννης Ψαρέλης, BSc, MSc, MBA, PhDc  (προπονητής Τριάθλου)  -Web- Site : www.triathlonworld.gr – Email : smartsportcoach@hotmail.com & info@triathlonlab.gr -Κινητό : +30 693 71 70 260

Ο καθορισμός της έντασης με βάση κάποιο ποσοστό μία φυσιολογικής παραμέτρου είναι κάτι το οποίο απασχολεί την επιστημοονική και την προπονητική κοινότητα. Στόχος να καθορισθεί η ένταση που θα επιφέρει τα κατάλληλα προπονητικά αποτελέσματα.

Εάν καθορίσουμε την προπόνηση με τις κλασσικές παραμέτρους δηλαδή ως ποσοστό του %VO2max ή %HR κινδυνεύουμε να δώσουμε διαφορετικό προπονητικό ερέθισμα και να έχουμε διαφορετική μυική ανταπόκριση.

Π.χ. Οι Meyer et al. αναφέρουν ότι φορτίο που αντιστοιχεί στο 75%VO2max αντιστοιχεί σε ποσοστό που ποικίλει από το 86 έως το 118% του Αναερόβιου Κατωφλιού και σε συγκεντρώσεις γαλακτικού στο αίμα από 1,4 έως 4,6mmol/l.  Παρότι οι έντονες διακυμάνσεις στο γαλακτικό αναμένονται σε ετερογενή γκρουπ αυτό παρατηρείται και σε ομογενή γκρουπ.

Ομως τα ίδια προβλήματα υπάρχουν και όταν χρησιμοποιούμε παραμέτρους όπως το %VO2maxR & &HRR

Π.χ.Οι Scharhag- Rosenberger et al. ανέφεραν ότι σε ένταση που αντιστοιχεί στο 71+/- 1% της %VO2maxR κάποιοι συμμετέχοντες στην έρευνα ήταν πάνω από το αναερόβιο κατώφλι και κάποιοι άλλοι κάτω από αυτό. Γίνεται φανερό ότι αυτό δημιουργεί διαφορετικές φυσιολογικές ανταποκρίσεις καθώς εάν ο αθλητής ξεπεράσει το αναερόβιο κατώφλι ενώ εμείς στοχεύαμε να δώσουμε ένα σταθερό ερέθισμα τότε θα έχουμε αύξηση στον αερισμό του αθλούμενου καθώς σταδιακή αύξηση της οξύτητας του μυικού περιβάλλοντος και του αίματος καθώς και την συσσώρευση μεταβολιτών που εντείνουν τον μυικό κάματο και μειώνουν την δυνατότητα συνέχισης παραγωγής μυικού έργου.

Oι  Mann, Lamberts, & Lambert (2013) διευκρινίζουν ότι δεν είναι ξεκάθαρο κατά πόσο η άσκηση κάτω και πάνω ένα κατώφλι είναι πιο σημαντική για να επιφέρει πιο σημαντικά προπονητικά αποτελέσματα από ότι κάποια άλλη αύξηση στην ένταση άσκησης.

Πρακτικά προβλήματα

O προσδιορισμός της έντασης βάση το ποσοστό της μέγιστης πρόσληψης οξυγόνου προυποθέτει ότι έχει γίνει σωστός προσδιορισμός αυτή κάτι που δεν πρέπει να θεωρείται δεδομένο και πολλές φορές ακόμα και εάν τα κριτήρια για μέγιστη προσπάθεια πληρούνται (το αναπνευστικό πηλίκο να είναι πάνω από 1,1, η συγκέντρωση γαλακτικού να είναι πάνω από 8mmol/l, να έχουμε πλατό στη VO2) μπορεί να μην έχουμε αξιόπιστες τιμές.

Το ίδιο πρόβλημα υπάρχει και όταν χρειάζεται να μετρήσουμε την μέγιστη καρδιακή συχνότητα όπου μπορεί να μην λάβουμε αξιόπιστες τιμές.

Προποπνητικές προσαρμογές ως συνάρτηση του γονότυπου

Το πόσο προπονήσιμος δηλαδή πως θα ανταποκριθεί στην προπόνηση δεν εξαρτάται μόνο από το φυσιολογικό στρες της προπόνησης αλλά και τον γονότυπο.

Σε μία μελέτη με τίτλο “Heritage Family” φάνηκε 2,5 μεγαλύτερη διακύμανση μεταξύ των οικογενειών από ότι μέσα στις ίδιες τις οικογένειες και αυτό ύστερα από προπόνηση 20 εβδομάδων.

Συμπεράσματα

Γνωρίζουμε ότι καμία μέθοδος προσδιορισμού της έντασης άσκησης δεν είναι χωρίς περιορισμούς. Ολες οι μέθοδοι έχουν περιορισμούς και έτσι για να αποφασίσουμε για την επιλογή της βέλτιστης φυσιολογικής παραμέτρου πρέπει να λάβουμε υπόψιν μας την ένταση της προπόνησης, τα χαρακτηριστικά των αθλουμένων, τον διαθέσιμο εργαστηριακό εξοπλισμό κ.λπ.

Για χαμηλή  ένταση (π.χ.<60%VO2max) είναι λογικό να χρησιμοποιήσουμε παραμέτρους όπως το %VO2max, %HRmax, %VO2R, %HRR σε σχέση με τον καθορισμό της έντασης με βάση τα κατώφλια.

Για μέτρια ένταση είναι καλύτερα να σχεδιάσουμε την προπόνηση με βάση τις εξής παραμέτρους %VO2R, %HRR σε σχέση με τα VO2max, %Hrmax ώστε να τοποθετήσουμε όλους τους αθλούμενους στο ίδιο επίπεδο πάνω από την κατάσταση ξεκούρασης.

Σε υψηλές εντάσεις το να λαμβάνουμε υπόψιν μας τα ανερόβια κατώφλια γίνεται αρκετά σημαντικό.

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