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Aerobni trening
16.04.2009 16:38:12   |  By: Aspiriniks

U nastavku pročitajte novi tekst  iz pera dr.sc. Pavla Mikulića napisan na temu aerobnog treninga.

Treninzi aerobnog tipa

Veslačke treninge možemo podijeliti na aerobne, mješovite i anaerobne, ovisno o dominantnom načinu produkcije energije za rad u organizmu. Opis pojedinih tipova veslačkih treninga započet ćemo sa opisom aerobnih treninga, a u slijedećem prilogu (6. mjesec) opisat ćemo mješovite i anaerobne treninge.

 

Treninzi aerobnog tipa

 

Treninge namijenjene razvoju i održavanju aerobnih sposobnosti moguće je klasificirati na slijedeći način:

 

Treninzi aerobnog tipa :

 

  • Trening oporavka – regeneracije  A0
  • Aerobni ekstenzivni trening  A1
  • Aerobni intenzivni trening  A2 

 

Trening oporavka ili regeneracije (uobičajena oznaka veslačkih trenera za ovaj tip treninga je A0)

 

Trening oporavka ili regeneracije podrazumijeva primjenu specifičnih ili nespecifičnih veslačkih sadržaja u zoni niskog intenziteta. Koncentracija laktata u krvi kod ovakvog treninga približno je ista koncentraciji laktata u krvi u mirovanju (≈ 1,5 mmol/L), a u svakom slučaju ne prelazi 2 mmol/L (razina aerobnog praga). Frekvencija srca ne prelazi 70% od maksimalne frekvencije srca. Pokrivanje energetskih potreba odvija se isključivo aerobno sa dominantnim iskorištavanjem masti kao izvora energije. Trajanje treninga kreće se od minimalno 30-ak minuta, a može trajati i nekoliko sati. Pauza nije potrebna.

 

Ovakav tip treninga pomaže dobro pripremljenim i iskusnim veslačima oporavak organizma nakon zahtjevnog i teškog treninga (ili više njih u nizu). Naime, vrlo često je lagana tjelesna aktivnost učinkovitija od pasivnog odmora kao sredstvo brzog oporavka. Intenzitet ovog tipa treninga može poslužiti i kao interval oporavka u intervalnom treningu. Kod ovako niskog intenziteta ne mogu se očekivati poboljšanja u pokazateljima aerobne izdržljivosti, niti je ovaj tip treninga tome namijenjen. Alternativno, trening oporavka nalazi svoju primjenu u treningu veslača kao povratni trening u slučajevima kada veslači nakon dužeg perioda neaktivnosti (zbog bolesti, povrede i sl.) ponovo ulaze u trenažni proces.

 

Primjer treninga oporavka:

 

Tip treninga: Trening oporavka

Cilj treninga: Ubrzanje procesa oporavka nakon treninga visokog intenziteta

Sadržaj treninga: Vožnja bicikla / lagano trčanje / plivanje / veslanje itd.

Ukupno trajanje zadanog opterećenja: 60 min

Trajanje intervala opterećenja: 60 min

Trajanje intervala odmora: Odmor nije potreban

Frekvencija srca: ≤ 70% od maksimalne frekvencije srca

 

 

Aerobni ekstenzivni trening (uobičajena oznaka veslačkih trenera za ovaj tip treninga je A1)

 

Najviše trenažnih sati u godišnjem ciklusu treninga veslača troši se na aerobni ekstenzivni tip treninga. Aerobni ekstenzivni trening podrazumijeva niže do umjerene intenzitete rada, ali je ekstenzitet rada (trajanje opterećenja) ta komponenta koja doprinosi velikom volumenu. Aerobni ekstenzivni trening postavlja fiziološke osnove koje omogućuju organizmu veslača podnašanje viših razina intenziteta, drugim riječima ovim tipom treninga stvara se baza aerobne izdržljivosti za kasniju nadogradnju specifične veslačke izdržljivosti. Da bi se postigli odgovarajući efekti ovakvim tipom treninga, trening mora biti dugotrajan i nižeg do umjerenog intenziteta. Vrijednosti koncentracije laktata u krvi kod ovog tipa treninga iznose 1,5 - 2,5 mmol/L, a frekvencija srca okvirno se nalazi u zoni 70 - 80% od maksimalne frekvencije srca. Trajanje treninga kreće se od minimalno 45 minuta, a gornja granica je najčešće 2 sata, iako aerobni ekstenzivni trening veslača može trajati i do 3 sata. Kao i kod treninga oporavka, pauza nije potrebna. Stvaranje i razgradnja laktata su u ravnoteži, a izrazito dominira aktivacija sporih (crvenih) mišićnih vlakana. Za pokrivanje energetskih potreba koriste se kombinirano masti (primarni izvor energije) i ugljikohidrati (sekundarni izvor energije).

 

Osnovni cilj aerobnog ekstenzivnog treninga je poboljšanje sposobnosti mišića da koriste krvotokom dopremljeni kisik. To se postiže nizom adaptacijskih procesa koje ovaj tip treninga potiče. Aerobnim ekstenzivnim treningom povećava se broj aktivnih kapilara i mitohondrija koje okružuju svaki mišić, a također se povećava i količina mioglobina (primarni pigment mišićnog tkiva koji prenosi kisik). Sve te promjene dovode do povećanog oksidativnog kapaciteta unutar mišićnih vlakana.

 

Velika komparativna prednost ovakvog treninga, pored navedenih fizioloških pozitivnih učinaka, je mogućnost usavršavanja tehničke izvedbe. Trenirajući u ovoj zoni veslač posebnu pažnju može posvetiti optimalizaciji tehničke izvedbe. Sa manjim zahtjevima organizma za kisikom za vrijeme ovakvog treninga, veslač može puno lakše raditi na usvajanju pravilnog stereotipa gibanja. U pravilu bi trebalo uvijek raditi barem na jednom tehničkom elementu zaveslaja za vrijeme ovakvog tipa treninga.

 

Primjer aerobnog ekstenzivnog treninga:

 

Tip treninga: Aerobni ekstenzivni trening

Cilj treninga: Razvijanje bazične aerobne izdržljivosti

Sadržaj treninga: Trčanje + veslaonica + veslački ergometar

Ukupno trajanje zadanog opterećenja: 90 min (30 min + 30 min + 30 min)

Trajanje intervala opterećenja: 90 min

Trajanje intervala odmora: Odmor nije potreban (samo vrijeme potrebno za promjenu sadržaja)

Frekvencija srca: 70 - 80% od maksimalne frekvencije srca

 

 

Aerobni intenzivni trening (uobičajena oznaka veslačkih trenera za ovaj tip treninga je A2)

 

Aerobni intenzivni trening podrazumijeva trening u zoni intenziteta koju karakterizira 2,5 - 3,0 mmoL/L koncentracije laktata u krvi i frekvencija srca u intervalu 80 - 85% maksimalne frekvencije srca. Gornja granica ove zone neposredno je ispod razine anaerobnog praga. Za trening u ovoj zoni uglavnom se koriste specifični veslački sadržaji. Trajanje opterećenja na zahtijevanoj razini intenziteta traje ukupno 45 - 60 minuta. Pauze između perioda rada su kratke, do najviše 5 minuta. Za pokrivanje energetskih potreba koriste se ugljikohidrati (primarni izvor energije) i masti (sekundarni izvor energije).

 

Primjer aerobnog intenzivnog treninga:

 

Tip treninga: Aerobni intenzivni trening

Cilj treninga: Razvitak aerobne intenzivne izdržljivosti

Sadržaj treninga: Veslački ergometar

Ukupno trajanje zadanog opterećenja: 60 min

Trajanje intervala opterećenja: 20 min

Trajanje intervala odmora: 3 min (ako je potrebno)

Frekvencija srca: 80 - 85% od maksimalne

 

 

Sintezom niza dosadašnjih spoznaja o učinku aerobnog ekstenzivnog i intenzivnog treninga na organizam veslača mogu se navesti slijedeći korisni učinci:

 

Ø  jačanje vezivnog tkiva (ligamenti i tetive), unaprjeđivanje mišićne izdržljivosti, te povećanje otpornosti mišićnih vlakana na ozljede tijekom udarnih treninga

Ø  povećanje broja i snage sporih mišićnih vlakana; aerobni trening efikasno stimulira motoričke neurone sporih mišićnih vlakana što doprinosi većoj ekonomičnosti rada

Ø  povećanje volumena krvi koja, posljedično, transportira veće količine kisika u aktivne mišiće

Ø  povećanje kapaciteta za pohranu mišićnog glikogena

Ø  povećanje kapilarizacije mišića, povećava se broj kapilara koje okružuju i opskrbljuju pojedino mišićno vlakno

Ø  povećanje mitohondrija (struktura unutar mišićnih stanica koje proizvode ATP)

Ø  smanjenje frekvencije srca u mirovanju

Ø  povećavanje udarnog volumena srca

Ø  unapređenje temperaturnog regulacijskog mehanizma (tolerancija na vrućinu putem cirkulatorne adaptacije)

Ø  povećavanje respiratorne izdržljivosti (ventilacijske sposobnosti pluća)

Ø  poboljšava se oksidacija slobodnih masnih kiselina (čime se štedi mišićni glikogen)

Ø  smanjuje se količina tjelesnog masnog tkiva, odnosno balastne mase

 

 

U kontekstu treninga aerobnog tipa treba spomenuti i slijedeće: budući da je veslačima za uspjeh najvažnija visoka razina aerobne izdržljivosti, pojedine veslačke ekipe prakticiraju tzv. visinski trening. Na žalost, niski parcijalni tlak kisika na velikim visinama ograničava trening, a korisni efekti nakon povratka na razinu mora su upitni. Bez sumnje, visinski trening je odlična priprema u smislu adaptacije organizma na natjecanja koja se isto tako održavaju na velikim nadmorskim visinama, ali to je u veslanju vrlo rijedak slučaj. Na trenerima i veslačima je odluka da li će visinski trening povremeno koristiti zbog promjene klime, lokaliteta treninga, mogućnosti primjene nekih  sadržaja (npr. skijaškog trčanja u pripremnom periodu) i sl. Važno je kod putovanja na lokalitet visinskog treninga imati na umu da je veslačima potreban jedan period aklimatizacije (cca 3 dana najčešće, ovisno o nadmorskoj visini) u kojem treba smanjiti trenažna opterećenja i povećati vrijeme predviđeno za oporavak. Uz specifične klimatske zahtjeve koji će tražiti prikladnu odjeću i obuću, visinski trening će svakako zahtijevati i veći unos tekućine u organizam sportaša pa treba i o tome voditi računa.

 

Uvjeti hipoksije (smanjenog parcijalnog tlaka kisika) kakvi vladaju na visinama mogu se simulirati u za to opremljenim laboratorijima, pa je tako 1992 proveden eksperiment na 16 vrhunskih veslača u takvim uvjetima. Njih 8 je svaki dan treninga na veslačkim ergometrima u trajanju 30 – 60 minuta udisalo mješavinu kisika i dušika u omjeru koji je identičan mješavini plinova na 3000 m nadmorske visine, a drugih 8 veslača je udisalo običan zrak iz plinskih cilindara. Poboljšanja brzine veslanja bila su gotovo identična u obje skupine ispitanika. Nema, dakle, znanstvenih dokaza o koristi visinskog treninga u sportskoj pripremi veslača u smislu poboljšanja aerobnih sposobnosti.

 

dr.sc .Pavle Mikulić

 

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U ime svih zainteresiranih iskreno zahvaljujemo gosp. Mikuliću na još jednom doprinosu kvaliteti i čitanosti www.vkkrka.hr
Napisao: Aspirinkis , Datum: 16.04.2009 17:41:55
Ovo je najbolji clanak koji sam procitao o A0, A1 i A2 tipovima treninga. Cekamo clanak o anaerobnom treningu :-)
Napisao: marko , Datum: 17.04.2009 08:59:02
Pavle piše baš kako treba: lagano i poučno o vrlo zapetljanoj materiji. S nestrpljenjem očekujem njegove daljnje priloge. Hvala.
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Ovo je definitivno najbolji članak o ovakvim tipovima treninga, puno mi je pomogao tijekom treniranja ljeti sa bratom. Hvala gosp. Mikuliću!
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