Treninzi mješovitog (aerobno-anaerobnog) tipa odvijaju se intenzitetom koji uz dominantno pokrivanje energetskih potreba iz aerobnih izvora energije, značajnije aktivira i anaerobne izvore energije. Takvi treninzi utječu na razvoj i održavanje kako aerobnog tako i anaerobnih kapaciteta te se stoga klasificiraju kao treninzi mješovitog tipa.
Treninzi mješovitog tipa:
- Trening aerobnog praga,
- Trening maksimalnog primitka kisika
Trening anaerobnog praga
Ova trenažna zona zahtijeva približno 30 minuta rada na razini anaerobnog praga (minimalno ispod ili minimalno iznad praga), a kako bi se izazvali pozitivni transformacijski procesi. Koncentracija laktata u krvi iznosi oko 4 mmol/L (iako individualne značajke organizma veslača uvjetuju variranje od 3 do čak 6 mmol/L, a što ukazuje na potrebu određivanja tzv. individualnog laktatnog praga), a frekvencija srca nalazi se u intervalu 85 - 90% od maksimalne frekvencije srca. Intervali rada traju 6 - 12 min, intervali odmora traju 5 - 8 min. Koriste se isključivo specifični veslački sadržaji (čamac, veslaonica, veslački ergometar). Visoki intenzitet rada pri treningu na anaerobnom pragu uvjetuje dominantno korištenje ugljikohidrata kao energetskog izvora, dok je razgradnja masti kao izvora energije vrlo ograničena. Uz aerobnu razgradnju ugljikohidrata i masti u ukupnom pokrivanju energetskih potreba djelomično sudjeluje i anaerobno-laktatna komponenta, odnosno razgradnja ugljikohidrata u anaerobnim uvjetima uz stvaranje mliječne kiseline.
Primjer treninga anaerobnog praga:
Tip treninga: Trening na razini anaerobnog praga
Cilj treninga: Poboljšanje brzine veslanja pri razini anaerobnog praga
Sadržaj treninga: Veslački ergometar
Ukupno trajanje zadanog opterećenja: 30 min
Trajanje intervala opterećenja: 7,5 min
Trajanje intervala odmora: 7,5 min
Frekvencija srca: 90% od maksimalne frekvencije srca
Sintezom niza dosadašnjih spoznaja o učinku treninga pri razini anaerobnog praga na organizam veslača mogu se navesti slijedeći korisni učinci takvog tipa treninga:
Øunaprjeđenje brzine neuromuskularne reakcije i brzine oporavka
Øodnos brzih i sporih mišićnih vlakana ostaje nepromijenjen, međutim, metabolički kapaciteti se unaprjeđuju tijekom treninga
Øpovećava se volumen krvi kao posljedica veće količine plazme i hemoglobina (pigment željeza, sastavni dio crvenih krvnih zrnaca koji na sebe veže molekule kisika)
Trening maksimalnog primitka kisika
Trening maksimalnog primitka kisika ima za cilj poboljšati sposobnost srca i srčano-žilnog sustava da krv obogaćenu kisikom što brže i u što većim količinama doprema do aktivne muskulature. Trening maksimalnog primitka kisika možemo figurativno shvatiti kao trening snage za srčani mišić jer je taj tip treninga primarno i usmjeren na poboljšanje efikasnosti srčanog mišića kao pumpe. Ovakvim treningom srce se povećava procesom hipertrofije, a povećanjem srca (točnije srčanih šupljina) povećava se i volumen krvi koje srce može zaprimiti. Posljedično, srce svakom svojom kontrakcijom u krvotok izbacuje veću količinu kisikom bogate krvi. Ovaj tip treninga angažira sistem za transport kisika do njegova maksimuma, a ujedno se i smatra prijelaznim tipom treninga između treninga aerobnog i anaerobnog tipa.
Trening transporta kisika podrazumijeva ukupno 20 - 30 min rada sa frekvencijom srca u intervalu 90 - 95% od maksimalne frekvencije srca. Koriste se specifični trenažni sadržaji (čamac, veslaonica, veslački ergometar), intervali rada traju 2 - 6 min, a intervali odmora 4 - 6 min. Koncentracija laktata u krvi iznosi 4 - 6 mmol/L. Energetske potrebe pokrivaju se razgradnjom ugljikohidrata i to u aerobnim (primarno) i anaerobnim-laktatnim (sekundarno) uvjetima stvaranja energije. Koncentracija laktata u krvi od 6 mmol/L smatra se gornjom granicom za još uvijek dominantno aerobno opterećenje u treningu veslača. Prelazak te koncentracije laktata u krvi znači ujedno i napuštanje dominantno aerobnog režima rada i prelazak u dominantno anaerobno područje.
Primjer treninga transporta kisika:
Tip treninga: Trening maksimalnog primitka kisika
Cilj treninga: Poboljšanje maksimalnog primitka kisika
Sadržaj treninga: Čamac (1x)
Ukupno trajanje zadanog opterećenja: 20 min
Trajanje intervala opterećenja: 5 min
Trajanje intervala odmora: 5 min
Frekvencija srca: 90 - 95% od maksimalne
Brojne su fiziološke i biološke pozitivne adaptacijske promjene koje nastaju kroz trening transporta kisika:
Øunaprjeđuje se funkcija živčano-mišićnih sklopova; neki motorički neuroni imaju viši energetski prag, stoga su oni mišići koje oni inerviraju podraženi samo kod aktivnosti viših intenziteta
Øpovisuje se razina supstanci u krvi koje održavaju stalnu ravnotežu kiselosti, odnosno pH krvi (puferi)
Ømaksimalni primitak kisika povećava se do individualnih granica koje su najvjerojatnije genetski predodređene; ta maksimalna vrijednost se treningom može održavati, ali ne i dalje unaprjeđivati
Øunaprjeđuje se srčano-žilna funkcionalnost pri uvjetima visoko intenzivnih opterećenja
Øpovećava se kapacitet pohranjenog glikogena u organizmu
Øtreninzi iznad razine anaerobnog praga povisuju anaerobnu moć veslača, a povećava se i razina mišićne jakosti
Trening u zoni anaerobnog režima rada ima za cilj poboljšati sposobnost organizma da energiju za rad dobiva iz anaerobnih izvora. Efikasnost anaerobnog metabolizma u veslanju je vrlo značajna, procjenjuje se da 20 - 30% ukupnih potreba za energijom tijekom veslačke utrke pokriva anaerobni metabolizam. Anaerobni izvori energije posebno su, promatrajući profil veslačkog natjecanja, značajni u fazi starta i završnice, a sa skraćivanjem vremena utrke, primjerice u većim i bržim disciplinama, anaerobni metabolizam proporcionalno postaje važniji.
Dva su modaliteta anaerobnog treninga – laktatni i alaktatni. Laktatni trening može se još podijeliti na trening stvaranja i razgradnje laktata te na trening tolerancije na laktate.
Treninzi anaerobnog tipa:
-Laktatni trening: - Trening stvaranja i razgradnje laktata
-Trening tolerancije na laktate
Alaktatni trening razvija sposobnost stvaranja iznimno velike količine energije u vrlo kratkom vremenu, točnije do 10-ak sekundi. Ovaj način stvaranja energije presudan je za brz i učinkovit start veslačke utrke. Ne uzrokuje stvaranja dodatnih laktata u krvi i termin „alaktatni“ ima značenje „bez laktata“.
Anaerobno alaktatno dobivanje energije nema većeg značaja u veslačkoj utrci trajanja 5,5 – 7 min pa je stoga i vrijeme koje se u treningu posvećuje razvoju ove energetske komponente razmjerno malo. Ipak, trening brzine, razna kratka ubrzanja te uvježbavanje startova (sa intervalima rada do maksimalno 10-ak sekundi), doprinijeti će razvoju ovog načina dobivanja energije. Važno je napomenuti da fiziološki pokazatelji opterećenja - frekvencija srca i koncentracija laktata u krvi - koji su u većoj ili manjoj mjeri primjenjivi u kontroli intenziteta opterećenja kod svih ostalih spomenutih tipova treninga, kod anaerobnog alaktatnog treninga nisu iskoristivi kao takvi jer odgovor srčano-žilnog i dišnog sustava na opterećenje kasni za kratkim intervalom rada koji je ujedno i prekratak da bi izazvao anaerobnu glikolizu i, posljedično, povišenje koncentracije laktata u krvi.
Najvažnija fiziološka postavka alaktatnog treninga je potpuno pražnjenje fosfata bogatih energijom, a bez akumulacije laktata. Intervali odmora moraju biti dovoljno dugi da omoguće resintezu fosfata bogatih energijom (3 - 5 min).
Primjer alaktatnog treninga:
Tip treninga: Anaerobni alaktatni trening
Cilj treninga: Poboljšanje učinkovitosti ATP-KP sistema
Sadržaj treninga: Čamac (1x)
Ukupno trajanje zadanog opterećenja: 3 min
Trajanje intervala opterećenja: ≤ 10 s
Trajanje intervala odmora: 2 - 3 min
Frekvencija srca: Nije adekvatan pokazatelj primjerenosti intenziteta opterećenja
Trening tolerancije na laktate ima za cilj prilagođavati organizam na visoke koncentracije laktata u mišićima i krvi, a koje su karakteristične za veslačko natjecanje. U treningu laktatne tolerancije postepeno se povisuje koncentracija laktata u tijelu primjenom kratkotrajnih visoko intenzivnih intervala rada (30 s – 2 min), a sa intervalima pauze najčešće 1,5 puta vremenski dužim od trajanja intervala rada. To je kratak period za odmor i tijelo nema dovoljno vremena za razgradnju laktata i povratak na normalne vrijednosti laktata u mišićima i krvi. Stoga svaki slijedeći interval rada započinje sa koncentracijom laktata u tijelu nešto višom nego u prethodnom intervalu rada, a sa najvišom koncentracijom, naravno, u posljednjem intervalu rada.
Primjer anaerobnog laktatnog treninga – treninga tolerancije na laktate:
Tip treninga: Anaerobni laktatni trening – trening tolerancije laktata
Cilj treninga: Razvijanje laktatne tolerancije
Sadržaj treninga: Čamac (1x)
Ukupno trajanje zadanog opterećenja: 9 min
Trajanje intervala opterećenja: 1,5 min
Trajanje intervala odmora: 2,5 min
Frekvencija srca: 90 – 100% od maksimalne
Trening stvaranja i razgradnje laktata dosta je sličan opisanom treningu tolerancije na laktate, no njegova struktura je ipak ponešto drugačija. Intervali rada i odmora su sličnog trajanja i međusobnog odnosa (trajanje intervala rada 30 s – 2 min; odnos rada i oporavka 1 : 1,5), a razlika je u tome što se nakon svaka dva intervala rada ubacuje dodatni interval aktivnog odmorakoji traje 10 - 15 min, a koji omogućuje organizmu veslača potpunu razgradnju laktata u krvi i gotovo potpuni oporavak. Poanta je u slijedećem: ako želimo adaptirati organizam na visoke koncentracije laktata, važno je primjenjivati i takve treninge koje će stvarati visoke koncentracije laktata. To je trening sa intervalima rada iznimno visokog intenziteta, a provediv je samo ako je veslač potpuno oporavljen od prethodnog visoko intenzivnog intervala rada i nema povišene koncentracije laktata u krvi pred početak slijedećeg intervala rada.
Primjer anaerobnog laktatnog treninga – treninga stvaranja i razgradnje laktata:
Tip treninga: Anaerobni laktatni trening – trening stvaranja i razgradnje laktata
Sadržaj treninga: Čamac (1x)
Ukupno trajanje zadanog opterećenja: 9 min
Trajanje intervala opterećenja: 1,5 min
Trajanje intervala odmora: 2,5 min (nakon svaka dva intervala rada produžiti interval odmora na 10-15 min)
Frekvencija srca: 90 – 100% od maksimalne
Sintezom dosadašnjih spoznaja o učinku anaerobnog tipa treninga na organizam može se navesti slijedeće:
Øpovisuje se razina mišićne snage (sposobnost mišića da izvodi repetitivne kontrakcije)
Ørazina jakosti, snage i brzine raste do optimalnih granica
Øpovisuje se sposobnost kontrakcije sporih i brzih mišićnih vlakana
Øunaprjeđuju se glikolitički mehanizmi
Øunaprjeđuju se mehanizmi kontrole pH krvi
Øpoboljšava se laktatna tolerancija; povisuje se funkcionalnost mehanizama za razgradnju laktata
Divno, krasno... A šta vam vridi sve to kad vam odlaze veslači... šta će reć: treniranje u krki = ori vole kad nemaš škole.
Danas je velanje postao takav sport u kojem je jako tesko uskladiti ozbiljan fakultet s profesionalnim treningom. I s pravom studenti daju prednost onom prvom,a to Klubovi i u vecim studentskim gradovima (kao Zg) osjete,a pogotovu Šibenik koji nema brojne fakultete. Iz veslanja i svojih Klubova ne nosimo samo znanje kako pokrenuti onaj uski camac vec i mnogo vise; navike,marljivost,izdrzljivost,ljubav prema tom sportu,drustvo... I nije vazno da li ce to biti aktivno veslanje,studentsko,rekreacija ili "samo" iskrena potpora "s tribina" - tko voli veslanje ostat ce vezan za njega i svoj Klub bez obzira na sve,ROWING IS LIFE!
Pavle,jos jedan izvrstan i vrijedan tekst,suradnja za svaku pohvalu! Radujem se iducem!
rowing is life
Još jedan odličan tekst. Ja već sad s nestrpljenjem očekujem idući. Pavle hvala. Budući da sam svaki prilog ispisao sad je to već lijepa knjižica. Lijepo je i što se netko sjetio na web-stranici popularizirati znanstveni pristup veslanju i sportu uopće. Stoga i w-masterima Krkine stranice ide zahvala.
Odlican clanak!Zanimljiv i lako razumljiv i nama laicima
Rowing is life, istina je da je vesanje kao sport zarazan, kolektivan, može se naučiti puno toga. Ja govorin konkretno o krki... Iz tog kluba veslači ne odlaze samo radi fakulteta...
Meni ovo nije bilo baš tako lako skužiti, al sam uspija. Malo pročitaš ono od prije i lekcija, po lekcija, ide nekako. Pozdrav doktoru koji ovo piše i svaka mu čast.
Bik koji vesla
upravo ono sto mi je trebalo. ne da mi se satima rovariti po internetu trazeci ove podatke; a jos manje otici do knjiznice i provesti par dana u njoj. sve je lijepo prikupljeno, sazvakano i najvazniji dijelovi prezentirani. pravi cookbook za trenera i veslaca. Pavle - hvala. Ako imas jos materijala - ne ustrucavaj se :-))
Knjiižara Algoritam ima knjigu ''Rowing faster'', Nolte, najnovije izdanje, moguće od prošle/ove godine. Vrlo korisna knjiga koju bi si svaki trener trebao dat truda pročitat jer su ju pisali Teti, Tonks, njemački fiziolozi. Sistematičan prikaz metodologije treniranja, odnosno primjene teorijske metodologije a obuhvaća sve, od psihologije do tehnike i parametara, i to onih koji moraju bit svakom treneru na međunarodnom nivou pokazatelji rada, vlastitog, tako i rada posade / veslača. Knjiga je puna primjera iz prakse, a sad je na svakome od nas da uzme, shvati i primjeni šta mu najviše treba.
Vjerujem da čak ni engleski jezik ne bi trebao predstavljat barijeru za shvaćanje ove knjige.
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