DKN technology XC-150 Mode D'emploi page 36

Endurance
A run of 400 meter requires endurance and power.
The endurance training will include a preset series
and the repetition of it. Attention ! the recuperation
period is also very important. The lactic acid in the
muscles will increase and will cause a inflamed
feeling when the tiredness keeps increasing.
One of the greatest effects of a training with
extended efforts is the increase of the tolerance of
the acid in the muscles, which can be put into work
as follows: there will appear different causes who will
neutralize a part of the lactic acid; muscles will no
longer be sour, this brings along a extended action
for a few seconds, or by repetition, by which they
refuse to go on.
Increase of the muscular mass
he growth of our muscle cells is promoted by an
extended stimulant. The use of energetic
phosphates of the muscle cells is reduced to a
minimum. The corn of the cell, which also contains a
product of proteins, under the form of muscle fibres,
also works in on the thickness of the muscles.
Maximal power/ effort
The maximum power of the muscle depends on the
average thickness, and also on the number of muscle
fibres due to movement. The interaction between the
nerves and the muscles determine the capacity of a
muscle during an effort.
Training period: endurance
Competition sports is one of the basics to set up a
training schedule in function of endurance. The
sporty amateur once again takes advantage of the
benefits of a training set up for a competitive
sportsman. As the weights and the repetition of the
exercises play an important part in the measurement
of our "tiredness" in the training of muscle
development, the heart rate is the most important
element in the endurance training.
Before we give you some recommendations for
cardio training, it is important to know your maximum
heart rate. We can determine this rate by a test which
will ask a maximum effort of our cardio-vascular
system. This test whoever is not suited for the sporty
amateur. However we can determine our maximum
heart rate by another formula : 220 minus our age.
Starting from this formula, our optimal heart rate in
function of age, will be between 70 and 85% of our
maximum heart rate obtained during a cardio-
vascular training session, and between 60 and 70%
during a metabolism training.
We have different ways of training in the endurance
sports.
- Continuous training
- Training by interval
- Repetition training
- Competition training
Continuous training is most used in leisure sports,
training by interval in a less way. Repetition and
competition training mostly ask for exceptional and
intense efforts and therefore they are not
recommended for the sporty amateur.
A continuous training is characterized by a training
over a longer period, without interruption of the effort.
The most sporty amateurs automatically go for this
kind of training.
They often become good results when the level of
effort correspond to the optimal heart rate in a certain
age category.
The training by interval usually contains a series of
efforts and a series of relaxation. The series of
relaxation contains moments of partial rest.
Continuous training is chosen by 80 to 90% of the
sportsmen who wants to work on endurance. We
therefore recommend continuous training to every
sporty amateur.
60%
Hr
MAX/ MAX/
MAX/
Age min.
min
20 200 120
25 195 117
30 190 114
35 185 111
40 180 108
45 175 105
50 170 102
55 165 99
60 160 96
65 155 93
70 150 90
Training evaluation
The preset program is only effective if you regularly
control yourself. It is better to use the term
"evaluation" because we evaluate the present
data/results in function of the next training cycle.
Even though the preset goals were chosen carefully
and realistic, it always is possible that the program of
a meso cycle is realized partially. This can have
several causes such as illness, injuries, occupation
activities, or other motifs to interrupt your training. If
you already reached some goals, but not all of them,
you have to adapt your training program for the next
meso cycle.
65% 70% 75% 80%
MAX/ MAX/ MAX/
min. min. min. min.
130 140 150 160
127 137 146 156
124 133 143 152
120 130 139 148
117 126 135 144
114 123 131 140
111 119 128 136
107 116 124 132
104 112 120 128
101 109 116 124
98 105 113 120
85%
MAX/
min.
170
166
162
157
153
149
145
140
136
132
128