The ideal combination of strength training run
Sport And Fitness News / / December 19, 2019
Strength training is important for the runners as well as for running, and power they take no less. In order to combine these two types of activity, and to obtain from it the maximum benefit, you need to know how strength training affects your ability to run after a certain time. Today we have a reference time interval - six, three types of strength training and study of Australian scientists. :)
Additional strength training is especially useful for people who have begun to run at a mature age and have not led an active lifestyle. Regular yoga exercises help to redress the imbalance that occurs in the muscles due to the monotonous running load, and working on weaknesses.
Cross training develops the cardiovascular system, the heart does more work with less effort, and blood runs through his veins faster, which means that muscles are better supplied with oxygen and increases training efficiency. Strength training build muscle and make us stronger. Runners add them into their training plans in order to become stronger. Weightlifters are running to become tougher, and drying as running helps them to get rid of fat in the abdominal area.
In order to strength training is not tired, but rather complement and makes us stronger, you need to properly prepare a training plan. A recent study conducted in Australia, tells a training schedule that will make you stronger and faster.
During the experiment, the runners 15 with a very large scale run was performed weekly further different weight training in the three embodiments:
- a high-intensity workout for the whole body;
- a high-intensity training only for the legs;
- a low intensity workout for the whole body.
Six hours after each training session they passed the test on a treadmill 10 minutes of running in a light warm-up rate (70% of the ANSP), then another 10 minutes at a moderate pace (90% of the ANSPs) and then as much as they can, to the power of 110% of the threshold pace. The same test was carried out before the study to determine the possibility of the participants, as they were not yet tired. The results were considered the reference, that is, the data obtained in the course of the experiment compared with the very first test.
High-intensity workout for the whole body has had an impact on the decrease in the rate of the runner on the last leg of the running test, when it was necessary to run at the maximum level of their capabilities. The average results of the benchmark - five minutes at 110 percent capacity. After each of the high-intensity strength training time was reduced by almost one minute. Ie the ability to maintain a high pace runners after such training significantly reduced.
Dr. Kenji House, a leading researcher at the James Cook University, said that thanks to these tests, it can give practical advice on combining strength training with running to help runners achieve optimal results in their training.
At firstAnd it is obvious the House advises not plan serious races during the day after strength training. The minimum break time, according to data obtained during the investigation, - six hours.
Secondly, Strength training does not have a negative impact on the running at a moderate pace. That is, you can safely combine strength training with your standard jogging at a moderate pace. In the days of such training is desirable to draw up a schedule so that first went jogging, and then, and strength training. The ideal option: in the morning - jogging in the evening - strength training for the lower body strength training or medium intensity.
Knowing all this, it is possible to make optimal training plan. Many trainers recommend alternate between heavy and light training.