{"id":3041,"date":"2023-06-22T16:05:30","date_gmt":"2023-06-22T14:05:30","guid":{"rendered":"https:\/\/www.trisport.ro\/blog_wp\/?p=3041"},"modified":"2023-06-22T16:05:33","modified_gmt":"2023-06-22T14:05:33","slug":"alergarea-in-panta-si-functia-scor-in-panta","status":"publish","type":"post","link":"https:\/\/www.trisport.ro\/blog_wp\/alergarea-in-panta-si-functia-scor-in-panta\/","title":{"rendered":"Alergarea \u00een pant\u0103 \u0219i func\u021bia scor \u00een pant\u0103"},"content":{"rendered":"\n

Alergarea \u00een pant\u0103 este cea mai grea parte din orice antrenament. \u0218tim, am trecut \u0219i noi prin asta. Dar, dac\u0103 \u00eenve\u021bi cum s\u0103 te antrenezi corect \u0219i descoperi cum s\u0103 fii eficient la antrenamentele specifice, o s\u0103 \u00ee\u021bi fie mult mai u\u0219or \u00een curs\u0103. <\/p>\n\n\n\n

Toat\u0103 lumea se confrunt\u0103 cu acelea\u0219i dealuri, dar trebuie s\u0103 \u00eenve\u021bi cum s\u0103 abordezi momentul \u0219i s\u0103 avansezi. Func\u0163ia Scor \u00een pant\u0103 de pe noile Garmin f\u0113nix 7 Pro \u0219i Garmin EPIX Pro te poate ajuta s\u0103 \u00een\u0163elegi \u015fi s\u0103-\u0163i \u00eembun\u0103t\u0103\u0163e\u015fti performan\u0163ele de alergare \u00een pant\u0103. <\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

Un traseu care te provoac\u0103 nu este ceva de care s\u0103 te temi, trebuie doar s\u0103 \u00eenve\u021bi cum s\u0103 abordezi efortul \u0219i cum s\u0103 \u00eel gestionezi. Un deal nu poate continua la nesf\u00e2r\u0219it \u0219i va fi \u00eentotdeauna urmat de o cobor\u00e2re. <\/p>\n\n\n\n

Alergarea la deal este ca un antrenament de rezisten\u021b\u0103. Este nevoie de mai mult\u0103 for\u021b\u0103 \u0219i musculatur\u0103 pentru a putea alerga la deal comparativ cu alergatul pe plat. Trebuie s\u0103 ridici genunchii mai sus, o extensie mai mare a \u0219oldurilor, mersul \u0219i apoi alergatul la deal este mult mai benefic. <\/p>\n\n\n\n

\u00cen plus, revenind la alergarea pe plat, realizezi c\u0103 deja \u00ee\u021bi este mai u\u0219or s\u0103 faci mi\u0219c\u0103rile pentru c\u0103 nu mai depui at\u00e2t efort. <\/p>\n\n\n\n

Mul\u021bi dintre \u00eencep\u0103tori cred c\u0103 alergarea la deal se poate men\u021bine la acela\u0219i ritm ca alergatul pe plat. Desigur, devine frustrant s\u0103 descoperi c\u0103 asta nu va merge! <\/p>\n\n\n\n

O strategie mai bun\u0103 pentru antrenamentele sau cursele \u00een pant\u0103 este s\u0103 te concentrezi asupra men\u021binerii unui efort constant \u00een urcare. Iar asta nu te va ajuta la alergarea la vale. <\/p>\n\n\n\n

De ce este important\u0103 func\u021bia scor \u00een pant\u0103?<\/strong><\/h4>\n\n\n\n

Foarte simplu, ai nevoie de mult\u0103 putere \u0219i energie pentru a urca o pant\u0103. Chiar dac\u0103 o faci \u00een mers sau alergare. <\/p>\n\n\n\n

Trebuie s\u0103 mergi \u0219i \u00eenainte \u0219i \u00een sus, \u00een acela\u0219i timp. \u00cen consecin\u021b\u0103, sprinturile \u00een pant\u0103 sunt mai intense dec\u00e2t sprinturile pe plat. <\/p>\n\n\n\n

Mi\u0219c\u0103rile sunt mai intense, for\u021ba este mai puternic\u0103, mu\u0219chii trebuie s\u0103 \u00eenving\u0103 mai mult\u0103 rezisten\u021b\u0103. <\/p>\n\n\n\n

Pentru a r\u0103spunde acestei cereri, corpul activeaz\u0103 un procent mai mare din masa muscular\u0103 a coapselor \u0219i gambelor atunci c\u00e2nd alergi \u00een pant\u0103. <\/p>\n\n\n\n

De obicei, alergarea \u00een pant\u0103 este asociat\u0103 cu o rat\u0103 a pa\u015filor mai mare, durate mai scurte ale fazei de balans, lucru mecanic intern \u015fi randament de putere m\u0103rit la nivelul tuturor articula\u0163iilor.<\/p>\n\n\n\n

Altfel spus, alergarea \u00een pant\u0103 necesit\u0103 aten\u0163ie special\u0103 pentru a avea succes. <\/p>\n\n\n\n

Scorul \u00een pant\u0103 (0-100) este calculat utiliz\u00e2nd o combina\u021bie de date despre nivelul de fitness \u0219i performan\u021be. <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

\u00ce\u021bi reamintim! Cu c\u00e2t por\u021bi ceasul Garmin mai mult, cu at\u00e2t datele adunate sunt mai exacte. <\/p>\n\n\n\n

Scorurile mai mari indic\u0103 o alergare \u00een pant\u0103 mai rapid\u0103. Acest scor este clasificat de la \u201erecreativ\u201d la \u201eelit\u0103\u201d \u00een compara\u0163ie cu alte persoane de aceea\u015fi v\u00e2rst\u0103 \u015fi sex, indic\u00e2nd un progres care este relevant pentru tine personal.<\/p>\n\n\n\n

C\u00e2nd \u00eenregistrezi o alergare, o activitate de mers pe jos sau o drume\u0163ie cu Garmin (care are aceast\u0103 func\u021bie), segmentele \u00een pant\u0103 cu o \u00eenclina\u021bie de cel pu\u0163in 2% sunt detectate \u015fi analizate automat.<\/p>\n\n\n\n

Obiectivul acestei analize a antrenamentelor este s\u0103 \u00een\u021belegi cum contribuie eforturile tale la dezvoltarea rezisten\u0163ei \u015fi a anduran\u0163ei \u00een pant\u0103. <\/p>\n\n\n\n

Scorul t\u0103u \u00een pant\u0103 se bazeaz\u0103 par\u0163ial pe valoarea VO2 max. curent\u0103, care este estimat\u0103 automat \u00een timpul oric\u0103rei alerg\u0103ri \u00een aer liber.<\/p>\n\n\n\n

Anduran\u021ba versus rezisten\u021ba \u00een pant\u0103<\/strong><\/h4>\n\n\n\n

Dezvoltarea anduran\u021bei \u0219i a rezisten\u021bei \u00een pant\u0103 este complementar\u0103, deoarece ambele contribuie la o alergare eficient\u0103 \u00een pant\u0103. <\/p>\n\n\n\n

Anduran\u021ba \u00een pant\u0103<\/strong> reflect\u0103 antrenarea musculaturii pentru a efectua mi\u0219c\u0103ri repetitive de urcare pe durate mai lungi de timp. <\/strong><\/p>\n\n\n\n

Asta \u00eenseamn\u0103 c\u0103 trebuie s\u0103 dezvol\u021bi rezisten\u021ba la oboseal\u0103 muscular\u0103 \u0219i capacitatea pentru efort sus\u021binut. <\/p>\n\n\n\n

Timpul \u00een urcare \u0219i diferen\u021ba de nivel sunt factori cheie pentru \u00eembun\u0103t\u0103\u021birea anduran\u021bei. Eforturile de intensitate redus\u0103 pe perioade lungi de timp vor cre\u0219te anduran\u021ba. <\/p>\n\n\n\n

Dac\u0103 trebuie s\u0103 mergi pe pante mai abrupte, nu \u00eenseamn\u0103 c\u0103 e\u0219ti slab preg\u0103tit, a\u0219a cre\u0219ti anduran\u021ba. Dac\u0103 po\u021bi men\u021bine acela\u0219i ritm de urcare de la baz\u0103 p\u00e2n\u0103 \u00een v\u00e2rf, deja ai dep\u0103\u0219it 10 oameni. <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Rezisten\u021ba \u00een pant\u0103 reprezint\u0103 capacitatea de a alerga \u00een pant\u0103, cu putere. <\/strong><\/p>\n\n\n\n

Asta \u00eenseamn\u0103 o combina\u021bie \u00eentre efort aerobic \u0219i anaerobic de mare intensitate. <\/p>\n\n\n\n

Cre\u0219terea rezisten\u021bei necesit\u0103 efort regulat, la intensitate mare. <\/p>\n\n\n\n

Men\u0163inerea unui ritm mai lent pe o pant\u0103 mai abrupt\u0103 poate necesita acela\u015fi efort ca un ritm mai rapid pe o pant\u0103 mai lin\u0103.<\/p>\n\n\n\n

Asigur\u0103-te c\u0103 acorzi timp de recuperare \u00eentre intervalele \u00een pant\u0103. Efortul de intensitate mare necesit\u0103 mai mult timp de recuperare. <\/p>\n\n\n\n

VO2 Max<\/strong><\/h4>\n\n\n\n

Valoarea VO2 Max este un indice puternic al performan\u021belor \u00een alergare. Mai ales \u00een alergarea \u00een pant\u0103. <\/p>\n\n\n\n

Valoarea VO2 max afi\u015fat\u0103 pe dispozitivul Garmin descrie cantitatea maxim\u0103 de oxigen pe care corpul t\u0103u o poate utiliza \u00een timpul activit\u0103\u0163ilor fizice intense per kilogram de greutate corporal\u0103, \u00eentr-un singur minut (mL\/kg\/min).<\/p>\n\n\n\n

Pentru performan\u0163\u0103, ratele de utilizare ale oxigenului \u00een raport cu greutatea corpului sunt cele care conteaz\u0103, indiferent de greutatea corporal\u0103. <\/p>\n\n\n\n

De\u0219i, alergarea \u00een pant\u0103 este o mi\u0219care atipic\u0103, o greutate corporal\u0103 mai mic\u0103 reprezint\u0103 un avantaj raportat la timpul cursei. <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Cum \u00ee\u021bi po\u021bi \u00eembun\u0103t\u0103\u021bi scorul \u00een pant\u0103?<\/strong><\/h4>\n\n\n\n

Datele pe care le analizeaz\u0103 ceasul t\u0103u Garmin pentru a-\u021bi calcula scorul ofer\u0103 detalii personalizate care te pot ajuta s\u0103 devii mai bun. <\/p>\n\n\n\n

Datele reprezint\u0103 o estimare destul de exact\u0103 a activit\u0103\u021bii tale \u0219i a performan\u021bei. <\/p>\n\n\n\n

Pe m\u0103sur\u0103 ce te vei antrena mai mult \u00een pant\u0103, cu at\u00e2t scorul t\u0103u \u00een pant\u0103 va cre\u0219te. <\/p>\n\n\n\n

Iat\u0103 \u0219i c\u00e2teva sfaturi care te pot ajuta s\u0103 \u00ee\u021bi perfec\u021bionezi alergarea la deal:<\/strong><\/p>\n\n\n\n

1. Alearg\u0103 u\u0219or aplecat \u00eenainte. Prive\u0219te \u00eenainte la c\u00e2\u021biva metri, \u021bine spatele drept pentru a p\u0103stra cutia toracic\u0103 deschis\u0103, nu l\u0103sa umerii s\u0103 se relaxeze (asta \u00ee\u021bi va \u00eenchide cutia toracic\u0103 \u0219i nu vei putea respira cum trebuie) \u0219i f\u0103 pa\u0219i scur\u021bi \u0219i rapizi. <\/p>\n\n\n\n

2. Ritmul cardiac va cre\u0219te, dar este important s\u0103 te sim\u021bi confortabil la alergarea la deal, nu s\u0103 sim\u021bi c\u0103 o s\u0103 le\u0219ini. P\u0103streaz\u0103 energie \u0219i pentru cobor\u00e2re. Este nevoie s\u0103 \u00ee\u021bi monitorizezi antrenamentele, pentru a vedea ce po\u021bi \u00eembun\u0103t\u0103\u021bi \u0219i care sunt punctele tale forte. <\/p>\n\n\n\n

3. Dac\u0103 vrei s\u0103 devii mai bun la alergarea la deal, este nevoie s\u0103 te antrenezi specific. Nu ai cum s\u0103 evi\u021bi aceste antrenamente \u0219i s\u0103 crezi c\u0103 vei alerga o curs\u0103 f\u0103r\u0103 cel mai mic efort. Atunci c\u00e2nd \u00eencepi cu antrenamentele \u00een pant\u0103, \u00eencepe cu antrenamente u\u0219or de gestionat.<\/p>\n\n\n\n

4. \u00cencepe cu 20-30 de secunde de urcare a dealului la un efort rapid, cu 1-2 minute de alergare u\u0219oar\u0103 \u00eentre ele. Apoi, cre\u0219te durata intervalelor de urcare pe m\u0103sur\u0103 ce sim\u021bi c\u0103 devii mai eficient pe dealuri. Propune-\u021bi un antrenament specific o dat\u0103 la 1-2 s\u0103pt\u0103m\u00e2ni. Dar nu \u00eel considera un antrenament \u00een plus, ci pune-l \u00een locul unei alerg\u0103ri \u00een tempo sau intervale.<\/p>\n\n\n\n

5. Antrenamentele scurte cu intervale \u0219i alerg\u0103rile \u00een tempo dezvolt\u0103 viteza \u0219i rezisten\u021ba la deal. Alerg\u0103rile lungi \u00ee\u021bi vor dezvolta rezisten\u021ba. Este vital te antrenezi ca un alerg\u0103tor complet, nu doar ca un alerg\u0103tor la deal.<\/p>\n\n\n\n

6. Este nevoie de antrenamente de for\u021b\u0103 \u0219i rezisten\u021b\u0103. Partea superioar\u0103 a corpului te va ajuta la mi\u0219carea mai rapid\u0103 a bra\u021belor \u0219i la \u00eenclinarea corpului. Zona core \u00ee\u021bi va men\u021bine aceast\u0103 pozi\u021bie f\u0103r\u0103 efort. Iar picioarele vor urma ceea ce face partea superioar\u0103 a corpului t\u0103u. <\/p>\n\n\n\n

Nu antrena o singur\u0103 parte, nu f\u0103 doar antrenamente de alergare u\u0219oar\u0103 pe plat \u0219i nu te a\u0219tepta s\u0103 cre\u0219ti dac\u0103 nu te antrenezi eficient. E\u0219ti un \u00eentreg, ai nevoie de putere, for\u021b\u0103, rezisten\u021b\u0103, vitez\u0103, energie, dar nu uita de recuperare! <\/p>\n\n\n\n

Dac\u0103 vrei idei de antrenament pentru alergarea \u00een pant\u0103, g\u0103se\u0219ti aici un articol runnersworld.com<\/a><\/p>\n\n\n\n

G\u0103se\u0219ti noile Garmin f\u0113nix 7 Pro \u0219i Garmin EPIX Pro aici! <\/a><\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Alergarea \u00een pant\u0103 este cea mai grea parte din orice antrenament. \u0218tim, am trecut \u0219i noi prin asta. Dar, dac\u0103 \u00eenve\u021bi cum s\u0103 te antrenezi corect \u0219i descoperi cum s\u0103 fii eficient la antrenamentele specifice, o s\u0103 \u00ee\u021bi fie mult mai u\u0219or \u00een curs\u0103. Toat\u0103 lumea se confrunt\u0103 cu acelea\u0219i dealuri, dar trebuie s\u0103 \u00eenve\u021bi […]<\/p>\n","protected":false},"author":2,"featured_media":3057,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"tdm_status":"","tdm_grid_status":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[48,51],"tags":[],"class_list":["post-3041","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-echipament","category-tips-and-tricks"],"yoast_head":"\nAlergarea \u00een pant\u0103 \u0219i func\u021bia scor \u00een pant\u0103 - 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