Определение нормы бега

Сб, 29/08/2009 - 10:34 — Dmitriy

нагрузка Есть простая методика определения индивидуальной предельной нормы объема аэробных беговых нагрузок. Предельной для начинающего бегуна будет та длительная аэробная пробежка, которую бегун сможет выполнить без заметного снижения темпа. Утомление, которому не сумеет противостоять бегун, определяет допустимую норму в одном занятии.

Считается, что ухудшение времени пробегания 1 км на 1 мин 15 с и более указывает на границу допустимой длины аэробной пробежки. Предельные нормы можно установить только в тренировочных занятиях. Расчеты на бумаге, как правило, не оправдываются на практике.

Предельную длину одной тренировочной аэробной пробежки для начинающего бегуна можно определить следующим образом:

по объему беговых нагрузок двух месяцев вычислить средний километраж одного тренировочного занятия,
полученную величину удвоить.

Опыт свидетельствует, что при исчислении предельной нормы одной пробежки нужно использовать как минимум двухмесячный объем беговых нагрузок. Лучше, если средний километраж одного тренировочного занятия будет определяться с учетом объема беговых нагрузок за последние 3-4 месяца, что позволит более точно вычислить искомую величину.

Проиллюстрируем на конкретном примере. Объем бега за 1-й месяц - 336 км, за 2-й — 304 км, за 3-й - 320 км. Сумма объемов составляет 960 км. За 3 месяца проведено 80 тренировочных занятий. Таким образом, средний объем одного занятия составит: 960 : 80 = 12 км. Удвоив эту величину, получим 24 км, что и будет предельной нормой объема бега в одном тренировочном занятии. С ростом подготовленности нагрузка будет возрастать, что приведет и к увеличению предельной нормы объема бега в одном занятии.

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