Continuing our series of basic concepts of training, today we will touch a topic that most brokers do not take into account, perhaps because of the myth to become muscle, is the subject of weights. Gym work is very important to gain strength and prevent many injuries due to increased loads on our training, then shared an article extracted from popular runners where they play this very important aspect:
It is commonly believed that training Weight is not required for distance runners, especially if you appreciate the look of a distance runner, high-performance, thin and without much muscle mass. But contrary to this belief, many of the top athletes including weight sessions in their training, the difference is the type of exercises carried out at the gym.
Unlike the bodybuilders, power lifters or sprinters, distance runners do not require the large muscle, in fact often hinder any excess weight, although muscle, because the strength we need is basically aerobics. Therefore the heart is our main muscle strengthening, which does not mean that we should not exercise the rest of the muscle groups with strength training.
weights work tends to tighten muscles and cause them to lose flexibility, an effect that opposes and affects our needs, so it is very important not to neglect the flexibility exercises and stretching, otherwise rigid muscles will not help us to perform optimally. A routine training with weights should be very well developed and accompanied by a series of flexibility exercises and stretching in order to have maximum benefit from this support.
is also important to carefully plan weight training with our calendar of events, so when the racing season approaches, weight training should be reduced or eliminated. As it should be more intense in the middle of the training cycle. WEIGHT SERIES
by exercising twelve repetitions each, recovering the least, with little weight. If costs do two or three last few repetitions of each exercise is that the weights used in this exercise should be lower. You have to work the following exercises: quadriceps, biceps femoris, chest, calves, soleus, adductors, abductors. Upper body: biceps and triceps.
is important to the coach's advice we go to the gym, he will tell us what kind of exercises, number of sets, reps and stretches we do in our condition and objectives.
TO 21 WEEKS OF Bogota Half Marathon 2010
present some general tips to be putting training into practice:
• Train at different times: it is believed that the earlier the better, sometimes in cities like Bogotá cold can affect us, any time is good for training, that depends on our occupations, it is good to do sessions at the same time to be competitive. • Preheat properly
: Total turnover of all the joints before heating.
• stretching exercise for each count to 15 seconds and change: the stretch we will prevent many injuries as we have already mentioned, the training day ends with stretching.
• Do not force stretches, breathing normally, concentrate on the muscle is stretched and very soft.
• Do not move the muscle pump: the insistence can cause strains and tears, slowly, concentrate.
• Never make a workout without eating something, juice, coffee, yogurt, cereal, etc. something easy to digest, but this used to start now, it is vital to avoid blood sugar problems. Also on race day breakfast is necessary for the great effort that day.
• If during training clothing rubs against your skin and causes irritation, it is good to smear Vaseline all sensitive parts (crotch, armpits, feet) and in the case of men also wear the nipple, may be Band-Aids for avoid friction with the shirt, this is good try it on training and clothing to be used on the day of the race, remember that this day should not release anything.
• Train like drinking water while running, drinking a few sips, the important thing is to learn to do without stopping. NEWS
GUARIN and JOAQUIN JAVIER RONDON ATHLETIC RACE WINNERS XX
UIS athletes GUARIN JAVIER (Boyaca) and ANA MACIAS JOAQUINA RONDON (Santander) dominated the XX version of The TUI RACE SPORT CARVAJAL Sunday March 7 by main roads of the city beautiful.
More than 3,500 athletes started the race at 830 am from the athletics stadium Luis Enrique Figueroa Flora King to stay on the kra. 33 and go down the Calle 14 and enter the premises of the Universidad Industrial de Santander.
The following were the positions:
MEN
1 º Javier Guarin (Boyaca) 16.29
2 º ALIRIO CARRASCO (ICEC BOGOTA) 16.51
3 º JAVIER CARREÑO (CLUB MARATHON SPORT-BUCARAMANGA) 16.56
4 º EDGAR SANCHEZ (Tolima) 17.15
5 º FELIX MARTINEZ (Suaita-SANTANDER)
17.59 LADIES 1, Ana Joaquina
RONDON (CLUB TO TROT-SANTANDER) 19.11 MARIA
2 º E. RODRIGUEZ (PAIPA-BOYACA) 19.19
3 º DIANA MARCELA SUAREZ (CLUB GAZELLES-SANTANDER) 19.34 4 º LINEIDA
MATEUS (TROT-VELEZ CLUB AL) 19.41 5 º ADRIANA SANTANA
(ICEC BOGOTA) 20.19
RECOMMENDED PAGE
Colombian brokers page, where you can find information on athletic events, training, travel plans, etc. Http://www.correrbien.com/
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