ALLENAMENTO AEROBICO-ANAEROBICO

(Stefano Zambelli)
Da Scuola Fragale
ALLENAMENTO AEROBICO-ANAEROBICO
Volete stimolare in ugual misura il vostro sistema AEROBICO e il vostro sistema ANAEROBICO con un semplice allenamento che sfrutti una gestualità naturale ? CORRETE! Eseguite delle RIPETUTE sui 600 m di corsa, a velocità quasi massimale …naturalmente dovete già essere ben allenati e saper correre tecnicamente ad alta velocità. Il tempo di recupero tra una “RIPETUTA” e l’altra dovrebbe essere pari al tempo di lavoro (leggermente superiore se non avete mai svolto allenamenti simili). Se siete ben allenati e correte “un 1000″ in 4′-5′ la singola ripetuta dovrebbe essere svolta in un tempo compreso tra 2’15” – 3′. Se ci mettete più tempo per coprire 1 Km (test) lasciate perdere e concentratevi ancora sul “fondo” e sulla resistenza generale. Alcune ripetute (3-4) sono sufficienti per iniziare. E’ un buon allenamento di RESISTENZA SPECIFICA anche per chi svolge sport che prevedono “ROUND” (combattimenti sui 2′-3′, come nell Kickboxing agonistica). Con questo tipo di sforzo l’energia utilizzata dai muscoli proviene per il 50% dal meccanismo aerobico e per il 50% da quello anaerobico (Glicolisi aerobica ed anaerobica). Allenerete così l’abilità del vostro organismo a produrre energia in carenza di Ossigeno per i muscoli, ad impiegare l’ossigeno a disposizione mentre si accumula lattato e lo sforzo progredisce e a tollerare sempre più l’accumulo del lattato stesso e la condizione di acidosi muscolare.
Buon allenamento.

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