Skrevet av Emne: Et enkelt grep for å forbedre langkjøringsøktene  (Lest 6688 ganger)

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Er du interessert i å øke kondisjonen din?

En dansk studie her viser til økt effekt av å legge inn x-antall 30sekunders sprint i en langkjørings økt (her 6-12 sprinter på ca 10km langkjøring), kontra en kontinuerlig langkjøringsøkt.

Dere kan lese studien selv, eller få en mer detaljert forklaring her:
http://nhi.no/forside/lop-hurtigere-og-tren-mindre-33965.html





J Appl Physiol. 2009 Dec;107(6):1771-80. Epub 2009 Oct 1.

Reduced volume and increased training intensity elevate muscle Na+-K+ pump alpha2-subunit expression as well as short- and long-term work capacity in humans.

The present study examined muscle adaptations and alterations in work capacity in endurance-trained runners as a result of a reduced amount of training combined with speed endurance training. For a 6- to 9-wk period, 17 runners were assigned to either a speed endurance group with a 25% reduction in the amount of training but including speed endurance training consisting of six to twelve 30-s sprint runs 3-4 times/wk (SET group n = 12) or a control group (n = 5), which continued the endurance training ( approximately 55 km/wk). For the SET group, the expression of the muscle Na(+)-K(+) pump alpha(2)-subunit was 68% higher (P < 0.05) and the plasma K(+) level was reduced (P < 0.05) during repeated intense running after 9 wk. Performance in a 30-s sprint test and the first of the supramaximal exhaustive runs was improved (P < 0.05) by 7% and 36%, respectively, after the speed endurance training period. In the SET group, maximal O(2) uptake was unaltered, but the 3-km (3,000-m) time was reduced (P < 0.05) from 10.4 +/- 0.1 to 10.1 +/- 0.1 min and the 10-km (10,000-m) time was improved from 37.3 +/- 0.4 to 36.3 +/- 0.4 min (means +/- SE). Muscle protein expression and performance remained unaltered in the control group. The present data suggest that both short- and long-term exercise performances can be improved with a reduction in training volume if speed endurance training is performed and that the Na(+)-K(+) pump plays a role in the control of K(+) homeostasis and in the development of fatigue during repeated high-intensity exercise.
Egenprodusert artikkel: "http://fitnessbloggen.no/blogg/2010/8/9/ny-forskning-gir-oss-svaret-pa-hvordan-vi-br-trene/"

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Derfor bør du trene pull throughs.
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