{"id":1753,"date":"2015-02-04T12:20:32","date_gmt":"2015-02-04T12:20:32","guid":{"rendered":"http:\/\/osxbit.cat\/?p=1753"},"modified":"2015-06-24T19:18:02","modified_gmt":"2015-06-24T19:18:02","slug":"la-importancia-de-fer-series","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=1753","title":{"rendered":"La import\u00e0ncia de fer series"},"content":{"rendered":"

Si portes un temps corrent, tens un cert nivell com a corredor, una bona base de resist\u00e8ncia<\/strong> i capacitat aer\u00f2bica<\/strong>, o portes for\u00e7a temps entrenant per\u00f2 t’has quedat encallat, sense millorar temps o millorar.<\/p>\n

\u00c9s molt aconsellable que introdueixis les series en els teus entrenaments<\/strong>. Tampoc \u00e9s bo fer-ne un ab\u00fas de les series, per\u00f2 una o dos vegades per setmana<\/strong> ens pot ajudar a millorar molt el nostre nivell de “corredor”.<\/p>\n

Les series poden arribar a ser un entrenament molt dur tant f\u00edsic com mental i per aix\u00f2 s’ha de tenir una m\u00ednima preparaci\u00f3 f\u00edsica. Encara que a vegades ens pugui resultar dur, pesat o mon\u00f2ton, \u00e9s un entrenament molt agra\u00eft i de qualitat, que a la llarga ens ajudar\u00e0 a millorar considerablement les nostres marques<\/strong>.<\/p>\n

Moltes vegades nom\u00e9s pensem en augmentar els quil\u00f2metres i hores, pensant que \u00e9s l’\u00fanica manera de millorar com a corredors, per\u00f2 ens equivoquem. Les hores i quil\u00f2metres ens pot ajudar a guanyar resist\u00e8ncia, per\u00f2 a la llarga anem perdent “pistonada”.<\/p>\n

Per comen\u00e7ar amb les series, hem de adequar-les a les nostres capacitats i objectius, no podem comen\u00e7ar a “fondo” perqu\u00e8 no en treure’m bon resultat i ens cremarem de fer series. S’han de realitzar a un ritme important, \u00e9s a dir, a un ritme superior al que normalment anem<\/strong> o estem acostumats quan fem C.C (carrera continua) o competim.<\/p>\n

Els descans entre serie i serie poden variar entre 30 segons i 2 minuts depenent de la durada\/llargada de la serie, dels nostre objectiu o del nostre nivell. A la llarga, les series, ens faran millorar la capacitat aer\u00f2bica<\/strong>, la capacitat de recuperaci\u00f3<\/strong>, la potencia\/velocitat<\/strong> i molt important tamb\u00e9, la major toler\u00e0ncia a l’\u00e0cid l\u00e0ctic.<\/strong><\/p>\n

Sempre que realitzam series \u00e9s important fer un bon escalfament<\/strong> ja que portarem el nostre cos a capacitats anaer\u00f2biques prop del m\u00e0xim de les nostres capacitats. Al finalitzar-les \u00e9s important fer un des-escalfament i no parar en sec, ja que el nostre cos ha d’assimilar l’esfor\u00e7 que l’hi hem fet fer.<\/p>\n

Animo a tothom a que inclogui les series en el seu entrenament setmanal. Aqu\u00ed teniu uns exemples de diferents tipus de series:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
Tipus de serie<\/strong><\/td>\nPrimera repetici\u00f3<\/strong><\/td>\n\u00daltima repetici\u00f3<\/strong><\/td>\nRecuperaci\u00f3<\/strong><\/td>\n<\/tr>\n
\u00a0De 200 m<\/td>\n\u00a043″<\/td>\n\u00a038″<\/td>\n\u00a045″ a 1′<\/td>\n<\/tr>\n
\u00a0De 300 m<\/td>\n\u00a01’05”<\/td>\n\u00a057″<\/td>\n\u00a045″ a 1′<\/td>\n<\/tr>\n
\u00a0De 400 m<\/td>\n\u00a01’30”<\/td>\n\u00a01’18”<\/td>\n\u00a01′ i 2′<\/td>\n<\/tr>\n
\u00a0De 500 m<\/td>\n\u00a01’55”<\/td>\n\u00a01’40”<\/td>\n\u00a01′<\/td>\n<\/tr>\n
\u00a0De 1.000 m<\/td>\n\u00a04’05”<\/td>\n\u00a03’30”<\/td>\n\u00a01′<\/td>\n<\/tr>\n
\u00a0De 2.000 m<\/td>\n\u00a08’10”<\/td>\n\u00a07’10”<\/td>\n1′ a 90″<\/td>\n<\/tr>\n
\u00a0De 3.000 m<\/td>\n\u00a012’10”<\/td>\n\u00a010’55”<\/td>\n\u00a090″<\/td>\n<\/tr>\n
\u00a0De 4.000 m<\/td>\n\u00a016’25”<\/td>\n\u00a014’50”<\/td>\n\u00a090″ i 2′<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Salut i cames!<\/p>\n","protected":false},"excerpt":{"rendered":"

Si portes un temps corrent, tens un cert nivell com a corredor, una bona base de resist\u00e8ncia i capacitat aer\u00f2bica, o portes for\u00e7a temps entrenant per\u00f2 t’has quedat encallat, sense millorar temps o millorar. \u00c9s molt aconsellable que introdueixis les series en els teus entrenaments. Tampoc \u00e9s bo fer-ne un ab\u00fas de les series, per\u00f2 […]<\/p>\n","protected":false},"author":1,"featured_media":1768,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[10],"tags":[],"class_list":["post-1753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-sh","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2015\/02\/series.jpeg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/1753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1753"}],"version-history":[{"count":13,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/1753\/revisions"}],"predecessor-version":[{"id":1767,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/1753\/revisions\/1767"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/1768"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}