El descans no \u00e9s temps perdut, tamb\u00e9 \u00e9s entrenament.<\/p>\n
Un corredor\/a principiant ha d’entrenar menys dies que els que dedica a descansar a la setmana. D’aquesta manera pot recuperar-se millor i assimilar b\u00e9 el que entrena.<\/p>\n
Si som corredors\/es de nivell mig, correrem 4 dies i descansarem 3 a la setmana.<\/p>\n
Si som corredors\/es de nivell avan\u00e7at descansarem un parell de dies a la setmana, procurant no fer m\u00e9s de 3 dies seguits de treball molt intens i pr\u00e0cticament sempre descansar\u00e0 el dia abans de competir.<\/p>\n
Com puc saber si m’he recuperat de l’entrenament del dia anterior?<\/strong><\/p><\/blockquote>\n
Mirant-te el pols pel mat\u00ed quan t’aixeques, veur\u00e0s que el pols \u00e9s m\u00e9s alt de l’habitual (et pot pujar sobre unes 10 pulsacions m\u00e9s sobre el teu pols normal). Si notes que el pols s’incrementa cada dia m\u00e9s, pot ser perqu\u00e8 estem incubant algun virus o perqu\u00e8 no estem assimilant els entrenaments.<\/p>\n
Com hauria de ser la recuperaci\u00f3 entre s\u00e8ries?<\/strong><\/p><\/blockquote>\n
Ha de ser breu, no m\u00e9s de 90″ o\u00a0 l’ideal seria de 1′.<\/p>\n
D’aquesta manera podr\u00e0s controlar millor la intensitat dels teus entrenaments. Si veus que al minut no t’has recuperat el suficient, \u00e9s possible que estiguis entrenant massa fort i has de baixar les intensitats. De fet, hi ha un \u00edndex “standart” de recuperaci\u00f3, que \u00e9s el valor num\u00e8ric que s’assigna a les pulsacions recuperades en 1 minut, despr\u00e9s d’un entrenament intens o de s\u00e8ries.<\/p>\n
A m\u00e9s recuperaci\u00f3, un \u00edndex superior. Cada 10 pulsacions s’incrementa en un punt l’\u00edndex.<\/p>\n
Aix\u00f2 \u00e9s un exemple de l’\u00edndex de recuperaci\u00f3, de les pulsacions recuperades en 1 minut:<\/strong><\/p>\n
10<\/strong> pulsacions recuperades: Corredors\/es que estan entrenant malament.<\/p>\n
20<\/strong> pulsacions recuperades: Corredors\/es que estan entrenant malament, per sobre de les seves possibilitats o comen\u00e7ant la temporada.<\/p>\n
30<\/strong> pulsacions recuperades: Corredors\/es que no tenen encara la forma o que entrenen massa a prop del seu l\u00edmit.<\/p>\n
40<\/strong> pulsacions recuperades: Corredors\/es en bona forma.<\/p>\n
50 o 60<\/strong>\u00a0 pulsacions recuperades: Sub-elit o corredors\/es en molt bona forma.<\/p>\n
70<\/strong> pulsacions recuperades: Elit en plena forma<\/p>\n
80<\/strong> pulsacions recuperades: Elit en forma de competici\u00f3.<\/p><\/blockquote>\n
<\/p>\n
Aix\u00f2 \u00e9s tot!<\/p>\n
Salut i kms!<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
El descans no \u00e9s temps perdut, tamb\u00e9 \u00e9s entrenament. Un corredor\/a principiant ha d’entrenar menys dies que els que dedica a descansar a la setmana. D’aquesta manera pot recuperar-se millor i assimilar b\u00e9 el que entrena. Si som corredors\/es de nivell mig, correrem 4 dies i descansarem 3 a la setmana. Si som corredors\/es de […]<\/p>\n","protected":false},"author":1,"featured_media":2542,"comment_status":"closed","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":true,"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":[117,116,152,151,83,150,147,148,149],"class_list":["post-2530","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-corredores","tag-corredors","tag-descans","tag-elit","tag-entrenaments","tag-pulsacions","tag-recuperacio","tag-runners","tag-series"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-EO","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/04\/PCDM.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2530","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=2530"}],"version-history":[{"count":7,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2530\/revisions"}],"predecessor-version":[{"id":2539,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2530\/revisions\/2539"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2542"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2530"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}