{"id":12868,"date":"2022-05-16T15:11:45","date_gmt":"2022-05-16T15:11:45","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=12868"},"modified":"2022-05-16T15:11:45","modified_gmt":"2022-05-16T15:11:45","slug":"zalety-treningu-spolaryzowanego","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2022\/05\/16\/zalety-treningu-spolaryzowanego\/","title":{"rendered":"Zalety treningu spolaryzowanego"},"content":{"rendered":"<p><strong>Najpopularniejsza rada dla kolarzy dotycz\u0105ca wzmacniania kondycji to: je\u017adzi\u0107 powoli i regularnie. Oznacza to 3\u20134 miesi\u0105ce d\u0142ugich przeja\u017cd\u017cek o niskiej intensywno\u015bci, a ich cel to stopniowe budowanie bazy tlenowej i wytrzyma\u0142o\u015bci. Jest to skuteczne, ale wymaga od 3 do nawet 6 godzin dziennie jazdy rowerem. Tymczasem <\/strong><a href=\"https:\/\/www.bicycling.com\/health-nutrition\/a29645415\/training-load-for-performance-gains-study\/\"><strong><u>najnowsze badania<\/u><\/strong><\/a><strong> przeprowadzone na Uniwersytecie w Gandawie (Belgia) wykaza\u0142y, \u017ce trening o zmiennym poziomie intensywno\u015bci lub w r\u00f3\u017cnych strefach treningowych jest bardziej efektywny ni\u017c d\u0142ugotrwa\u0142a jazda o sta\u0142ym poziomie wysi\u0142ku.<\/strong><\/p>\n<p>Naukowcy sprawdzili, ile czasu rowerzy\u015bci sp\u0119dzili w trzech strefach treningowych:<\/p>\n<ul>\n<li>w strefie 1. poni\u017cej progu tlenowego, w kt\u00f3rej mo\u017cna je\u017adzi\u0107 godzinami,<\/li>\n<li>w strefie 2. pomi\u0119dzy progiem tlenowym a beztlenowym, zgodnie z zasad\u0105 \u201elekko \u2013 ci\u0119\u017cko\u201d,<\/li>\n<li>w strefie 3. powy\u017cej progu beztlenowego, w kt\u00f3rej zaczyna si\u0119 \u201ewalka o \u017cycie\u201d<\/li>\n<\/ul>\n<p>Osoby, kt\u00f3re sp\u0119dza\u0142y najwi\u0119cej czasu w strefach 1. i 3., zanotowa\u0142y znaczny wzrost wydolno\u015bci. Strategia ta nosi nazw\u0119 treningu spolaryzowanego. Polega on na podziale \u0107wicze\u0144 na ci\u0119\u017csze i l\u017cejsze dni lub na okresy bardziej i mniej intensywnej jazdy. <a href=\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/16\/build-your-own-cycling-training-plan-the-training-week\/\">Trening spolaryzowany<\/a> polega na pracy na skrajnych poziomach wysi\u0142ku, tzn. na przechodzeniu od jazdy bardzo wymagaj\u0105cej do spokojnej.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2021\/06\/Cycling-training-profimedia-0616061980.jpg\" alt=\"Training\" \/><\/p>\n<p>\u201ePodstawa sprawno\u015bci fizycznej cz\u0142owieka sprowadza si\u0119 do jego wydajno\u015bci mitochondrialnej\u201d \u2013 wyja\u015bnia Paul Laursen, fizjolog wysi\u0142ku fizycznego z laboratorium <a href=\"https:\/\/www.plewsandprof.com\/\">Plews and Prof<\/a>. \u201eBadania dowodz\u0105, \u017ce d\u0142u\u017csze \u0107wiczenia, wymagaj\u0105ce ni\u017cszego poziomu wysi\u0142ku, zwi\u0119kszaj\u0105 liczb\u0119 mitochondri\u00f3w w kom\u00f3rkach. Jednak dopiero <a href=\"https:\/\/www.bicycling.com\/news\/a35573848\/high-intensity-exercise-or-endurance-training-meta-analysis\/\">trening o wysokiej intensywno\u015bci<\/a> sprawia, \u017ce <a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.1113\/jphysiol.2009.181743\">mitochondria<\/a> te staj\u0105 si\u0119 bardziej wydajne\u201d \u2013 <a href=\"https:\/\/www.bicycling.com\/training\/a20010132\/the-fastest-way-to-build-cycling-endurance\/\">dodaje<\/a>.<\/p>\n<p>Mitochondria s\u0105 otoczonymi b\u0142on\u0105 organellami kom\u00f3rkowymi, kt\u00f3re wytwarzaj\u0105 wi\u0119kszo\u015b\u0107 energii chemicznej potrzebnej do zasilania reakcji biochemicznych w kom\u00f3rkach. M\u00f3wi\u0105c pro\u015bciej, mitochondria to elektrownie kom\u00f3rki pomagaj\u0105ce przekszta\u0142ci\u0107 kalorie z po\u017cywienia w tak\u0105 energi\u0119, kt\u00f3r\u0105 kom\u00f3rka mo\u017ce wykorzysta\u0107. Dlatego obecno\u015b\u0107 wydajniejszych mitochondri\u00f3w w kom\u00f3rkach przek\u0142ada si\u0119 na wi\u0119ksz\u0105 si\u0142\u0119 i sprawno\u015b\u0107 rowerzysty.<\/p>\n<p>Co wi\u0119cej, podczas treningu opartego na zestawie (a zw\u0142aszcza wielu zestawach) <a href=\"https:\/\/www.bicycling.com\/training\/a20045510\/the-best-high-intensity-interval-training-workouts-for-cyclists\/\">interwa\u0142\u00f3w o wysokiej intensywno\u015bci<\/a> podwy\u017cszone t\u0119tno utrzymuje si\u0119 nawet w okresach odpoczynku (czyli podczas jazdy w komfortowym tempie). Ma to korzystny wp\u0142yw na tlenowe mechanizmy energetyczne, zw\u0142aszcza w miar\u0119 trwania sesji treningowej. Oznacza to, \u017ce <a href=\"https:\/\/www.bicycling.com\/training\/a25177624\/high-intensity-interval-training\/\">trening interwa\u0142owy<\/a> zwi\u0119ksza wytrzyma\u0142o\u015b\u0107, nawet je\u015bli kolarz jest ju\u017c sprawny fizycznie.<\/p>\n<p>\u201eNasze badania wykaza\u0142y, \u017ce gdy dobrze wytrenowani rowerzy\u015bci wykonywali dwie sesje interwa\u0142owe tygodniowo przez okres od trzech do sze\u015bciu tygodni, ich <a href=\"https:\/\/www.bicycling.com\/news\/a32502535\/cardio-fitness-level-vo2-max-lifespan-study\/\">pu\u0142ap tlenowy (VO2 max<\/a><u>)<\/u>, szczytowa moc aerobowa i <a href=\"https:\/\/www.bicycling.com\/health-nutrition\/a28369285\/sleep-improves-athletic-performance\/\">wydajno\u015b\u0107 wytrzyma\u0142o\u015bciowa<\/a> poprawi\u0142y si\u0119 o 2 do 4%\u201d \u2013 podkre\u015bla Paul Laursen.<\/p>\n<p>Badacz zaznaczy\u0142 r\u00f3wnie\u017c, \u017ce najlepszym sposobem na budowanie wytrzyma\u0142o\u015bci jest zr\u00f3\u017cnicowanie rozk\u0142adu intensywno\u015bci treningu w ci\u0105gu tygodnia pod wzgl\u0119dem <a href=\"https:\/\/www.bicycling.com\/training\/a20023701\/the-simplest-way-to-understand-your-training-zones\/\">stref t\u0119tna<\/a>, aby ok. 80% jazd odbywa\u0142o si\u0119 z nat\u0119\u017ceniem strefy 2., a ok. 20% z wysok\u0105 i bardzo wysok\u0105 intensywno\u015bci\u0105 lub mieszank\u0105 stref od 3. do 5. Interwa\u0142y powinny trwa\u0107 od 30 sekund do 5 minut przy bardzo du\u017cym nat\u0119\u017ceniu \u2013 takie okresy sprawiaj\u0105, \u017ce <a href=\"https:\/\/www.bicycling.com\/training\/a20044962\/fast-twitch-slow-twitch-muscles-explained\/\">w\u0142\u00f3kna mi\u0119\u015bniowe o szybkim splocie<\/a> staj\u0105 si\u0119 z czasem bardziej odporne na <a href=\"https:\/\/www.bicycling.com\/news\/a33968677\/how-your-brain-processes-fatigue-study\/\">zm\u0119czenie<\/a>.<\/p>\n<p>\u201eWykonywanie od trzech do sze\u015bciu takich intensywnych \u0107wicze\u0144 wzmacniaj\u0105cych nogi, z przerw\u0105 na odpoczynek trwaj\u0105cy od jednej do dw\u00f3ch minut, mo\u017ce przynie\u015b\u0107 imponuj\u0105ce efekty\u201d \u2013 t\u0142umaczy Paul Laursen. W miar\u0119 poprawy kondycji mo\u017cna zwi\u0119ksza\u0107 liczb\u0119 powt\u00f3rze\u0144 i ich intensywno\u015b\u0107. Najlepiej przeprowadza\u0107 takie sesje dwa razy w tygodniu, a pomi\u0119dzy nimi powinien znale\u017a\u0107 si\u0119 co najmniej jeden dzie\u0144 odpoczynku. Nale\u017cy pami\u0119ta\u0107 te\u017c o zr\u00f3wnowa\u017conej diecie i odpowiedniej ilo\u015bci snu. Trzeba r\u00f3wnie\u017c s\u0142ucha\u0107 swojego cia\u0142a \u2013 organizm na pewno da nam zna\u0107, gdy ju\u017c b\u0119dzie mia\u0142 takiego re\u017cimu do\u015b\u0107.<\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\" data-sheets-hyperlink=\"http:\/\/www.skoda-auto.pl\/\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener noreferrer\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n<p><a href=\"https:\/\/www.skoda-auto.pl\/modele\/superb\"><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-11628 aligncenter\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2021\/12\/640x350-2-1.jpg\" alt=\"\" width=\"640\" height=\"350\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2021\/12\/640x350-2-1.jpg 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2021\/12\/640x350-2-1-300x164.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Najpopularniejsza rada dla kolarzy dotycz\u0105ca wzmacniania kondycji to: je\u017adzi\u0107 powoli i regularnie. Oznacza to 3\u20134 miesi\u0105ce d\u0142ugich przeja\u017cd\u017cek o niskiej [&hellip;]<\/p>\n","protected":false},"author":153,"featured_media":12870,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-12868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zalety treningu spolaryzowanego - \u0160koda We Love Cycling - Poland<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/pl\/2022\/05\/16\/zalety-treningu-spolaryzowanego\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zalety treningu spolaryzowanego\" \/>\n<meta property=\"og:description\" content=\"Najpopularniejsza rada dla kolarzy dotycz\u0105ca wzmacniania kondycji to: je\u017adzi\u0107 powoli i regularnie. 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