Lavori di resistenza “aerobici”
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In questo articolo parliamo dei classici lavori aerobici. Frequenza cardiaca e VAM sono fattori importantissimi per i lavori aerobici. La velocità, i tempi e le distanze dipendono anche da questi fattori.
RELAZIONE TRA FC MAX E VO2MAX
| % VO2 MAX | % FC MAX |
| 55 | 66 |
| 60 | 70 |
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Capacità aerobica
La capacità aerobica è il classico lavoro aerobico leggero con frequenza cardiaca inferiore a 150 bpm. Si allena con lavori di lunga durata e bassa intensità. Può essere la classica corsa lenta o la classica pedalata a ritmo blando.
La corsa lenta serve a “scaricare”, quando l’atleta è stanco o il giorno prima ha effettuato una gara pesante, è utile fare dei lavori di scarico, 10-15 minuti di lavoro saranno utili a smaltire le tossine.
Oltre i 170 battiti si parla di potenza aerobica.
Potenza aerobica
E’ allenante per migliorare l’estrazione di ossigeno, per migliorare la capacità di recupero. Si “fa fiato”. Per essere utili i lavori aerobici devono avere una velocità vicino alla soglia anaerobica, come detto prima i battiti devono essere superiori a 170. Questi lavori vanno svolti alla fine della seduta di allenamento, al fine di dare la precedenza ad esercitazioni più brillanti. E’ importante non associare la parola “aerobico” al non accumulo di lattato, questi lavori porteranno un accumulo di lattato inevitabile e anzi miglioreremo la capacità di smaltire le tossine con questi allenamenti. Sono lavori dispendiosi e si smaltiscono in 48-72 ore.
Quali sono i lavori aerobici
–Fartlek. Sono lavori di corsa dalla durata che va dai 2 ai 10 minuti che prevedono dei secondi di corsa lenta alternati ad altrettanti secondi da una corsa più sostenuta (allungo non scatto). Ad esempio possiamo eseguire 6’ (30” lenti – 30” veloci). X 3-4 volte. Più la durata dell’allungo è lunga, più la corsa sarà lenta e di conseguenza improntata sul lavoro aerobico; un fartlek che prevede 7 secondi di parte veloce ad esempio, è maggiormente anaerobico e la corsa veloce sarà più vicina ad uno scatto.
Ovviamente un fartlek che prevede pochi secondi di parte veloce, avrà una durata totale più breve. Può essere molto importante dare la distanza da percorrere nei secondi prefissati, in modo tale da indicare allo stesso tempo la velocità che si vuole utilizzare.
–Le classiche distanze 1000m, 800m, 400m. Per descrivere quante serie fare scriveremo ad esempio 3x1000m, solitamente si fanno dalle 2 alle 4 serie. In quanto tempo bisogna percorrere queste distanze l’abbiamo visto precedentemente parlando di VAM e Vo2max. E’ possibile eseguire questi lavori a navetta, è molto più faticoso ed entra in gioco la parte muscolare in modo più importante rispetto alla versione lineare dell’esercizio.
–Lavori metabolici: sono lavori che stimolano la muscolatura in modo importante e portano grosso stress all’organismo. Consistono in scatti su distanze prefissate alternati a recuperi passivi o attivi (corsetta, slanci). Abbiamo il lavoro metabolico classico sulle distanze un po’ più lunghe, meno traumatico per i muscoli quindi, ad esempio 4’ composti da 10” scatto sui 50 metri-10” recupero passivo, oppure 15” sui 75 metri o 20” sui 100 metri.
I secondi che servono per percorrere la distanza prefissata vengono ricavati dai test che facciamo. I metabolici muscolari sono fatti su distanze più brevi e magari nel mezzo possiamo inserire delle navette corte (esempio 15 metri + 15 metri). Possiamo eseguire un lavoro misto che prevede scatti alternati a pause, navette e camminate di recupero, insomma con un po’ di fantasia questo metodo di lavoro ci permette di migliorare la potenza aerobica ma anche la resistenza lattacida (ne parleremo più avanti).
-Per migliorare la potenza aerobica possiamo anche eseguire degli scatti con recupero incompleto, ad esempio 10-12 scatti sui 30 metri con recupero 20”. In questo modo migliora anche la capacità di recupero di creatin-fosfato.
Per i lavori aerobici, il restart va dato quando i battiti tornano a 120! Solitamente 1’-1’30” dovrebbe essere il recupero corretto.
E’ molto lungo il discorso e ci sono molti esercizi, non voglio annoiarvi o farvi diventare preparatori, voglio solo che passi il messaggio corretto, ovvero che per avere ottimi risultati, avere una buona resistenza muscolare e “fiato” è giusto fare i lavori adeguati, non basta prendere e andare a fare una corsetta a ritmo blando, ma potrò fare delle distanze, dei lavori a navetta, dei farlek ecc.. Un buon preparatore sicuramente saprà aiutarvi e farvi un programma corretto.
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