Manual DKN RunTech (page 39 of 80) (English, German, Dutch, French, Italian, Spanish)

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If you start training, you will feel “tired” after every

effort. However the longer you train, the more easy it

will become for your body to recuperate and after a

while you want feel “tired” anymore and your

performances will get better. However if you keep

feeling “tired” , your body needs more time to

recuperate and we even recommend you to stop

training for a few days and give your body the rest it

deserves.

You will notice that when you resume training, your

performances will get better much faster than when

you keep training without resting (overload).

Descending or stagnating performances can be signs

of overload . Also an increased heart rate can lead to

overload, which also increases the risk for injuries.

Muscular trainingperiode

To prevent physical overload by overtraining, we

recommend you to train no longer than 4 to 6 weeks

on one territory. Divide your training up into different

periods and change your program regularly.

• Training unity = one training session

• Micro cycle : all training sessions during 1 week

• Meso cycle : groups 3 to 5 micro cycles. In

muscle training, the meso cycle is a training

which emphasizes endurance, increase of size

or power.

• Macro cycle : groups different meso cycles and

can take a few months (6 to 12 months).

Now you find some more information about the

different features of each territory:

Endurance

A run of 400 meter requires endurance and power.

The endurance training will include a preset series

and the repetition of it. Attention ! the recuperation

period is also very important. The lactic acid in the

muscles will increase and will cause a inflamed

feeling when the tiredness keeps increasing.

One of the greatest effects of a training with

extended efforts is the increase of the tolerance of

the acid in the muscles, which can be put into work

as follows: there will appear different causes who will

neutralize a part of the lactic acid; muscles will no

longer be sour, this brings along a extended action

for a few seconds, or by repetition, by which they

refuse to go on.

Increase of the muscular mass

he growth of our muscle cells is promoted by an

extended stimulant. The use of energetic

phosphates of the muscle cells is reduced to a

minimum. The corn of the cell, which also contains a

product of proteins, under the form of muscle fibres,

also works in on the thickness of the muscles.

Maximal power/ effort

The maximum power of the muscle depends on the

average thickness, and also on the number of muscle

fibres due to movement. The interaction between the

nerves and the muscles determine the capacity of a

muscle during an effort.

Training period: endurance

Competition sports is one of the basics to set up a

training schedule in function of endurance. The

sporty amateur once again takes advantage of the

benefits of a training set up for a competitive

sportsman. As the weights and the repetition of the

exercises play an important part in the measurement

of our “tiredness” in the training of muscle

development, the heart rate is the most important

element in the endurance training.

Before we give you some recommendations for

cardio training, it is important to know your maximum

heart rate. We can determine this rate by a test which

will ask a maximum effort of our cardio-vascular

system. This test whoever is not suited for the sporty

amateur. However we can determine our maximum

heart rate by another formula : 220 minus our age.

Starting from this formula, our optimal heart rate in

function of age, will be between 70 and 85% of our

maximum heart rate obtained during a cardio-

vascular training session, and between 60 and 70%

during a metabolism training.

We have different ways of training in the endurance

sports.

• Continuous training

• Training by interval

• Repetition training

• Competition training

Continuous training is most used in leisure sports,

training by interval in a less way. Repetition and

competition training mostly ask for exceptional and

intense efforts and therefore they are not

recommended for the sporty amateur.

A continuous training is characterized by a training

over a longer period, without interruption of the effort.

The most sporty amateurs automatically go for this

kind of training.

They often become good results when the level of

effort correspond to the optimal heart rate in a certain

age category.

The training by interval usually contains a series of

efforts and a series of relaxation. The series of

relaxation contains moments of partial rest.

Continuous training is chosen by 80 to 90% of the

sportsmen who wants to work on endurance. We

therefore recommend continuous training to every

sporty amateur.

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DKN RunTech Manual

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