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Sigma Sport Onyx Pro Manual

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7.3 INDICACIONES SOBRE LA APLICACIÓN DE LOS
PROGRAMAS DE ENTRENAMIENTO
Consejos para el entrenamiento con el ONYX PRO
Ofrecer consejos generales para combinar los diferentes tipos
de entrenamiento disponibles es, debido a las características
individuales entre personas que practican deporte, muy compli-
cado. La tendencia es aconsejar a los principiantes y a aquellas
personas que retoman el deporte que empiecen con entrena-
mientos regenerativos y de resistencia (menor intensidad).
Después de la adaptación fisiológica, se debería integrar siempre
un entrenamiento de resistencia medio como elemento fijo del
plan de entrenamiento de cualquier deportista. Sin embargo, a
los deportistas con un nivel básico alto (tipo competición) que ya
presentan una buena resistencia se les puede recomendar:
k Entrenamiento largo de resistencia una vez por semana
(puede en algunos casos también llevarse a cabo durante
más tiempo, es decir 90–120 min)
k Carrera de resistencia media (una intensidad ligeramente
mayor que en el entrenamiento largo de resistencia). Se
recomienda realizar los siguientes bloques de entrenamiento
diarios seguidos sin ningún día de descanso.
k Intervalos extensivos
k Intervalos intensivos
k Intervalos regulares intensivos en etapas de intensidad
progresiva. En este caso es especialmente adecuado el
entrenamiento libre con sus tres zonas de entrenamiento:
Empiece con un 70–80 % de la FC máx. (2ª zona FC)
o 80–95 % del UAI, e incremente el ritmo sucesivamente
hasta alcanzar la 3ª zona FC o estar sobre un 100 % del
UAI.
Nota: Sin embargo, en este caso deberían como mínimo
permitirse un día de descanso por semana.
… 246 …


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