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. : 1) VO2max, 2) 3) . . . ( ) : ( ) () x ()
Long distance running, lasting approximately 7-150min and Up to
80% dependent on aerobic metabolism (Bergh,1991). Dependent on the
three factors: maximal oxygen consumption (VO2max) Lactate
threshold & Running Economy.* ;
** 3: VO2max . ...
RE is commonly defined as the steady-rate VO2 measured as
mL/kg/min at standard velocity ;18 theraband 40% 12 , 8 /. 6 + 2 5
Detraining* Storen 2008, - .17 , control & . + :8 , 3 /. 4set x
4reps x half squat. (1) half squat, (RFD) & (running economy),
VO2max.*H Piacentinti (2013), , 44.8 Maximal Resistance Training 4
x 3-4rep x 85-90%RM,Resistance Training 3 x 10repx 70%RM (leg
press,1/2 Squat with arm weights, calf exercise (leg press), lunges
with arm weights, eccentric quadriceps contractions, leg press
& Bench press, lat machine, pull down machine, cable machine
(pushdown), triceps extension, dumbbell biceps curl*
Ramirez-Campillo (2014) 6 2session/week ( ) 2400m 3.9% 20m 2.3%. 36
(22males, 14females).
*30Max Strength Explosive (plyometrics) Endurance strength 6 8 ,
2session/week 1,2 squat 90o & leg press 80o-90o
3set x 4-6reps max, Rest: 2-3 3set x 6reps x 40% , Rest: 2-3 ..
Rest: 10-20
, Strength & Plyometrics treadmill test, . & vVO2max. (
* . . 59 (.. 58,6year) & 35 (M.O. 56.9year) . 5 . , 1% (), ,
-5% -3% . * . , . , - . .*The exercises selected for an HICT
circuit should function to:1. promote strength development for all
major muscle groups of the body absolute intensity by monitoring
their heart rate either manually or with a heart rate monitor
during exercise.2. (HOW LONG) following the established ACSM
guidelines for highintensity exercise of at least 20 minutes is
recommended. This may require multiple repetitions (or circuits) of
a multistation exercise circuit.3. (REST) To maximize benefits of
this type of training, 30 seconds of rest or less has been observed
to maximize metabolic impact. For maximum time efficiency, we
recommend minimizing (a15 seconds) rest time between body weight
exercises in an HICT protocol to maintain appropriate exercise
intensity.
*6 weeks preparatory training 2-3sets x 10-15reps x 50-70% RM.
** 7
*
