Votos - 5, Puntuación media: 4
(
)
)
|
Resumen del manual
Exercise periods can be precisely programmed and easily monitored. In the training of athletes too, the use of bicycle ergometry allows endurance to be measured under scientific conditions. The results give important indications of the level of the athlete’s fitness. Amateur sportsmen too, who want to increase their personal fitness, as well as those who try to be as physically active as possible in order to avoid degeneration of the cardiac and circulatory systems, can benefit The maximum obtainable pulse rate is dependant on a person’s age. As a rule, it declines with increasing age. A good general rule is: maximum pulse rate per minute = 220 heartbeats minus age in years. For example, the maximum number of heartbeats for a 60 year-old person is 220 minus 60 = 160 per minute. This figure may vary by 10 beats either way. The following general guidelines will help you to estimate your own personal physical capability: ¦ for men, the theoretical limit of endurance is 3 Watts per kilogramm body weight; for women, 2.5 Watts; ¦ from the age of 30 onwards, physical fitness declines by approximately 1% per year for men, and 0.8% per year for women. this should be taken into account in making calculations (see diagrams 1 and 2). Example: you are 49 years old, male, and weigh 75 kg. In the graded test, you broke off at a pulse rate of 175 and an “output“ of 190 Watts. The theoretical maximum pulse rate of 220 minus age in years (i.e. 170) has been achieved. It can therefore be assumed that the limit of endurance had been reached when the test was broken off. The theoretical calculation would be: 3 (Watts x 75 (kg) = 225 Watts minus 20% “discount for age“ (49). This means you have to achieve a theoretical performance of 225 Watts minus 45 Watts = 180. However, you managed 190 Watts. You “performance“ is therefore 10 Watts or approx. 5% higher than the theoretical level. Measured in this way, the efficiency of your cardiac ond circulatory systems is slightly above average. If you train regularly and systematically, your actual performance will very probably improve in relation to the theoretical figure. Diagram 1 for men from bicycle ergometry. The body of an athlete differs from that of an amateur sportsman in its ability to produce more of the energy-giving substances required for physical exertion much more rapidly. This is the task of the “transporters“, -heart circulation and respiratory sys tems -to achieve the maximum effect with the minimum of effort. Whether your fitness training has achieved the desired results after a few weeks of regular cycling in the home, can be determined as follows: 1. You achieve a certain performance with less effort than previously on the part of heart and circulation; 2. You manage to keep up o certain performance for a longer period of time with the same cardiac and circulatory effort. 3. You recover more quickly than previously after a given amount of physical exertion. In order to make comparisons of this kind, you initial capability, i.e. the efficiency of your cardiac, circulatory and respiratory systems should be checked before training is begun. How to find this out: If you have not taken part in sporting activities for a long period of time or if you are in poor health, consult your doctor before beginning your course of physical training. 8580757065605550454035302590 80 70 60 50 75 49 Weight(kg) Age (years) 70 100 150 200 250 Example „Should-be“ values for max. output (Watt) .180 Max. output should be for men = 3 x weight x (1– age – 30 ) 100 Diagram 2 for women 85 Scientists have developed a graduated test for determining the efficiency Age (years) of the heart and circulatory systems using a bicycle ergometer. 90 1. For persons who have never exercised systematically or with cardiac or circulatary complaints, the starting point is taken as 25 W, and the load/resistance is increased by 25 W every two minutes. 80 643540WeightExample 49 80756070555505403025 2. For persons with a good degree of physical fitness, the starting point is 50 W and the load is raised by 50 W every three minutes. The num-75 ber of pedal turns should be between 50 and 60 per minute. If the nec70 essary equipment is available, the test should be accompanied by regular measurements of blood pressure, lactic acid and oxygen absorption. If no complications arise (in which case the test should be broken off at once) the load is increased and the test continued until the limit 60 of endurance (i.e. exhaustion) is reached. On completion of the test, pulse-rate measurements are carried out after the first and second minute. 50 The figures abtained are also used as a criterion for evaluating physical fitness. The more rapidly the pulse rate drops within the first minute after the end of exercising, the quicker the person’s metabolism returns to normal. 70 100 150 200 (kg) .160 „Should-be“ values for max. output (Watt) Guidelines for your programme of exercise According to scientists specializing in the fie...
Otros modelos de este manual:Formadores - 700 (1.65 mb)