Cómo calcular el ritmo de carrera ideal para usted

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Tal vez pienses que calcular el ritmo de carrera ideal para ti es imposible… o que es algo muy difícil, simple sólo para alguien profesional. Sin embargo, no importa cuánto tiempo haya estado corriendo, necesita calcularlo correctamente para lograr sus objetivos. En este artículo, le ayudaremos.

Consejos para calcular el ritmo de la carrera

Hay días en los que eres muy lento – especialmente cuando quieres hacer una carrera ligera – y días en los que corres más rápido de lo que deberías – si estás haciendo un entrenamiento pesado. Calcular el ritmo de carrera ideal puede parecer complicado ….

Según los expertos en carreras, no siempre se debe dar lo mejor de sí mismo en los entrenamientos antes de una competición, porque de esta manera no se tendrá suficiente energía para entrenar todo el tiempo y también aumentarán las posibilidades de lesionarse.

Lo importante, entonces, es saber cómo manejar sus esfuerzos y aprender a calcular el ritmo de carrera ideal para usted. Aquí hay algunas recomendaciones que pueden ayudarle:

1. Determinar el tiempo sin especulación

Muchos entrenamientos se basan en la carrera de 5k porque es común competir en carreras de esta distancia. A partir de ahí, será más fácil alcanzar los siguientes objetivos . Anota el tiempo que has conseguido en tu última competición y cuando vuelvas a la rutina realiza tres repeticiones de 1.500 metros con el mismo paso. Entre cada serie trote 800 metros.

Mira también:   Las mejores alfombras para que corras en casa

Si la última de las repeticiones es tan rápida como la primera, entonces…. ¡Ya has encontrado tu ritmo! En caso de que sea más lento, debe ajustar la velocidad en otras tres repeticiones.

2. No sea tan estricto

Debes tener en cuenta que eres una persona, no un robot, y que aunque has podido calcular el ritmo de carrera ideal para ti, es probable que lo modifiques en las siguientes carreras o entrenamientos. Hay muchas variables que cambian las horas: la temperatura del día, la distancia, la hora del día, lo que comemos, los zapatos que usamos, el tipo de carrera, etc…

Deje al menos un margen del 10% en sus tiempos «normales» para que estas condiciones no le sorprendan. Evitar la «necesidad» de que los corredores siempre tengan que realizar una distancia más rápida que la anterior.

3. Encuentre la frecuencia cardíaca máxima

La fórmula 180 de Phil Maffetone puede ser muy útil para encontrar el ritmo ideal. El objetivo es encontrar la frecuencia cardíaca máxima durante el entrenamiento aeróbico. ¿Cómo controlas esto? Con un reloj pulsómetro o con alguna aplicación de telefonía móvil.

Este ejercicio sirve para saber cuándo «nos lo estamos dando todo a nosotros mismos» y para determinar cuánto tiempo podemos mantener ese ritmo . Incluso puede ayudarnos a aumentar nuestro rendimiento y a ser más resistentes en las carreras.

4. Gamas completas de velocidades base

Después de determinar su velocidad a 5k, corra a intervalos más largos. Un buen ejercicio incluye intervalos de 800 metros, 400 metros y 200 metros, con el objetivo de obtener unos siete segundos menos por kilómetro en cada serie.

En las carreras de entrenamiento, hacer entre 20 y 30 segundos más lento por kilómetro en relación con el tiempo base. En los trotes de recuperación, entre 30 y 60 segundos menos.

5. Conozca su velocidad aeróbica máxima

Otra técnica para calcular el ritmo ideal de carrera es saber cuál es su mayor capacidad aeróbica. Esto significa que cuando consumes más oxígeno.

Mira también:   Cómo mejorar el rendimiento de su ejercicio cardiovascular

La prueba VAM (Maximum Aerobic Speed) incluye el precalentamiento y el funcionamiento de 3.000 metros a un 90% de la velocidad máxima. En los últimos 400 metros, aumentar la capacidad al 100%. Luego debe registrar la hora y la frecuencia cardíaca. Puede introducir estos datos en alguna aplicación para permitirle calcular el ritmo ideal para que usted los ejecute.

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  133. Camping out might be a excellent way to spend more time with your family. Even so, there are tons of things you need to bear in mind so you not merely are safe, but have fun as well. Here are some excellent ways that you should have a great time camping while leftover ready for whatever arrives the right path. An effective multi-objective resource must be component of your camping outdoors items. There are two forms to give. Very first is definitely the noticed/hammer/axe 3-in-1 tool for firewood as well as other work. Another is the regular multiple-objective instrument with a variety of equipment into it like a can opener, tweezers, scissors, and a blade. Do a good amount of investigation in your camping outdoors web site and make sure that it provides precisely what your team will need. Look at the specific demands for each camper to ensure that everybody is dealt with. This alleviates the desire to make source goes, or worst case, must finish the journey too soon. A big issue with a lot of individuals who go camping is definitely the pests. Do not get stuck in the midst of no place with out some kind of bug repellant. Examine your environment well before putting together camping for just about any wasp nests or ant hillsides that can cause you problems. Use very long trousers and long-sleeved whenever feasible and examine oneself for ticks from time to time. Be sure that you know simple medical before you go out with a camping out journey. You may be ready for any mishaps which could take place and might endure until you get to professional health care. Make sure you do in depth research too. Check into snake species, toxic plant life, spiders, bugs, and also other pets. As you can see, there are many points involved in building a camping outdoors vacation an excellent encounter. Even when you are a seasoned camper, you are able to nonetheless apply certain bits of assistance to improve your outdoor entertaining. Use everything you have discovered right now, and you are sure to have a much better camping outdoors getaway the future!

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  158. Camping can be a well-known kind of getaway because it is so basic to get and go without an excessive amount of hassle at any time. Whether you’re heading near or significantly for your personal camping outdoors getaway, you should educate yourself a bit to be familiar with some crucial outdoor camping-related suggest that everyone should learn about. When packing for the camping outdoors getaway, do not forget recliners plus a fm radio. Among the finest parts of camping outdoors is sitting throughout the campfire. You could sit on a classic log, why take the time when you are able load seating and stay comfortable. The radio station is for amusement seated round the flame. An even better concept is usually to deliver your instrument for a sing coupled. Normal water is very important when camping out. When camping at a campground, there ought to be ample availability of h2o offered, but around the trail, you will have to carry some with you. If you are planning long distances, you should probably hold iodine pc tablets to sanitize water you see prior to consuming. Be careful, dysentery can be deadly. Figure out your brand new products before you go outdoor camping. The process does really help. No one wants to arrive at the camping area, only to find that they can don’t know how to use something or setup their own tent. Exercise with the new items before you at any time establish feet around the campground. Before you leave in your trip, utilize your back garden to help you workout the kinks inside your camping out products. Put up your tent to make sure you know (or remember!) the way to place it up. This will likely also allow you to see if anything needs to be patched up. It will make it much simpler for you once you get towards the campsite. You must now observe how a lot organizing basically needs to be placed into a great camping outdoors trip. As you now know, you need to start getting yourself ready for a vacation in which you are prepared for anything at all. Adhere to this guide and you will definitely shortly be camping outdoors beneath the celebrities and getting a good time.

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  196. If you enjoy the truly amazing outdoors, mother nature, and the scent of outside air, nothing at all will please you over a great camping vacation. But, there are some things you must know about camping outdoors before heading on your getaway. This post will provide you with the very best outdoor camping recommendations close to. Once you get to the campsite, get your family on a walk. Particularly, for those who have young children, anyone will be needing the chance to expand their thighs and legs following getting away from the vehicle. The hike will be a pretty good chance to obtain everybody excited about the journey and included in character. If you have a child, pack a cover. You are able to set it out on the floor and then use it as a makeshift perform location. Bring automobiles, dolls, or whatever things your child is into. They can play without getting too messy and you may advise them that they have to continue to keep their toys in the quilt for safekeeping. This will assist to keep things from acquiring also spread out. You can make yummy foods even when you are camping out. You do not actually need to try to eat just franks and beans or hamburgers. Pack a package with herbs and spices, olive oil, light brown sweets or whatever else you like. You can correct dishes who have flavour even if you are «roughing» it. When your canteen is beginning to smell musty, it is possible to provide it with a great cleansing with baking soft drink. Position a little bit of drinking water with your canteen, and then add more a few tablespoons of preparing soft drink. Shake lightly, allow it to sit down for sixty minutes or so, then rinse with water. Your canteen will likely be refreshingly nice and clean! By doing a little preparation and several investigation, it is possible to take a common camping outdoors getaway and change it into something really special. Take the time to utilize these suggestions to strategy the next family camping out vacation and everyone will have a great time. Make the remembrances that keep going for a life this season!

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  198. Whether or not your camping outdoors trip will be brief or very long, there are always stuff you should bear in mind for the getaway. A lot of people go camping out without studying up a little bit on it initially. This post will explore information and facts and suggestions you should must know prior to deciding to begin. Discover your products before heading outdoor camping. The process does definitely support. No one wants to access the camping site, only to discover which they don’t know how to use anything or put in place their own tent. Exercise with your new gear prior to ever established feet about the campground. Try out to get to the campsite properly just before nightfall. This lets you have a feel for the set of your terrain and gives you the opportunity to set up camp out when you can still see what you really are doing. Additionally, it enables your children feel a tad bit more at ease with their area since they will have a chance to discover. Clear carefully when leaving a campsite. Attempt the best to never keep any find of yourself on the campsite you stayed in. This is important, not just in terms of simply being considerate of others. You can find creatures and pests that proceed to live in the woods after you have kept, so think about them also. Find out correct first aid. Need to an emergency arise, your knowledge of first-aid can avoid further troubles until finally aid arrives. You might also find out about distinct first aid techniques on-line. Know about harmful plant life and animals, along with of what noises wildlife make. Providing you consider your very best to adhere to the recommendations which had been defined out of this article almost everything need to work out for you personally whilst you go camping outdoors. Be sure you try your very best to travel camping outdoors because it is a when in the life time expertise for yourself, and will also assist you to loosen up.

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  200. Do you wish to go camping, but lack the available cash to do this? In the event you addressed indeed, then don’t be concerned. You containers till go camping outdoors without spending a lot of money. All you should go camping is reasonable devices, and this post will help you learn that devices. Although it is not necessarily a crucial part of the back country camping out products, a machete is something that you may consider loading based on what your location is moving. It is actually a quite flexible resource in the backwoods. It is possible to minimize a path, hack bamboo and vines for protection, minimize coconuts for h2o, slice fire wood, and in many cases utilize it as safety against crazy animals. Keep the needs of your household under consideration prior to buying a location. As an example, if you have an infant or child, it can be wise to stick near residence in case issues don’t go as prepared. If you have teenagers, nonetheless, you could enjoy traveling to a new condition. Choose what is the best for you! Check out actions to engage in prior to reaching your vacation spot. This will help you to check for any offers that may be offered. Also, it will help you become more well prepared if you in fact get to your location. You can find paths which might be ideal for every person in your family or dining places that you simply would get pleasure from. You possibly can make yummy dishes even when you are camping out. You do not always must take in just franks and legumes or hamburgers. Package a box with spices and herbs, essential olive oil, light brown glucose or whatever else you like. You can fix dishes who have flavour even if you are «roughing» it. Now that you know ample about outdoor camping, you have to have no worries occurring the first outdoor camping journey. You may eventually stop wanting to know about camping outdoors and in reality go exterior and feel it. Just use the camping outdoors details you’ve study to help you all the way and you need to be good.

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