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| BASEBUILDING AEROBIC (Read 1040 times) |
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posted: 4/25/2008 at 3:37 PM |
| If you run search google for aerobic base building and read much of those content, then you will find that the claims pointed out they are repeated frequently. Claims truly? Anaerobic training jeopardize aerobic base? Aerobic adaptations do proceed most in the best way from training of low intensity? It does not have value if you you believe to base building in order to be the effective method of training or not; a question if physiological claims being artificial about the aerobic base building are precise. Let's to have a view on a study and to see if it supports the oft-.povtorennye claims the made by base proponents buildings. Study Dudley's into its Internet -.izvestno1 to article on the base building, Hadd quoted the studies Of yuichkson and, specially, Dudley in support of its claim that the slow fibers twitch were most in the best way trained through the light taken a step motion to 70% of VO2peak. However, prosmotreniye of study Dudley's shows this not will be the case to all.(1) Dudley it examined changes in the slow twitch, rapid twitch oxidative, and the rapid fibers twitch of glycolytic by way training rats on the intensities varying from 62% - 116% vO2peak.(2) Dudley it found that also the slow twitch and the rapid fibers twitch oxidative showed considerably adaptations even on lowest intensity of training by 62% vO2peak. Both fibers continued to be adapted in proportion to training intensity it increased, with adaptation coming out on of about 94% vO2peak. In actuality, on intensities 94% or, mitochondrial adaptations in the rapid twitch oxidative were actual more they were high than prisposobleniv the slow fibers twitch. The rapid fibers twitch glycolytic began to be adapted on between 73% and 83% vO2peak and continued to be adapted completely to 116% vO2peak. Not only study Dudley's does not support claim that to run to 70% VO2peak will with best road cause aerobic adaptations in the slow fibers twitch, it showed that: a) the light taken a step motion the reason considerably for adaptation in the rapid fibers twitch, b) adaptation from the light taken a step motion was to bol'shle in the rapid fibers twitch of oxidative than in the slow fibers twitch, c) to intensity between of about 80% vO2peak - 100% vO2peak caused large adaptations, also, in the the slow twitch and the rapid adaptations of fibers twitch oxidative d) in the rapid fibers twitch of glycolytic began to occur between 73%-83% vO2peak in the brevity, this study shows that also slow twitch and rapid twitch oxidative is active proizvodyashch effort on the paces of about 60% vO2peak - 100% vO2peak. The rapid fibers twitch glycolytic will be active to 73%-83% vO2peak. To the paces after of about 100% vO2peak it seems that falls the activation of the slow fibers twitch, after it is substituted more and it is more by actively rapid fibers twitch glycolytic. Muscles and training Marathon human study supporting the conclusions of study Dudley's of animal? Yes. Study was dirizhirovano on the adaptations of muscle from training marathon in novice runners.(2) training program this novice, followed for the sulkies they were which 4 day- dn-v-.nedel4mi -.nedel4mi, program 18 week to run on the intensity of the reserve of tariff heart 60%-75% (by light in order to moderate training intensity).(3) researcher they measured changes before and after training in many physiological factors, including changes in differently the types of the fibers of muscle they they opened main changes in strength and force both of the slow twitch and of the rapid fibers of muscle twitch oxidative as a result of training. In the type of that that adaptation only they occur in the fibers of muscle during the training this study they actively confirm conclusions Dudley, showing that also the slow and rapid fibers twitch is active during the light in order to moderate training the run of intensity. Let's to examine the results of these studies with respect to certain of the claims of those noted above near by base building. Claim: Aerobic training runs on 60 - 75% of maximum tariff of heart. Pravda: Aerobic adaptations occur as in the the slow twitch tak and in the rapid fibers twitch of oxidative on the intensities to 116% vO2peak, with maximum adaptations occurring around 94% vO2peak. Adaptations in the rapid fibers twitch of glycolytic begin to occur in limits of 73% vO2peak. Claim: You cannot build your aerobic and anaerobic system at the same time. Pravda: Slow twitch and the rapid fibers twitch oxidative actively and are adapted during the easy and rapidly taken a step training. The rapid fibers twitch glycolytic begin to be adapted on of about 73% vO2peak. Claim: Anaerobic training jeopardizes the development of aerobic base. Pravda: The slow fibers twitch are adapted to the training to the intensity level 116% vO2peak, with peak adaptations occurring around 94% vO2peak. Claim: fiber it is slow -.slow-twitch are most are in the best way trained to 70% of VO2peak. Pravda: The slow fibers twitch are adapted during the easy and rapidly taken a step training. Maximum aerobic adaptation in the slow fibers twitch occurred in limits of 93% vO2peak. Summary the standard base theory of training building proposes that by the light taken a step motion will the best method for begin aerobic system and that the slow fibers of muscle twitch are most in the best way trained on the intensity of about 70% vO2max. A study contradicts this belief by way to show that aerobic adaptations in the slow fibers twitch they occur on the intensities varying from 63% - 116% vO2peak, with maximum aerobic adaptations occurring in limits of 94% vO2peak. A study also shows that rapidly twitch oxidative fibers be is very actively during the light taken a step motion and that rapidly twitch the glycolytic fibers will be active on of about 73% vO2peak. In brevity, the easy taken a step training includes the benefit both of the slow twitch and of the rapid fibers twitch of oxidative. Moderately intensity and higher training include the benefit of all 3 main types of the fibers of muscle. |
| POSTGRADUATE RESEARCHER PHYSIOLOGY RUSSIA |
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| view log formerly RacingThoughts |
posted: 4/25/2008 at 3:38 PM |
| WTF? |
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| view log Running Partner |
posted: 4/25/2008 at 3:44 PM |
| Quote from Dustin on 4/25/2008 at 3:38 PM: WTF?
I was lost after about three sentences but not sure if it is a English/Russian issue if I understand correctly where stryvynsky hails.
If so go to this group for a Aerobic base discussion - http://www.runningahead.com/groups/LOWHRTR/
Otherwise, what he said.
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Illegitimis non carborundum
2008 goals:
1) run a fall marathon (Indy)
2) stay injury free
3) PR 5K, 10K, HM & M
4) get my kids to start running with me
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posted: 4/25/2008 at 3:46 PM
modified: 4/25/2008 at 3:46 PM |
I am pretty sure that the Return/Enter/Line Feed key exists on keyboards in most any language.
TRY USING IT! (hint: you can modify your posts) |
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posted: 4/25/2008 at 3:47 PM |
| I'm trying to figure out if the OP was generated by one of those computers that have been programmed to write "books", or if this is just a language barrier problem. |
2008 Goals
Sub-19 5k: DONE...18:50 (10/2/08)
Sub-40 10k: DONE...39:54 (5/26/08)
Sub-90 HM: DONE...1:29:56 (4/6/08)
New 2008 Goals
5:05 1500m
18:35 5k
Sub-85 HM: DONE...1:24:26 (9/14/08)
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RunAsics view logPerson of Interest |
posted: 4/25/2008 at 4:02 PM |
| Looks like the work of a complete moron... errr.. I mean valued member of the RunningAHEAD community providing meaningful insight into a fascinating topic. |
"Only a few more laps to go and then the action will begin, unless this is the action, which it is."
5k PR: 18:15 (06/08); 8k PR: 30:19 (03/08); 5M PR: 30:27 (06/08); 10k PR: 37:58 (10/08); 15k PR: 57:34 (11/08); 10M PR: 1:04:18 (05/08); HM PR: 1:28.03 (02/08); M PR: 3:11.51 (11/08) |
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posted: 4/25/2008 at 4:11 PM |
is not interested in to connect the group of low heart rate, is interested in debunking the low heart rate!
I apologize about the formatting in proportion to I had copied/pasted from others of application and lost form.
Conclusions Dudley's the most interesting were those referred to the intensity of training. Researcher syracuse could show that in the fibers of muscle it was rapid -.fast-twitch, exactly of 10 minutes of high speed (on close to 100% vO2max) in the day it was sufficiently rough in order to triple the concentration h of the cytochrome above eight- necks period. In contrast, to run for 27 minutes to 85% vO2max daily only raised cytochrome h 80 by percent, thus far from 60 to 90 minutes to 70 to 75% VO2max nudged cytochrome h upward exactly 74 by percent. So much for the theory that intensive training can hurt mitochondria.
In the intermediate cells of muscle (those roughly half-way between the the rapid twitch and the the slow twitch), was discovered similar potency to intensity. For example, exactly 10 minutes of high speed in the day grew fat cytochrome h as very in proportion to 27 minutes daily to 85% vO2max or from 60 to 90 minutes to 70 to 75% vO2max. Is possible only to think that nebol'sh a large quantity of high speed gave speed the specific mitochondrial edge above exertions of dlinn-.prodolzhitel'nosti.
When it prishl to the slow cells twitch, however, results was bit differently. As it is mentioned, to run greater than 60 minutes in workout had no positive influence on all on the expansion h of cytochrome. Nailuchshayaa strategy for is slow -.slow-twitch, to uplift tsitoxroma- h turned outside in order to run about 60 minutes in workout to 70 to 75% vO2max (or all around from 80 to 84 percent of the maximum tariff of heart), which raised cytochrome h approximately 40 by percent. To sport forward for 27 minutes to 85% VO2max not was distant rear, proizvodyashch upturn of the cent of 28-.per. The high speed on close to 100% vO2max raised the slow cytochrome h twitch by around 10 percent, a comparatively small increase but one which does not too astonish, after it gave fact that the slow fibers twitch klonat to be that assumed on heavily than rapidly twitch cells during the high speed. Not to belabour point, and to an increase in the cent of y0-.per not compatible idea that rapid training "is difficult ' on mitochondria in the slow muscles twitch.
I, let's to look on it, an increase of the cent of y0-.per in the slow fibers twitch for 10 minutes of high speed presents improvement of approximately 1 percent per minute. In the comparison, to run to 85% vO2max raised cytochrome h in the fibers it was slow -.slow-twitch by the same cent of y-.per into the smallest tariff, and to move pykhten'em forward to 70 to 75% improved mitochondria exactly 40/60 or 2/3 of the percentage per minute. Again, one must think that larger quantity of high speed harvested mitochondrial increases to those those observed with the slower motion.
So will be basic idea? In proportion to Dudley and its kollegay place it, an increase in the intensity of training it brings near large adaptive reaction into mitochondria. Vyrazhayushch the critical importance of intensity others said road, Dudley and co -workers, ' for the same adaptive reaction, the length of daily training compulsorily in order bring near change will in proportion to increased the intensity of training.' In other words, from 10 to 15 minutes to run on the pace of shch-.K in workout can make very more for you than begushch on from 60 to 90 minutes on the slower intensities.
Realistically, of course, is difficult to train rapidly each day, ends of this almost each athlete upward wit the balance of training, with some Labor days and certain lung. Renownedly to know, however, then is considerable in order to modernize mitochondria your muscles -.kletok, and therefore your speeds VO2max and average participating in the race and training, you they must not carry out the hour after hour trudging forward. Upswings in your speed of training generally proizvoditel'nshe than is large upturns in the the complete mileage. Gradually increases in your intensity of training - even dobavlyayushch exactly a little the minutes of more rapid activity each day - can pay with the large adaptations of muscle. |
| POSTGRADUATE RESEARCHER PHYSIOLOGY RUSSIA |
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posted: 4/25/2008 at 4:18 PM
modified: 4/25/2008 at 4:19 PM |
| I think you need to find a Russian website to post on. It's too hard for us to understand what you're trying to write - it doesn't make sense. |
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posted: 4/25/2008 at 5:33 PM |
stryvynsky, did you use a computer program to translate this text, or did you write it yourself?
When it prishl to the slow cells twitch, however, results was bit differently.
That is priceless! 
What is a "prishl"?
Actually, after trying to read your post, I'm interested in what you have to say. I just can't figure out what you're trying to say. |
2008 Goals
Sub-19 5k: DONE...18:50 (10/2/08)
Sub-40 10k: DONE...39:54 (5/26/08)
Sub-90 HM: DONE...1:29:56 (4/6/08)
New 2008 Goals
5:05 1500m
18:35 5k
Sub-85 HM: DONE...1:24:26 (9/14/08)
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posted: 4/25/2008 at 5:53 PM
modified: 4/25/2008 at 5:54 PM |
| what? |
"On most days, run easy. On some days, run hard. But not too hard." |
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posted: 4/25/2008 at 5:58 PM
modified: 4/25/2008 at 5:59 PM |
I beliefed that prishl exist in english dictionary, however must not. It is the meaning of 'to became'.
colleague of me research of similar subject wrote in maybe better explained english. I belief may available online.
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| POSTGRADUATE RESEARCHER PHYSIOLOGY RUSSIA |
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| view log Undertrained. LAME. |
posted: 4/25/2008 at 6:00 PM
modified: 4/25/2008 at 6:04 PM |
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Drew
Road to the Monkey
Just run, baby.
So much for my brilliance. |
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posted: 4/25/2008 at 6:03 PM |
Mistake I had not known url would distort message formatting previous.
I had shortened url: http://tinyurl.com/2q9j9y |
| POSTGRADUATE RESEARCHER PHYSIOLOGY RUSSIA |
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posted: 4/25/2008 at 6:05 PM |
Ha ha.
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posted: 4/25/2008 at 6:11 PM |
So, what youre saying is this: "When it 'to became' to the slow cells twitch, however, results was bit differently."
I'm going to have to try Google Translate the next time I ask my hispanic neighber whether the fish dinner is green in the downstairs baño. |
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