- Lid sinds
- 3 jul 2010
- Berichten
- 1.900
- Waardering
- 156
- Lengte
- 1m72
- Massa
- 63kg
Om de sfeer even te verpesten:
Stukje uit Practical Programming, over terug beginnen trainen na een korte stop.
Ik zou het toch eens lezen, want je trainingen zijn erg zwaar imo. (te zwaar?)
Stukje uit Practical Programming, over terug beginnen trainen na een korte stop.
Ik zou het toch eens lezen, want je trainingen zijn erg zwaar imo. (te zwaar?)
Going Backward: Detraining
When an athlete stops training for a substantial period
of time, there will be a regression in strength levels. Although
strength is much more persistent than endurance (strength
declines much more slowly than VO2 max does), a trainee's
ability to generate force can be reduced within a few weeks
time and can drop at a rate of about 15% a year depending on
individual circumstances. This loss of fitness is perfectly
consistent with what we know about the stress/adaptation
response. In this case, the stressor is a lack of activity, and the
corresponding adaptation is detraining.
If an athlete stops training for a period of a few months
and restarts training again, he should start back one level below
here he was when he stopped. For example, an intermediate
trainee who stopped for 6 months would re-start using a
novice's program. He would continue using this program until
his previous levels of strength were regained, and then move to
a program consistent with where he was before he quit
training. This process will occur much faster than the first time,
due to a group of phenomena collectively referred to as "muscle
memory." A combination of persistent neuromuscular
adaptation and increased numbers of muscle cell nuclei make
the rebuilding process proceed quickly. The replacement of the
layoff-depleted glycogen stores and cytoplasmic volume are the
main reasons muscle size returns as quickly as it does. In other
words, the presence of all the metabolic machinery originally
built during previous training and a diminished but quickly
replaceable level of the substrate that makes it work are the
factors that make regaining previously acquired muscle size and
fitness occur in a fraction of the time it originally took.
When an athlete stops training for a substantial period
of time, there will be a regression in strength levels. Although
strength is much more persistent than endurance (strength
declines much more slowly than VO2 max does), a trainee's
ability to generate force can be reduced within a few weeks
time and can drop at a rate of about 15% a year depending on
individual circumstances. This loss of fitness is perfectly
consistent with what we know about the stress/adaptation
response. In this case, the stressor is a lack of activity, and the
corresponding adaptation is detraining.
If an athlete stops training for a period of a few months
and restarts training again, he should start back one level below
here he was when he stopped. For example, an intermediate
trainee who stopped for 6 months would re-start using a
novice's program. He would continue using this program until
his previous levels of strength were regained, and then move to
a program consistent with where he was before he quit
training. This process will occur much faster than the first time,
due to a group of phenomena collectively referred to as "muscle
memory." A combination of persistent neuromuscular
adaptation and increased numbers of muscle cell nuclei make
the rebuilding process proceed quickly. The replacement of the
layoff-depleted glycogen stores and cytoplasmic volume are the
main reasons muscle size returns as quickly as it does. In other
words, the presence of all the metabolic machinery originally
built during previous training and a diminished but quickly
replaceable level of the substrate that makes it work are the
factors that make regaining previously acquired muscle size and
fitness occur in a fraction of the time it originally took.
Wat een gezeik ik wil gewoon weer de 120!!! hihi
