Наращивание дистанции

Сб, 29/08/2009 - 10:56 — Dmitriy

бег Однажды встанет новый вопрос: «Как повышать объем дальше?» Будет лучше, если его решение отложить на несколько недель, чтобы полностью адаптироваться, тренируясь 6-7 дней в неделю. Затем следует увеличивать дистанцию самой длинной аэробной пробежки. Некоторое время спустя удлиняются базовые аэробные пробежки. И наконец, постепенно увеличивается объем всех тренировочных занятий. При этом напряженные занятия (длительные аэробные пробежки, интенсивные беговые нагрузки) чередуются с легкими, а темп бега сохраняется на прежнем уровне.

Следует избегать резких изменений объема бега изо дня в день, из недели в неделю, из месяца в месяц и даже из года в год. Еженедельный объем или длительность аэробных пробежек не принято увеличивать более чем на 5-10%. Бегун, пренебрегающий этим правилом, рискует получить травму или перетренироваться. Бегуны со стажем говорят: «Будь терпеливым, не будешь больным».

Среди бегунов (особенно начинающих) наиболее распространены две ошибки. Первая состоит в том, что они быстро увеличивают объемы беговых нагрузок, а вторая заключается в спешке при подготовке к участию в соревнованиях. Плачевно будет выглядеть бегун, который, имея недельный объем 35 км, сразу же увеличит беговые нагрузки до 60 км лишь только потому, что его друзья бегают по 115-130 км в неделю.

Организм не будет готов к этому - это предел увеличения, и будет разумнее прибавить к недельному объему только 3-4 км (бегун, для которого привычно пробегать 160-170 км в неделю, может увеличить объем не более, чем на 15 км). Спортсмен, желающий увеличить недельный объем беговых нагрузок с 35 до 65 км должен потратить на это не менее 8 недель (по 2-4 км еженедельных прибавок). Лучше, если этот прирост произойдет за 14 недель, имея, к примеру, следующую динамику: 35,38,41,45,45,47,50,50,53,56,60,60,62,65,65 км. Такая программа поможет начинающему бегуну совершенно безболезненно увеличивать объемы беговых нагрузок.

Не следует осуществлять прибавку еженедельно и до бесконечности. В противном случае, добавляя каждую неделю по 10%, можно дойти то того дня, когда нужно будет бегать 24 часа в сутки.

Happy Mother’s Day, my wish is to the most patient and understanding person who I know. Do you plan to buy a specially gift for your mother as the Mother’s Day? Polo Outlet Online store launched a series of sales promotion activity for 2012 Mother’s Day. All of Ralph Lauren women’s goods on sale with 79% off and there are more than 1000 exquisite gifts send for you everyday. 2012 Polo Outlet store is an honest and popular Ralph Lauren retailer store; all of these goods are manufactured from Ralph Lauren Factory.

ответить

Ср, 09/05/2012 - 13:21 — Гость

no fax payday loans

evdxtg no fax payday loans 5061 pay day loan =-] Quick Quid 1701

ответить

Сб, 05/05/2012 - 19:17 — Гость

quick payday loans

zkttllp quick payday loans IYhvps payday Canada >:-[ payday Advance uk 2539

ответить

Пт, 04/05/2012 - 18:23 — Гость

payday loans Delaware

tbglva payday loans Delaware 7736 make your own cigs =-] payday loan lenders uk only bopPnM payday loans Quebec 8]]]

ответить

Пт, 04/05/2012 - 04:18 — Гость

Marc Jacobs BagsThe

Marc Jacobs BagsThe qbsmac0504pl macplgatactim IPO is expected to be tLongchamp Bagshe largest ever by anLongchamp Internet-based company. ThIsabel Marant Sneakere date of the launch has reIsabel Marant Onlinemained somewhat in limbo as Facebook awaited approval fromIsabel Marant Sneaker Longchamp Bagsthe SecuriLongchamp Handbagsties anIsabel Marant Sneakerd Exchange Commission (SEC) of thIsabel Marant OnlineeLongchamp Handbags sociaIsabel Marant Onlinel networkIsabel Marant Sneakering site's S-1 filing, Longchamp Handbagsaccording to CNETIsabel Marant.

ответить

Чт, 03/05/2012 - 17:23 — Гость

payday Idaho

rlzlalui payday Idaho 4095 payday UK JTtvCY marlboro accessories cXBKwX payday Canada >:-OOO

ответить

Ср, 02/05/2012 - 20:06 — Гость

short term loan

epfpbkff short term loan 2758 payday loan 7867 payday loan Alberta >:-[

ответить

Вс, 29/04/2012 - 21:26 — Гость

payday advance

ycllrbbo payday advance 3241 payday loans UK :-O online cash advance DWTtdW

ответить

Втр, 17/04/2012 - 09:09 — online4426

louis vuitton handbags

They're not chosen, so one of these ideal for you. For more flexibleness a lot more like these, there are lots of discount 'shoulder' variations outlet louis vuitton uk.As you can see below, we have collected many Louis Vuitton Bracelets, discount louis vuitton handbags in different styles and colors for your selection.

ответить

Втр, 17/04/2012 - 09:00 — online4426

mulberry uk outlet

mulberry uk has been awarded the highest rating of four stars by both the Detroit News & the Detroit Free Press, as well as the Wine Spectator's coveted 'Best of' Award of Excellence.mulberry uk outlet supplies customers with cheaper mulberry items of authentic quality. Come to the mulberry Factory Outlet to find your own kingdom of vogue.

ответить

Втр, 17/04/2012 - 08:58 — online4426

louis vuitton uk

Louis Vuitton Fall 2011 Paris Show The Louis Vuitton shoes fashion house is known across the world for their elegant, wealthy status was created in the year 1835 and is among the longest running... Louis Vuitton Fall/Winter 2011 Bag Collection Fe-tish also fe-tish. ln this season's louis vuitton bags uk collection 'Fetish' and 'Fashion' are explored through their interchangeable meanings. At once neither is...Providing you've got a hair-trigger finger reaction, if you do find a louis vuitton uk that you want you're in with a great chance of securing it.

ответить

Втр, 17/04/2012 - 04:13 — Гость

Longchamp Sale

zgymac0417pl mactrpletim We must require help Longchamp Outlet and assume responsibilty for Longchamp Sale each of our healing Longchamp Bags when we find ourself managing anything that is certainly causing harm to our health, Longchamp Bags your life,Longchamp Handbags and Longchamp Bags all those around individuals.Marc Jacobs Handbags And the particular Tory Burch will conduct it. Christian Louboutin outlet Choose the most suitable Christian Louboutin Sale Tory Burch shoes might make better people image and cause you to feel self-assurance.Christian Louboutin Sale For a myriad of styles,Isabel Marant Boots sizes and colorings shoes in hot-sale Hermes Kelly
, it can be difficult ascertain what type of Tory Burch boots and shoes fit for the body attribute. Skinny sneakers, look amazing on upright and thin people simply because will stick out your shape and exhibit your lengthy legs to help perfectio

ответить

Втр, 17/04/2012 - 03:54 — store789

coach outlet online

Coach is well known for being one of the few American high-end leather goods brands. Coach Bags using a range of quality fabrics and materials and offer beautiful and high-quality items such as bags, jewelry, sunglasses,shoes and so on coach outlet online Store..With guaranteed product quality, all products from coach outlet online store are tested using precision electronic instruments before packing and delivery to clients. There will be good discount in order to back the support of majority of customers. Welcome to buy.No one can deny the shopping at the coach factory outlet is satisfactory. For the low prices and good quality.coach factory online outlet is a great place to find coach handbags at great prices. You may have noticed that the Coach purses are not discounted on a regular basis at the department stores, as well as, those great coupons you get in the mail normally excludes Coach products.

ответить

Втр, 17/04/2012 - 03:49 — store789

louis vuitton

many of louis vuitton online shop are great for different occasions. There are many options for you of the different styles and colors.louis vuitton online shop In the event you are actually woman who do not feature much money but chase type , you can't help falling inside love

ответить

Втр, 17/04/2012 - 03:44 — store789

coach outlet store

coach outlet store sells goods that are constructed to meet the highest standards of quality and functionality.You can trust it 100 percent.coach outlet online own a couple of line, color, or the selected theme, it should be a good choice. It may be the place where offer the bag ladies handbag, you will be able to follow a course of education or training receives for the slim project chest strap wallet.

ответить

Втр, 17/04/2012 - 03:39 — store789

coach factory outlet online

Many fashionable women match with practical Coach Purses which will make the street shopping become relaxed,and make every person can enjoy more diversiform combination in coach factory outlet online.coach factory online outlet will send out the products within 7 hours just after receiving your pay. We assure you our best service at the best price. Looking forward to establishing long-term business relationship with you.

ответить

Пнд, 16/04/2012 - 11:55 — burberry outlet shop

アディダス

アディダスの伝説的な名作達が、ナイキスニーカー特徴的な新しいデザインをまといOTテックで登場。アディダススニーカーオールレザーのアッパーとゴム製のシェルトゥを備え、ナイキランニングシューズバスケット界初のローカットシューズとして伝説の「SS」が登場したのは1969年。アディダスシューズシンプルな要素ながら人目を惹くクロスは、ナイキシューズかつてアディダスが機能的に活用していたものだが、それが今日の洗練されたスタイルや日本の市場向けに最適で、ナイキランニングストリートを刺激するものとなっている。気品あふれる配色の伝説的なモデルは、エアジョーダンかつてないほど意義のある作品に仕上がった。いつでも、 ナイキフリーどんなアイテムでも合わせられる一足である。「アディダススーパースター」の魅力は機能性もさることながら、ナイキフリーラン+脚を美しく見せることが一番でしょうね。

ответить

Пнд, 16/04/2012 - 11:53 — burberry outlet shop

ェラガモ

フェラガモ (Ferragamo)は、1927年フィレンツェで創立者であるが、グッチ靴の製造メーカーとして開業。サルヴァトーレ・フェラガモが作る靴の愛好者は、オードリー・ヘップバーン、・ローレン、 フェラガモ公式サイトブレタ・ガルボ、マリリン・モンローなどの著名人の顧客も多く抱えてフェラガモ シューズいることでも有名。のその高いファッションセンスは、グッチ財布女性だけでなく男性にも多くの支持者を得ています。は、1927年の創業以来、靴製品で名声を得てきました。フェラガモベルトは、現在では革製品、アクセサリー、フレグランス、およびアパレル製品グッチアウトレットのデザイン・製造・流通をおこなう一流の企業へと発展しています。1941年、コーチアウトレットアメリカはニューヨークのマンハッタンにてマイルス・カーンコーチバッグ、リリアン・カーン夫妻達の皮革職人による家族経営がの始まりです。もともとは丈夫な野球のグローブを参考にカバンを作成していたので、使えば使うほど味の出る皮（レザー)コーチバッグを主な商品としていましたが、元トミー・ヒルフィガーでデザインコーチ財布 やマーケティングを担当していたリード・クラッコフを迎え、実用性のみならずファッション性の高い製品へと近年変貌を遂げましたコーチ店舗。

ответить

Пнд, 16/04/2012 - 06:42 — Гость

Timberland Custom Boots

Equip your journey of life, and create miracles in your world, this is the Timberland Boots. No matter in design, quality, practicality or functionality, Timberland Boots UK could be regarded as world class. There are many timberland's faithful follower all over the world. Our timberland boots sale specialized in authentic timberland boots and have gained much reception.

Mens Timberland 6 Inch Boots Mens Timberland Custom Boots Mens Timberland Chukka Boots Mens Timberland Roll-Top Boots Mens Timberland Boat Shoes Womens Timberland 6 Inch Boots Womens Timberland Roll-Top Boots Womens Timberland Boots Snow New Womens Timberland Boots Timberland Beach Sandals Timberland Kids Boots

Proms are such big part of any young girl's social life. That is why buying the perfect Prom Dresses is on every young woman's wish list.When buying prom dresses, it is important to shop for quality, style, and affordability. Here are some tips when buying Cheap Prom Dress at a discounted rate From Prom Dresses UK online store .First, shop early to beat other shoppers from getting the best prom dresses at the cheapest price.Do not buy a tight fitting or loose dress thinking that you will either lose or gain weight at once. It is wise to shop for a properly fitting prom dress to save you time and money in the long run.
, , , Prom Dresses 2012, Short Prom Dresses, Long Prom Dresses, Prom Dress Shops

ответить

Сб, 14/04/2012 - 03:27 — Гость

Cheap Replica Watches UK

Are you looking for Replica Rolex watches ? You can find them buy visiting www.replicawatches4uk.net. This Replica Watches UK website offers high quality Rolex Watches for sale and various brands of Fake Watches that look exactly like the original,such as Rolex Watches, Cartier Watches, Seiko Watches, Omega Watches.
The Swiss Customs Annual estimates amidst 30 to 40 amateur afflicted and replica watches are put into acceding annually. These afflicted swiss watches could cause abounding blow to the watch industry, both financially due to abeyant absent sales and casting abasement as an aftereffect of the exchange accepting abounding with afflicted copies of the age-old watches.

The ceremony adjustment accomplishment of the watch industry acclimatized as BaselWorld attracts abounding attendees from China who blot their time photographing the latest models accepting displayed by the top affluence watch-making brands. The photos of these new and antecedent watches afresh accretion their way ashamed to manufacturers in China breadth they are apprenticed afflicted and artificial into replica Rolex Watch. The afflicted timepieces are afresh rushed to market, about in advanced of the accurate watch.

ответить

Пт, 13/04/2012 - 06:46 — Гость

Vibram Five Fingers Shoes discounted sale with high quality in V

Vibram Five Fingers Shoes companies can focus on Vibram Five Fingers UK and innovation. The Vibram Five Fingers is at the heart of modern business Vibram 5 Fingers technology, you can count Vibram Kso Five Fingers Shoes on competition, innovation Five Fingers Shoes by science and technology Vibram Bikila FiveFingers Shoes can not to date the company. In companies Vibram Shoes can grow to be under Vibram Classic FiveFingers Shoes own power, innovation Vibram Flow Five Fingers Shoes is the most effective. Although Vibram Speed FiveFingers Shoes in the context of Vibram Sprint FiveFingers Shoes the economic crisis, but the face of Vibram Treksport FiveFingers adverse situations, need Womens Vibram Bikila FiveFinger to intensify scientific and technological Womens Vibram Kso Fivefingers innovation. Take advantage of Womens Vibram Speed Five Fingers our threshold for companies to exploit Womens Vibram Sprint 5 Fingers international markets, technology, to improve the Vibram FiveFingers Sprint Shoes Mens Olive Blue competitiveness of the most effective Vibram FiveFingers Sprint Shoes Mens Black Colour way to help. Improvements to enhance the added value of Vibram FiveFingers Bikila Gray/Blue with the core competitiveness of enterprises.

ответить

Ср, 28/03/2012 - 04:40 — Гость

2508712713@qq.com

It was a horse contest.Tyshawn Taylor had 22 points Louis Vuitton Bagsand Thomas Robinson, named the regional’s Hermes Beltsmost outstanding player,Chanel Purses 18 points for second-seeded Kansas. Coach Outlet OnlineAnd two big blocks in the final minutes Louis Vuitton Bagsby the Kansas seven-footer Jeff Withey,Chanel Bag who was playing with four fouls, Gucci Beltshelped the Jayhawks pull away.Gucci Belts Withey finished with 15 points, making all five of hisLouis Vuitton Handbag shots from the field, and three blocks. Coach Factory Outlet“The first half, we didn’t guard anybody,”Coach Outlet Online Kansas Coach Bill Self said. “It was a horse contest.Coach Factory Outlet And they’re not the type of team Coach Factory Outletyou want to get in a horse contest with.