Training Learning

Brief what's here.

We use a practical example from everyday life to explain what happens to our bodies when we do something physical, whether we call it an activity, work or training. We describe the building blocks consist of physical training, BAS, B elastning, A and S vlastning tigning. Body's ability to adapt or adaptasjonslæren explained by a simple example. Furthermore, we present natural law "Everything in moderation", here we show that excesses in terms of your athletic prowess often makes matters worse.

We describe further the 4 energy systems or "engines" the body has to resort to different situations. The understanding of these systems are not very common, so you will understand much better workout if we succeed in explaining this for you. What we have learned in training theory forms the basis for how we build up a training program either on week basis or accrual over several weeks or months.

Examples from everyday life.

Imagine that you charge your hands, and it is long since you used your hands physically. (Without gloves) After a while, "office hands" your being tender, and at worst you get proper chafing and blisters. Your hands get so few days of rest. What then happens to your hands?

Spell passage here gives a "burden" on the skin of both hands and feet. Here you blister easily occur, or even flesh wounds.

Yes, the body actually see yourself that this really needs to be done about the worn skin. The body initiates the repair and maintenance of the worn areas of the skin. The use of hands has been an exercise or stress of your palms, if we are to use the training terminology.

Hand wear is essentially a process of degradation seen in a short time frame. But our body is actually quite intelligent, it ensures not only to repair the wear and tear or blister year during the sleep period. In addition, over-compensating for the wear, ie, it ensures to make the skin thicker and stronger than it was before the previous stavgangstur. We call for the compensation principle.

Overcompensation principle is the reason and basis for the living organisms and plants on earth. Had it not been possible to get stronger at the external load / load, would probably die all life on earth.

This session of Nordic walking, or as a vedsjau with an ax will make your skin a little bit stronger and thicker. You took some days off, you put words into what we call sleep, rest or relief in exercise doctrine. How did your hands and skin the opportunity to build up again. In the relief period starts construction process of blisters / blister years.

If you take with a new session after a few days, so your hands can tolerate now a little more work before new blisters coming. If you do exactly the same work as before, you probably do not blister again at all. When the charge or the train about the same as the first time. If you continue like this with the exact same work periods and rest periods, you will be able to maintain the same skin thickness which was first obtained, but it is not stronger.

To be even stronger in the skin must in fact overburden the previous time (train / work any more and / or harder) only when the skin will be even slightly stronger than the first time. Overload Principle is one of treningslærens other important principles. The consequence of the overload principle is that you must have a grade, progression or increase of the work if you want even thicker and stronger skin of the hands, or what we call the working hands.

The example of blisters is something most of us are familiar with from everyday life, the example may be transferred to many other everyday phenomena, including training in all different shapes and types of training you can imagine.

We have now touched the basic principles of all physical training:

Load or physical activity / exercise 'struggling blisters "on-loaded cells, body parts, muscles and circulatory system.

By giving the body relief, recovery or restoration of body builds up "gnawing years" after the load, it also provides to over compensate, so that the body or the (de) trained body part (s) will be slightly more robust than before the activity / exercise.

To be even stronger need to constantly charge or work out a little more than last time, overload principle, therefore the body will overcompensate the time and normally be stronger than the previous load. The training need a rise, increase or progression

Physical training builds on three building blocks, namely:

Load also called catabolic phase or decomposition which is the physical activity or exercise.

Relief also called anabolic phase or structure that is resting or recovery after load. It builds the body up again, as well as over compensates and gets a little stronger than last time. Good relief ingredients are good fluid intake, proper diet, enough sleep and good, positive activities that divert attention away from the body and exercise.

Inclination required to achieve a steady overload, that is, you have to gradually increase the training load in terms of volume and intensity seen in the longer term. The need for the increase lies in the circuit theory, the compensation of work, there must be something to overcompensate on, one must therefore increase the amount and intensity gradually getting better. This is not as important to an exerciser (who may just want to keep an even and stable form), but very important for an athlete who most often want to get better.

The figure shows schematically what happens in this case with the skin of her hands after a vedsjau. We start the job from the "starting point" and hold on for an hour or two. Note that the time axis is not in some measure, the only principle. The work breaks down the skin so that after a time are sore and painful. Skin thickness is reduced. We call this phase loads are also called catabolic phase (decomposition).

In the relief phase, also called the anabolic phase (construction), resting the hands and the body mobilizes to build up the skin. We are looking skin build up, but then what is so unique, the body is content not to get up on the previous level, it will secure additional, it over compensates by taking a little extra, to be a little better prepared for new "attack". Overcompensation principle forms the basis for training phenomenon.

Add as notice that the proceeds of vedsjauen does not last forever, after a time without a new vedsjau gradually loses skin thickness. The effect is thus returned, it is reversible, so here we do not get something for free. The ideal is to add a new load when the compensation is up, and before it starts to go down again. Such precision and accuracy is not possible to achieve in the real world, but so does the body in theory.

The figure shows how two vedsjauer with inlaid rest works. We start the first session at the starting point. We see how the job breaks down your hands and skin in the first catabolic phase. The first relief phase builds up the skin again, and we see how the body over compensates to first Overcompensation. As we see, has now increased skin thickness in relation to the starting point. A new vedsjau start then, and we end in the next catabolic phase.

Note that the last job has been a little bigger or harder than the first (a little further down in the "basement"), it has broken down any more. We have overloaded compared to the first vedsjauen, we've added some gradient. We put the rest as before, and we end in the second Overcompensation area. We have achieved what we want, namely the increase in skin thickness. Again, the figure shows the principles for training of skin thickness in theory.

The time axis has no scale, as we do not just mentions some exact science. We all have our individual qualities and abilities, so that the general must be adapted to the individual "tailoring" of how much, how often, etc., respectively, strain relief and elevation.

This simple model applies to all physical exercise. Whatever we do, when training occurs most often microscopic and invisible "blisters" in the muscles, bones and tendons that are charged, in addition, this happens also in the heart, blood vessels, lungs and other organs deprived. If you work too much compared to the last time this can in the worst case from a blister to a flesh wound.

You have loaded too much, you have over-run and need a great amount of rest to recover. Often this means that you lose form, or in this case that your skin has become thinner and weaker than the starting point before the workout and after you have recovered again.

Adaptasjonslæren.

Our simple example with blisters in the hands describe adaptasjonslæren. Adaptasjonslæren, the study of the body's adaptability is the basis for training doctrine. Adaptations or adaptation makes changes and enhancements at the cellular, tissue and organ level as a result of internal or external influence / impact of the "resting level".

Adaptations or adaptation takes place as mentioned at the cellular, tissue and organ level (morphological adaptation) but there is an adaptation of the interaction or cooperation between the various organs and muscles (functional adaptation) adaptability ensures that humans survive external stresses and dangers of be stronger. Survival in Precambrian demanded constant danger, and it required a lot of work to cultivate and secure food needs.

People of today are not as exposed to physical hazards and stresses, which violates the human body over the millennia have adapted. To compensate for this, we have concepts such as physical exercise. Most cells in our body has in fact another unique ability, they try to save the most energy for the body. If these cells are not challenged, applied stress or say to give something, they build down. (Training is therefore reversible)

If you've got real work fists in time with hard manual labor, this will not last forever if you were different and stop using your fists. Have you trained up some, you lose this because if you stop working or work on this specific activity.

The cells in your hands is no reason to continue to be the dermis if you stop using your hands active. Dermis being built on, the skin cells build down to the level they protect you well enough compared to what you use and need. (This property is called homeostasis)

The body builds words down if we do not use it, the adaptation ability or training process is therefore also reversible. Here we are at one of the paradoxes of the so-called forward step in our western world, we use the body more and exercise less, and thus we build the "down" our bodies, the cells are as described programmed to adjust to the needs and uses.

Our problems is that we have enough and often too much food intake, but most cells do not need much food, yes-so goes the industry over the safety bearings, it is stored as fat (in case of crisis and difficult times).

This has created many new industries, diet industry, health studios, and new challenges for health care with so-called diseases of affluence, etc.

Training can be called a load, impact or physical stress, although this sounds somewhat negative. More positively, it sounds if one refers to training for an outer stimulation of the modern man, a body respond to stimulation by forstreke and prepare for a new external stimulation, exercise or stress. This stimulation ensures that our bodies do not fall asleep away.

We all react differently to things, as with exercise or other physical stresses, one must therefore take account of individual circumstances. Training rate is very different if one looks at characteristics such as endurance, agility, speed, strength, oxygen uptake, etc.

These different qualities have thus different degrees of adaptability, which also varies between different people. The individual factors have with what we have inherited the genes from our parents. Trenbarheten also with both internal and external factors to do, such as:

Internal factors (endogenous): Gender and age, previous history regarding physical activity

External factors (exogenous): Doses of training in both quantity and intensity, how we organize relief or rest, mental and social conditions and relations of nature such as climate, lighting and acoustics, and other stimuli from the environment.

Natural law "Everything in moderation".

The figure to have called the law of nature "Everything in moderation" simply because the given context, the curve appears to apply in most situations in life.

Simply put, said curve:

Doing little out of an activity, it is also rather minimal results or outcomes. (Action points a minimal dividend, paragraph 1, the result that deserved) We are in the sedative range.

A useful contribution, paragraph b, gives a good yield point 2, the results as expected and deserved. We are in a good stimulating area.

There is an optimum point where you get the optimum value for the effort. Good (optimal) effort and optimal dividend, paragraph 3, this is often a result that is too good to be true and also difficult to understand. You are diligent and conscientious, but you have the ability not to exaggerate. We are in an optimal stimulation site.

You may be very eager and very conscientious, and prefers to do everything all aspects of properly. When it comes to the body, this often confusing effects, the more and / or harder is actually not better. Suddenly, you get nothing extra left for extra effort. Fight your bet at the point d 'too big' but you get only small dividends, section 4 Unfair and frustrating.

You are very motivated and very clever, but do not have the ability to know when enough is enough. Your zeal exceeds the body's ability to adapt, eventually, the body is forced to go in defense to protect themselves. The result may be that you are injured, sick, lost profits or, at worst, you are sick. We are in a stimulating area. If you are unable to interpret the signals (and the excitement is a chronic case), you can quickly end up in the burn out area.

Everyone should notice and reflect on what they are overeager exposed. The very brightest and most conscientious people seem to be most prone to exaggeration in relation to "Everything in moderation" curve. Very often it is left guilt that starts it all, perhaps in relation to a training program or a trainer or own unrealistic plans.

Girls may lose their periods (amenorrhea), they may have a hormonal chaos if this continues long enough, at the risk of osteoporosis (osteoporosis) and further increased the risk of eating disorders and obsessive-compulsive disorder.

In the training context, the curve "everything in moderation" the body's adaptation or adaptability. We have discussed the example of blisters, and if we work too much, you blister easily migrate to a flesh wound, that we will end up in section 4 of the curve, and perhaps end up with an infection or injury.

Again, we discuss the complicated relationship with highly simplified explanation, but the principle that we do not serve anything to exaggerate is important to get along. It is important to be alert to listen and feel how your body reacts to what we expose it.

In an activity such as. a run, we charge a number of tendons, muscles and organs, each of which has its "everything in moderation" curve. This simple activity is thus dependent on a leash right of individual factors. If we use the "chain model" is when this activity is not stronger than its weakest link in the chain.

As a rule, it is this weak link, we know, there may be as previously described a blister on the heel, it can be stiff legs, sore legs, or that you almost lose your breath or had very high pulse when you run.

If you try to be a little conscious of reason and interpret the impact of a run in this way, then you can much more easily avoid doing too much. We refer to such a weak link also for the bottleneck in the system that you are with your training is developing.

It is precisely the bottlenecks that limit your performance, as well as being the weak link or bottlenecks that are easiest to charge too much. It is not dangerous to charge too much in a while, but it becomes dangerous if you always have to do too much, that overstatement is a chronic condition.

The body is much smarter than you think, and it has a clear priority, namely:

Protection of life and health.

If you overdo exercise too long, put your body into a series of measures that simply ultimately means you are unable to exercise. You will, for instance. get hurt here and there, you will feel uncomfortable and you will lose the training light and energy. Thus, one achieves the exact opposite of what you really want with training, one is in worse shape.

This is the body's action to stop your exaggerations and to protect life and health. This has people very difficult to understand. We have called "Everything in moderation" curve of a natural law, for curiously enough, is it in most aspects of life.

You can insert these alternative conditions in the "Everything in moderation" curve. Just be creative, find other aspects of life, and most will fit into the cart. Doing too much of something, you get less then finally left.

We ascribe not our nature no scientific proof, but we hope you understand what it means. It is based simply on common sense. It is not exaggerating in any context, and the challenge is knowing when enough is enough. Of course, easier said than done.

Our "Everything in moderation" curve will often be moving up or down, or it will be stable, it is therefore moving or dynamic, and it is highly individual in all our various venues. Our goal is that you should be aware of this and have knowledge about our nature.

Did you know that your body has all the four energy systems, or "engines", ready for action, day and night!

Need to know something about this too? Again, certainly a relevant question, and one can certainly do without knowing anything, the body take care of this yourself. But it is in today's information is always good to have knowledge, one can then easily arrest the light and often false claims and questionable reklamebudskaper. In addition, you will more easily understand how to do things, why and when. Energy systems work on each other, ie they can all work together at times and at the same time. The aerobic energy system is always running, it keeps alive the vital functions of our (basic), which must be either sleeping, resting or exercising. The aerobic energy systems work, therefore, actually be in a stable state (steady state), even if you strive never so hard. It is namely the anaerobic energy systems as a step to help when they are unable aerobic itself. This assistance is only of temporary nature, since the anaerobic systems have very limited capacity - not in force and effect, but the duration of time or runtime. We characterize systems that are unstable because they have such a limited duration, and expose ourselves to large stress (pain) if we use them often, as well as disturbs the aerobic systems.

Aerobic energy systems.

One of the aerobic energy system is always, it keeps all the important (basic) life functions of time. Aerobic means that the energy system uses air for combustion, or more accurately the oxygen, just as burning in the fireplace or stove needs air.

We have two "types" aerobic energy systems, and the difference depends on which fuel is the dominant of fatty acids or carbohydrates. Often used in both fat and carbohydrates at once, but the situation determines what dominates the fat and kabohydrater.

At rest, fat burning dominates. Fat is a slow and difficult to burn, so it dominates in low physically demanding situations. People who have trained their endurance, which has good stamina - the ability to develop good and effective fat burning, so they too could have a predominant fat burning up to quite severe stress, eg. in a 5 mil on skis or in a marathon.

The usual trend is that carbohydrates are becoming more and more dominant as fuel the hard impact of exposure to physical, as during exercise. The body has very limited storage facilities for kabohydrater. It is stored mostly out in the muscles and some is stored in the liver.

The maximum aerobic work, we have a "storage tank" which is only approx. 90 min, which is why it is so important to save on carbs at long distances that lasts more than a half hour. Those who are well trained are able to use more fat than the less trained (with the same speed), and they are well trained stuff then maybe a marathon without having to "face the wall."

Anaerobic energy systems.

The anaerobic energy systems are usually not in function, they are only emergency systems and the rest usually. Anaerobic energy systems are not dependent on air or, more precisely oxygen when they "go". The system most commonly used is perhaps lactic acid system.

This helps such by the abrupt physical changes when they are aerobic systems are too slow to make the change at the transition. This system has the disadvantage that it gives off lactic acid, a temporary, low-energy product that needs more processing to be used again. Lactic acid is known as a waste product, a term that is somewhat inaccurate and misunderstood.

The second anaerobic energy system is the creatine phosphate system. This system starts only at the more extreme shock / horror situations, or where you activate the major muscle groups in explosive / extreme situations.

Energy systems are as a 4-stage rocket.

Imagine you are out walking along a path and suddenly comes a mad dog that attacks you. In a split second, you will instinctively react with a fight / flight response. It is one of the anaerobic energy systems that respond only in such situations (creatine phosphate) system. It reacts instantly, gives enormous power and are always prepared. The limitation is that it only has the fuel to 5-8 seconds of operation, one can say this is the first step in a four-stage rocket.

Is the situation so that you are still threatened by the dog, stuff you might not get back in 5-8 seconds (first flight phase), but then gradually turn the next stage of the rocket in, namely the second anaerobic system "lactic acid system."

This has limited capacity to "burn", but this is also very strong and quick, it holds perhaps in a few minutes, but in a very reduced effect compared to the first few seconds of the first step. After 2 minutes you will be tired and breathless (second flight phase), but "flight" hormones will be able to give you superhuman strength.

If you must continue the flight, the three aerobic step reversible gradually more and more, namely dominant kullhydratforbrenning. The effect or the speed must be reduced again crater in relation to the first and second phase. The performance will also be significantly reduced due. all the lactic acid you were separated after 2 step.

The forces will gradually die down, but you have plenty of emergency in the body. Carbohydrate-weighted combustion will gradually switch to fatty acid-dominated combustion. Even slim people have fat reserves for many days in the body. (Liquid Supplements will of course also be a limiting factor during prolonged activity / escape)

In a long-distance competition, the exploitation of the energy system most likely be turned upside down, where you take advantage of the first aerobic and anaerobic energy systems the end, if you can freely use the powers properly. Lactic acid engine we might be active in the last minutes before the finish and creatine phosphate engine stuff you might want to "light" on the run side.

It is not as relevant to save lives due. external dangers anymore, but it was due. the unique characteristics of energy systems that our ancestors survived. Today, however, we have more problems with survival simply because many rarely or never use anything other than 4 steps our predominant fat burning, the other energy systems are generally fallow if we are physically inactive.

We learned in the chapter on the body's adaptation or adaptability that the cells in the body is initially programmed to "conserve" energy. Are there little use of cells, muscles and organs in the body due. physical inactivity, yes, then builds these cells, muscles and organs down to the level that suits the activity level.

The cells are set up simply for the need there is for them, which in medicine is called homeostasis. This is to prevent the dismantling or "decay" that we need physical activity or exercise in our sedentary and physically inactive lives.

The energy systems of our concerns about activities in the peripheral muscle system. Knowledge of how, where and when these works will give you a competitive advantage over those who do not have this knowledge. Our muscles are composed of different types of muscle fibers, all tailored for each energy system. We will come back to in the description of the muscles.

Sport you are doing will determine what energy you primarily need to train. One can roughly divide sports into those that:

• Primarily uses creatine phosphate system, explosive sports such as jumpers, throwers, weight lifters. Otherwise, in shock and panic situations. The duration of the activity from the fraction of a second and up to 5-8 seconds.
• Uses a mixture of creatine phosphate and lactic acid system, as sprinters. Duration up to 10-60 seconds.
• Uses a mixture of creatine phosphate, lactic acid and the aerobic system with carbohydrate dominance, such as ball games where it belongs intensities and durations (rush) across the spectrum that are also applicable for medium-distance and other sports with duration from 10 seconds up to about . 2 minutes of continuous full load.
• Primary energy aerobically, the "main engine" with a mixture of fat or carbohydrate dominance - endurance sports such as in long distance running, cross country skiing and cycling.

Interesting problems in which several energy systems involved is how they affect each other. If you train and compete right - the energy systems could help each other, do it wrong, they will destroy each other.

The most important for endurance athletes is to "start" lactic acid system too early, as this will destroy and disrupt the main engine, the aerobic systems that are far more important, even during a 800m. This is just as important if it comes to training or competition. Lactic acid or lactic acid system engine start if you take too hard too early in relation to the total duration of training or competition / match.

Aerobic load with predominant carbohydrate oxidation (Main Motor)

This is the most common "engine" you use when you are physically active, for example. trainer. The effect can be well trained in 300-400W, which is under stable conditions, ie, work that can last several minutes and up to a half hour.

Typical training where this engine dominates the long trip (calm, steady load) and properly carried out and playing with fast interval (varying load with embedded pauses). This is more or less the "engine" endurance athletes need to develop.

We are now one of the most important and most misunderstood areas of training theory. It's about the intensity of your workout you do.

If you charge too much, the fact the main engine "for help" from the lactic acid system / engine that we denote as an auxiliary engine. The load is in this case by what is called the anaerobic threshold, and the load is tipped slightly over this when the lactic acid engine "kicks in" (something above lactate threshold). It is embedded in our Western culture that we are rewarded when we do stuff properly.

Many practitioners will naturally bring this "tradition" in their training, to be sure, one takes the proper, just to be sure. The result is that fast, "mess up" with high lactic acid concentrations in the working muscles, which reduces the growth conditions for endurance in the muscles. The training will be at worst ineffective and / or destroyed.

The challenge is the working environment inside our muscles. The working conditions are favorable aerobic environment in the muscles stable and beneficial to the "growth". That lactic acid level is generally between 1 and 4 mmol / l (also depending on the measurement method) Lactic acid at regular, stable, aerobic conditions produced all the time, but the stability is because the body is able to "remove" as much lactic acid that is produced. (The state is therefore described as "steady state" or steady state)

Load up to the anaerobic threshold denotes the load body is able to "remove" the maximum amount of lactic acid. Coming just over threshold (now ask the main engine for the help of lactic engine when it fails harder work) lactic acid production is greater than the body the ability to "remove", and lactic acid begins to accumulate. (Termed "non steady state" or an unstable state) Lactic acid is a natural thing for your body and muscles, and therefore are of course not dangerous.

If you want to develop your stamina is there to facilitate the best possible growing conditions in your body. Our experience is that lactic acid too often and too much does not provide good growing conditions for the endurance training of the body. Lactic acid in high concentrations affects us both mentally and physically.

Lactic acid (in high concentrations)

• Gives us a sense of pain (which is one of the negative feelings) and discomfort and therefore contributes slightly to negative learning (experience). Provides physical effects such as:
• Sense of thick bone / add
• Painful muscles
• Heavy breathing - hyperventilation. We are soon going to have to stop elevate lactic acid values ​​can have negative effects on:
• Koordineringen, man blir keitete og ukoordinert
• Melkesyre påvirker miljøet i musklene med forsurning, dvs. lavere pH verdier.
• Et surt miljø forstyrrer/ødelegger/reduserer de aerobe enzymene (stoffer som forbedrer forbrenningskjemien i musklene), slik at den aerobe kapasiteten i musklene blir redusert (for hard trening for ofte senker altså kondisen)

• Et surt miljø i musklene kan også skade muskelcelleveggene.
• Det sure miljøet senker også fettforbrenningskapasiteten i musklene.
• Kreatinfosfat dannelse/regenerering forsinkes og reduserer i en “sur” muskel. (oppladningstid øker og oppladningsgrad minker i kreatinfosfatmotoren, veldig viktig i ballidretter)
• Skaderisikoen øker ved høye melkesyreverdier eller sure muskler.
• Man blir surrete i hodet og ukonsentrert

Det gjelder å ikke belaste for mye, samtidig bør ikke belastningen være for liten heller. Blir belastningen for liten, får man liten eller ingen treningseffekt (overbelastning), utenom at man blir utmattet. Vi skiller mellom begrepet å bli trøtt og det å bli utmattet. I utmattet begrepet legger vi det å gå tom for væske og kullhydrater.

De som typisk er ute for å slå i hjel tida, ved å løpe time etter time er utsatt for dette. Belastningen er ofte liten, men også dette koster energi. Man blir god i sakte løping om man holder på slik, og man blir tom og utmattet. Vi ser mye av dette blant maratonløpere og Birkebeinere.

I begrepet å bli trøtt mener vi trening som ligger rundt og omkring terskelpulsen. Her greier man ikke å ligge i timevis. Belastningen ved terskelpuls er ikke større enn at du puster uten for store anstrengelser. Men jobbing rundt terskelpuls gir et pustemønster som gjør at du må konsentrere deg og du er på grensen til det ubehagelige. Slik trening gjøres derfor oftest i forbindelse med intervall og fartslek.

Aerob belastning med dominerende fettforbrenning. (Hovedmotor).

Dette er “motoren” som oftest går i hviletilstand. Vi har lager av fettbrennstoff i kroppen for dager og uker. Ulempen er at fett er noe tregt, og det trenger mer oksygen enn kullhydrater i forbrenningen. Det er kun idretter med varighet mer en 80-90 min som har behov for å utvikle god fettforbrenning, dette pga. at vi kun har kullhydrater som varer i ca 90 min pr. “opptanking”. Godt trente utholdenhetsutøvere viser seg å ha god fettforbrenning.

De starter med fettforbrenning etter bare noen minutter, og de kan holde høy intensitet og fortsatt ha et godt innslag av fett i forbrenningen. Tilsvarende dårligere trente utøvere vil ha en mye mer dominerende kullhydratforbrenning ved samme belastning, med resultat at de møter “veggen” og går tom mye tidligere.

Det tar lang tid å bygge opp god fettforbrenning, og treningsformen som er effektiv er langkjøring, med vektlegging på å løpe rolig. Løpes de rolige langturene for fort vil kullhydratforbrenningen ta mer og mer over, med resultat at fettforbrenningen ikke trenes.

Utøvere med god og effektiv fettforbrenning fins i idretter som maraton/ultramaraton, langrenn, sykkel og triatlon. Fordeler for utøveren som har trent opp fettforbrenningen sin er at det brukes mer oksygen enn for den dårligere trente.

Belastningen er aerob, slik at det er nok oksygen til intensiteten som gjelder, men den godt trente bruker mer fett som trenger mer oksygen. (ved samme produserte energimengde for karbohydrat og fett, bruker fettforbrenningen ca. 16% mer oksygen) Sentralsystemet med lunger og hjerte får dermed bedre trening og høyere belastning enn den dårligere trente som kanskje belaster 100% på karbohydrater.

Som en tommelfingerregel vil en utrent person greie å brenne ca. 50% fett og 50% karbohydrater ved en belastning som nødvendigvis ikke er stor i og med at personen er utrent. En godt utholdenhetstrent utøver vil kunne brenne ca. 80% fett og 20% karbohydrater ved en belastning som også er mye høyere enn for den utrente, men forutsetningen er selvfølgelig at belastningen i begge tilfeller er så lav at den er aerob.

Kreatinfosfatsystemet (anaerob).

Denne motoren hviler vanligvis.

Vi betegner også dette energisystemet for “nødmotoren”, da det slår inn i typiske, kritiske, nødsituasjoner eller ekstremsituasjoner. Systemet er drevet av høyenergiholdige fosfatforbindelser (CP= kreatinfosfat og ATP= adenosin-trifosfat) og bruker ikke oksygen.

Vi kan også kalle dette energisystemet eller nødmotoren for strikkmotoren, livredderen, batteriet eller eksplosjonen. Dette er energisystemet for eksplosive, korte og intense reaksjoner eller idretter, samt et viktig system for ballidretter. For utholdenhetsutøvere har dette energisystemet liten betydning. Årsaken er at denne motoren kun har drivstoff for noen få sekunder, ca. 5-8 sekunder.

For å få start på denne motoren må du aktivere store muskelgrupper, og du må gi mer eller mindre “full gass”. Det er denne du bruker når du blir bråredd eller skremt, da slår den inn med en utrolig kort reaksjonstid, og du er klar til “kamp” helt instinktivt. Det var denne som redder mennesker i flukt fra for eksempel rovdyr.

Det som er så utrolig med denne motoren er at den starter umiddelbart, den er anaerob, men den produserer ikke melkesyre, slik at den gir ingen bivirkning, men den er kun virkbar i 5-8 sekunder. Kalles også for alaktisk, dvs. anaerob uten melkesyre.

Etter en “eksplosjon” vil du puste som en hval, men dette er for at du skal kunne lade opp eksplosjonen/batteriet igjen, og dette gjøres av de aerobe energisystemene som hele tiden jobber i bakgrunnen. For å lade opp etter en utladning trenger man noen få minutter med hvile eller rolig jogg, 2-3 minutter skulle holde. Dette er derfor et energisystem som er viktig for ballidretter der det er stor forskjell på intensiteten, fra hvile, jogg til full pinne i et rush.

Maksimal effekt kan bli opp i 4000 W eller 4 kW (tilsvarer 5,4 HK, hestekrefter) for godt trente menn, tilsvarende for kvinner er ca. 2400 W eller 3,3 HK. Slike enorme effekter greier vi bare i et kast/hopp, dvs. på en brøkdel av et sekund. Denne effekten er ca. 15 ganger den maksimale aerobe effekten man kan oppnå. En 100m utført av en god sprinter tilsvarer en effekt på ca 3300 W, av dette bidrar alle energisystemene, men ca. 85% er anaerobt.

Andre kilder oppgir maksimal effekt for kreatinfosfatmotoren helt opp i 7-8000 W.

Forsøk har vist at gjenoppladningen av kreatinfosfat “tanken” med påfølgende hvile etter er krafttak er halvveis etter 22 sekunder og etter 44 sekunder er 75% av energien gjenvunnet. Andre kilder oppgir 50% oppladning etter 30 sekunder og full oppladning etter 2 minutter.

Det er mange forhold som spiller inn her, bl.a. treningstilstand og form. Det antas at jo bedre aerob form du innehar, jo letter er du i stand til å komme deg etter et “rush” med stor innsats. Problemstillingen er veldig aktuell i idretter der både intensitet og lengde på “rushene” varierer veldig mye, som bl.a. i ballspill som fotball og håndball.

Etter vår oppfatning er den aerobe grunntreningen sterkt undervurdert i disse idrettene. Den aerobe kapasiteten blir nemlig “batteriladeren” for det anaerobe kreatinfosfatsystemet, og jo sterkere lader, jo fortere er batteriene klar igjen til neste rush.

Melkesyresystemet (anaerob).

Denne motoren hviler også vanligvis. Vi betegner også dette systemet som hjelpemotoren eller melkesyresystemet/motoren, da det ofte trer hjelpende og støttende til for de aerobe systemene.

Motoren startes imidlertid ved flere forskjellige anledninger.

1. Om du øker belastningen i hviletilstand for brått, er den aerobe hovedmotoren litt for treg til å reagere. I overgangsfasen vil derfor den anaerobe melkesyremotoren slå inn, inntil den aerobe har reagert og kommet skikkelig i gang. Det er her snakk om en overgang fra noen sekunder til 1-2 minutter. Dette er en anaerob belastning, men intensiteten er helt avhengig av hva du gjør.

Man bygger opp en oksygen gjeld, med utskillelse av melkesyre. Det trengs ikke noen brå forandring før denne motoren slår inn, og det krever ikke store muskelgrupper for å dra den i gang. Denne typen anaerob belastning merker du knapt verken på puls eller pust. Vi kaller som nevnt denne motoren for hjelpemotoren, da den hjelper til når den aerobe hovedmotoren ikke greier seg selv.

2. Nødmotoren (kreatinfosfat) brenner ut etter en skikkelig kraftanstrengelse, deretter tar hjelpemotoren over for å hjelpe så lenge den kan og har drivstoff.

3. Hovedmotoren jobber hardt og opp mot den anaerobe terskelen, og etterhevert greier den ikke høyere belastning, dermed sjaltes gradvis melkesyremotoren inn for å hjelpe til så lenge den kan og greier. Her jobbes det hardt, pulsen har passert terskelpulsen og dermed får du også brått en økning i pustefrekvensen, etter hvert kan pusten gå over i hyperventilering.

Denne motoren er heller ikke viktig for utholdenhetsidretter, den kan faktisk ofte lett føre til reduserte prestasjoner. Hovedårsaken til dette er den generelle manglende forståelsen, både blant utøvere og trenere for hvordan energisystemene våre virker og fungerer sammen.

Begge de anaerobe motorene våre er egentlig to energimengder, og til sammen representerer denne energimengden kun ca. 1 min tilsvarende aerob energi. Dette minuttet vil være viktig for en 800m løper, men lite viktig for en konkurranse som kanskje varer i 140-150 minutter, som en maraton.

De anaerobe motorene utnytter energien utrolig dårlig, dette ene minuttet tilsvarende aerob energi har et forbruk tilsvarende minst 13 minutter aerob energi, effektiviteten er altså under 1/13 -del i forhold til aerobt energiforbruk. Sagt på en annen måte, forbruket pr. energienhet er over 1300% større ved anaerobt forbruk.

Effekten av denne motoren kan for godt trente menn komme opp i 2000W, men ved belastning over noen tid på flere minutter synker effekten dramatisk. Etter 6 min er effekten sunket til ca. 350W.

Det som er viktig å forstå er at de anaerobe energisystemene er ustabile systemer, dvs. de har kun meget begrenset varighet. (men stor kapasitet over kort tid.) Melkesyresystemet har videre den ulempen at biproduktet, melkesyre forstyrrer og reduserer kapasiteten til de aerobe energisystemene.

Melkesyren vil hope seg opp om man presser på med melkesyremotoren, med det resultatet at man føler seg mer og mer stiv, med virkningen av at alt går seinere og seinere, og det verste av alt, man kan ved hard belastning føle en intens og ubehagelig smerte.

Man tar på en måte kvelertak, eller det blir som en brann i motorrommet om man belaster melkesyresystemet for hardt, alle de andre energisystemene blir faktisk redusert. Vi repeterer hva større konsentrasjoner av melkesyre kan føre til:

• Gir oss en følelse av smerte og ubehag og bidrar derfor lett til negativ læring (erfaring).
• Følelse av tykke bein/legger
• Smertefulle muskler
• Kraftig pusting – hyperventilering. Høye melkesyre verdier kan videre gi negative virkninger på:
• Koordineringen, man blir keitete og ukoordinert
• Påvirker miljøet i musklene med forsurning, dvs. lavere pH verdier. Et surt miljø forstyrrer/ødelegger/reduserer de aerobe enzymene, slik at den aerobe kapasiteten i musklene blir redusert (for hard trening for ofte senker altså kondisen) Et surt miljø i musklene kan også skade muskelcelleveggene. Det sure miljøet senker også fettforbrenningskapasiteten i musklene.
• Kreatinfosfatdannelse/regenerering forsinkes og reduserer i en “sur” muskel. (oppladningstid øker og oppladningsgrad minker i denne motoren)
• Skaderisikoen øker ved høye melkesyreverdier eller sure muskler.

Treningsprogram.

Temaene vi har behandlet i treningslæren danner grunnlaget for hvordan et treningsprogram bygges opp. Treningens byggeklosser var BAS som stod for B elastning, A vlastning og S tigning. Har vi hatt en hard trening, legger vi inn en lang avlastning (hvile), i tillegg legger vi normalt inn to lette økter med gode avlastninger i de etterfølgende øktene, nettopp fordi en hard økt krever en lengre avlastning eller restitusjon.

Du har kanskje hørt begrepet “No pain, no gain”. Ingen smerte ingen vinning/virkning. Begrepet beskriver adaptasjonslæren om overbelastning, ikke ta dette ordtaket helt bokstavlig, man trenger ikke være en selvpiner for å bli bedre. Hard, lett, lett, hard, lett, lett er et typisk treningsøkt mønster.

Ser vi derimot på hele treningsuker/måneder kommer S'en inn eller treningsstigningen eller progresjonen inn. Tung, tyngre, lett er et typiske mønster på treningsmengder og intensitet over hele uker. Det er dette vi kaller ukeperiodisering.

Man har en jevn stigning, for så å slippe seg ned slik at man er sikker på at kroppen tar seg inn igjen. Treningsperiodisering er strengt tatt mest nødvendig for toppidrett. For mosjonister er ikke nødvendigvis Stigningen/Progresjonen så viktig, det å holde seg i jevn god form krever ingen stigning.

I bunnen av et riktig treningsprogram ligger adaptasjonslæren. Men husk, bare du kan gjøre de daglige tilpasningene som alltid trengs, det kan ikke programmet gjøre for deg!

Treningen eller B'en utføres normalt etter 3 hovedprinsipper:

• Jevn, kontinuerlig, aerob Belastning som langtur
• Varierende aerob Belastning med pauser som intervall og fartslek
• Anaerob tempotrening, harde, korte drag med kort pause

Har du tenkt noe over hvorfor disse 3 hovedprinsippene for trening fins? Forklaringen ligger i energisystemene våre, noe de færreste tenker over. Ved jevn Belastning jobber vi normalt på et komfortabelt, aerobt nivå, dvs. i en stabil tilstand (steady state)

Ved varierende Belastning jobber vi hardere og mer mot det maksimale vi greier aerobt, dvs. til anaerob terskel, og kanskje av og til noe over. I dette området går vi gradvis inn i et mer ubehagelig smerteområde, derfor avbrytes Belastningen, slik at vi ikke blir liggende i dette området for lenge pr. drag.

Etter en pause går vi inn i det samme området, for så å ta en ny pause. På denne måten kan man ligge inne i dette høyere Belastningsområdet i mange minutter, mens du alternativt ved en jevn, like hard belastning uten pausene bare hadde greid å ligge i dette belastningsområdet en brøkdel av tiden, i tillegg hadde du blitt helt utslitt.

Den varierende belastningen sørger for at vi primært jobber aerobt (om du gjør det riktig), og vi avbryter når vi nærmer oss eller går litt inn i anaerobt område. Tilsvarende Belastning uten pausene ville ganske fort fått et større og større anaerobt innslag, og treningen ville vært til liten nytte for en utholdenhetsutøver. (Denne type belastning er normal i en test eller i en konkurranse, men bør unngås i normal treningssammenheng)

Tempotrening er en treningsform vi ikke anbefaler for utholdenhetsutøvere pga. den store risikoen denne treningsformen innebærer.

Treningen vi gjør virker spesifikt, dvs. vil vi bli god å sykle, så trener vi sykling. Man trener som vi har omtalt ikke bare muskler, sener og organer, men også samarbeid og koordineringen av disse imellom.

Det fins et utall av kvaliteter man kan trene, vi kan nevne kvaliteter som spenst, hurtighet, styrke, smidighet, koordinering og motorikk og den kvaliteten vi er mest opptatt av, nemlig utholdenhet. Som du skjønner er det vanskelig å trene alle disse kvalitetene samtidig, man må derfor analysere og gjøre prioriteringer av hva man trenger.