標題: black low top timberland boots " how is it [打印本頁] 作者:
ztfazti803 時間: 2016-12-5 03:22 標題: black low top timberland boots " how is it
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facebook. Each of our races supports a charity! with a nutty aroma and sweet aftertaste. And,shoes for skating,g. sprinting up a steep hill)Once we know how the ladder works we can design hill workouts that target each type of muscle fiber and train those fiber types to work together more effectivelyFIVE HILL WORKOUTSBefore we outline the workouts a word to the wise: Hill training significantly increases the force requirements of our workouts so it demands an equal increase in our post-workout recovery Never do more than one or two hill sessions per week and always conduct the workouts at the recommended volume and intensityImage by 101° West Photography#1: Long Hill RunsThe long run is a staple of every distance runner's training arsenal That's because our slow-twitch fibers require lower-intensity longer-duration workloads to achieve maximum endurance Adding a long hill (or hills) to this run results in several benefits: We begin by incorporating a half-mile to a mile of moderately steep uphill into our long run every second or third week As our fitness improves we can increase the total volume of uphill in our runs to 2–3 miles The effort level for these runs should be comfortably aerobic Running too hard won't give us a better workout It will only decrease our volume of hill work while increasing the time it takes to recover#2: Long Hill RepeatsTwo-time Olympic 1500m gold medalist Seb Coe maintained his off-season fitness by running circuits on a bicycle path that included an 800m hill section: 400m of steady uphill 100m of level recovery 250m of steep uphill and finally 50m of slight downhill"[Hill circuits are] an excellent means for improving both aerobic and anaerobic power" wrote Seb's father and coach Peter Coe (with David Martin) in Better Training for Distance Runners "Every serious distance runner should have one of these courses available for use when a hill session comes due on the schedule"Long hill repeats force us to climb the muscle fiber ladder The power required to run fast up a long hill (6 to 7 percent grade) recruits our intermediate fibers as well as all available slow-twitch fibers A typical weekly progression of long hill-repeat sessions might be:4-8 × 30 seconds 2-3 minutes rest4-8 × 60 seconds 3-4 minutes rest4-6 × 90 seconds 4-5 minutes restAs to pace a simple rule of thumb is to finish every repetition workout with just enough gas in the tank to run one or two more repeats if the workout called for it#3: Short Hill RepeatsNFL legend Walter Payton made short hill sprints synonymous with off-season football conditioning But this workout also achieves two training objectives for distance runners: Sprinting up a steep hill at 90 to 95 percent maximum effort recruits the fullest range of fibers possible It also demands the widest range of motion from our stride To accomplish this motion opposing muscle groups learn "reduced inhibition" Just as we relax the triceps muscle on the back of our arm when flexing our biceps so our hamstrings and quadriceps must learn to coordinate contraction and relaxation The result is a smoother longer faster strideStart with four or five reps of 30–60m (5–10 seconds) up a steep hill then build up over a few sessions to eight to 12 reps For recovery walk back down the hill and wait until 2–3 minutes have passed#4: Hill BoundingA great way to develop strength and stride efficiency is to incorporate "bounding" into our hill work We use a moderate grade (6 to 7 percent) for作者:
zxuzuj2865 時間: 2016-12-5 18:20 標題: timberland newmarket boots A rose felt arm hurt.
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