The investigation completed up to now on the effects of excess weight http://www.bbc.co.uk/search?q=스포츠중계 teaching on cyclists has brought combined benefits. The study carried out by Ben Hurley within the University of Maryland experienced ten balanced Adult males acquire up power schooling (bench presses, hip flexions, knee extensions, knee flexions, push-ups, leg presses, lat pulldowns, arm curls, parallel squats, and bent-knee sit-ups) for 12 months, whilst 8 other wholesome men served as controls. Right after 12 months, the energy-qualified Males enhanced their endurance although cycling at an intensity of 75 for every cent V02max by 33 per cent and in addition lifted lactate threshold (the single finest predictor of endurance general performance) by 12 for each cent.
Nonetheless, these Adult men have been untrained just before the study and didn't perform regular cycling workout routines in the research, Hence 스포츠중계 the applicability of these conclusions to critical athletes is questionable
The examine completed by R. C. Hickson and his colleagues with the College of Illinois at Chicago was substantially a lot more sensible. In that investigation, eight knowledgeable cyclists extra three days each week of energy instruction for their regular endurance routines around a ten-week interval. The power schooling was unbelievably simple, focusing on parallel squats (five sets of five reps for each exercise), knee extensions (3 sets of 5 reps), knee flexions (3 x five), and toe raises (3 x 25), all with relatively weighty resistance. The only real progression used in the program involved the quantity of resistance, which enhanced steadily as power enhanced.
However, the toughness coaching had a profoundly beneficial impact on cycling functionality. After ten months, the cyclists enhanced their ‘quick-term endurance’ (their capability to carry on Operating at a very large depth) by about eleven per cent, and they also expanded the amount of time they might pedal at an depth of eighty% V02max from seventy one to eighty five minutes, a couple of twenty-per cent up grade.
About the adverse side, we have study, performed by James Residence and his colleagues within the University of Cape Town in South Africa, seven endurance cyclists who averaged about two hundred kilometers of cycling weekly incorporated 3 strength schooling sessions into their regular plan. The strength method was somewhat unsophisticated, consisting of three sets of approximately 8 repetitions of hamstring curls, leg presses, and quadriceps extensions making use of rather significant resistance.
Immediately after six months, the toughness schooling had produced alternatively impressive gains in power (the gains averaged a tiny bit a lot more than 20 for every cent). On the other hand, genuine