The investigation carried out up to now on the consequences of pounds instruction on cyclists has introduced blended benefits. The analyze finished by Ben Hurley within the College of Maryland had ten healthful Adult males take up 스포츠중계 strength 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 twelve weeks, whilst 8 other nutritious Guys served as controls. Right after twelve weeks, the strength-qualified Gentlemen improved their endurance when biking at an intensity of 75 for every cent V02max by 33 per cent in addition to lifted lactate threshold (the single very best predictor of endurance overall performance) by twelve per cent.
Having said that, these Guys were being untrained ahead of the examine and didn't carry out common biking exercise sessions in the investigate, And so the applicability of these conclusions to significant athletes is questionable
The study carried out by R. C. Hickson and his colleagues for the University of Illinois at Chicago was significantly much more sensible. In that investigation, eight professional cyclists included 3 days per week of power teaching to their standard endurance routines above a ten-week period of time. The toughness schooling was amazingly easy, specializing in parallel squats (5 sets of five reps for each work out), knee extensions (three sets of five reps), knee flexions (3 x 5), and toe raises (3 x twenty five), all with relatively large resistance. The only real development utilized in This system associated the quantity of resistance, which improved steadily as strength enhanced.
Nevertheless, the toughness teaching had a profoundly constructive effect on biking effectiveness. Right after 10 weeks, the cyclists improved http://edition.cnn.com/search/?text=스포츠중계 their ‘limited-expression endurance’ (their capability to continue Functioning at an exceedingly high intensity) by about eleven per cent, and In addition they expanded the length of time they could pedal at an intensity of eighty% V02max from 71 to eighty five minutes, a few 20-per cent improve.
On the unfavorable side, We have now research, completed by James Dwelling and his colleagues in the College of Cape City in South Africa, seven endurance cyclists who averaged about 200 kilometers of cycling weekly incorporated a few power education classes into their regular routine. The strength program was relatively unsophisticated, consisting of three sets of as much as eight repetitions of hamstring curls, leg presses, and quadriceps extensions employing quite heavy resistance.
Soon after six weeks, the toughness instruction had created somewhat remarkable gains in power (the gains averaged a bit in excess of twenty for every cent). Nonetheless, genuine