Članki.
Ni bistveno, da si najboljši, ampak da si vsak dan najboljša različica sebe in premaguješ izzive na svoji poti. To niso ovire, ki jih postavljajo drugi, temveč tvoji lastni izzivi, ki jih premaguješ brez primerjave z drugimi.
PREDSTAVITEV IN VPLIV IZBRANIH FIZIOLOŠKIH KAZALCEV DOLGOTRAJNEGA POHODA PO SLOVENSKI PLANINSKI POTI TELESNO ZELO DEJAVNEGA ODRASLEGA MOŠKEGA: ŠTUDIJA PRIMERA
PRESENTATION AND IMPACT OF SELECTED PHYSIOLOGICAL INDICATORS OF A LONG-TERM HIKE ON THE SLOVENIAN MOUNTAIN TRAIL OF A VERY PHYSICALLY ACTIVE ADULT MALE: A CASE STUDY
Matjaž Švajncer
IZVLEČEK
Večtedenski dolgotrajni pohod po Slovenski planinski poti (SPP), kjer pohodnik prehodi pot v celoti vezno od začetka do konca, predstavlja ekstremen vzdržljivostni izziv, ki vključuje dolgotrajno hojo z dodatnim bremenom po razgibanem terenu z občutno količino višinskih metrov vzpona/sestopa. Kljub pogostosti takšnih podvigov v športnorekreativnem okvirju ostajajo vplivi na telo relativno neraziskani. Namen te študije primera je predstaviti in analizirati izbrane fiziološke kazalce telesno zelo dejavnega odraslega moškega med pohodom po SPP. Raziskava temelji na podrobnem spremljanju posameznika med večtedenskim pohodom po SPP. Zbrane so bile podatkovne meritve z nosljivo tehnologijo (Polar M-430), vključno s srčnim utripom, energijsko porabo, opravljenimi višinskimi metri, urami hoje, obremenitvijo in priporočenim okrevanjem. Analiza je temeljila na opisni statistiki in primerjavi s predhodnimi raziskavami s področja dolgotrajnih vzdržljivostnih naporov. Preiskovanec je v povprečju dnevno prehodil 21,03±7,97 km, pri čemer je hodil 8 ur in 42 min±1 ura in 57 min na dan. Povprečna dnevna skupna višinska razlika vzpona in sestopa je znašala 2576±645 m. Povprečni srčni utrip med hojo je bil 98±7,8 utripov na minuto (51,8±4,1% najvišjega), najvišji zabeležen 176 utripov na minuto. Povprečna energijska poraba v času hoje je znašala 2992±609 kcal. V povprečju naj bi 59,97±4,2% energije prišlo iz naslova uporabe maščob. Frekvenca stopnje telesne obremenitve je bila 7x zahtevna, 16x zelo zahtevna in 8x ekstremna, kar je vplivalo na priporočen čas okrevanja po vsaki etapi, ki je v povprečju znašal 37,5±15,3 ur. Dolgotrajni pohod po SPP predstavlja resen telesni izziv, ki združuje visoke energijske zahteve, velike obremenitve mišično-skeletnega sistema, pomanjkljiv proces okrevanja in postopno kopičenje utrujenosti. Kljub metodološkim omejitvam, kot so majhen vzorec (študija primera) in subjektivnost meritev, odsotnost laboratorijskih meritev in možnost merilnih napak, študija prispeva k boljšemu razumevanju fizioloških značilnosti dolgotrajnega pohodništva oz. pohoda po SPP. Nadaljnje raziskave bi morale vključevati večje število preiskovancev, poglobljene meritve fizioloških kazalcev, tudi v povezavi s psihološko / sociološkimi kazalci, za razvoj celovitih smernic dolgotrajnega pohodništva.
Ključne besede: dolgotrajno pohodništvo, fiziološki odziv, vzdržljivostni napor, Slovenska planinska pot, športna rekreacija
ABSTRACT
A multi-week long-term thru-hike along the Slovenian Mountain Trail (SPP), where the hiker completes the entire trail from start to finish, represents an extreme endurance challenge that involves prolonged walking with additional load over rugged terrain with a significant amount of vertical meters of ascent/descent. Despite the frequency of such feats in the sports and recreational context, the effects on the body remain relatively unexplored. The purpose of this case study is to present and analyze selected physiological indicators of a physically very active adult male during a hike along the SPP. The research is based on detailed monitoring of the individual during a multi-week hike along the SPP. Data measurements were collected with wearable technology (Polar M-430), including heart rate, energy expenditure, vertical meters traveled, hours of walking, load, and recommended recovery. The analysis was based on descriptive statistics and comparison with previous research in the field of long-term endurance efforts. The subject walked an average of 21.03±7.97 km per day, walking for 8 hours and 42 minutes±1 hour and 57 minutes per day. The average daily total elevation gain of ascent and descent was 2576±645 m. The average heart rate during walking was 98±7.8 beats per minute (51.8±4.1% of the maximum), the highest recorded was 176 beats per minute. The average energy expenditure during walking was 2992±609 kcal. On average, 59.97±4.2% of the energy was expected to come from fat use. The frequency of the physical load level was 7x demanding, 16x very demanding and 8x extreme, which affected the recommended recovery time after each stage, which was 37.5±15.3 hours on average. Long-term hiking/trekking on the SPP represents a serious physical challenge, combining high energy demands, high loads on the musculoskeletal system, a deficient recovery process and a gradual accumulation of fatigue. Despite methodological limitations, such as a small sample (case study) and subjectivity of measurements, the absence of laboratory measurements and the possibility of measurement errors, the study contributes to a better understanding of the physiological characteristics of long-term hiking/trekking or hiking on the SPP. Further research should include a larger number of subjects, in-depth measurements of physiological indicators, also in connection with psychological / sociological indicators, to develop comprehensive guidelines for long-term hiking.
Key words: thru-hiking, physiological response, endurance effort, slovenian mountain trail, sports recreation
VPLIV DOLGOTRAJNEGA PRENEHANJA VADBE NA VZDRŽLJIVOST PRI MLAJŠIH NOGOMETAŠIH
THE EFFECT OF LONG-TERM DETRAINING ON ENDURANCE IN YOUNGER FOOTBALL PLAYERS
Matjaž Švajncer
IZVLEČEK
Cilj študije je bil raziskati vpliv dolgotrajnega prenehanja nogometne vadbe v poletnem času med eno in drugo vadbeno/tekmovalno sezono (8 tednov) pri mlajših nogometaših starih 9-15 let na aerobno vzdržljivost, kot eno ključnih sposobnosti v nogometni igri. Vzorec preiskovancev je bil sestavljen iz 34 nogometašev nogometne šole/kluba, ki vadijo v procesu šolanja igranja nogometa. Povprečna kronološka starost nogometašev je bila 11,99 ± 1,75 let. Ob koncu nogometne sezone in začetku nove so bile izvedene meritve (1) telesnih značilnosti in (2) vzdržljivosti z uporabo stopnjevanega tekaškega preizkusa. Rezultati raziskave na celotnem vzorcu pokažejo razliko v pretečeni razdalji, ki pa ni statistično značilna (x̄=-58,82m; p=0,131). »Začetniki« so po premoru celo boljši, pretečejo več (x̄=+37,65m; p=0,855), nasprotno »napredni« nogometaši pretečejo manj, zaznati je vpliv premora (x̄=-155,29m) s potrjeno statistično značilnostjo (p=0,036). Študija nakaže zanimivo razliko med začetniki in naprednimi nogometaši. Vzorec obravnavan kot celota vpliva premora ni potrdil, nasprotno je ločena analiza pri naprednih nogometaših, ki vadijo dalj časa kot začetniki, vpliv premora potrdila, prišlo je do upada aerobne vzdržljivosti. Večji upad je zaznati pri starejših in tistih, ki trenirajo več let, kar nakazuje tudi medsebojna povezanost spremenljivk.
Ključne besede: aerobna vzdržljivost, načrtovanje vadbe, mladinski nogomet, Jo-Jo preizkus
ABSTRACT
The aim of the study was to investigate the impact of a long-term detraining of football/soccer training during the summer between one training/competition season and another (8 weeks) in younger soccer players aged 9-15 years on aerobic endurance, as one of the key ability in the football/soccer game. The sample of subjects consisted of 34 football players of a football school/club. The average chronological age of the football players was 11.99 ± 1.75 years. At the end of the football season and the beginning of the new one, measurements of (1) physical characteristics and (2) endurance were performed using a graded running test. The results of the research on the entire sample show a difference in the run distance, but it is not statistically significant (x̄=-58.82m; p=0.131). "Beginners" are even better after a break, they run more (x̄=+37.65m; p=0.855), on the contrary, "advanced" footballers run less, the impact of the break is noticeable (x̄=-155.29m) with a confirmed statistical characteristic (p =0.036). The study suggests an interesting difference between novice and advanced soccer players. The sample considered as a whole did not confirm the impact of the break, on the contrary, a separate analysis of advanced soccer players who practice longer than beginners confirmed the impact of the break, there was a decline in aerobic endurance. A greater decline can be detected in the elderly and those who have been training for several years, which is also indicated by the correlation of the variables.
Key words: aerobic endurance, training periodization, youth football, Jo-Jo test
