{"id":4186,"date":"2015-08-07T10:00:33","date_gmt":"2015-08-07T08:00:33","guid":{"rendered":"http:\/\/www.sporttennis.it\/sef-italia\/?p=4186"},"modified":"2016-10-19T15:30:12","modified_gmt":"2016-10-19T13:30:12","slug":"la-frequenza-cardiaca-massima","status":"publish","type":"post","link":"https:\/\/www.sef-italia.it\/index.php\/2015\/08\/07\/la-frequenza-cardiaca-massima\/","title":{"rendered":"La Frequenza Cardiaca Massima"},"content":{"rendered":"

\"heart-665186_640-5af49dfb\"<\/p>\n

E’ importante per un buon preparatore atletico determinare la frequenza cardiaca massima (210 battiti o pi\u00f9) del nostro cavallo. Questa di determina notando il numero di battiti cardiaci sotto sforzo e riscontrando che pur continuando il lavoro intensamente per altri 1 o 2 minuti, dopo una certa soglia la frequenza cardiaca non aumenta pi\u00f9. Infatti, la frequenza cardiaca massima non aumenta neanche con l’allenamento, ma con l’et\u00e0 pu\u00f2 solo diminuire.<\/p>\n

Determinare la frequenza cardiaca massima ci consente di poter monitorare e stabilire scientificamente la tipologia di allenamento da adottare durante l’interval-training o il fartlek.<\/p>\n

Si possono ipotizzare 5 Intervalli di Allenamento:<\/p>\n

    \n
  1. \n

    Intervallo per l’attivit\u00e0 moderata: <\/strong>si moltiplica la frequenza cardiaca massima per 0,5 o per 0,6 e si usa all’inizio dell’allenamento. In questo intervallo entra in gioco la \u201cLong Slow Distance\u201d, la lunga e lenta distanza, e si bruciano pi\u00f9 grassi che carboidrati.<\/p>\n<\/li>\n

  2. \n

    Intervallo per il mantenimento:<\/strong> si moltiplica per 0,6 o 0,7 (120\/140 bt.) e in questo livello il cuore si rafforza e lavora in modo ottimale.<\/p>\n<\/li>\n

  3. \n

    Intervallo per il livello aerobico:<\/strong> si moltiplica per 0,7 e 0,8 (140\/160 bt.) e in questo livello si lavora non solo sul cuore, ma anche sul sistema respiratorio. Quando ci si allena in questo livello si aumenta il livello aerobico, la capacit\u00e0 di trasportare ossigeno verso i muscoli e di trasportare indietro l’anidride carbonica.<\/p>\n<\/li>\n

  4. \n

    Intervallo alla soglia anaerobica:<\/strong> si moltiplica per 0,8 e 0,9 (160\/180 bt.) e si aumenta la capacit\u00e0 dell’organismo di metabolizzare l’acido lattico e di allungare quindi il tempo di recupero, prima che il cavallo risenta delle sofferenze causate dall’accumulo di acido lattico e dalla mancanza di ossigeno.<\/p>\n<\/li>\n

  5. \n

    La Zona Rossa: <\/strong>si moltiplica per 0,9 e 0,100 (180\/200 bt.) ed \u00e8 un allenamento ad altissima intensit\u00e0. Si pratica solo quando il cavallo \u00e8 in grandissima forma fisica poich\u00e9 si lavora in assenza di ossigeno, cio\u00e8 i muscoli stanno utilizzando pi\u00f9 ossigeno di quanto l’organismo gli fornisce.<\/p>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    E’ importante per un buon preparatore atletico determinare la frequenza cardiaca massima (210 battiti o pi\u00f9) del nostro cavallo. Questa di determina […]<\/p>\n","protected":false},"author":83,"featured_media":4187,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,1],"tags":[],"yoast_head":"\r\nLa Frequenza Cardiaca Massima - SEF Italia<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.sef-italia.it\/index.php\/2015\/08\/07\/la-frequenza-cardiaca-massima\/\" \/>\r\n<meta property=\"og:locale\" content=\"it_IT\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"La Frequenza Cardiaca Massima - SEF Italia\" \/>\r\n<meta property=\"og:description\" content=\"E’ importante per un buon preparatore atletico determinare la frequenza cardiaca massima (210 battiti o pi\u00f9) del nostro cavallo. 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