Uphill running training

The use of this particular medium allows an improvement of its performance.

To fully understand the best effectiveness we have to classify it based on the length in:

Short climbs, including stretches ranging from 60 to 100 meters.
Medium climbs, including sections ranging from 1000 to 3000 meters.
Long climbs, including stretches ranging from 6 to 10 kilometers.

Short climbs are characterized by a rapid increase in heart rate. This training stimulus allows the improvement of the heart’s ability to pump blood. To be effective, the repetitions must be carried out at a speed close to the maximum possible. The recovery must be active and will lower the frequency values near or below 130 beats per minute.

Through the medium and long climbs we work instead on improving the final part of the marathon. Aimed at those athletes who have a loss of performance in the final race. The work is based on the recruitment not only of slow fibers but also of fast ones. The increase in force that is exercised leads to a higher intervention of fast fibers. In particular the activation of the slow – oxidative ones is first, followed by the fast – glycolytic ones. Sustained speed leads to the formation of small amounts of lactic acid. This low concentration is what determines in the fibers themselves an increase in the number and volume of the mitochondria and therefore the ability to use oxygen.

Good workout.

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