Bildet over illustrerer det all trening handler om: å belaste kroppen på en slik måte at du bryter den litt (eller mye) ned ved hjelp av trening. For så å hvile nok til at kroppen er bedre rustet til å tåle den samme belastningen neste gang den eventuelt kommer (man får en overkompensasjon). Kroppen vår er veldig flott sånn sett. Hver gang kroppen blir stresset/belastet/trent forstår den at noe må skje for at den skal tåle dette stresset bedre neste gang. Derfor tilpasser den seg. Noen ganger kan vi belaste den for mye over tid slik at vi ikke rekker å restituere, og andre ganger kan treningen være så lite stressende for kroppen at du ikke får noe tilpasning i det hele tatt. Dette vil jeg ikke gå nærmere inn på her.
Figuren over er sentral i treningsprinsippet om belastning og tilpasning. En person som har bestemt seg for å trene mot et spesifikt mål (f.eks. et maraton, sykkelritt eller triathlon) må blant annet bruke dette prinsippet systematisk i treningsplanleggingen og treningsarbeidet som legges ned for å oppnå optimal progresjon på veien mot målet, ofte for å få progresjon i det hele tatt. Ta eksempelvis utholdenhetstrening. Her vil trening i ulike intensitets-soner påvirke kroppen på ulike måter. Dette er ikke bare avhengig av hvor intensive øktene er, men også hvor lang tid de varer. Høyintensive intervaller vil f.eks. hovedsakelig påvirke hjertets slagvolum, derimot vil lange lavintensive treningsøkter påvirke musklenes effektivitet i større grad enn de påvirker hjertet. Begge deler er viktig for å prestere best mulig i utholdenhetskonkurranser. Derfor gjelder det å ha innslag av både intervaller og langkjøringer av ulik karakter og lengde for å få mest mulig ut av treningen. Trener du derimot for mye kan det ende i overtrening, belastningsskader og sykdom.
Derfor er det viktig å sette seg ned og planlegge treningen en skal gjennomføre på en systematisk måte med tanke på prinsippet om belastning og tilpasning. Da blir det forhåpentligvis ikke for kort eller for lang tid mellom de ulike stimuliene som skal forbedre kroppens evne til å f.eks. løpe et maraton. Man har i tillegg god kontroll over hvor mye av treningen som skal forbedre de ulike egenskapene slik at det blir en god balanse mellom viktig trening og mindre viktig trening (sett i forhold til målet i enden). Man har også kontroll på progresjonen i treningen. Det er nemlig viktig å gi kroppen nye stimuli og utfordringer slik at man ikke stagnerer. Det siste man ønsker er en «lapskaus» av trening som ender opp med belastningsskader her, og feiltrening der. Dette er unødvendig og i de fleste tilfeller, med nok kunnskap og erfaring bak planen, mulig å forhindre. I figuren under kan man se tre eksempler på ulik systematikk i treningsarbeidet (Bompa & Haff): Den første grafen viser en som gjør et godt stykke treningsarbeid og har mest sannsynlig god kunnskap om trening, belastning og tilpasning i den enkelte idretten det trenes mot og jobber systematisk og progressivt mot målet sitt. Nummer to trener det samme gang etter gang og med samme belastning, og stagnerer fort i fremgangen sin. En annen som trener for mye og lar ikke kroppen restituere før neste økt kommer. Dermed vil prestasjonen gradvis synke inntil kroppen sier godt ifra med f.eks. sykdom og skader.
Her er fire gode bøker som kan leses i den forbindelse, både generelt og spesielt inn mot styrketrening og utholdenhetstrening.
- Treningslære, Gjerset m.fler 2012
- Periodization, Bompa & Haff 2009
- Utholdenhet – Trening som gir resultater, Frøyd m.fler 2008
- Styrketrening i teori og praksis, Raastad m.fler. 2010
Det er også mulig å ta kontakt med Angeltveit Physical Performance for å få fagfolk med lang erfaring og høy formell kompetanse til å hjelpe deg med treningsplanleggingen slik at du når målene dine effektivt med minimal sjanse for sykdom og skader underveis!
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