Hej Anna och Philip! Kom att fundera på en grej härom dagen och tänkte att om det är nån som vet och har koll på läget så är det ni! Jo, jag har alltid varit en ensamvarg när det gäller min träning. Jag styrketränar ensam på gymmet eller springer en runda ensam (och trivs grymt med det, det här är mina stunder av fokus och energiladdning). Men, härom dagen hängde jag med min kompis till hennes gym och vi körde ett pass som hon brukar köra, som hon fått av en PT. Det var bara det att hon tyckte jag var värsta snigeln!! Vi gjorde styrkeövningar tex squats med kettlebells och övningar med trx-band, och medans hon gjorde två reps så hann jag en! Hon sa att man skulle göra det fortare för att öka förbränningen (vilket jag skiter i, jag vill bli stark!!). Jag gillar att ha kontroll genom hela rörelsen, känna att det är rätt muskel/muskelgrupp som arbetar, att jag inte belastar fel, att jag håller en stabil core och framförallt så älskar jag att känna känslan när det riktigt ”river och bultar” i en arbetande muskel. Men går jag till överdrift? Vad är bäst egentligen? Ska man hålla högt tempo eller? Eller är det olika beroende på vilket resultat man är ute efter? Vad säger ni?!
SVAR: Hej Lovisa! Du har helt rätt, du ska köra i det tempo du gör för att bibehålla kontrollen genom hela rörelsen för att aktivera maximalt antal muskelfibrer. Det är populärt idag med träng med högt tempo, snabba ryck och liknande men det är träningen i sig som är anpassad för tävlingar inom den grenen. Precis som du säger tränar du för att stärka musklerna och eventuellt öka volymen och då ser vi ingen anledning till att försöka göra om din styrketräning till ett förbränningspass, i sådana fall är det bättre att köra vanlig konditionsträning. Fortsätt som du gör och har hennes PT lagt upp ett schema som inte är anpassat för dina målsättningar är det onödigt för dig att köra det. Värt att veta är att ju bättre muskelkontakt och teknik man har desto högre tempo kan man hålla under själva rörelsen. Vilan mellan seten bör vara så pass länge att man orkar lyfta lika tungt igen. Kör man igång för snabbt kommer man inte att vara tillräckligt återhämtad och då måste man minska antingen antalet repetitioner eller vikten vilket inte ger optimala styrkeresultat.
/Anna och Philip
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