- Riding uphill redoubles muscle building!
In the course of the vertical drop, the resistance related to its own weight is multiplied by the slope. Result, in the situation of adaptation to the coast, the position of the body changes and the muscular work differs from a run flat.
Running in a slope, our bust leans slightly and remains in the extension of the leg, which grows to make the most of the extensor muscles of the thigh.
- Running uphill develops our work on the mind
While you dream of turning your heels in front of this abrupt coast, you will seek in you the will not to give up and learn to balance the sessions of ribs with descents or dishes.
- Vertical training increases our stamina
If achieving physical effort is the goal, maintaining it depends on our stamina. Running uphill increases our cardiovascular capacity to better withstand physical exertion.
Some tips for getting into rib training
Before starting, it is important to plan a warm-up at the height of this effort A jogging of 20 to 30 min more and more dynamic as well as stretching exercises are recommended.
One session a week, over a period of four to eight weeks, is a minimum for real muscular effects.
Typical modalities of training in short ribs:
• Medium to strong slope (5% and up to 8-10%)
• Efforts less than a minute (50m to 250m)
• High intensity (close to 100% of the maximum aerobic power)
• Long recovery (of the order of three times the effort time)
Typical methods of training in long ribs :
• Efforts ranging from 2 to 10min
• Slight to moderate slope (2-5%)
• Low intensity, slightly higher than the endurance threshold.
• Short recovery (equal to or 50% of the effort time, trotting downhill or uphill)
