| Hoppelhoppel -> bessere Laufökonomie |  |
Ist vielleicht interessant für euch, auch wenn die meisten doch "knapp" über dem Durchschnittsalter der Probanden liegen dürften.
[https://www.nature.com/articles/s41598-023-30798-3]
The present study yielded three key findings. Firstly, six weeks of daily hopping exercise improve running economy and increase respiratory exchange ratio at higher running speeds (12 and 14 km/h) in amateur runners. Secondly, maximal aerobic capacity remains unaltered by hopping if regular running and exercise habits are maintained. Our findings are in line with earlier studies examining plyometric interventions in amateur athletes22 and highly trained runners18. They also corroborate the observation of Saunders et al.18 that the effects of plyometrics on running economy are more pronounced at higher running speeds. However, in contrast to the previous trials which used three weekly sessions with durations of up to 30 min as well as multiple jump exercises18,22, this study applied short daily bouts (net duration 5 min) consisting of one simple and easy-to-learn hopping exercise only. Our results suggest that regular endurance and concurrent plyometric training can be performed jointly by amateur runners, without complex programs and at a high frequency without leading to adverse events such as overuse injuries or pain. Finally, third, performing a progressive hopping protocol with a high exercise density seems to be safe in amateur athletes as no injury or other side effects related to the interventions were reported.
Das Trainingsrotokoll aus dem obigen Link:
[https://www.nature.com/articles/s41598-023-30798-3/tables/1]
Es zeigt sich mal wieder, dass absolut kein fancy shit notwendig ist.