“הייתי בחו”ל ועשיתי 20,000 צעדים ביום !” אמרה לי אחת המתאמנות שלי.
“הדופק שלי במנוחה הוא 60, זה בסדר?” אמרה אחת אחרת
“אני יכולה לתכנן את האימונים שלי מראש ולהגיע לאימון פשוט לעבוד”.
“אני לא מאמינה שרצתי את המקטע הזה כל כך מהר!”
אלו רק חלק מהתגובות שאני מקבלת ממתאמנים ומעוקבים ברשתות החברתיות, כשהם מבינים כמה יכולות יש לשעון האימונים (שעון ריצה) שלהם וכמה הוא עוזר להם להישאר עם היד על הדופק, תרתי משמע.
מהצד שלי, כמאמנת, אני יכולה לראות בדיוק איך התנהל האימון שלהם, אם הם לקחו מנוחות ארוכות יותר מהתכנון, רצו לאט או מהר יותר מהצפוי, עצרו, כמה הם טיפסו, מה אורך הצעד ותדירות הצעד (קאדנס) שלהם, איך הדופק שלהם הגיב, ואפילו איפה הם ביצעו את האימון (הכי סטוקרי שלי 😊 ) ועוד.
כמו שאתם כבר יודעים (מניחה לפחות שאתם יודעים? ) אני רצה כבר 16 שנים, ושעון ריצה היה אחד ה”אקססוריז” הראשונים שקניתי.
זה לא היה מפינוק, או סתם רצון לבזבז, וממש לא משתווה להשקעה בקניית מסילת ריצה או מכשיר אליפטיקל הבייתה (לא מבחינה כלכלית ולא מבחינה שימושית, שכמו ברוב הבתים שאני מכירה הם הופכים לעוד מתלה בגדים). זה היה כדי לדעת יותר ולראות איך אני מתנהלת באימון ואיך הגוף שלי מגיב.
גם במהלך ההיריון, הראשון שהתאמנתי עד יומיים לפני הלידה והשני (תאומים) שהתאמנתי עד שבוע 28 (והייתי ממשיכה כנראה אם לא הייתי נכנסת לשמירה), לא זזתי בלי השעון. המעקב על הדופק היה פשוט מאסט מבחינתי.
אז כדי לנסות להסביר לכם למה שעון האימונים של גרמין הוא ההוצאה הכי משתלמת שתוכלו לעשות, קיבלתי ממתן שושני, המנהל המקצועי בגרמין, שעון forerunner 245, יצאתי איתו לסיבוב (תרתי משמע), והחלטתי לשתף אתכם במה שהוא יכול להציע לכם:
חלק מהפונקציות (בעיקר הבסיסיות יותר) מופיעות גם בשעוני גרמין אחרים, פחות מתקדמים, אבל השילוב של כל המטריקות יחד עם המדידה המדויקת והמתקדמת שלו, מציגה לנו מצג מדויק, טוב ונכון יותר.
נתחיל בערך בדבר היחיד שהוא לא יכול לעשות – הוא לא יכול להתאמן בשבילם. באסה? תלוי למי 😊
ועכשיו ברצינות – השעון הוא שעון ריצה ואימונים אבל גם מאפשר לנו לראות מה מצבנו הפיזי בריאותי במהלך היום.
הוא מודד – דופק, מיקום (באמצעות לווינים) וסטורציית חמצן*
נשמע בסיסי? לא ממש. כי אלו רק המטריקות אשר באמצעותם הוא עושה את הקסמים שלו, כלומר, באמצעותם הוא מחשב את כל שאר ה”מסקנות” שלו.
מה אנחנו יכולים לראות בשעון ואיך זה יכול לעזור לנו בכל אימון – תוך כדי ואחרי כדי להשתפר בעתיד ?
לאימון ספציפי:
- קצב/מהירות נוכחי
- קצב/מהירות ממוצע לאימון וללאפ (מקטע) ספציפי
- דופק
על מנת להשתפר, אנחנו עובדים עם תוכנית אימון לפי קצבים, אותה בנה לנו המאמן שלנו או אנחנו לעצמנו, בהתאם לרמת הכושר הנוכחי.
יש חשיבות גבוהה בעבודה באחוזי דופק מדויקים ככל הניתן, בהתאם למטרת האימון. אחוז מדופק מירבי – גבוה, בינוני או נמוך.
בהתאם לקצב אותו אנחנו רצים באימון, במקטע ספציפי, אנחנו יכולים לראות האם אנחנו עומדים במטרות האימון, ואם למשל, הקצב איטי יותר ויש לנו אפשרות אנחנו נגביר, וגם ההפך.
המעקב אחרי הקצב הוא חשוב ומחייב דיוק של מערכת הלוויין איתה אנחנו עובדים (ולכן אני תמיד אומרת למתאמנים לא להתחיל אימון עד שהשעון לא מצא GPS ),
לכן, ככל שהלוויין אליו השעון מחובר אמין ומדויק יותר – כך גם הקצב שמראה השעון.
תחשבו איזה מתסכל זה לחשוב שהיינו על קצב מסוים, ואז להגיע לתחרות ולראות שאנחנו ממש לא איפה שחשבנו שאנחנו מבחינת רמת הכושר.
בגרמין 245 חיישן ה-GPS מאפשר בחירה באחת מהבאות:
- מערכות הניווט הלווייניות של ארצות הברית (GPS)
- של רוסיה (GLONASS)
- של האיחוד האירופי (גלילאו)
מה שמאפשר לו דיוק אף יותר גבוה מהמתחרים, בהתאם למיקום בו אנחנו נמצאים (ומתאמנים).
מה אנחנו יכולים לראות בשעון בשביל לעבוד על שיפור עתידי:
- קאדנס – קצב צעדים בדקה. המטרה היא שקצב הצעדים יהיה גבוה ככל הניתן, ולפחות 170-180. במידה והקצב נמוך יותר, נבצע אימוני טכניקה על מנת לשפר אותו.
- אורך צעד – מהירות הריצה שלנו היא מכפלה של הקאדנס באורך הצעד. כשאנחנו רוצים לשפר את מהירות הריצה שלנו, מעבר לקאדנס נעבוד גם על אורך הצעד עם תרגילים רלוונטיים.
- גרמין קואץ’ (COACH) – אפשרות להיעזר בגרמין על מנת לבנות תוכנית אימונים, מותאמת אישית ודינמית בהתאם ליעדים ולאורח החיים שלנו. הפיצ’ר הזה קיים אך ורק בשעוני ה FORERUNNER החדשים (45, 245, 645, 935 ו945 – כולל המיוזיק, וסדרת הפניקס)
ועוד…
מטריקות יומיומיות ואימוניות חשובות:
- שינה! ואיכות השינה. כולל סטורציית חמצן בשינה. השינה מחולקת לשינה קלה, עמוקה, REM, וזמני ערות. השעון יודע לזהות מתי אנחנו נמצאים בכל שלב ולחלק לנו את השינה בהתאם.
- צעדים – כמה צעדים עשיתי היום, נכון לעכשיו והיחס ליעד כמות הצעדים היומית. ברגע שהגענו ליעד – מקבלים התראה והודעת “כל הכבוד”. כיף 😊
- רמת סטרס (מפורט בהמשך)
- מה מצב ה”בטריה” שלי (מפורט בהמשך)
- סיכום של כל הפעילות היומית שלי במסך אחד – צעדים, מרחק או משך אימון, כמות קלוריות ש”נשרפו” ועוד.
- עומס אימוני בשבוע האחרון – גבוה, נמוך, בינוני, ובהתאם אליו כמה שעות מנוחה הוא ממליץ לי לנוח.
- Vo2Max נכון להיום
- צפי לתוצאות במירוצים, החל מ5 ק”מ ועד ל42.2 – מרתון מלא, בהתאם לאימונים האחרונים.
מאיזה פונקציות של השעון אני הכי התלהבתי?
1. SOS / assistance – מכירים לחצני מצוקה? אז כזה, רק בשעון.
הכפתור הזה נועד למקרי חירום, ובמצבים כאלו, הוא מודיע לאנשי קשר שבחרתם מראש, שאתם נמצאים במצוקה. אם נפלתם או אתם הולכים במקום חשוך ומרגישים לא בטוחים – מישהו עוקב אחריכם או כל דבר אחר חס וחלילה, לחיצה על הכפתור הזה תשלח הודעה + מיקום נוכחי שלכם (GPS זוכרים?) לאנשי הקשר.
2. Body battery- מודד את מאגרי האנרגיה בגוף כל הזמן ומאפשר לתכנן ביום את הזמנים המושלמים לפעילות ולמנוחה. למשל – אם עשיתי אימון עצים, “הבטריה” שלי תרד אבל מנוחה ורגיעה יעלו אותה. כמובן שגם שינה 😊
3. Stress level – מודד את רמות הלחץ והמתח בגוף, מדרג אותם בארבע רמות – מנוחה, סטרס נמוך, בינוני וגבוה ומציע זמני רגיעה. משפיע גם על ה”בטריה” שלנו.
4. מוזיקה רבותיי מוזיקה! ממזמן הפסקתי לרוץ עם טלפון, מעבר לעובדה שזה פשוט לא נוח, מעיק (בעיקר ככל שהטלפונים גדלים) ומכוער למות בכל אזור בגוף – על הזרוע, או בחגורת בטן מוזרה (מצטערת למי שכן רץ עם טלפון), או לא הגיוני לרוץ איתו ביד, ריצה בלי טלפון נותנת לי זמן ניתוק מהנייד שאני דיי דבוקה אליו ברוב שעות היום (ואני בטוחה שאני לא היחידה). עד עכשיו רצתי עם נגן קטן שהיה מחובר לי למכנס, או לחולצה, או בכיס האחורי של המכנס ריצה. הוא היה אחלה פתרון אבל חייב אותי להוריד מוזיקה (ששששש…..) ולעדכן אותו, או להמשיך לשמוע אותם שירים במשך שנים… וגם, לזכור להטעין אותו, אז אחרי כמה ריצות שלא הייתה לו בטריה, וכשהבנתי שאני שומעת את אותה מוזיקה במשך שנתיים, הבנתי שהגיע הזמן להשתדרג בשעון עם מוזיקה. יאיי!
ועכשיו יש לי מוזיקה בשעון! פלייליסטים שלמים של ספוטיפיי, ואפס התעסקות בעוד אביזר.
5. אני בוחרת מה לראות בתצוגה הראשית בנוסף לשעה – מצב הקילומטרז’ השבועי, תאריך, זריחה/שקיעה, לראות רק את השעון בתצוגה כזו או אחרת, ועוד.
6. כל סוג אימון אפשרי וניתן למעקב בשעון. החל מריצה, אופניים, שחייה וכלה באימוני כוח, פילאטיס ועוד. ניתן לעדכן את המשקל ומספר החזרות, ובכך לעקוב בקלות על ההתקדמות והשיפור שלנו, לא רק באימוני ריצה. ולא רק זה, השעון מזהה את מספר התנועות/תנוחות שאנחנו עושים באימון (כוח, יוגה, פילאטיס), ואפילו מזהה את סוג התרגיל !
כמובן שיש לו עוד המון אפשרויות, פונקציות, פיצ’רים, אבל נשמור אותם לפוסטים הבאים 😊
מה דעתי על שעוני ריצה בכלליות ועל גרמין באופן ספציפי?
גרמין הוא מבחינתי שעון הריצה הטוב ביותר וזו מבחינתי איכות ללא פשרות. היו לי לא מעט הצעות לקבל שעונים של חברות אחרות ומבחינתי הן לא היו רלוונטיות.
לפני שתגידו “שעוני דופק הם אולי טובים אבל הם ממש מכוערים” – כנסו להציץ ותראו כמה דגמים יפים יש. הכל תלוי תקציב ומטרות.
תבינו, שעון דופק הוא לא סתם שעון, ואולי הוא יקר יותר משעון “רגיל” אבל אם תבינו שההשקעה בו שקולה להשקעה בבריאות שלכם וב”דרייב” שלכם להמשיך להתאמן – תבינו שזה לגמרי שווה את ההשקעה.
מתלבטים איזה שעון לרכוש? רוצים לשדרג את השעון שלכם? שתפו בתגובות ואשמח לעזור😊
*סטורציה היא רמת החמצן בדם, ומדידת סטורציה היא בדיקה המתבצעת לטובת מדידת רמת החמצן בדם.
קרדיט צילום: גילה שוסטר
יש לי פניקס 5XT , אני מאוד ממליץ על גרמין במיוחד אבל כל שעון אחר גם יכול ללעזור. חשוב לציין שהשעון לא תמיד כזה פשוט להבנה
יש לי הרבה שעות של ניסוי ותהיה בכדי להפעיל בו תכונות מסויימות
בהחלט. יש הרבה סרטונים ומדריכים וגם אני אנסה לעזור (לפחות בשעונים שאני מכירה היטב), אבל בסופו של דבר אין יותר טוב מפשוט לשבת וללמוד את השעון. תודה חגי !
יופי של פוסט!
מזכיר רק שאם הכוונה היא לרוץ ללא טלפון בשביל המוזיקה, אז כמובן ש ה SOS לא יעבוד. זה די טרוויאלי כמובן, אבל משהו שאנשים צריכים לדעת.
אחלה פוסט !
בהחלט עושה חשק.
רק משהו קטןשלא הבנתי, אם את רצה בלי טלפון איך נשלחת ההודעה במקרה של חירום? יש סים בשעון?
האמת שבשביל הפונקציה הזו כן צריך את הנייד איתנו. צודק. זה כנראה לא היה ברור בפוסט.
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