Kikokotoo cha ACWR
Uwiano wa mzigo wa kazi wa papo hapo na wa muda mrefu na eneo la hatari
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipojumla ya mzigo wa mazoezi wa wiki hii, k.m. 2400
wastani wa mzigo wako wa kila wiki kwa wiki 4, k.m. 2000
Kikokotoo cha ACWR
Majeraha mengi ya mazoezi hayatokani na kutokuwa na umbo bali na kufanya mengi kupita kiasi haraka sana. Uwiano wa mzigo wa kazi wa papo hapo na wa muda mrefu hupima mzigo wa wiki hii dhidi ya wiki nne zilizopita. Ingiza mizigo yako ya papo hapo na ya muda mrefu na kikokotoo hiki kitarudisha ACWR yako na eneo la hatari unaloangukia, ili uweze kuona ongezeko hatari mapema na kuweka maendeleo ya mzigo katika eneo bora linalotegemea ushahidi.
Uwiano wa mzigo wa kazi wa papo hapo na wa muda mrefu (ACWR) hulinganisha mzigo wa mazoezi wa wiki hii na wastani wako unaozunguka wa wiki 4. Uwiano wa karibu 0.8–1.3 ndio "eneo bora" linalohusishwa na hatari ndogo zaidi ya jeraha; chini ya 0.8 huonyesha mazoezi pungufu na kupoteza umbo, ilhali zaidi ya 1.5 ni eneo la hatari ambapo ongezeko la ghafla la mzigo huongeza sana hatari ya jeraha la tishu laini. Tumia kipimo kile kile cha mzigo (kwa mfano session-RPE katika AU) kwa nambari zote mbili na ongeza mzigo wa muda mrefu hatua kwa hatua.
Maswali Yanayoulizwa Mara kwa Mara
- What is the acute:chronic workload ratio (ACWR)?
- ACWR compares your recent training load (acute, usually the past 7 days) to your longer-term load (chronic, typically the rolling 28-day average). It is a simple gauge of whether you are ramping up too fast relative to what your body is conditioned for.
- How do you calculate ACWR?
- Divide your acute load by your chronic load: ACWR = 7-day load / 28-day average load. Enter both numbers and the calculator returns the ratio plus its risk zone. Use a consistent load metric such as session-RPE, distance, or training minutes for both inputs.
- What is a good ACWR value?
- A ratio of roughly 0.8-1.3 is the commonly cited sweet spot for managing injury risk, while values above about 1.5 mark a danger zone of rapid load spikes. Very low ratios suggest undertraining. Aim for gradual, steady increases week to week.