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is goalkeeping the big
ex
pe
ri-m
en
ta
l!
easy and how far do
experiment
forwards run? we ask...
al
Is your heart In It?
Do you think your goalkeeper is a lazy, also an examination of the fitness of a A heart rate monitor is also useful
waste of space that stands there for keeper and an analysis of the health for an outfield player for the same
70 minutes while you run around like benefits of standing between the sticks reasons – if you can see that you enter
an amphetamine-fuelled chipmunk? for seventy minutes. the Anaerobic Zone (see below) when
Are you a goalkeeper who constantly running with the ball, followed by a
has to defend yourself – not just from
the m
eth
od
swift return to a recovery zone, then you
speeding balls but barrackings about know you’re in pretty good shape.
falling asleep on the job? In a unique So how did we do this? Using a Dunlop
experiment we analyse the REAL Heart Rate Monitor* which gives a USING A HEART RATE MONITOR TO
physical toll that a game takes out on heart rate reading every five seconds. IMPROVE YOUR FITNESS
Sussex University team goalkeeper The results are recorded and then Heart rate training zones are calculated
Matt Copeland, who wore a heart rate analysed after the match. The graph by taking into consideration your
monitor during his team’s 3-2 loss to (overleaf) shows that Matt coped well Maximum Heart Rate (MHR) and your
Surrey University. with the sudden physical demands Resting Heart Rate (RHR). Within each
of the match because the peaks are training zone, subtle physiological
the e
xper
ime
nt
followed by a fairly quick return to effects take place to enhance your
normality. This indicates that he has a fitness.
A competitive opening game of the good level of aerobic fitness. A less fit
season with both teams fired up to goal keeper would have a flatter line The Energy Efficient or Recovery Zone
take the first scalp of the year. A where his heart would not enter the – 78-118 BPM
match played with the ferocity and high intensity zone and neither would Training within this zone develops
enthusiasm of university freshers it dip down into a comfortable recovery basic endurance and aerobic capacity.
keen to catch their coach’s eye and area – this type of graph illustrates that All easy recovery running should be
to score some dazzling goals. Seven you are struggling to work hard and are completed at a maximum of 70%.
cards – four of them yellow, woodwork not recovering well. Another advantage to running in this
struck at both ends and penalty corners If you can quickly move from being zone is that while you are happily fat
aplenty. October’s British University inactive to mobile and back again – as burning you may lose weight and you
and Colleges Sport (BUCS) match Matt can – then this is also a good will be allowing your muscles to re-
between Sussex University men and way to keep fit. Such ‘interval’ training energise with glycogen, which has been
Surrey University men was the perfect techniques are common among expended during those faster paced
opportunity to test what stresses a sprinters and marathon runners, for workouts.
hockey goalkeeper endures. It was example.
The Aerobic Zone – 137 BPM
Training in this zone will develop
WIN!
your cardiovascular system. The
body’s ability to transport oxygen to,
Win a top-of-the- and carbon dioxide away from, the
range Dunlop heart working muscles can be developed and
monitor! improved. As you become fitter and
Simply answer this stronger from training in this zone it
question: will be possible to run some of your
long weekend runs at up to 75%, so
WHAT BPM DOES getting the benefits of some fat burning
YOUR HEART WORK and improved aerobic capacity.
AT TO BE IN THE The Anaerobic Zone – 157-176 BPM
‘RECOVERY ZONE’? Training in this zone will develop
your lactic acid system. During these
And email the number heart rates, the amount of fat being
to editor@pushhockey. utilised as the main source of energy
co.uk or text to is greatly reduced and glycogen stored
07530945349 in the muscle is predominantly used.
Competition closes One of the by-products of burning
31st November. this glycogen is lactic acid. There is a
Winner will be notified point at which the body can no longer
after that date. remove the lactic acid from the working
A
ge 31
muscles quickly enough. This is your P
anaerobic threshold (AT). Through the
ush
p
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