Kupanga Mphamvu ndi Kuwotcha Mphamvu Zochita Zolimbitsa Thupi
Thupi lanu limagwiritsa ntchito mitundu iwiri ya kagayidwe kake ka masewera olimbitsa thupi kuti mupereke mafuta oyenera minofu yanu. Phunzirani za kugwiritsidwa ntchito kwa aerobic ndi anaerobic metabolism, momwe amagwirira ntchito, ndi zomwe zimatanthauza kwa inu pamene mukuchita masewera olimbitsa thupi.
Manerobic metabolism ndi kulengedwa kwa mphamvu kupyolera kwa kutentha kwa chakudya m'thupi mulibe oxygen. Izi zimachitika pamene mapapu anu sangathe kuika mpweya wokwanira m'magazi kuti mukhale ndi zofunikira za minofu yanu.
Nthawi zambiri amagwiritsidwa ntchito pang'onopang'ono, monga pamene mupita ku sprint pamene mukuyenda kapena kuyendetsa njinga kapena pamene mukunyamula zolemetsa zolemetsa.
Ngati mpweya ulibe mokwanira m'magazi, shuga ndi glycogen sizikhoza kuphwanyidwa mpaka carbon dioxide ndi madzi. Mmalo mwake, lactic acid imapangidwa, yomwe imatha kumangirira minofu ndi kuchepetsa minofu ntchito.
Matenda a aerobic ndi momwe thupi lanu limapangitsira mphamvu pogwiritsa ntchito mafuta, amino acid, ndi mafuta pamaso pa oksijeni. Kutentha kumatanthauza kutentha, chifukwa chake izi zimatchedwa shuga, mafuta, ndi mapuloteni okonzekera mphamvu. Matenda a aerobic amagwiritsidwa ntchito popanga mphamvu zogwiritsira ntchito komanso ntchito zina. Zitsanzo za zochitika zomwe zimagwiritsa ntchito mphamvu ya aerobic zimaphatikizapo kuyenda, kuthamanga, kapena njinga zamoto pogwiritsa ntchito khama.
Thupi lanu nthawi zambiri limasintha pakati pa aerobic ndi anaerobic kagayidwe ka masewera ndi masewera olimbitsa thupi omwe amafuna kupuma kwapiringu pang'onopang'ono komanso kuthamanga kolimba, monga mpira, tennis, ndi basketball.
Tanthauzo la Metabolism ndi kumene Icho Chimachitika
Metabolism imatanthawuza momwe thupi lanu limagwiritsira ntchito kuthetsa zakudya zowonjezera, mawonekedwe a maselo amatha kugwiritsa ntchito mphamvu, ndipo amagwiritsa ntchito mankhwalawa kuti apange ntchito zamaselo. Thupi lanu limapangitsa mavitamini kuti aswe chakudya mu shuga, mapuloteni, ndi mafuta. Kenaka selo iliyonse ya thupi lanu imatha kutenga izi ndi kuzigwiritsa ntchito mu njira ya aerobic kapena anaerobic njira zamagetsi kupanga adenosine triphosphate (ATP) yomwe ndi mafuta ogwiritsidwa ntchito mu selo.
Zakudya zoperekedwa kuchokera ku chakudya zimatenthedwa m'njirayi kuti zibweretse mphamvu mu selo iliyonse. Momwe thupi lanu limagwirira ntchito limaphatikizapo kupweteka kwa minofu, kupuma, kugawidwa kwa magazi, kusunga kutentha kwa thupi, kudya chakudya, kuthetsa zinyalala, ndi ntchito za ubongo ndi zamanjenje. Mlingo umene mumapsereza makilogalamu amatchedwa kuchuluka kwa thupi lanu.
Pakati pa maseŵera olimbitsa thupi, sikuti mumangowonjezera kagayidwe kamene mumatumbo anu komanso mumayendedwe anu ndi kupuma kwanu. Muyenera kupuma mofulumira ndi kuthamanga kwa mtima kuti mupereke oxygen ndi zakudya ku minofu yanu. Thupi lanu liyeneranso kugwira ntchito molimbika pofuna kupewa kutentha kwambiri, monga kupyolera thukuta.
Anaerobic Metabolism vs. Aerobic Metabolism
Anaerobic metabolism sizothandiza ngati aerobic metabolism. Molekyu wa shuga ukhoza kutulutsa maselo atatu a ATP pansi pa anaerobic metabolism, pamene imapanga 39 ndi matenda aerobic metabolism. ATP ndiyo yomwe imayambitsa minofu.
Anaerobic metabolism ingagwiritse ntchito shuga ndi glycogen, pamene matenda a metabolism amatha kuchepetsa mafuta ndi mapuloteni. Kuchita masewera olimbitsa thupi m'dera la anaerobic komanso m'dera lofiira ndi mtima woposa 85 peresenti ya kukula kwa mtima wanu kumayambitsa kugwiritsa ntchito anaerobic kagayidwe kamene kamayambitsa minofu.
Pamene thupi lanu mwachibadwa limagwiritsa ntchito njira zamagetsi zomwe zingapangitse kuti ntchitoyo itheke, muli ndi kusankha komwe mukuchita mwakhama. Mapulogalamu a masewera ndi zochitika zosiyanasiyana amapangidwa kuti agwiritse ntchito bwino aerobic ndi anaerobic kagayidwe kake.
Kodi Anaerobic Metabolism ndi Lactic Acid Zimakukhudzani Bwanji Pa Kuchita Zochita?
Mankhwala a Lactic amachokera ku anaerobic glycolysis ndi anaerobic metabolism, zomwe zimapezeka nthawi yochita masewera olimbitsa thupi. Ngakhale kuti lactic asidi amagwiritsidwa ntchito monga mafuta pamtima, kuchuluka kwa lactic acid m'matumbo anu amachepetsa kuchepetsa kutsitsa, kukulepheretsani kuti mupitirize kugwira bwino ntchito.
Pamene minofu yanu imagwiritsa ntchito anaerobic metabolism, lactic acid imapangidwa mumaselo anu a minofu. Pochita masewera olimbitsa thupi, amatha kufalikira m'maselo, koma amakhala ndi mphamvu zolimba zomwe zimamangirira. Pamene mukumanga lactic acid kwambiri, minofu yanu imatentha ndipo imatopa.
Kawirikawiri, izi zimamveka muzochita monga kukweza kulemera, koma mungathe kuzipeza pamene mukuyenda kapena kuyendetsa njinga pamtunda kapena pamtunda. Mukukakamizika kuti mubwerere ndi kuchepetsa kuti minofu yanu ikhoze kupuma ndikulola kuti lactic acid ikhale yosiyana ndi maselo. Mankhwala a lactic amayambanso kukonzedwa ndi chiwindi mu shuga kuti agwiritse ntchito mafuta, potsirizira pake.
Nazi mfundo zochepa zokhudzana ndi momwe anaerobic kagayidwe kathu kamakhudzira thupi lanu pakuchita masewera olimbitsa thupi:
- Kupititsa kulemera kwa thupi ndi mphamvu zina zimagwiritsira ntchito anaerobic kagayidwe kake pamene akupereka khama m'kanthawi kochepa.
- Mukamayendetsa njinga mofulumira thupi lanu limatembenukira ku anaerobic metabolism kuti mupeze mphamvu zokwanira.
- Minofu ya sprinters imagwiritsa ntchito anaerobic metabolism kuti ikupweteke minofu yawo panthawi yofulumira kwambiri.
- Anaerobic metabolism imapanga lactic asidi, yomwe imatha kumanga minofu mpaka pamene "mumamva kutentha." Kutentha kotentha kumeneku ndi zotsatira zachibadwa za anaerobic metabolism.
- Minofu yofulumira kwambiri imadalira kwambiri pa anaerobic metabolism kuti iwonongeke mwamsanga, koma imatopa mofulumira kwambiri.
- Pokhala ndi nthawi yayitali, mungathe kuchita masewera olimbitsa thupi monga kupirira mukuthamanga kwa anaerobic monga momwe anaerobic metabolism ikufunira mutapitirira 90 peresenti ya kuthamanga kwa mtima .
Mmene Mungayendetse Buildup wa Lactic Acid
Mungathe kusintha mfundo yomwe lactic acid imamanga ndi mapulogalamu enaake. Othawa masewera amawagwiritsa ntchito izi kuti apititse patsogolo ntchito yawo. Zimaphatikizapo kachitidwe ka nthawi kapena maphunziro odziwika omwe adzawafikitse kumalo awo a lactate. N'kofunikanso kukhala ndi zakudya zoyenera kuti minofu yanu ikhale yabwino ndi glycogen ngati mafuta. Malo otchedwa lactate amatha kufika pakati pa 50 peresenti mpaka 80 peresenti ya wothamanga wa VO2 max (kuthamanga kwa oxygen). Kwa othamanga okhwima angathe kuwonjezeredwa kwambiri, kuwalola kuti ayese khama muzochita zawo.
Zambiri za Aerobic Metabolism
Mu njira yowonongeka kwa thupi, thupi la munthu limagwiritsa ntchito molekyu wa shuga kuti apange ma molekyulu 36 adenosine triphosphate (ATP). ATP ndi zomwe zimawombetsa minofu yanu. Manerobic metabolism, yomwe imagwiritsidwa ntchito molimbika mitsempha ya minofu, imangotulutsa maselo awiri a ATP pa molecule yamagazi, motero sichitha bwino kwambiri.
Matenda a aerobic ndi mbali ya kupuma kwa maselo ndipo zimaphatikizapo maselo anu kupanga mphamvu kudzera glycolysis, citric acid ulendo, ndi electron transport / oxidative phosphorylation. Pali zambiri zomwe zimapangidwira momwe thupi limapangira mphamvu zogonana .
Mmene Thupi Lanu Linagwiritsira Ntchito Metabolism Aerobic
Thupi limagwiritsira ntchito mphamvu ya aerobic kuti ikhale ndi mphamvu tsiku lonse kuti ikhale yogwira ntchito nthawi zonse ndi maselo, minofu, ndi ziwalo. Ichi ndichifukwa chake muli ndi mlingo wamafuta oyenera, kutentha kwa calorie kuti mukhalebe ndi thupi lokhazikika, kupatulapo zochitika za thupi zomwe zatenthedwa. Thupi lokhala ndi moyo nthawizonse limawotcha zakudya zina, ngakhale pogona.
Chifukwa cha kuchepa kwa magazi ndi chifukwa chake m'mapapu anu amalandira mpweya wokwanira kuti azitengedwera ndi hemoglobini m'magazi anu. Mpweya wa okosijeni umagwiritsidwa ntchito poyambitsa mavitamini kuti oxyidize nthuga ndi maatomu a oxygen omwe amatha kusakanikirana ndi kaboni mu molekyu wa carbon dioxide.
Ndalama zokhazokha zomwe zimagwiritsidwa ntchito popanga madzi ndi carbon dioxide ndi madzi. Thupi lanu limataya zinthu izi pogwiritsa ntchito kupuma, kutukuta ndi kukodza. Poyerekeza ndi anaerobic metabolism, yomwe imatulutsa lactic acid, kachilombo ka aerobic kamapanga mankhwala omwe amatha kuwuchotsa m'thupi.
N'chifukwa Chiyani Mukufuna Kugwiritsa Ntchito Aerobic Metabolism Pochita Zochita?
Zochita masewera olimbitsa thupi zimachitika pamtunda wa mtima pansi pa 85 peresenti ya kuthamanga mtima kwa mtima ndipo sagwiritsira ntchito mphamvu zopanda mphamvu. Thupi lanu limatha kukhalabe ndi mphamvu yowonjezera mwa kuwononga chakudya ndi mafuta ndi njira zowonongeka.
Pakati pa maseŵera olimbitsa thupi, kugwiritsa ntchito mphamvu yowonongeka kwa mphamvu kumapangitsa kuti minofu ikhale yopweteka kwambiri kuposa momwe imachitikira ndi anaerobic kagayidwe kake. Ndi njira yotentha yoyera yopanda mankhwala omwe amachititsa kuti munthu azivutika kwambiri. Anaerobic metabolism amachititsa kupanga lactic asidi. Mukumva kuti mukuyaka ndikutopa mofulumira pamene kumangika mu minofu yomwe ikugwiritsidwa ntchito mwamphamvu. Zimayambitsanso kuchepetsa kupweteka kwa minofu yoyamba , zomwe mumamva tsiku lotsatira. Maphunziro olimbitsa thupi, kulumphira, ndi sprinting ndi mitundu yosiyanasiyana ya masewera olimbitsa thupi omwe amagwiritsa ntchito njira za anaerobic zamatsenga.
Pa msinkhu wochita masewera olimbitsa thupi , mukupuma mokwanira ndipo zofunikira za minofu zanu za ATP ndizowonjezereka komanso zowonjezereka kuti muthe kutaya glycogen mu shuga ndi kusonkhanitsa mafuta osungidwa kuti muwononge mphamvu. Mungathenso kutenga mavitamini omwe thupi lingagwiritse ntchito masitolo onse asanathe. Ochita masewera omwe amawapeza bwino kapena "akugwetsa khoma."
Zitsanzo za Zochita za Aerobic
Zochita za aerobic zimagwiritsa ntchito magulu akuluakulu a minofu kuti achite zomwezo kwa mphindi 10 panthawi imodzi. Izi zimadzutsa mpweya wanu ndi kupuma kwa thupi pamene thupi lanu limatulutsa oksijeni kufunika kwa minofu yanu kuti muyambe kugwiritsira ntchito mthupi. Izi zimayaka shuga ndi mafuta kuti azitha mphamvu.
Imodzi mwa zovuta zozizwitsa za aerobic ikuyenda mofulumira kumene mungakhale mukupuma molimbika pang'ono koma komabe mungathe kuyankhula mu ziganizo zonse. Kuyenda mofulumira kwa maola 30 patsiku kungapereke chithandizo cholimbikitsidwa kuti thupi lanu likhale labwino.
Kuthamanga, kuyendetsa njinga, kuthamanga, kusambira, kusewera m'mapiri, ndi masewera olimbitsa thupi monga ophunzitsira opangira maulendo, masitepe, masewera, ndi masitima apamwamba angapangitse ntchito yochita masewera olimbitsa thupi. Mukhoza kusangalala ndi kuvina monga ntchito ya aerobic. Zochita izi zingakhale zochepa kapena zolimba zowonjezera zone ndi kukhala aerobic, bola ngati mtima wanu sakhala pamwamba 85 peresenti yanu yaikulu mtima mlingo.
Ngakhale kuti yoga ndi tai zimagwiritsa ntchito mavitamini a aerobic, kaŵirikaŵiri samadzutsa mtima wanu wokwanira kuti muwone ngati kuchita masewera olimbitsa thupi.
Kuchepetsa Kunenepa ndi Matenda a Metabolism
Ngati cholinga chanu ndi kulemera kwa thupi lanu, kuchepa kwa thupi kumakhala ndi bwenzi lanu chifukwa zimatengera mafuta kuchokera ku mafuta omwe amawotchera kuti apange mphamvu kwa minofu. Zimatenthetsanso shuga zomwe zimapezeka komanso zosungidwa m'maselo anu, choncho chilichonse chowonjezera sichingapangidwe mafuta. Chakudya chimene mudzadya chidzabwezeretsanso malo ogulitsira magetsi. Ngati simudya makilogalamu ambiri kuposa momwe mumayaka, simungasunge mafuta owonjezera owonjezera monga mafuta. Koma inunso muyenera kukumbukira kuti kuchita masewera olimbitsa thupi kumalimbitsa minofu, kotero pamene mutaya mafuta mukhoza kukhala ndi minofu.
> Zotsatira:
> Kodi Ndi Ntchito Yanji Yomwe Anthu Achikulire Amafunika? Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
> Metabolism. MedlinePlus. https://medlineplus.gov/ency/article/002257.htm.
> Milioni F, Zagatto A, Barbieri R, et al. Ndalama Zogwiritsa Ntchito Mphamvu mu Tested based Anaerobic Sprint Test. International Journal of Sports Medicine . 2017; 38 (03): 226-232. lembani: 10.1055 / s-0042-117722.
> Zomwe Mumayang'ana Mumtima ndi Zomwe Mukulingalira. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.