Cholinga Chokhazikitsa Maphunziro kwa Athawi

Maphunziro a pulojekiti (LT) ndi njira yodziwika bwino yopititsa patsogolo kupirira kwachangu. Ngakhale V02 Ma Max angasonyeze kuti angathe kuchita masewera olimbitsa thupi ndi mphamvu za chirengedwe, malo awo opangidwa ndi lactate akhoza kuwonjezeka kwambiri ndi pulogalamu yabwino yophunzitsira. Athamanga amakonda kugwiritsa ntchito chipinda chawo cha lactate kuti azindikire momwe angaphunzitsire ndi mtundu wotani umene angakhale nawo pa masewera olimbitsa thupi.

Chifukwa chakuti chipinda cha lactate chikhoza kuwonjezeka kwambiri ndi kuphunzitsidwa, othamanga ambiri ndi makosi apanga mapulani ovuta ophunzitsira kuti aziwonjezera phindu ili.

Kodi Cholinga cha Lactate N'chiyani?

Chipata cha lactate ndi chinthu panthawi yopuma, yomwe imatulutsa madzi m'mimba mofulumira kuposa momwe thupi lingathe kuchotseratu. Manerobic metabolism imapangitsa mphamvu kuti ikhale yochepa kwambiri, yomwe imatha kupitirira maminiti pang'ono) lisanafike pang'onopang'ono pomwe silingatengeke. Mfundoyi imadziwika kuti lactate ndipo imapezeka pakati pa 50 ndi 80% ya wothamanga VO2 max.

Mukamachita masewera olimbitsa thupi, lactate ikhoza kuthamanga mofulumira, koma ndi kuchita masewera olimbitsa thupi, imatulutsa mofulumira kuposa momwe thupi lingathere. Mzere wa lactatewu umadziwika ndi pH (kuchokera 7.4 mpaka 7.2) yomwe imaganiziridwa ndikuchititsa kutopa ndi kuchepetsa mphamvu ya mitsempha yotsutsana .

Panthawiyi, wothamangayo akukakamizika kubwerera kapena kuchepetsa. Mwinamwake, kukhala ndi malo apamwamba a lactate kumatanthawuza wothamanga angapitirize pa khama lapamwamba kwambiri ndi nthawi yayitali kuti asatope. Chifukwa cha ichi, ambiri amaona kuti LT ndiyo njira yabwino yodziwiritsira ntchito masewera olimbitsa thupi.

LT imagwiritsidwanso ntchito ndi othamanga ambiri kuti athe kupanga mapulani a maphunziro.

Kuyeza Zolemba Zopangidwira

Mu labu, mayeso opangira lactate amachitidwa mofananamo ndi VO2 Max kuyesa ndikugwiritsira ntchito kapalasitiki kapena sitima yapamwamba . Kuchita masewera olimbitsa thupi kumawonjezeka mu nthawi ya maminiti 4 mpaka 5 ndipo zitsanzo zamagazi zimatengedwa ndi ndodo kumapeto kwa nthawi iliyonse. Pakati pa ndondomeko ya magazi, mtima wa pamtima, mphamvu zotulutsa mphamvu ndi VO2 nthawi zambiri zimayesedwa. Izi zimapitirira mpaka mndandanda wa magazi wa lactate ukuwonjezeka kwambiri. Izi zimawoneka ngati zosaoneka bwino mu deta. Chifukwa chakuti chipinda cha lactate chimapezeka posachedwa kuposa VO2 max, imayesedwa ngati peresenti ya VO2 max. Othamanga ndi makosi amayeza mphamvu zomwe zimatuluka (nthawi zambiri pa watts / kg) pamalo awo opangira lactate kuti apange mapulogalamu ophunzitsira.

Kuwerengera Zomwe Zili M'kati

Ngakhale kuti anthu ambiri sangathe kuyeza malo awo omwe ali ndi lactate, pali mayesero omwe amapereka chiwerengero. Njira yosavuta yowerengera kuti lactate yanu ili yotani ndi kuyesa nthawi ya mphindi 30 pamlingo wapamwamba, womwe umakhala wolimba. Mayesowa akuyenera kwa othamanga odziwa bwino ndipo sayenera kuyesedwa ndi aliyense yemwe alibe mawonekedwe apamwamba.

Cholinga cha mayeserowa ndi kuchita masewera 30 mphindi zoposa zomwe zingathe kuthandizira ndikuwunika chiwerengero cha mtima wanu pachiyeso chonse. Kusamba kwa mtima wanu pakati pa mphindi 20 zomaliza ziyenera kulumikizana ndi LT yanu.

30-Minute Time Trail kuti Mulingalire LT

• Mukhoza kuyesa izi, kuyendetsa njinga, kusambira, kapena kupitiliza kupirira masewera omwe angakhale otetezedwa kwa mphindi 30
• Mudzafunika kuwunika kwa mtima ndi njira yogwirizanitsa
• Wotentha kwa mphindi 15
• Yambani kuchita masewera olimbitsa thupi ndikugwira ntchito mwakuya kwanu, mwamphamvu kwambiri mu maminiti 10 oyambirira
• Lembani mlingo wanu wa mtima mphindi iliyonse kwa mphindi 20 zotsiriza

• Pezani kuchuluka kwa mtima wanu pamphindi 20 zotsiriza
• Chiwerengero chimenechi ndikulingalira kwa mtima wanu pachitetezo cha lactate

Makhalidwe Okhazikika Okhazikika

• Munthu wamba amafika ku LT awo pa 60 peresenti ya VO2 max
• Ochita masewera okondwerera amapita ku LT awo pa 65 mpaka 80 peresenti yawo VO2 max
• Ochita masewera olimbitsa mtima a Elite amapita ku LT yawo pa 85-95 peresenti yawo VO2 max

Mmene Mungapangire Malo Oletsedwa Otsatira

Mikangano ikupitirizabe ponena za sayansi ya lactate, kaya pali mfundo yotero, ndi phindu loyesera kuzilingalira konse. Nkhani yabwino kwa othamanga ndi yakuti ngakhale kuti manambalawa akhoza kutsimikiziridwa kapena osatsimikiziridwa, tawonetsedwa kuti ndi athandizi a maphunziro amatha kulekerera ntchito yopambana kwambiri kwa nthawi yaitali.

Njira ziwiri zothandiza kuthandizira LT yanu ndizo:

1. Maphunziro Oyenera
   Kuphunzitsa LT kumatanthauza kuwonjezera mphamvu yanu yochita masewera olimbitsa thupi kotero kuti mumaphunzitse kapena kutsogolo kwa mlingo wanu wa mtima wa LT. Maphunzirowa akhoza kukhala nthawi yophunzitsa kapena yophunzitsidwa.
   • Pakati pa Maphunziro a LT
     Ndondomeko Yamakono: Kawiri pa sabata katatu mphindi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu (100) pa mphindi imodzi ya mlingo wanu wa mtima wa LT ndi mpumulo wa mphindi zitatu pakati pa nthawi.
   • Kupitiliza LT Kuphunzitsa
     Ndondomeko Yokonzekera: Pawiri pa mlungu ndikupanga mphindi 20-30 kupambana kwambiri pa 95-105 peresenti ya mlingo wanu wa mtima wa LT.
2. Chakudya Choyenera
   Kuti muwonjezere LT yanu panthawi yophunzitsira ndi kuyendetsa mpira, muyenera kuonetsetsa kuti mutha kuchita masewera olimbitsa thupi popanda kugwiritsa ntchito malo ogulitsira glycogen. Izi zimafuna chakudya chopatsa thanzi chokonzekeretsa pa chakudya choyambirira komanso chakudya cham'mbuyo .

_Zotsatira:

> James C. McGehee1, Charles J. Tanner1, ndi Joseph A. Houmard, A Kuyerekeza kwa Njira Zowonetsera Zopangira Lactate Journal of Strength Conditioning Research, 2005 Aug; 19 (3): 553-8

> Wilmore JH ndi Costill DL. (2005) Physiology ya Masewero ndi Zochita: Zolemba 3. Champaign, IL: Human Kinetics