Pali lingaliro lolakwika la lactic acid pakati pa othamanga ndi masewera okonda masewera. Komabe, pali kafukufuku wochuluka wa lactic asidi m'zaka zaposachedwa zomwe zimachititsa kuti ambiri amakhulupirira kuti lactate imasokoneza ntchito. Ndipotu, tsopano akukhulupirira kuti lactic asidi amapereka mafuta ena othandizira minofu.
Kodi Acid Lactic Ndi Chiyani?
Mankhwala a Lactic amapangidwa kuchokera ku shuga ndipo amagwiritsidwa ntchito ndi minofu yogwiritsa ntchito mphamvu.
Tsopano zikuganiziridwa kuti maselo a minofu amatembenuza shuga kapena glycogen kwa lactic acid. The lactic acid imatengedwa kukhala mafuta a mitochondria mumaselo a minofu.
Lactic Acid Ndilo Mafuta atsopano
Machitsikidwe a Lactic angakhalebe akuwotha moto pamene akuchita masewera olimbitsa thupi koma kafukufuku watsopano watsimikizira kuti kuchepa kwa minofu kumayamba chifukwa cha misonzi yambiri ndi zowawa chifukwa cha thupi. Mankhwala a Lactic nthawi zonse ankawoneka kuti anali opangidwa ndi kagayidwe ka shuga kwa mphamvu ndi zowononga zomwe zinayambitsa kutentha m'misungo. Komabe, kafukufuku akuwonetsa kuti kusungunuka kwa lactate kumathandiza kuthetsa kutentha kapena kupweteka kwa minofu komwe kumapangidwira panthawi yochita masewera olimbitsa thupi.
Maphunziro Othandizira Okhazikika ndi Kuchita Zapamwamba
Mwa kuphunzitsidwa kwambiri ( maphunziro a lactate ), amaganiza kuti thupi limapanga mapuloteni ena omwe amathandiza kutenga ndi kusandutsa lactic acid kukhala mphamvu.
Panthawi yopumula komanso pochita masewera olimbitsa thupi pali ngakhale kuchuluka kwa mankhwala a lactic acid komanso kuchotsedwa kwa magazi. Pamene mphamvu yathu yochita masewera olimbitsa thupi ikuwonjezeka, kusabvomerezana kumayambitsa kukhazikika m'magazi a lactate omwe ali ndi lactate. Pachilumba cha lactate, magazi akucheperachepera ndipo mphamvu yokhotakhota yamagetsi imakula.
Kukula kwa chiwerengero chachikulu cha ntchitoyi kumatchedwa maphunziro a chipinda cha lactate.
Maphunziro a Aerobic ndi Anaerobic Training
Chipinda chanu cha lactate chimasintha kuchoka ku maphunziro a aerobic kuti aphunzitse anaerobic. Pogwiritsa ntchito malo anu ophunzitsira, ophunzitsira amasonyeza kuti kuti mukhale opirira komanso oyenerera, muyenera kuphunzitsa malo a anaerobic, omwe sali pambali ya lactate. Team USA akuthamanga mphunzitsi Dennis Barker akugawana chifukwa chake kuphunzitsidwa kwa aerobic sikungowonjezera ntchito chifukwa mu chikhalidwe chimenecho thupi lanu likulandira mpweya wokwanira kuti mukwaniritse zofuna zawo. Komabe, panthawi yogwiritsira ntchito anaerobic, thupi lanu silikupeza oxygen yokwanira. Kufikira pambaliyi kumathandiza kuti thupi lanu likhale labwino kwambiri mwa kuphunzitsidwa kapena pansi pamtunda, kotero kuphunzitsa anaerobic n'kofunikira kuti muthe kuyendetsa masewera anu.
Chiwerengero cha Mtima, Chiwonongeko cha Lactate, ndi Kuchita Kwambiri
Aliyense ali ndi kuchuluka kwa mtima. Ngati bomba 205 pamphindi (bpm), ndiye kuti malo anu a lactate adzakhala pafupi 185 bpm. Izi zikhoza kupanga malo anu ophunzitsira aerobic zone pakati pa 125 ndi 185 bpm. Kuti mukhale ndi thanzi labwino, mumagwira ntchito m'deralo, komwe mungathe kuyankhula bwino, komabe, kuti mupititse patsogolo maphunziro anu a aerobic, mumayenera kugwira ntchito pafupi kapena pamalo omwe mumakhala nawo.
Pamapeto pake, lactic asidi, kapena kukankhira kumalo anu a lactate ndi chinthu chabwino chomwe chingathandize bwino masewera anu, ngati mumadzikweza pamutu wanu.
Chitsime:
Brooks GA, et al. Lactic acid kukundikira ndizopindulitsa / zopweteka pa nthawi ya minofu. Journal of Applied Physiology. June 2006