Kutentha Mafuta, Pitirizani Kutsika: Kodi Cardio Choyamba
Ngati mukulimbikitsidwa kwa nthawi, ndizachidziwikire kuti mupange maphunziro a cardio kapena aerobic panthawi imodzi yopangira masewera olimbitsa thupi ngati kuphunzitsa kwanu kulemera . Komabe, funso lokhalitsa likuchitika: Kodi muyenera kuchita chiyani poyamba kuti muphunzire bwino?
M'nkhani yapitayi , ndaphatikizapo mwachidule ubwino ndi kuipa kwa cardio musanayese zolemera kapena zolemera pamaso pa cardio.
Cholinga chachikulu chochita cardio mutatha kulemera kwa thupi ndi chiopsezo choyambitsa yankho la anabolic (kumangirira minofu) kuti mutengedwe mwamsanga mukamapuma ndi kupumula.
Cardio Vs. Zolemera, ndi "Kusakaniza"
Mukamapanga zolemera ndi maphunziro autali, zotsatira za aliyense zikhoza kuchotsedwa. Izi zimatchedwa maphunziro "kusokoneza." Kusintha kwa minofu chifukwa cha mphamvu ndi kupirira kuli kosiyana ndipo nthawi zina zimatsutsana.
Mwachitsanzo, kuphunzitsa mphamvu kumapangitsa kuchuluka kwa mphamvu zowonongeka ndi kukula kwa minofu (hypertrophy). Maphunziro olimbikitsa monga kuthamanga ndi njinga amapanga kusintha kosinthika minofu zomwe zimapangitsa kuti azitha kugwiritsa ntchito oksijeni. Kusintha koteroko, pa malire apadera kwambiri, sikugwirizana kwambiri.
Mphamvu zolimbitsa thupi ndi kupirira ndi mahomoni
Tsopano, kuphunzira kwatsopano kwatsimikizira lingaliro la kuchita cardio musanayese zolemera mu gawo lomwelo.
Phunziroli limatchedwa kuti Hormonal Responses to Power Concurrent Training ndi Kupirira Kulimbana ndi Malamulo osiyana-siyana .
Phunziroli, olembawo adafufuza momwe mphamvu yamakono ndi kaphunzitsidwe ka aerobic pophunzitsira kumasulidwa kwa testosterone ndi cortisol. Testosterone ndiyo hormone yomwe imapangitsa minofu kumanga amuna ndi akazi, ngakhale zili choncho mwa amuna.
Cortisol ndi hormone yopanikizika yomwe imathyola minofu.
Amuna khumi, amuna ophunzitsidwa mwatsatanetsatane, omwe ali ndi zaka 24, anachita zozizwitsa ziwiri m'magawo ena osiyana: aerobic-mphamvu ndi mphamvu-aerobic. Zonsezi zimaphatikizapo mphindi 30 zochita masewero olimbitsa thupi pamtunda wopitirira 75 peresenti ya kuthamanga kwa mtima, ndipo magawo atatu obwereza maulendo asanu ndi atatu pa 75% a kubwereza mobwerezabwereza kwa machitidwe anayi amphamvu.
Zotsatira Zophunzira
Panali kuwonjezeka kwakukulu mu testosterone pambuyo pochita masewero olimbitsa thupi. Komabe, msinkhu wa testosterone unakhalabe wapamwamba kwambiri kusiyana ndi kusagwiritsa ntchito masewera olimbitsa thupi pambuyo pochita masewera olimbitsa thupi kokha kupyolera mu mphamvu ya aerobic-mphamvu, yomwe inachititsa kuti magulu apamwamba kwambiri azifaniziridwa ndi kuphunzitsidwa mwamphamvu ndiye kufufuza kwa aerobics.
Olemba akuti:
Zotsatira zamakono zimasonyeza kuti yankho la testosterone limakonzedweratu pambuyo pa mphamvu ya aerobic-mphamvu. . . Komabe, ndikofunika kunena kuti zotsatira zomwe zilipo pakali pano ziyenera kugwiritsidwa ntchito pokhapokha ngati nthawi yayitali ndi yophunzitsidwa mwamphamvu kwambiri.
Kodi Izi Zimatanthauza Chiyani pa Maphunziro Anu?
Ngakhale kuti maphunziro a amuna khumi ndi ofunika kwambiri kuti athe kubwereza zotsatirazi - zizindikirozo zinali zomveka: Kupanga kulemera kwa thupi pambuyo pa cardio pamasewero omwewo ankawoneka kuti kumapanga mphamvu yowonjezera testosterone kuposa chotsatira chofuna kuwonjezeka minofu ndi mphamvu, makamaka mogwirizana ndi mapuloteni oyenerera ndi zakudya zomwe zimapangitsa kuti thupi liziyenda bwino.
Ngakhale kuti cholinga chanu (osati minofu ndi mphamvu), kusunga minofu pamene mutaya mafuta ndi njira yabwino kwambiri yochepera kulemera. Aerobics-mphamvu ya mphamvu imatha kukwaniritsa izi.
Pomalizira, kuchepetsa kusokonezeka kwa mitsempha (catabolism) ndi kutopa, gawo la cardio sayenera kukhala lalitali kuposa mphindi 30 mpaka 40 ndipo osapitirira malire (75% maximum rate rate).
Zotsatira:
Cadore EL, Izquierdo M, Gonçalves et al. Mayankho a Hormonal to Power Concurrent ndi Kupirira Kuphunzitsa ndi Malamulo Osiyanasiyana Ochita Zochita. J Strength Cond Res. 2012 Jan 3.
DG DG, MacDougal JD, Jacobs I, ndi Garner S. Kuyanjana pakati pa Mphamvu zolimbana ndi Kupirira Kupirira. 1990. Journal of Applied Physiology 68: 260-270.