Umkhawulo we-Lactate - izimpendulo nemibuzo ejwayelekile

Ingabe kungcono ukuba nomkhawulo we-lactate ophakeme noma ophansi?

Ukuqoqwa kwe-i-lactate yegazikuzothikameza amandla emisipha yakho yokwenza inkontileka, futhi uzophoqeleka ukuba wehlise ijubane noma ume. Uma ijubane ongalibamba ku-umkhawulo we-lactatekuyintongaphezulukunejubane umncintiswano wakho angalibamba kuyeumkhawulo we-lactate, uya ngokushesha okukhulu, finyelela entanjeni kuqala, bese uwina.

Omunye wemibuzo enkulu abasubathi abangibuza yona ukuthi ngingawuthuthukisa kanjani manje umkhawulo wami we-vo2 max ne-lactate noma ngabe udlala muphi umdlalo, noma ngabe yibhola leLa Crosse noma igama le-basketball nguDkt Yeoh ovela e-ECA Wellness futhi kule ndatshana ngizokwabelana Izivumelwano zokuqeqesha nawe zokuthuthukisa i-vo2 max yakho kanye nomkhawulo wakho we-lactate, ukwandisa imetabolism yakho nokwenza ngcono ukukhuthazela nokusebenza kwakho okuphezulu lapho uqala ukuqeqesha izidingo zomoya-mpilo zomzimba wakho futhi kuqala ukukhuphuka lapho ukujima kuqina. Thuthukisa uhlelo lwakho lwe-aerobic olusebenzisa i-oxygen ukudiliza amafutha nama-carbohydrate ku-molecule yamandla i-ATP.

Ngemuva kwakho konke, i-ATP ayisakwazi ukunikeza wonke amandla eyidingayo, ngakho-ke i-vo2 max isinikeza indlela yokukala ukusebenza kahle kohlelo lwakho lwezinhliziyo ukunikezwa komoya-mpilo emisipheni nokuthi imisipha yakho isebenza kahle kangakanani ekusebenziseni i-oxygen ukuyinikeza imisipha enomoya-mpilo icishe ifane naleyo obunga-oda ngayo iphakethe e-Amazon uma udinga i-oxygen uzobeka i-oda endlunkulu ye-Amazon yomzimba uku-oda uhlelo lwezinhliziyo, ifake i-oxygen bese iyithumela nge-van the red Amaseli egazi. Ngakho-ke njengoba uthuthukisa i-vo2 max yakho, uthuthukisa ijubane lesistimu yakho yenhliziyo epakisha i-oxygen. Ukhuphula isibalo samaloli emgwaqeni nokuthi ashesha kangakanani futhi ubuye uthuthukise isivinini ovula ngaso lawo mapakeji.

Ngesibonelo sethu se-Amazon, manje kufanele ube nokuqonda okungcono kwe-vo2max equation. i-vo2max ilingana nezikhathi zokukhishwa kwenhliziyo umehluko we-oksijini we-arterial-venous okhipha imisipha nenhliziyo uchazwa njengenani legazi inhliziyo elimpompa umzimba ngomzuzu owodwa, kanti umehluko we-arterial-venous oxygen in the muscle is the amount oksijini okusetshenziswa yimisipha yakho. Ukukhishwa kwenhliziyo kungachazwa nangokuthi ivolumu yestroke izikhathi zokushaya kwenhliziyo yakho.Ivolumu yakho yokushaywa yisibalo segazi elikhishwa i-ventricle yakho yangakwesokunxele ngokushaya ngakunye, futhi ukushaya kwenhliziyo yakho kuyinombolo yokushaya kwenhliziyo ngomzuzu, ngakho-ke isono uma Umphumela wenhliziyo ilingana nezikhathi zomthamo wokushaywa yisilinganiso sokushaya kwenhliziyo, singakwazi ukuhlela kabusha i-equation yokuqala ye-vo2max ukuze i-vo2max ilingane nezikhathi zokushaywa ivolumu izikhathi zokushaya kwenhliziyo izikhathi zemithambo yegazi emithanjeni, futhi emuva kwesibonelo sohlangothi lwe-Amazon, ivolumu yinombolo yamaloli asemgwaqeni ukushaya kwenhliziyo yakho kuyashesha lelo loli futhi umehluko we-oxygen-venous oksijini ukuthi uwavula ngokushesha kangakanani la mapakeji, kepha yini into ehamba phambili ku-equation ye-vo2max futhi ithuthukise futhi inyuke? I-vo2 max yakho Ephepheni elishicilelwe ngonyaka ka-2000 e-University of Tennessee, abacwaningi bathole ukuthi ukwanda kwe-vo2 max ngokuzivocavoca umzimba ngokuyinhloko kubangelwe ukwanda kokukhishwa kwenhliziyo kunokukhuphuka kokutholakala komoya-mpilo ngemisipha Ukutholakala kwe-oxygen imisipha yakho nezicubu zakho, okwaziwa nangokuthi okukhipha inhliziyo, bekuyinto ebaluleke kakhulu nokuthi uhlelo lwezinhliziyo lunikele ngo-0 kuya ku-85% weBo yakho ukuba ibe max. futhi njengoba sazi ukuthi okukhipha inhliziyo yakho kuphindaphinde ivolumu yakho yokushaywa unhlangothi Lapho izinga lokushaya kwenhliziyo yakho lilingana nokushaya kwenhliziyo yakho, futhi izinga lokushaya kwenhliziyo yakho linomkhawulo onzima ongaphezulu owaziwa ngokuthi isilinganiso sakho senhliziyo esiphezulu, singasho ukuthi into eqeqeshwa kakhulu ku-equation ye-vo2max Abaphenyi abaningi nabasebenza ngokuzivocavoca umzimba bakholelwa ukuthi ukusebenza nokukhuthazela kwakho kungcono uma uqeqesha isikhathi eside nge-vo2max yakho.

Isizathu salokhu ukuthi umzimba wakho uzandisa izidingo zawo zomoya-mpilo ngokuvivinya umzimba kakhulu. Ukuzivocavoca umzimba ngesistimu yenhliziyo yakho kuqala impendulo eguquguqukayo yokunikeza umoya-mpilo omningi, kepha ukukhuphula ukuphuma kwenhliziyo ngokwandisa ivolumu yestroke kungenye impendulo eguquguqukayo yokuzivocavoca nokuqeqesha Ngokuthi ukhulisa ama-capillaries amaningi ngaphakathi nasemisipha yakho evumela ukwanda kwegazi kuye nokubuya ukuzivocavoca imisipha. Lokhu kukhuphuka kokugeleza kwegazi kuthuthukisa ukuqedwa kwe-lactic acid, ngaleyo ndlela kukhuphule umkhawulo wakho we-lactic acid.Kodwa uma usebenza kanzima futhi kanzima, umzimba wakho uqala Njengoba uqala ukufuna i-oksijini eyengeziwe futhi uqala ukuphefumula kanzima futhi kunzima ukuthola okuningi yaleyo oxygen, ufika endaweni lapho kungasenayo i-oxygen eyanele ukugcina umzimba wakho unika amandla umzimba wakho ubamba ukungena ohlelweni lwe-anaerobic.

Ngakho-ke buyela esibonelweni sethu ne-Amazon. Cabanga ngesimo lapho ama-oda e-oksijini enyukile futhi i-Amazon ingenamaveni anele ukugcwalisa lawo ma-oda ngabathwali abazosiza ngokulethwa, kepha inkinga ukuthi lezi zinkampani eziletha izinkampani zangaphandle azisebenzi kahle futhi zibiza kakhulu. Umqondo ofanayo usebenza ekusetshenzisweni komzimba wakho kwezinhlelo ze-aerobic ne-anaerobic.

Uhlelo lwe-aerobic lufana kakhulu namaveni angaphakathi e-Amazon ngoba asebenza kahle kakhulu futhi adiliza i-molecule eyodwa ye-glucose ibe ama-molecule angama-36 kuye kwangama-38 e-ATP, okuyimali yamandla emzimbeni, kepha uma uqala ukusebenzisa ikhulisa umoya-mpilo wakho ukusetshenziswa kanye ne-oxygen yakho kudinga ukwanda, bese umzimba wakho uqala ukungena ohlelweni lwe-anaerobic ukusiza ukwenza i-ATP, kepha inkinga ngohlelo lwe-anaerobic ukuthi ikhiqiza kuphela ama-ATP amabili nge-molecule ngayinye yeglucose, ukuze ukwazi ukubona ukuthi ayisebenzi kahle kakhulu uma iqhathaniswa nohlelo lwe-aerobic olukhiqiza ama-molecule angama-36 kuye kwangama-38 e-ATP. Enye inkinga ngohlelo lwe-anaerobic ukuthi yenza umkhiqizo ovela ku-glucose metabolism obizwa nge-lactic acid, futhi njengoba ukhulisa inani le-lactic acid uyakhathala ngokushesha. I-anaerobic metabolism ilungele ngempela ukuqhuma kwamandla amancane, isb.

B. Uma ukhulisa amandla noma ungumgijimi webanga elide futhi unamamitha ambalwa wokugcina we-run yakho futhi udinga lokho kukhuphuka kwamandla. Ngakho-ke yimaphi amanani ajwayelekile we-vo2 max ne-lactate threshold? Umkhawulo wokusetshenziswa unqunyelwe futhi uthonywe izakhi zofuzo, ubudala nobulili, ngakho-ke kunzima kakhulu ukuqhathanisa amanani phakathi kwabantu engihlala ngithi a Ngicela ungabanjwa kwisikweletu sakho uze usilinganise nomunye umuntu kufanele uqale usungule umugqa wakho wokuqala njengesithenjwa sokuqhathanisa ngokuzayo nawo, yize umkhawulo we-lactate ne-vo2 max kuyizakhi zofuzo, abantu abaningi abakakafiki kulokhu okungenzeka.

imishayo ye-carbohydrate

Ngakho-ke kukhona indawo eningi yokubona ukwanda kwakho kwe-vo2 max futhi uthuthukise imibundu ye-lactate kanye ne-60% kuphela yesilinganiso senhliziyo yakho, kuyilapho kubantu abanempilo enhle nesimo, umkhawulo we-lactate ungasondela ku-90% wesilinganiso senhliziyo yakho esiphezulu . Lokhu kusho ukuthi isilinganiso sakho senhliziyo se-lactate sinamandla futhi siyaqeqeshwa, futhi imigomo yokuqeqesha kufanele ihlose ukukhulisa umkhawulo we-lactate ize isondele ekulinganisweni kwenhliziyo yakho okusimeme. Umkhawulo we-lactate uqobo ungaqeqeshwa ngokwandisa ikhono lohlelo lwe-aerobic lokunikeza amandla ngesikhathi semithwalo yemisebenzi ephezulu, uma unganciphisa futhi ubambezele umnikelo wohlelo lwe-anaerobic, ukuphuma kwamandla okuqhubekayo kuyathuthukiswa.

Isizathu salokhu ukuthi, njengoba kushiwo ngaphambili, uhlelo lwakho lwe-anaerobic alusebenzi kakhulu ekunikezeni amandla ohlelo lwakho lwe-aerobic ngokuqhathanisa. Ngenkathi kungekho kuvunyelwana ngokuthi iyiphi indlela engcono yokwenza ngcono i-vo2 Max ne-Lactate Threshold yakho, iningi lezazi zomzimba ziyaqonda ukuthi uhlobo oluthile lokuqeqeshwa kwezikhawu luyisihluthulelo nokuthi kunezinto ezintathu ezibalulekile okufanele uzikhumbule futhi lapho wenza okwakho, cabanga ngokuqeqeshwa kwesikhawu Thuthukisa amaphrothokholi, yize eyokuqala ingukuqina kwesikhawu, into yesibili inani lezikhawu ozenzayo, kanti into yesithathu yisikhathi sokuphumula phakathi kwezikhawu kungenye yezivumelwano ezaziwa kakhulu ezenziwe ngudokotela womzimba waseFrance uDkt. Mina noVeronique Bella sakha futhi sathuthukisa izivumelwano zami ezungeze imibono yakhe futhi sifunda uDkt.

UBella wayekholelwa kumqondo wejubane vo2 max we-B vo2 max, okuyisivinini osigijimayo lapho ufinyelela umthamo wakho omkhulu we-aerobic, noma i-vo2 max, futhi wathi lokhu bekungumbikezeli ongcono wokuthuthukiswa kwe-vo2 max -Lactate Threshold futhi Ukusebenza Kokukhuthazela Usethuthukise izivumelwano ezintathu ezithuthukisa ukusebenza kokukhuthazela, kepha kubalulekile ukukhumbula ukuthi izivivinyo nezifundo azenzile zenziwa endaweni yokulawula, endaweni yelabhorethri. Ngakho-ke, umthetho wokuqala awenzileyo uvame ukubizwa ngokuthi yiClassic Villa Protocol, futhi ugijima imizuzu emithathu kusitroli ku-V vo2 Max yakho, kulandelwe ukugijima okuncane kwemizuzu emithathu ukwehlisa ukushaya kwenhliziyo yakho futhi ukwenze uze ube ngikhathele ngokuphelele futhi dr. UBella uzame ukukhombisa ukuthi umuntu olandele le protocol amasonto ayisishiyagalolunye angakhuphula umkhawulo wabo we-vo2 max ne-lactate ngamaphesenti amathathu.

Iphrothokholi yesibili ayenzile kube yinguqulo engama-30 30, lapho uchitha khona imizuzwana engama-30 ku-vo2. ugijime kakhulu ku-treadmill, kulandelwa isigaba sokutakula se-jock esilinganiselwe semizuzwana engama-30, okuthakazelisayo manje ngu-dr. UBella uthole ukuthi phakathi nalesi sigaba somsebenzi esilinganiselayo, imetabolism yakho ibizungeza eduze ne-vo2max yakho, obekusho ukusetshenziswa kangcono nokusetshenziswa kahle kwesikhathi sakho.

Iphrothokholi yesithathu ayisungulile yaziwa kakhulu ngokuthi ingu-30 30 yenguqulo engu-60 60 futhi lokhu bekusho ukusebenza nge-vo2 max yakho amasekhondi angama-60 kulandelwe isikhathi sokululama kwe-jog yesibili engama-30 futhi uzokwenza lokhu Qhubeka ungene ungene uze ukhathele ngokuphelele ukuzama ukuthuthukisa nokwenza ngcono i-OBO ukuthola isilinganiso esiphezulu sokuqeqeshwa kwenani eliphakeme lenhliziyo ukuphumula ngezikhathi zemizuzu eyi-10 ngakho-ke ngiletha ukushaya kwenhliziyo yami kuze kube ngamashumi ayisishiyagalolunye kuya kwayi-100% wesilinganiso senhliziyo yami esiphezulu ngomzuzu owodwa endaweni yesi-5, kulandelwe ukuphumula umzuzu owodwa nesikhathi sokuphola.Kubalulekile ukuthi ugcine ukushaya kwenhliziyo yakho ku-zone 5 ukuze ungakhathali futhi uqede ukujima kwakho ngaphambi kwesikhathi. Ngiyaphinda ukulandelana izikhathi ezinhlanu ingqikithi yemizuzu eyi-10 ngebhulokhi lesikhawu bese lokhu kuyalandelwa d ngemuva kwesikhathi sokululama semizuzu emihlanu bese ngiqhubeka nebhulokhi yesibili yokuqeqeshwa kwami ​​kwesikhawu.

Manje ngikwenza lokhu ngize ngikhathale ngokuphelele futhi uzobona ukuthi izinga lakho lokuziqeqesha nelokuqina liqala ukukhuphuka, nokuthi ungaqala nokukhulisa izikhathi zesikhathi sokuqeqeshwa kwakho ngikholelwa ukuthi isikhathi sokuphumula sibalulekile nokuthi phakathi kwamaSethi ngamunye kufanele ukuvumele isikhathi esanele sokuphumula. Ku-2018, abacwaningi base-UK bashicilele i-athikili ephakamisa ukuthi izikhathi ezinde zokululama zivumela imithwalo ephakeme yokuqeqeshwa nokulungiswa okungcono kokuqeqeshwa ngithole ukuthi ekuqeqeshweni kwami ​​komuntu ngamunye kwe-Vo2 Max, imizuzu emi-5 yanele ukululama nokwenza ibhulokhi lami elilandelayo Lapho ngisebenza umkhawulo wami we-lactate, umthetho wami olandelwayo kungenzeka ube kathathu kuye koyedwa noma umsebenzi wokuphumula isilinganiso sesine kuye kwesinye futhi izivivinyo zenziwa endaweni yesine noma ama-80 agcinwe ama-90% wesilinganiso senhliziyo yami esiphezulu .

Umgomo wokuLinganiselwa kweRatio neLactic Acid wokwenza umzimba wakho uvumelane nokwanda kwe-lactic acid futhi uqale kahle ukukhipha i-lactic acid, futhi njengokuqeqeshwa okuyi-vo2 max, njengoba umzimba wakho usulungela futhi isimo sakho sithuthuka siba ngcono ungaqala ukwandisa izikhathi zokuvivinya umzimba kwe-mitochondrial density, okuholela ekwenzeni ngcono ukusetshenziswa komoya-mpilo kanye nokwanda kwe-oxidation yamafutha nokwanda kokuvunyelwa kwakho kwe-lactic acid. Isisekelo esiyisisekelo sokwenza ngcono nokukhulisa kokubili i-vo2 max yakho ne-lactate threshold yakho ukuqeqeshwa kwesikhawu. Kunezincomo eziningi ezahlukahlukene nezinqubo eziningi ezahlukahlukene ezisebenzele abantu abehlukene ngakho-ke ngingathanda ukwazi ukuthi yiziphi izikhathi ozisebenzisayo futhi ngicela uhlanganyele nazo em esigabeni samazwana ngezansi noma ungangithumela umyalezo ku-Instagram @e CA. impilo nokubonga ngokubuka.

Uma uthanda le ndatshana, chofoza inkinobho ethi 'Like', chofoza insimbi ukuze uzokwaziswa uma sengithumele i-athikili entsha futhi ngibhalisela isiteshi uma ungakakwenzi lokho futhi kuze kube yisikhathi esizayo ciao

Uyini umkhawulo omuhle wokugijima we-lactate?

Kwabaqeqeshwe kakhulu nabaphezuluabagijimi,umkhawulo we-lactateijubane lingamasekhondi angama-25 kuye kwangama-30 ngemayela kancane kunejubane lomjaho elingu-5K (noma cishe amasekhondi ayi-15 kuye kwangama-20 ngemayela kancane kunejubane lomjaho elingu-10K), futhi lihambisana cishe namaphesenti angama-85 kuye kwangama-90 max HR. Ijubane kufanele lizizwe 'linzima kahle.'

Lapho-ke nangu umbuzo kuwe, ngabe uyazi kahle ukuthi kufanele ube liphi ijubane noma ukushaya kwenhliziyo kwendawo eyodwa, indawo yesibili, indawo yesithathu, njll. Uyazi ukuthi yiliphi ijubane okufanele ulizuze kuhafu wemarathon nokuthi lihle kangakanani ijubane lakho ingabe noma ukushaya kwenhliziyo yakho? Yonke le yimibuzo ebaluleke impela, kepha ngicabanga ukuthi iningi lenu lapha alizazi izimpendulo zalo, okusho ukuthi ngeshwa kusho ukuthi nivivinya umzimba ngokungaphumeleli noma anikwazi ukuthola okuningi emzamweni wenu ukuvivinywa kombundu futhi namuhla Ngizochaza ukuthi ungayenza kanjani eyodwa nokuthi kungani kulungile bese siqala ngokuxoxa ngokuthi yini ngempela umkhawulo wakho nokuthi kungani kubaluleke kakhulu kithi ukuze umkhawulo wethu we-anaerobic ube yiphuzu lapho siqala khona ukuncelisa ngesilinganiso esikhiqiza lokho imizimba ayikwazi ukuhambisana nokucutshungulwa nokususwa, okuholela ethafeni lokusebenza noma ekwehleni iningi lenu okufanele ukuthi lizizwe ngesikhathi esithile. Umuzwa lapho imilenze yakho iya ku-mush uma wenza okuncane uhambe kanzima kakhulu, futhi lokhu kuvame ukubhekwa njengejubane elihle kunazo zonke ongabamba ngalo ihora.

Ngakho-ke ithiyori ithi, uma umkhawulo wakho uphakama ushesha futhi ulukhuni kakhulu ngaphambi kokuzwa lo mphumela futhi lo mkhawulo wakha isisekelo sezindawo zakho zokuqeqesha, isivinini somjaho, njll. Uma ungakunaki lokhu noma ukuqagela, kungasho ukuthi nguwe umgomo yeseshini yokuziqeqesha ephuthelwe ngokuphelele ukuthi ungathola kanjani umkhawulo wakho wokuqalisa. Mhlawumbe indlela esobala kakhulu yokukala lokhu kungaba umzamo ophelele wemizuzu engama-60 ngoba phela, lena indawo enhle kunazo zonke ongama kuyo ihora lonke, kodwa ake sibhekane nakho uma lokhu bekuwukuphela kwesivivinyo ebesingasithatha kuyaqabukela kunzima kakhulu, efuna ngenqondo kakhulu, futhi akuyona into ofuna ukuyiphinda njalo ngasikhathi sinye.

Kunconywa ukuzivocavoca nsuku zonke

Kunokuhlolwa okuningana okuhlukile okwenziwe eminyakeni edlule, kukhona ukuhlolwa kwemizuzu engama-20 ukuvivinywa kwemizuzu engama-30 Hlola isivivinyo esibucayi isivivinyo isivivinyo esibucayi seminithi emi-3 isivivinyo seremp manje kuya ngokusobala ukuthi izivivinyo ezinembe kunazo zonke kufanele lezo ezenziwa elabhoratri lapho zingakwazi ukukala ngokunembile amazinga akho e-lactate, ukusetshenziswa komoya-mpilo njll kepha namuhla ngizohlose uhlobo lokuhlolwa ongakwenza noma kuphi, nganoma isiphi isikhathi, kunoma ngubani Akusho ukuthi i-eren ayisebenzi futhi azinembile kepha ngicabanga ukuthi kuncike kakhulu ohlotsheni lomsubathi owenza izivivinyo engikutholile esikhathini esedlule ukuthi izivivinyo ezimfushane zinganikeza imiphumela ehluke kakhulu futhi enganembile kepha lokho kulele ohlotsheni lomsubathi olwenza kanjena , ngokwesibonelo, uma ungumgijimi okhuthazelayo ojwayele ukusebenzisa ama-marathon angama-5k10k uhhafu njalonjalo futhi ngokushesha lapho-ke kungenzeka ukuthi mo.Lulungele uhlobo oluthile lokuhlolwa, oluhambisana kakhulu nejubane osujwayele ukulenza ngaphezulu kwepe ende isiphithiphithi sesikhathi. Ngakho-ke, umthetho olandelwayo walesi sivivinyo seminithi engama-30 uqondile.

Kungumzamo ophelele wemizuzu engama-30 okufanele uwugcine ngejubane, kahle endaweni eyisicaba futhi enobuso obuhle, futhi kufanele udlalwe uwedwa, ongazwakala ungajwayelekile, kepha empeleni ubaluleke impela futhi ngizofika kulokho umzuzwana futhi uma usuqede lokhu, kufanele ube nesilinganiso sakho sokushaya nokushaya kwenhliziyo kusuka emaminithini angama-20 edlule ngiyazi ukuthi kungani ushiye imizuzu eyishumi yokuqala, imvamisa ukushaya kwenhliziyo yethu nejubane lethu kwehla ngemuva kwemizuzu yokuqala eyi-10, ngakho-ke kusamele uqiniseke ukuthi imizuzu engama-30 kungumzamo ophelele, kepha yingakho sigxila kuphela emizuzwini engu-20 edlule. kungani kufanele idlalwe yodwa manje? ngoba sizama ukuthola ijubane elihle kakhulu ongalibamba ihora futhi imvamisa sonke sithola amanye amagiya lapho sijaha noma sidudulwa abanye benza imizuzu engama-30 nabanye abakuzungezile uzoba Ukufinyelela okuhle kakhulu ijubane ongalibamba imizuzu engama-30 esikhundleni semizuzu engama-60 kunengqondo ngiyethemba ngakho-ke hamba wedwa, kulungile, manje ngalokho, lokho kuveza lokho abantu abaningi abakubiza njengejubane labo lokusebenza noma umkhawulo wabo osebenzayo ukushaya kwenhliziyo futhi kulapho ubumnandi buqala khona. Ngemuva kwalokho singaqala ukubala izindawo zethu, ngakho-ke manje sizokhombisa izindawo esikrinini ngejubane lazo kanye nokushaya kwenhliziyo, kepha ngizoxoxa ngezinyathelo njengesibonelo, ngakho-ke indawo engu-1 kufanele ihambe kancane kunokusebenza kwakho okungu-78 umkhawulo phakathi kwesigaba sesinyathelo 2 78 kuya ku-88 somkhawulo wakho osebenzayo wesinyathelo 3 phakathi kuka-88 kuya ku-94 le ndawo yesinyathelo 4 95 kuya ku-100 ye-ftp zone yakho 5 kuya ku-100 kuya ku-103 yendawo yakho ye-ftp 5 b 104 kuya kumaphesenti angu-111 we-ftp yakho futhi ekugcineni I-zone 5c kufanele isheshe kune-111 ye-ftp yakho futhi ibuye ibe nokuvinjelwa nokusebenza kwejubane empeleni usuyazi umkhawulo wakho ngqo.

Umqondo ngalokhu kuzivocavoca ukuhlala eduze nomngcele ngangokunokwenzeka futhi ukude kakhulu ngapha nangapha futhi kuphikisa umgomo wokuzivocavoca ngokuphelele bese kuba nenzuzo eyodwa enkulu yokugcina futhi lokhu kumayelana nomjaho, kepha wena ungasebenzisa lejubane lomngcele ukubikezela ukuthi uzoyiqeda nini i-3 mile 10km half marathon njll. Manje-ke ungathola i-geeky lapha bese uzama ukuzibala ngokwakho, noma njengabantu abaningi vele ungene ku-inthanethi bese usebenzisa esinye sezibali ezinhle kakhulu eziku-inthanethi ukubeka umkhawulo wejubane lakho futhi kufanele ukwazi ukuqagela ukuthi yisiphi isikhathi okufanele weqe ngaso la mabanga nezinyathelo ezihamba nawo. Ngiyethemba ukuthi usithokozile isihloko sanamuhla, uma kunjalo sicela usithande, usinikeze i-athums, musa ukhohlwa ukusilandela ezinkundleni zokuxhumana futhi vele usibhalisele ngezansi bese usazisa ukuthi uqhubeke kanjani novivinyo lwakho lokungena ngezansi

Yini enomthelela ekubambeni kwe-lactate?

IziciLokho Kuthinta Izinga le-LactateUkuqongelela

Ukuzivocavoca umzimba. Lapho usebenza kanzima, kulapho usebenza khonaukuncelisaizicubu zakho ezisebenzayo zikhiqiza. Ukwakheka kohlobo lwemisipha yefibre. Imicu yemisipha ye-Slow twitch (Type I) ikhiqiza kancaneukuncelisakumthwalo owunikeziwe kunemicu yemisipha ye-twitch esheshayo (Uhlobo II).8 uNhlolanja. 2013 g.

Kuyini ukushaya kwenhliziyo komkhawulo we-lactate?

Kubantu abaningi, i-umkhawulo we-lactatecishe ingama-20ukushaya kwenhliziyongomzuzu ngaphezulu kwe-aerobic engaguqukiumkhawulo. Noma yikuphi ukuzivocavoca nge-aerobic, ngokuvamile, kuzosiza womabili amaphuzu ukuba aphakame kancane. Uma ungalokothi wenze ukusebenza kanzima, khona-ke eyakhoumkhawulo we-lactateizohlala ingaphansi kwesilinganiso sakho esiphezuluumkhawulo we-lactate.Februwari 15 2011

Siyakwamukela futhi ku-Triathlon Training Explained, inikwa amandla yi-TrainingPeaks. Namuhla ngizochaza indlela engcono yokunquma izindawo zakho ezisebenzayo ngokuya kwenhliziyo yakho. Manje ukuqapha izinga lokushaya kwenhliziyo sekusetshenziswe njengethuluzi lokwenza ukuqeqeshwa kwethu kokugijima iminyaka eminingi, futhi uma uqala ukusebenzisa umzamo owufakayo ungahle wehliselwe ezindaweni ezibizwa ngokuthi yizindawo, okuyithuluzi lokuqeqesha eliwusizo kubo bobabili abasubathi nabaqeqeshi sengingachaza ukuthi ungazisebenzisa kanjani lezi zindawo ekuqeqesheni kwakho ukusebenza lapha kwi-GTN, kepha namhlanje empeleni sizobheka ukuthi ungazibala kanjani lezi zindawo ngezindlela eziningi ezahlukahlukene zokubala lezi zindawo zokushaya kwenhliziyo ukuze zisebenze.

Eminye ilula impela futhi kulula ukuyenza, kepha isinikeze ukunemba okuncane kakhulu ngezinombolo. Ngakolunye uhlangothi lwe-spectrum singathi singene ebhodini bese sithola okunembe kakhulu futhi okuningiliziwe kepha futhi kungabiza nemali nesikhathi. Into eyodwa bonke abafana ngayo umzamo.

ama-calories ashise ukuhamba ngebhayisikili entabeni

Lokhu kuzodinga ukusebenza kanzima nokuzikhathaza komzimba okwesikhashana yize ubude bomhloli, okuluhlobo lokuhlola okwenzayo. O, futhi kufanele ngingeze enye into eyodwa, uma unethemba lokuthola izindawo zakho zokushaya kwenhliziyo zokuhamba ngebhayisikili, kuzofanele wenze isivivinyo esihluke ngokuphelele salokho kwizilinganiso ezihlukile zokuzikhandla kwenhliziyo esizithola ukugijimela ukugibela ibhayisikili, uxolo. (umculo othambile) Yebo, isivivinyo esisikhethile sisendaweni ethile maphakathi naleso sikhathi kanye nesilinganiso sokunemba.

Vele ngeke sonke siye ebhodini, kepha sisafuna ukuthi linikeze imiphumela emihle nenembile esingakwazi ukubala izindawo zethu zokushaya kwenhliziyo. Yebo, maqondana nalokho esizokwenza, kuhle ufuna ukufika kusha futhi ulungile ngakho-ke ngosuku olwandulela isivivinyo vele uqiniseke ukuthi usuku oluhle, usuku lokuqeqeshwa olulula ukuze ungafiki ukhathele kakhulu. Futhi, qaphela ukuthi ingcindezi yempilo ejwayelekile, ukungadli kahle, kanye nokuhamba okuningi kungathinta futhi kuthinte le miphumela yokuhlolwa.

Futhi indawo okwenzayo kuyo, ufuna ukuthi ibe bushelelezi futhi ibe yindawo eyisicaba ongayihlanganisa cishe amamayela amahlanu. Yebo, ingaba lapho futhi ibuye, ingaba amaluphu, noma yini oyifunayo. Kepha lokho kungukupha okuncane, yebo, ngoba isivivinyo esisithathayo sifaka imizuzu engama-30 yomzamo wakho oqhubekayo, omkhulu ngalesi sikhathi.

Ngokuqondene nemishini, ungamangali ukuthi ngizodinga ukuqapha okunembile kokushaya kwenhliziyo manje. Kulolu vivinyo, ngincoma ukuthi kusetshenziswe umucu wesifuba njengalona ozoqopha i-EKG yakho. Uzodinga newashi elizorekhoda idatha kusuka kulokhu kuqapha izinga lokushaya kwenhliziyo, futhi leliwashi futhi, ukurekhoda ijubane lakho njengoba sizodinga lelo jubane lokunye ukubala ngokuhamba kwesikhathi kule ndatshana.

Kulungile ukuhlolwa uqobo yilokho esikubiza ngokuthi yi-lactate threshold rate rate test. isilinganiso senhliziyo ongasigcina imizuzu engama-60. Kepha ungakhathazeki, asenzi umzamo ophelele wemizuzu engama-60 ngoba njengoba ngishilo ekuqaleni senza imizuzu engama-30 kepha lokho kusenza namanje.

Udinga ukufudumala kahle. Yiphathe cishe njengomjaho ngakho-ke phuma ungene cishe imizuzu eyi-15-20, ukugijima okuqinile, futhi uma ufuna, engeza kwamanye amakhono, ezinye izivivinyo, ezinye izinyathelo, noma yini oyifunayo. Uma usujwayela, uzokulungela ngokuphelele, ngokomzimba nangokwengqondo imizuzu engama-30 phambi kwakho.

Yize ngizophonsa ibhola elijikayo lapha manje ngoba sizokhohlwa imizuzu eyishumi yokuqala yokuhlolwa kwemizuzu engama-30. Nginesiqiniseko sokuthi ujwayele ukushiyeka okuncane ongakuthola nakho. Isibonelo, ukube ubuzosebenza kanzima, empeleni kungathatha ukushaya kwenhliziyo yakho isikhashana ukukhombisa inani lomzamo owufakayo ukuze umzimba wakho uthathe isikhathi sokuphendula izidingo ozibeka kuwo.

Ukunciphisa lokhu, sizokhohlwa ngemizuzu yokuqala eyi-10 bese sigxila emizuzwini engu-20 edlule uma izinga lokushaya kwenhliziyo selinyukile ngenkathi kubalwa izindawo zethu zokushaya kwenhliziyo. Kodwa-ke, lokho akusho ukuthi ungavele usebenzise imizuzu yokuqala eyi-10 njengenhle, noma ufudumale. Kubalulekile ukuthi usebenze kanzima imizuzu engama-30 ephelele, cindezela ukuqala ekuqaleni kwemizuzu engama-30, bese uma weqa umkhawulo wemizuzu eyi-10 cindezela inkinobho yethanga bese ucindezela ekugcineni kwemizuzu engama-30 usuqedile .

Lokhu kwenza ukuhlaziya imiphumela yaleyo mizuzu engama-20 kube lula impela ngenkathi ihlala isebenza ngokugcwele. Ngokuya ngejubane, lokhu kubaluleke kakhulu. Ufuna ukuqinisekisa ukuthi usebenzisa ijubane elifanayo, noma useduze kakhulu nejubane elifanayo, sonke isikhathi sokuhlolwa.

Uma ijubane lakho lihluka kakhulu, yisho ngaphezu kuka-10% ngaphezu kwemizuzu engama-30, khona-ke amathuba okuthi imiphumela ngeke nje ithembeke ngokwanele noma ize isebenze nakuwe, kepha uma ulwa nalokhu, vele unikeze isikhathi njengoba wenza okuningi kwalezi zivivinyo, uzofunda ukukala ukuzikhandla kwakho ngaphezu kwemizuzu engama-30. Manje ungahle uzibuze ukuthi kungani sikhethe isivivinyo seminithi engama-30 ngenkathi kunezinye izivivinyo eziningi zesikhathi esingafani kodwa isizathu salokhu ukuthi kuyalawuleka futhi kulula ukuphinda. Kepha, futhi kukhona okukhulu Kepha manje kufanele uvivinye wedwa, ekuqeqesheni, ngaphandle kwabanye ozakwethu bokuqeqesha, ngani? Yebo, lapho wenza lawa ma-run nabanye abantu noma esimweni sokujaha, umane ukwenze, o usebenze kanzima kunakuqala.

Angazi ukuthi kungani, kepha wena yenza nje. Izivivinyo zodwa zemizuzu engama-30 kufanele zibonise ongakufinyelela esimweni sokujaha esigcwele semizuzu engama-60. Ngakho-ke uma usuqedile ngohlolo lwakho, okuthembeke ukuthi luhambe kahle, iwashi lakho kufanele likwazi ukunquma ngokuzenzakalela isilinganiso sokushaya kwenhliziyo yakho ngemizuzu yokugcina engama-20 etholakala kuleyo ngqikithi yemizuzu engama-30, futhi leso isilinganiso sakho senhliziyo se-lactate . noma okunye okwaziwa ngokuthi umkhawulo wokushaya kwenhliziyo.

Manje kunama-calculator amaningana ku-inthanethi angakusiza ngalokhu okulandelayo, kepha udinga ukuqinisekisa ukuthi usho ukuthi sekusebenzile. Njengoba kushiwo ngaphambili, izinombolo zokuhamba ngebhayisikili, ukugijima, nokubhukuda zihluke kancane komunye nomunye. Kodwa-ke, uma usebenzisa iTrainingPeaks empeleni izothola ngokuzenzakalela ukushaya kwenhliziyo futhi izenzele ngokuzenzakalela izindawo zakho ezintsha kuyo, kepha uma, nganoma yisiphi isizathu, ufuna ukufaka umkhawulo wenhliziyo yakho omusha ngesandla, ungakwenza lokho.

Uma ungazi isilinganiso sakho senhliziyo sokuphumula noma isilinganiso sokushaya kwenhliziyo yakho, vele ushiye lezi zinkambu zingenalutho futhi lezi zindawo zisazobalwa kuwe. Kepha uma, nganoma yisiphi isizathu, ungazizwa uthanda ukusebenzisa enye yalezi zibali eku-inthanethi noma iTrainingPeaks, ungakwenza ngokwenza izibalo ezincane bese uthola lezi zinombolo, kepha ngiyethemba umuhle ngamaphesenti. Indawo yesibili, ephakathi kuka-85% no-89% we-lactate threshold rate rate yenhliziyo yakho.

Indawo yesithathu, ephakathi kuka-90% no-94% wesilinganiso senhliziyo yakho se-lactate. Indawo yesine, 95% kuya ku-99% yesilinganiso senhliziyo sakho se-lactate. Ngemuva kwalokho sibe nezoni ezinhlanu A okuyi-100% kuye ku-102%.

ibhulukwe lamabhayisikili ehlobo

Indawo yesihlanu B, okuyi-103-106%, bese kuthi ekugcineni kube u-zone C, okungaphezulu kuka-106% we-lactate threshold rate rate yenhliziyo yakho, ngakho-ke uma usunezindawo zokushaya kwenhliziyo yakho, ungagijima manje, hlola iwashi lakho bese ubona ukuthi ukulesiphi isigaba. Ungalifinyelela nganoma yisiphi isikhathi noma, kwamanye amawashi, noma ngabe uphuma kuleyo ndawo edingekayo ngesikhathi seseshini. Njengoba ngishilo ekuqaleni, izinga lokushaya kwenhliziyo linokulinganiselwa okuncane ngokwalo mphumela osilelayo nalapho ungazama khona ukuzitholela wona uqobo, ukuze ukuzungeze lokhu, noma okungenani uzame ukugcwalisa lokhu, empeleni kunezindawo zokuhamba, okubuye , esinye isizathu ukuthi kungani kufanele uzame ukugcina ijubane elihle, eliqinile kuyo yonke imizuzu engama-30.

Lapho usunayo leyo nombolo noma uyiqedile leyo run, iTrainingPeaks izokwakha ngokuzenzakalelayo futhi ibale inombolo yakho yendawo kuyo, noma ungayifaka ngesandla noma usebenzise i-calculator eku-inthanethi bese uqinisekisa ukuthi ucacisa ukusebenza futhi. Kepha ekugcineni, ungavele usebenzise indlela enhle yakudala futhi wenze amaphesenti. Ngakho-ke, zone eyodwa ehamba kancane kuno-129% wejubane lakho lokusebenza.

Indawo yesibili, phakathi kuka-114% no-129%. Izoni 3, 106% kuya ku-113%. Indawo yesine, 99% kuya ku-105%.

Indawo yesihlanu A, 97% kuya ku-100%. Indawo yesihlanu B, 90% kuya ku-96%, futhi ekugcineni iZone 5 C, esheshayo kune-90% ye-FTP yakho. Njengoba ngishilo ekuqaleni, simboze ngokuningiliziwe endatshaneni edlule ukuthi ungazisebenzisa kanjani lezi zinombolo nezindawo ukwenza ukuzilolonga kwakho.

Kokubili ukushaya kwenhliziyo nejubane kunendawo yakho ekuqeqeshweni kwakho. Ngicabanga ukuthi bayaphelelisana ngempela. Ngempela ngizihlola zombili phakathi kwazo zonke izikhathi zami zokuqalisa.

I-Pace kungenzeka iqale ukusebenza kakhudlwana kulezo zikhathi ezimfushane lapho ngicabanga ukuthi isilinganiso senhliziyo sithatha isikhashana ukuphendula, ngomqondo ongokomfanekiso, ngenkathi izinga lokushaya kwenhliziyo lidlala phakathi nalezi zikhathi ezinde, mhlawumbe ngaphezu kwama-hilly reps, ukuze ukwazi hlola ukuthi ukulesiphi isigaba futhi uqiniseke ukuthi uhlala kuso ezingeni elifanele lokuzikhandla. Ngiyazi ukuthi lolu vivinyo lunzima, kepha uma uvumelana kakhulu futhi usebenza kanzima kukho, izindawo eziqondile zizoba ezakho kakhulu bese uqinisekisa ukuthi uziqeqesha kahle futhi uhamba ngokushesha, okuholela kimi ukuthi ngiphinde ngihlole ngoba uma uziqeqesha ngempumelelo kulezi zoni uzodinga ukuphinda uzame njalo emavikini amane kuya kwayisithupha ukuze uqiniseke ukuthi usesezingeni elifanele lalezi zivivinyo. Uma uthanda le ndatshana sicela uchofoze inkinobho ethi 'izithupha phezulu' futhi uma ufuna ukubona okuningi kwe-GTN vele uchofoze umhlaba futhi uma ufuna ukubona ukuqeqeshwa kwethu ngezindawo chofoza lapha.

Uma ufuna ukubona ukuthi ungaziqeqesha kanjani ngamandla ebhayisikili, mane uchofoze lapha.

Kungani umkhawulo we-lactate ungcono kune-vo2max?

Esikhathini esithileukuncelisaiqala ukunqwabelana ngokusheshakuneimisipha ingayisusa, futhi umfutho awusasimeme. Okuphakemeumkhawulo we-lactatekuningikangconoinkomba yokusebenza jikelele kwezemidlalo ngokuqhathaniswa ne-Ubukhulu be-VO2ngoba inikeza ukuqonda ukuthi imisipha iyisebenzisa kanjani i-oxygen etholakalayo.UMar 15 2019

Kukuliphi iphesenti le-vo2max umkhawulo we-lactate?

Umkhawulo we-Lactatekwenzeka ku-iphesentiyabasubathiUbukhulu be-VO2ngokuya ngesimo sabo sokuqeqeshwa. Kuzokwenzeka kubantu abangaqeqeshiwe cishe ngama-50-60% weUbukhulu be-VO2futhi cishe u-70-80% weUbukhulu be-VO2kubantu abaqeqeshiwe.Mar 14 2019

Wazi kanjani uma usufinyelele umkhawulo wakho we-lactate?

Eduze kwaphezulu kwekhasi lemiphumela,uzokwenza kanjalobona i- “vLT” enezinombolo ezithile eceleni kwayo. Leyoeyakhocisheumkhawulo we-lactateijubane. UkunqumaeyakhoIzinga lokushisa le-LT, fudumala bese usheshisela kueyakhoLT ijubane endaweni eyisicaba, ebushelelezi. Lindaeyakhoukushaya kwenhliziyo kuya ethafeni bese uyakuqaphela.2 uNovemba. Februwari 2020

ukwandisa amandla okuhamba ngebhayisikili

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