Kuya kufuneka ukuba uzenze ezi ntlobo zintathu zeCardio

Umxholo

• Iziseko zeNdlela yeMetabolic
• Indlela yePhosphagen = Sprints
• Indlela yeGlycolytic = Amaxesha amade
• Indlela ye-Oxidative = Umsebenzi woNyamezelo
• Kutheni iMetabolic Pathways ibalulekile
• Ungaluhlanganisa njani uQeqesho lweMetabolic kuQeqesho lwakho
• Uphengululo lwe

Xa ucinga malunga neenzuzo zokuzilolonga, unokucinga malunga neenzuzo ozibonayo, ozivayo, kunye nokulinganisa -Ii-biceps zam zikhulu! Ukuphakamisa loo nto kwakulula! Ndivele ndabaleka ndingafuni ukufa!

Kodwa ngaba ukhe wacinga ngendlela heck umzimba wakho owafumana ngayo amandla okuba nzima, abaleke iindlela ezinde, okanye athathe iklasi ye-HIIT, kwaye kwenzeka ntoni kanye kanye ukuze kube lula ukujikeleza okulandelayo? Impendulo yehla kwiinkqubo ezintathu zamandla eziphambili zomzimba (zikwabizwa ngokuba ziindlela zemetabolism), ezihambisa yonke into oyenzayo. (Idibeneyo: Iziseko kwiinkqubo zakho zeAerobic kunye neAnaerobic Energy)

Ukuqonda iindlela ze-metabolic kunokukunceda ukuba uqeqeshe ngenjongo ezingakumbi, hayi eyokusebenza komzimba kuphela kodwa nobomi.

Iziseko zeNdlela yeMetabolic

Ngaphambi kokungena kwi-nitty-gritty ye-metabolic pathways, kufuneka uqonde ukuba umzimba wakho usebenzisa ukutya kwamandla ngokukuguqula kube yi-ATP (adenosine triphosphate). "I-ATP yi-molecule egcinwe kwiimisipha zethu kwaye ngumthombo othe ngqo wamandla okunciphisa imisipha ebomini kunye nokuzivocavoca," kuchaza uNatasha Bhuyan, uM.D., uMboneleli wezoNyango omnye. Ngokusisiseko, i-ATP yenza emzimbeni wakho into eyenziwa ngamafutha emotoni: igcina iqhuba.

Ngenxa yokuba umzimba wakho awukwazi ukugcina itoni ye-ATP, uyaqhubeka usenza ngakumbi. Umzimba womntu uneenkqubo ezintathu ezahlukeneyo (iindlela ze-metabolic pathways) onokuwusebenzisa ukuvelisa i-ATP: indlela ye-phosphagen, indlela ye-glycolytic, kunye ne-oxidative, ucacisa uDave Lipson CrossFit Level 4 Umqeqeshi kunye noMsunguli weThundr Bro, iqonga lokuqina komzimba. "Bobathathu bahlala besebenza kunye, kodwa bazakutshintshana ngokuba yinjini ephambili, kuxhomekeke kwimithambo oyenzayo, ukuba uyenza ixesha elingakanani, kunye namandla."

Indlela yePhosphagen = Sprints

Indlela ye-phosphagen (ekwabizwa ngokuba yi-phosphocreatine pathway) isebenzisa imolekyuli ye-creatine phosphate ukwenza i-ATP. kakhulu ngokukhawuleza. Njengo, blink kwaye uya kuyiphosa.

Akukho creatine phosphate eninzi kakhulu egcinwe kwisihlunu, ngoko kukho isixa esilinganiselweyo samandla akhoyo. "Ungavakalisa amandla amaninzi usebenzisa le ndlela, kodwa hayi ixesha elide," utshilo uLipson. Ngapha koko, ihlala kuphela malunga nemizuzwana eli-10. Usebenzisa nini le injini? Nanini na xa ubonakalisa iipesenti ezili-100 zamandla akho okanye amandla. Cinga:

• Imitha eyi-100 yembaleki
• Ukuqubha kweeyadi ezingama-25
• I-1 rep max yokufa

Ewe. “Nokuba i-1 rep max qho ngemizuzu emi-3 kwimizuzu eli-15 iwela kolu didi,” utshilo uLipson. (Idibeneyo: Yintoni ekufuneka uyazi ngoQeqesho nge-1 Rep Max yakho)

"Ukuqeqesha le nkqubo kuya kuphucula isantya sokuqhushumba kwakho, amandla kunye namandla ukuze ukwazi ukutsiba phezulu, ukukhawulezisa ngokukhawuleza, nokuphosa ngakumbi," utshilo uDavid Greuner, MD we-NYC yoNyango.

Indlela yeGlycolytic = Amaxesha amade

Unokucinga malunga nendlela ye-glycolytic njengenjini "ephakathi". Xa usebenzisa le ndlela, umzimba wakho ikakhulu uphula i-glycogen-evela kwimithombo ye-carbohydrate-iye kwi-ATP, ucacisa uMelody Schoenfeld, CSC.S. Oku kwenza ukuba umzimba usebenze ngokungaqhelekanga ekusebenziseni i-glycogen yamandla ngenkqubo ebizwa ngokuba yi-glycolysis. (Kungenxa yoko, ukuba uku-keto yokutya unokufumana ubunzima bokuqeqeshwa ngamandla ngenxa yokuba iivenkile zakho ze-glycogen ziphantsi kakhulu.)

"Le ndlela ibonelela ngomthombo wamandla okhawulezayo wokuzilolonga ukuya kuthi ga kwimizuzwana engama-90," ucacisa uSchoenfeld. Oko kunokubandakanya izinto ezinje:

• Imitha eyi-400 yembaleki
• Ukuphakamisa iintsimbi ixesha elifutshane
• Imidlalo efuna ukukhawuleza ngokukhawuleza, njengebhasikidi,
• Iinkqubo zoqeqesho lwexesha eliphakathi

Inqaku elinye elibalulekileyo: "Ayililo lonke ixesha lokuzilolonga eliqinisekisa indlela ohamba kuyo," ucacisa uLipson. "Ukuba wenza imizuzwana engama-30 ukuya kwengama-60 yomsebenzi, kwaye ke uphumle imizuzwana engama-30 ngaphambi kokuphinda, usendleleni ye-glycolytic." (Idibeneyo: Ngaba kufuneka wenze i-HIIT ukuze ulunge?)

Ukuba ukhe wenza umceli mngeni wokuzilolonga ukude, mhlawumbi uqhelene nobuhlungu-kakhulu, imvakalelo evuthayo ye-asidi ye-lactic kwimisipha yakho. Kungenxa yokuba i-lactic acid yinkqubo yenkunkuma yendlela ye-glycolytic. "I-Lactic acid iyakhula kwimisipha, ibangele iintlungu nokudinwa, okwenza kubenzima ukugcina ubungqongqo," ucacisa uGqirha Bhuyan. (Oku kwaziwa njengomda wakho we-lactic).

Iindaba ezilungileyo: Okukhona uqeqesha ngakumbi kwindlela ye-glycolytic, ngokuye uphumelele ngakumbi ekudaleni i-ATP, ngoko udala inkunkuma encinci, utsho uDkt Bhuyan. Ekugqibeleni, oko kuthetha ukuba uyakwazi ukuzilolonga ngamandla ixesha elide. “Ufumana imali eninzi apha,” wongeza uLipson. Umzekelo, ukutshisa amanqatha kunye nokunyusa imetabolism zizimbini nje izibonelelo zeHIIT.

Indlela ye-Oxidative = Umsebenzi woNyamezelo

Indlela ephambili ye-oxidative yendlela ehamba ngayo ngamafutha. Ibizwa ngokuba yindlela ye-oxidative kuba ifuna ioksijini ukuze ivelise i-ATP, ucacisa uGqirha Greuner. Ke iinkqubo ze-phosphagen kunye ne-glycolytic zii-anaerobic kunye musa kufuna ioksijini; indlela ye-oxidative yi-aerobic, into ethetha ukuba iyenzeka. Ngokungafaniyo nenkqubo ye-phosphagen kunye ne-glycolytic, inkqubo ye-aerobic inokubonelela ngamandla amaninzi ixesha elide, utsho uSchoenfeld. (Idibeneyo: Ngaba kufuneka ndisebenze ngaphandle kweNdawo yokuTshisa kwamafutha?)

Abantu abaninzi benza umthambo kuphela kule ndlela, utshilo uGqirha Bhuyan. Ukuba ungumdlali we-marathoner okanye uphila kwaye uphefumle ngokucotha nokuhamba (okanye i-LISS) i-cardio, mhlawumbi yinyani kuwe. Indlela ye-oxidative yinto esetyenziswa ngexesha lokuzilolonga ngokwesiko ngokwesiqhelo njenge "cardio".

• Imisebenzi yobomi bemihla ngemihla
• Imizuzu engama-30 yokubaleka
• Imizuzu engama-40 kwi-elliptical
• Ukukhwela ibhayisekile iimayile ezingama-20

Ewe, oku kuyavela xa usenza umthambo, kodwa ikwayeyona nto isigcina sincuma ebomini-nokuba sibukele. ISidanga, ukutya kwangaphambili, okanye ukuhlamba.

Nangona indlela ye-oxidative ihlala isebenza, inkqubo ye-oxidative yokuguqula amanqatha kumandla ithatha ixesha elide kuneenkqubo ze-anaerobic, uyachaza. "Kungoko ithathwa njengeyona ndlela icothayo yokudala amandla." Nje ukuba uqalisile, yinkqubo ekugcina usenza imisebenzi yonyamezelo efana nokukhwela ibhayisekile entabeni, ukubaleka umdyarho, kunye nokuqubha ixesha elide.

Indlela ye-oxidative iguquguquka kakhulu, utsho uSanjiv Patel, M.D., ugqirha wentliziyo kwi-MemorialCare Heart & Vascular Institute kwiZiko lezoNyango lase-Orange Coast e-Fountain Valley, CA. Oko kuthetha ukuba okukhona uyisebenzisa, kokukhona isebenza ngcono. Nabani na owakhe wenza i-couch-to-5K uyazi ukuba le nto iyinyani. "Uqeqesho lwe-oxidative (okanye i-aerobic) lunokuba neenzuzo ezintle kwintliziyo kunye nokulahlekelwa kwamafutha," utsho. (Bona: Awunyanzelekanga ukuba uyenze iCardio ukunciphisa umzimba-kodwa kukho iCatch)

Kutheni iMetabolic Pathways ibalulekile

Abantu abaninzi bagxile kwenye yezi ndlela zemetabolism ngelixa betyeshela imisebenzi eqeqesha ezinye ezimbini. Kodwa kubaluleke kakhulu ukubaqeqesha bobathathu ukuze umzimba wakho usebenze ngakumbi ekusebenziseni amandla kuzo zonke iimeko, utsho uGqr Bhuyan.

Kwaye ezi nkqubo zintathu azihlukani ngokwenyani: Ukwenza i-Tabata sprints kuya kukwenza ube yimbaleki engcono yomgama omde, kanye njengokuba uqeqesho lomgama omde lunokuphucula indlela okhawuleza ngayo ukuchacha kwiklasi ye-HIIT.

"Ukusebenza bobathathu kuya kukwenza ube yimbaleki efanelekileyo," wongeza uLipson. (Kungoko impendulo yombuzo wakudala: "Yeyiphi Engcono: Ukubaleka ngokukhawuleza okanye ixesha elide?" Zombini.)

Ungaluhlanganisa njani uQeqesho lweMetabolic kuQeqesho lwakho

Ke ubuphucula njani ubungakanani kuzo zontathu iindlela ze-metabolic pathways? UGqirha Bhuyan uthi: "Ukuziqeqesha ngezinto ezahlukeneyo kubalulekile ekusebenzeni kakuhle, hayi nzima." Tshintshela ekusebenzeni kwakho iveki yonke ukuze ubandakanye imithambo eqeqesha inkqubo nganye. (Idibeneyo: Nantsi le Veki ilinganisiweyo ngokugqibeleleyo yokuSebenza ijongeka kanjani)

Ingabonakala njengeveki ene:

• Ukusebenza kwexesha lokuphumla, ixesha elingu-5K okanye itempo run, kunye nexesha elide
• Imisebenzi emibini enzima yokuphakamisa iintsimbi, ukubheqa i-10K, kunye neCrossFit WOD okanye iklasi yeHIIT
• Iklasi yokuhamba ngebhayisikile, uhambo olude / olucothayo lokuhamba ngebhayisikile, kunye nokuzilolonga ngebhayisekile

ICYWW: Ngaba unokudibanisa iindlela ezimbini kwimithambo enye? Umzekelo, vavanya i-1 okanye i-3 rep max (indlela ye-phosphagen) emva koko wenze lo msebenzi we-TRX HIIT (glycolytic pathway). U-Lipson uthi ewe. "Kodwa ukuba kuya kufuneka ulingane bobabini kwiseshoni enye, ungaphulukana namandla okuzilolonga kuba kuthatha ixesha elide ukuzifudumeza uye kwi-rep max enye. Kusoloko kukho umngcipheko wokuba bazincame bobabini." (Eyeleleneyo: Ngaba *Umyalelo* Owenza uMthambo wakho Ubalulekile?)

Ukuba konke oku kuyasongamela, thatha umoya: "Kubantu ngokubanzi, ndifuna ukubona abantu abaninzi besenza imithambo," utshilo uGqirha Patel. Ke ukuba umtsha ekusebenzeni, ingcebiso yakhe kukuhlala kwinto oyithandayo.

Kodwa ukuba uthe wabetha ithafa okanye ufuna ukufaneleka ngokusemandleni? Inkqubo yoqeqesho esebenzisa zonke iindlela ezintathu ze-metabolic inokukunceda kwinqanaba.

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