Muyenera Kukhala Mukuchita Mitundu itatu iyi ya Cardio

Zamkati

• Zowona za Njira Zamagetsi
• Njira ya Phosphagen = Sprints
• Njira ya Glycolytic = Nthawi yayitali
• Njira ya Oxidative = Ntchito Yopirira
• Chifukwa Chake Njira Zamagetsi
• Momwe Mungaphatikizire Maphunziro a Metabolic Mukuchita Nanu Ntchito
• Onaninso za

Mukamaganizira za maubwino olimbitsa thupi, mumaganizira zopindulira zomwe mutha kuwona, kumva, ndi kuyeza-ma biceps anga ndi akulu! Kukweza chinthucho kunali kosavuta! Ndinangothamanga osafuna kufa!

Koma kodi mudaganizapo za momwe thupi lanu limakhalira ndi mphamvu yothamangira, kuyenda mayendedwe ataliatali, kapena kutenga kalasi ya HIIT, ndipo chimachitika ndi chiyani kuti chikhale chophweka chotsatira? Yankho limabwera ku machitidwe atatu amphamvu a thupi (omwe amatchedwanso njira za metabolic), zomwe zimapatsa mphamvu chilichonse chomwe mumachita. (Zogwirizana: Zoyambira pa Ma Aerobic Anu ndi Anaerobic Energy Systems)

Kumvetsetsa njira za kagayidwe kachakudya kungakuthandizeni kuphunzitsa ndi cholinga chochulukirapo, osati kungochita masewera olimbitsa thupi komanso moyo wanu wonse.

Zowona za Njira Zamagetsi

Musanalowe munthawi yazinthu zamagetsi, muyenera kumvetsetsa kuti thupi lanu limagwiritsa ntchito chakudya popatsa mphamvu ndikusandutsa ATP (adenosine triphosphate). "ATP ndi molekyulu yomwe imasungidwa m'minyewa yathu ndipo ndimomwe imathandizira mphamvu yolimbitsa minofu m'moyo ndi zolimbitsa thupi," akufotokoza Natasha Bhuyan, M.D., One Medical Provider. Kwenikweni, ATP imachita ku thupi lanu zomwe mafuta amapangira galimoto: imayendetsa.

Chifukwa thupi lanu silingasunge tani ya ATP, mukupitiliza kupanga zina zambiri. Thupi la munthu liri ndi machitidwe atatu osiyana (metabolic pathways) omwe angagwiritse ntchito kupanga ATP: phosphagen pathway, glycolytic pathway, ndi oxidative pathway, akufotokoza Dave Lipson CrossFit Level 4 Trainer and Founder of Thundr Bro, malo olimbitsira maphunziro. "Onsewa akugwira ntchito limodzi nthawi zonse, koma amasinthana kukhala injini yolamulira, kutengera mtundu wa masewera olimbitsa thupi omwe mukuchita, nthawi yayitali bwanji, komanso mphamvu."

Njira ya Phosphagen = Sprints

Njira ya phosphagen (yomwe imatchedwanso phosphocreatine pathway) imagwiritsa ntchito molekyulu ya creatine phosphate kupanga ATP. kwambiri mwachangu. Monga, kuphethira ndipo mudzaphonya.

Palibe cholengedwa cha phosphate chochuluka chomwe chimasungidwa mu minofu, chifukwa chake pali mphamvu zochepa. "Mutha kufotokoza mphamvu zambiri pogwiritsa ntchito njirayi, koma osakhalitsa," akutero Lipson. M'malo mwake, zimangokhala pafupifupi masekondi 10. Ndiye mukugwiritsa ntchito injini iyi liti? Nthawi iliyonse mukamawonetsa 100% yamphamvu yanu kapena mphamvu. Ganizirani izi:

• Kuthamanga kwa mita 100
• 25-yadi kusambira
• 1 rep max kufa

Eeh. "Ngakhale rep 1 wamkulu mphindi zitatu zilizonse kwa mphindi 15 amagwera m'gululi," akutero Lipson. (Zokhudzana: Zomwe Muyenera Kudziwa Zokhudza Kuphunzitsa ndi 1 Rep Max Yanu)

"Kuphunzitsa kachitidwe kameneka kudzakuthandizani kuti muzitha kuthamanga kwambiri, mphamvu zanu, ndi mphamvu zanu kuti muzitha kudumpha pamwamba, kuthamanga mofulumira, ndi kuponyera kwambiri," akutero David Greuner, MD wa NYC Surgical Associates.

Njira ya Glycolytic = Nthawi yayitali

Mutha kuganiza za njira ya glycolytic ngati injini "yapakati". Mukamagwiritsa ntchito njirayi, thupi lanu limagwiritsa ntchito glycogen-yomwe imachokera ku magwero a carbohydrate-kupita ku ATP, akufotokoza a Melody Schoenfeld, CSSC, yemwe adayambitsa Flawless Fitness ku Pasadena, CA. Izi zimapangitsa kuti thupi lizigwiritsa ntchito bwino glycogen popanga mphamvu kudzera mu njira yotchedwa glycolysis. (Ndicho chifukwa chake, ngati muli pazakudya za keto mutha kukhala ndi vuto lophunzitsidwa mwamphamvu chifukwa masitolo anu a glycogen ndi otsika kwambiri.)

Schoenfeld akufotokoza kuti: "Njirayi imapereka mphamvu zolimbitsa thupi zolimbitsa thupi mpaka masekondi 90." Izi zitha kuphatikizira zinthu monga:

• Kuthamanga kwamamita 400
• Kukweza zolemera kwakanthawi kochepa
• Masewera omwe amafunikira kuthamanga mwachangu, monga basketball,
• Mapulogalamu apamwamba kwambiri

Mfundo imodzi yofunika: "Si nthawi yonse ya masewera olimbitsa thupi yomwe imatsimikizira njira yomwe mukulowera," akufotokoza Lipson. "Ngati mukugwira ntchito 30 mpaka 60 masekondi, ndikupumula masekondi 30 musanabwereze, mudakali munjira ya glycolytic." (Zogwirizana: Kodi Muyenera Kuchita HIIT Kuti Mukhale Wokwanira?)

Ngati munachitapo masewera olimbitsa thupi akutali, mwina mumadziwa zowawa-zabwino-zabwino, zoyaka moto za lactic acid zomwe zimapangika m'minofu yanu. Ndi chifukwa chakuti lactic acid ndiyotayidwa ndi njira ya glycolytic. Dr. Bhuyan anati: “Lactic acid imachulukana m’minyewa, kuchititsa ululu ndi kutopa, zomwe zimapangitsa kuti zikhale zovuta kuti zikhalebe zolimba. (Izi zimatchedwa lactic threshold).

Nkhani yabwino: Mukamaphunzira kwambiri njira ya glycolytic, mumakhala opambana popanga ATP, chifukwa chake mumapanga zinyalala zochepa, atero Dr. Bhuyan. Pamapeto pake, zikutanthauza kuti mutha kuchita masewera olimbitsa thupi motalikirapo. "Mumapeza ndalama zambiri pano," akuwonjezera Lipson. Mwachitsanzo, kuwotcha mafuta ndi kukulitsa kagayidwe kanu ndi zabwino ziwiri zokha za HIIT.

Njira ya Oxidative = Ntchito Yopirira

Njira yoyambira mafuta ndiyo mafuta. Imatchedwa njira yovutirapo chifukwa imafuna mpweya kuti ipange ATP, akufotokoza Dr. Greuner. Chifukwa chake machitidwe a phosphagen ndi glycolytic ndi anaerobic ndi musatero amafuna mpweya; njira ya oxidative ndi aerobic, kutanthauza kuti imatero. Mosiyana ndi phosphagen ndi glycolytic system, aerobic system imatha kupereka mphamvu zambiri kwa nthawi yayitali, akutero Schoenfeld. (Zokhudzana: Kodi Ndiyenera Kukhala Ndikugwira Ntchito Kumalo Owotcha Mafuta?)

“Anthu ambiri amangochita masewera olimbitsa thupi m’njira imeneyi,” akutero Dr. Bhuyan. Ngati ndinu othamanga kapena kukhala ndi moyo ndikupuma pang'onopang'ono (kapena LISS) cardio, mwina ndizowona kwa inu. Njira yokhayokha ndi yomwe imagwiritsidwa ntchito nthawi yochita masewera olimbitsa thupi yomwe amadziwika kuti "cardio".

• Zochita za tsiku ndi tsiku
• Kuthamanga kwa mphindi 30
• Kwa mphindi 40 pa elliptical
• Kuyenda njinga makilomita 20

Inde, izi zimagwira ntchito mukamalimbitsa thupi, komanso ndizomwe zimatipangitsa kung'ung'udza m'moyo-kaya tikuwonera. Bachelor, kukonzekera chakudya, kapena kusamba.

Ngakhale njira ya okosijeni imakhala yogwira ntchito nthawi zonse, njira ya okosijeni yosinthira mafuta kukhala mphamvu imatenga nthawi yayitali kuposa njira za anaerobic, akufotokoza. "Ndicho chifukwa chake imawerengedwa kuti ndi njira yocheperako yopanga mphamvu." Mukangoyamba, ndiyo njira yomwe imakupangitsani kuti mupite kuzinthu zopirira monga kupalasa njinga zamapiri, kuthamanga marathon, ndi kusambira kwakutali.

Njira yowonjezeramo madzi imakhala yosinthika kwambiri, atero a Sanjiv Patel, MD, a cardiologist ku MemorialCare Heart & Vascular Institute ku Center ya Zamankhwala ku Orange Coast ku Fountain Valley, CA. Izi zikutanthauza kuti mukamagwiritsa ntchito bwino, imagwira ntchito bwino. Aliyense amene adachitapo sofa-to-5K amadziwa kuti izi ndi zoona. "Kuphunzitsidwa kwa oxidative pathway (kapena aerobic) kungakhale ndi phindu lalikulu pamtima ndi kutaya mafuta," akutero. (Onani: Simuyenera Kuchita Cardio Kuti muchepetse Kunenepa-Koma Pali Catch)

Chifukwa Chake Njira Zamagetsi

Anthu ambiri amagwiritsa ntchito imodzi mwa njira za kagayidwe kazakudyazi kwinaku akunyalanyaza zomwe zimaphunzitsa zina ziwirizo. Koma ndikofunikira kuphunzitsa onse atatu kuti thupi lanu likhale logwiritsa ntchito mphamvu pazochitika zonse, atero Dr. Bhuyan.

Ndipo machitidwe atatuwa sali ogwirizana: Kuchita masewera olimbitsa thupi a Tabata kudzakuthandizani kukhala wothamanga mtunda wautali, monga momwe maphunziro a marathon angakuthandizireni mwamsanga kuti muchiritse kalasi ya HIIT.

"Kugwira ntchito onse atatu kudzakupangitsani kukhala wothamanga kwambiri," akuwonjezera Lipson. (Ndicho chifukwa chake yankho la funso lakale loti: "Ndi Chiyani Chabwino? Kuthamangira Mofulumira Kapena Kutali?" Ndilo onse.)

Momwe Mungaphatikizire Maphunziro a Metabolic Mukuchita Nanu Ntchito

Ndiye mumakulitsa bwanji mphamvu munjira zonse zitatu za metabolic? "Kuchita masewera osiyanasiyana ndikofunikira kuti muchite zinthu mwanzeru, osati molimbika," akutero Dr. Bhuyan. Sinthani zolimbitsa thupi zanu sabata yonse kuti muphatikize zolimbitsa thupi zomwe zimaphunzitsa dongosolo lililonse. (Zogwirizana: Nazi Momwe Sabata Yoyeserera Yoyeserera Imawonekera)

Izi zitha kuwoneka ngati sabata limodzi ndi:

• Kuchita masewera olimbitsa thupi kwakanthawi, kuthamanga kwanthawi 5K kapena tempo, komanso nthawi yayitali
• Ntchito ziwiri zolemetsa zolemera, kupalasa 10K, ndi gulu la CrossFit WOD kapena HIIT
• Kalasi yopalasa njinga, kukwera njinga yayitali/yoyenda pang'onopang'ono, komanso kulimbitsa thupi kwanjinga

ICYWW: Kodi mutha kuphatikiza njira ziwiri kuti mukhale olimbitsa thupi kamodzi? Mwachitsanzo, yesani 1 kapena 3 rep max (njira ya phosphagen) ndiyeno chitani masewera olimbitsa thupi a TRX HIIT (njira ya glycolytic). Lipson anati inde. "Koma ngati mukuyenera kuphatikiza onse awiri mgawo limodzi, mutha kutaya mphamvu zolimbitsa thupi chifukwa zimatenga nthawi yayitali kuti mudziwotha mpaka rep rep imodzi. Nthawi zonse pamakhala chiopsezo kuti onse azipereka nsembe." (Zokhudzana: Kodi *Order* Mumachita Zolimbitsa Thupi Ndi Zofunika?)

Ngati zonsezi ndizovuta kwambiri, pumulani: "Kwa anthu ambiri, ndikungofuna kuwona anthu ambiri akuchita masewera olimbitsa thupi," akutero Dr. Patel. Chifukwa chake ngati mwayamba kumene kuchita masewera olimbitsa thupi, malingaliro ake ndikuti musunge zomwe mumakonda.

Koma ngati mwafika m'dera lamapiri kapena mukufuna kukhala woyenera momwe mungathere? Pulogalamu yophunzitsira yomwe imagwiritsa ntchito njira zonse zitatu za metabolic imatha kukuthandizani kuti mukweze.

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