Chabwino n'chiti: Kuthamanga Mothamanga Kapena Kutalikirapo?

Zamkati

• Yankho Losavuta
• Sayansi
• Dongosolo Lanu Loyendetsa Bwino
• Onaninso za

Ngati mumadziona kuti ndinu wothamanga kwambiri, mutha kudzimva kuti mwakhazikika m'magulu awiri: liwiro kapena mtunda. Mutha kuthana ndi aliyense panjirayo, kapena mwina muli ndi ma bib marathon ambiri kuposa momwe mungaganizire. Kapena mutha kukhala woyamba kuthamanga, ndipo osadziwa kuti ndi njira iti yomwe ili yabwino pankhani yothana ndi maphunziro anu (kupatulapo, kuyika phazi limodzi patsogolo pa linalo). (Ziribe kanthu komwe muli pamasewera othamanga, yesani 30-Day Running Challenge.)

Koma pamenepo ndi yankho la mkangano wakale wokhudza chomwe chili bwino: kuthamanga mwachangu kapena motalikirapo? Tidalemba katswiri wothamanga a Danny Mackey, mphunzitsi wa Brooks Beast Track Club yemwe ali ndi digiri ya Master mu Exercise Physiology and Biomechanics, kuti mudziwe ngati muyenera kuthera nthawi yanu panjira, popondaponda, kapena kutsata mayendedwe anu kapena kukulitsa mtunda wanu kwa onse. -Maubwino oyenera.

Chodzikanira: Ngati mukuphunzitsira mpikisano wina wamtunda wautali (ie theka la marathon kapena marathon) kapena mpikisano wothamanga (monga kutsutsa bwenzi lanu lochita masewera olimbitsa thupi mpaka 100m dash), maphunziro anu ayenera kugwirizana ndi chochitikacho. Koma ngati ndiwe wothamanga, wosangalala, wodula mitengo mtunda makamaka kuti ukhale ndi thanzi labwino, ndipo ukufuna kudziwa komwe ungayendetse bwino, upangiri wa Mackey ukudziwitsa.

Yankho Losavuta

Ingochitirani zonse ziwiri. Kusiyanasiyana ndikofunikira, akutero Mackey. Koma ngati mukungoyendetsa kangapo pamlungu, kuthamanga kuti mupeze ndalama zambiri kumakupatsani ndalama zambiri malinga ndi maubwino athanzi bola mutapatsa thupi lanu nthawi yoti lipezenso pakati.

Mukathamanga masiku asanu kapena asanu ndi limodzi pa sabata, mumafunikira kuthamanga kwakanthawi, kuti thupi lanu lipezenso bwino, akutero Mackey. "Mukalimbikira, mumagunda milingo yonse ya metabolic ndi mphamvu," akutero. "Thupi lathu silimamangidwa ndi ma swichi; kulibeko kapena kuzimitsa. Ndipo ngati mukuyesetsa mwakhama, mukugwiritsa ntchito chilichonse. Koma zotsatira zake ndikuti muyenera kuchira, kapena mudzapweteka. " .

Koma dziwani kuti kungowonjezera mayendedwe anu ndikungopita pang'ono ndikuchedwa kuthamanga kulikonse siyiyinso njira yabwino. "Ngati mukuchita zosavuta nthawi zonse, mukuchepetsa mphamvu zina zonse zofunika kuti mupindule kapena kuchita masewera olimbitsa thupi," akutero Mackey. "Ndi bwino kusiyana ndi kusachita masewera olimbitsa thupi motsimikiza, koma ndithudi sizinthu zokha zomwe mukufuna kuchita. Sizoyenera kupanga thupi komanso kusunga mafuta."

Sayansi

Kuthamanga motalika komanso kosavuta sikungachepetse pazifukwa zingapo. Chimodzi ndi chakuti sichiwotcha ma carbohydrate. "Mukayamba pang'onopang'ono, mphamvu zamagetsi zimakhala zochepa, ndipo thupi lanu limangodalira mafuta kuti ayendetse izi," akutero Mackey. "Sitigwiritsa ntchito ma carbohydrates kuti tiyende bwino chifukwa sitifunikira mphamvu mwachangu. Mumagwiritsa ntchito ma carbs mukamayenda movutikira, chifukwa kupeza mphamvu kuchokera ku carbohydrate ndi njira yachangu. Ngati mukupita mwamphamvu kwambiri. , mphamvu zofunikila zidzakwera pang'ono, ndipo thupi lanu liyamba kugwiritsa ntchito mafuta ndipo carbs."

Kuyenda pang'onopang'ono kungagwiritsenso ntchito ulusi wocheperako wa minofu, womwe umagwira pang'ono dongosolo lamanjenje; Mackey akuti ndi pafupifupi 60% motsutsana ndi 80% panthawi yamaphunziro apamwamba. Kuphatikizanso, kudzikakamiza kuti mupite mwachangu kumafunikira kuthamanga, komwe kumayika kupsinjika kwakukulu paminyewa yanu. Uwu ndi mtundu wabwino wa kupsinjika, komabe, mtundu womwe umalimbikitsa thupi lanu kuti lizolowere ndikuwongolera.

Ndipo, pomaliza, mumawotcha zopatsa mphamvu zambiri pa mailosi mukamapita mwachangu - ngakhale zikutanthauza kuti mukuthamanga kwakanthawi kochepa.

Zonsezi zitha kukupangitsani kuti mukweze ma spikes anu othamanga, okonzeka kuchita masewera olimbitsa thupi othamanga kwambiri. Koma dikirani kamphindi. Pali chifukwa chomwe simungapitire kunja nthawi zonse. Ngakhale atakhala akatswiri othamanga, Mackey akuti atha kuchita ziwiri, mwina atatu, kulimbitsa thupi kwenikweni sabata. "Kupitilira apo, mutha kutopa, kuyamba kusungitsa zopatsa mphamvu, kuwona kuchepa kwamaganizidwe anu, ndikusiya kugona bwino," akufotokoza a Mackey.

"Kuthamanga mwachangu nthawi zonse kumakhala koyenera ngati mutha kuchira bwino, ngati mutakhala ndi masiku ochepa pa sabata kuti mulimbitsa thupi," akutero. "Ngati muli ndi, mwachitsanzo, masiku atatu pa sabata kuti mugwire ntchito, zikutanthauza kuti mukuchira masiku ena anayiwo. Chifukwa chake ngati mungachite izi osavulala, nayi njira yake." (PS Palinso zifukwa zochulukirapo zothamangira ndi zabwino kwa thupi lanu, malingaliro, ndi malingaliro.)

Dongosolo Lanu Loyendetsa Bwino

Chifukwa chake kwa aliyense amene amalemba, othamanga amapeza phindu pazabwino zonse, koma othamanga mtunda amalandila chifukwa chokhala ochepera kuchita tsiku lililonse. Koma chochitika chabwino kwambiri? Chitani zonse ziwiri. Yesani kuphatikiza mitundu yamaphunziro yomwe Mackey amagwiritsa ntchito pophunzitsa kuti apindule kwambiri ndikuchepetsa chiopsezo.

Nthawi akhoza kukhala fartleks (mawu a Chiswidi otanthauza "kusewera mwachangu;" mwachitsanzo, thamangani kwa mphindi 40 ndikuchita maulendo 8 ndi mphindi 2 mwamphamvu molimba mosinthana ndi mphindi 2 mosavutikira). Mackey amalangiza kusunga nthawi pakati pa mphindi imodzi kapena zisanu ngati lamulo. Malingaliro anu olimbikira (RPE) ayenera kukhala pafupifupi 8 mpaka 9 mwa khumi. Amakonda kulimbikitsa izi kamodzi pa sabata.

Tempo amathamanga Nthawi zambiri amathamanga kwa mphindi 20 mpaka 25 pa 6 kapena 7 RPE. Mackey amalimbikitsa kuchita izi kamodzi pa sabata.

Kuthamanga zitha kuchitika masiku osavuta kapena masiku ataliatali, odekha. Amakhala ndi masekondi 10 kapena pansi pa ma sprints onse. Phindu lawo lalikulu ndi la dongosolo lamanjenje komanso kulumikizana kwanu, atero a Mackey. Yesani kuwonjezera izi pamaphunziro anu kamodzi pa sabata.

Mtunda wautali, woyenda pang'onopang'ono ndizodzilongosola-zomwe zikutanthauza kuthamanga mtunda wautali mosavuta. Kugunda kwa mtima wanu kuyenera kukhala kosachepera 150, ndipo mutha kukambirana.

Kulimbitsa mphamvu (mosasinthasintha) ndichofunikira popewa kuvulala, ngakhale simukuchita nthawi zambiri kapena kulimba kuti muwonjezere minofu. Kungowonjezera ntchito yamphamvu kawiri pa sabata kwa mphindi makumi awiri, Mackey akuti, kuyenera kukuthandizani kuti musavulale.

Tsopano konzekerani kuthana ndi theka la mpikisano, kapena kungodula nthawi yanu 5K ngati wopenga.

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