Kubudisa uye Kupisa Simba Rokushandisa Kudzidzira
Mumuviri wako unoshandisa maitiro maviri emetabolism panguva yekurovedza muviri kuti upe mafuta anodiwa pamisungo yako. Dzidza nezveaerobic uye anaerobic metabolism, maitiro avanoita, uye zvinorevei kwauri kana iwe uchiita.
Anaerobic metabolism ndiyo kusikwa kwesimba kuburikidza nekupisa kwe-carbohydrate musipo kwe okisijeni. Izvi zvinoitika apo mapapu ako asingakwanise kuisa okisijeni akakwana muropa kuitira kuti uchengetedze nemitemo yemisumbu yako simba.
Iko inowanzoshandiswa chete nekuputika kwenguva pfupi kwebasa, sekunge iwe uchienda kune sprint paunenge uchimhanya kana mabhasikoro kana iwe uchisimudza masero akaremara.
Kana pasina oxygen yakakwana muropa, glucose uye glycogen hazvigoni kuputsika zvakakwana kune carbon dioxide nemvura. Pane kudaro, lactic acid inogadzirwa, iyo inogona kuvaka mumisungo uye kuderedza mishonga inoshanda.
Aerobic metabolism ndiyo nzira iyo muviri wako unoita simba kuburikidza nekupisa kwemakhahydrates, amino acids, uye mafuta pamberi pe okisijeni. Kupisa zvinoreva kupisa, ndicho chikonzero ichi chinonzi kupisa shuga, mafuta, uye mapuroteni emasimba. Aerobic metabolism inoshandiswa pakugadzirwa kwemasimba ekusimbisa muviri uye mamwe mabasa emuviri. Mienzaniso yezvidzidzo zvinoshandisa aerobic metabolism dzinosanganisira kufamba, kumhanya, kana kuti mabhasikoro nekuedza kwakasimba.
Mumuviri wako unowanzoshandura pakati peaerobic uye anaerobic metabolism munguva yemitambo uye miitiro yekuita mabasa inoda kupfupika kweprints pamwe nekufamba-famba, zvakadai sebhola, tennis, uye basketball.
Tsanangudzo yeMetabolism uye Iyo Inobvira
Metabolism inoreva nzira iyo muviri wako unoshandisa kuparadza mishonga, iyo inoumbwa masero anogona kushandisa simba, uye anoshandisa iyo makemikari kuti apise mafoni emagetsi. Muviri wako unodzivirira enzymes kuti uparadze zvokudya muShuga, mapuroteni, uye mafuta. Zvadaro sero remuviri wako rinogona kutora izvi uye ririshandise mu-aerobic kana anaerobic tsvina yekuita kuti uite adenosine triphosphate (ATP) iyo ndiyo mafuta anoshandiswa muchitokisi.
Izvozvo zvinokonzerwa nezvikafu zvinopiswa nenzira iyi kuti ibudise simba mune imwe sero. Mumuviri wako wekugadzirisa muviri kunosanganisira kusvibiswa kwemisumbu, kufema, kupararira kweropa, kuchengetedza utsi hwemuviri, kudya zvokudya, kubvisa marara, uye mabasa europi nehutachiona hwehurongwa. Mutengo waunopisa makoriyumu unonzi iwe unhu hwemagetsi.
Panguva yekurovedza muviri, hausi kungowedzera metabolism mumatumbo ako asiwo mumapurogiramu ako ekufema uye kumativi ose. Iwe unoda kukurumidza kukufema kwekufema uye moyo wekutengesa kununura okisijeni uye michina kumisungo yako. Muviri wako unofanirwa kushanda zvakaoma kudzivirira kupisa, zvakadai kuburikidza neshuta.
Anaerobic Metabolism vs. Aerobic Metabolism
Anaerobic metabolism haisi inobudirira sezvinoita aerobic metabolism. A molecule ye glucose inogona kungobudisa matatu matatu eAATP pasi pevanaerobic metabolism, asi inobereka 39 ne aerobic metabolism. ATP ndiyo inokonzera maronda.
Anaerobic metabolism inogona kushandisa glucose uye glycogen chete, asi aerobic metabolism inogonawo kuputsa mafuta uye mapuroteni. Kunyanya kushandiswa kwekurovedza muviri muine anaerobic zone uye munharaunda yekundu-line ine chiyero chemoyo kupfuura 85 muzana yehupamhi hwemwoyo wako huchaguma mukushandisa anaerobic metabolism kuti ifukidze mitsipa.
Kunyange zvazvo muviri wako pachako uchishandisa simba raunokwanisa kuwana basa racho, iwe une sarudzo mukushanda kwako nesimba. Kudzidzira mapurogiramu emitambo yakasiyana-siyana nemabasa zvakagadzirirwa kuita shanduro yakanakisisa yeaerobic uye anaerobic metabolism.
Iyo Anaerobic Metabolism neCactic Acid Inokubatsirai Pakuidzidzira
Lactic acid inowanikwa-inogadzirwa neanaerobic glycolysis uye anaerobic metabolism, iyo yose inowanikwa panguva yekuita basa rakaoma. Kunyange zvazvo lactic acid inoshandiswa sehuni nemwoyo, kuwandisa kwemalactic acid mumakumbo ako emakumbo kunokonzera kuderedza zvinopesana, zvichidzivirira iwe kuchengeta chikwata chekuita.
Apo misumbu yako inoshandisa anaerobic metabolism, lactic acid inobudiswa mumasero ako masero. Nekuongororwa kwakadzika muviri, inokwanisa kupararira kunze kwemasero, asi nemusimba unopesana hunovaka. Sezvo iwe uchivaka zvakanyanya lactic acid, mishonga yako inopisa uye inoneta.
Kazhinji, izvi zvinonzwika mumabasa akaita sekusimudza kwekusimudza, asi iwe unogona kusvika pairi kana uchimhanya kana mabhasikoro pane sprint kana kukwira. Iwe unomanikidzwa kuti udzoke uye unonoke pasi kuitira kuti mishonga yako iwanezve uye inobvumira lactic acid kupararira kunze kwemasero. Lactic acid inowedzera kushandiswa nechiropa mukati meglucose kuti ishandiswe kuti uve mafuta, kupedzisa purogiramu.
Heano zvishomanana zvinobatsira pamusoro pekuti vanaerobic metabolism inobata sei muviri wako panguva yekurovedza muviri:
- Kusimudza kusimba uye mamwe maitiro anosimba anoshandisa anaerobic metabolism paunopa simba rakaoma munguva pfupi.
- Paunenge uchimhanya kana kuti mabhasikoro zvakakurumidza muviri wako unotanga kuanaerobic metabolism kuti uwane simba rakakwana.
- Tsvina dzinoshandisa vanaerobic metabolism kuti dzifure mitsipa yavo munguva yavo shoma shoma.
- Anaerobic metabolism inobereka lactic acid, iyo inogona kuvaka mumisungo kusvika apo iwe "unonzwa kupisa." Izvi zvinopisa zvinokonzerwa nehutachiona hwehutano hweanaerobic metabolism.
- Kutsvaira kwakakurumidza kwemishupa inotenderera zvakanyanya pane anaerobic metabolism kuti zvipindure zvinokurumidza, asi dzinotonhora nokukurumidza zvakare.
- Nenguva refu-yakasimba, iwe unogona kuchinja unyanzvi hwekuita zvekuita sekutsungirira kumhanyira mune anoreobic chiito seanaerobic metabolism inodiwa kana iwe ukapfuura makumi 90 kubva muzana yepamusoro yepamwoyo .
Nzira Yokuderedza Nayo Buildup yeCactic Acid
Iwe unogona kuvandudza pfungwa iyo lactic acid inokurudzira nemamwe mapurogiramu ekudzidzisa. Vatambi vanowanzoshandisa izvi kuti vavandudze basa ravo. Dzinosanganisira regimen yekufamba kwenguva kana kudzidzira hurumende yekudzidzira iyo ichavaendesa kumucheto wavo. Zvakakoshawo kuti uve nezvokudya zvakakodzera kuitira kuti mishonga yako iwane zvakanaka ne glycogen yemafuta. Iro chigadziro chinonzi lactate chinowanzosvika pakati pe50 kubva kune makumi mapfumbamwe kusvika ku80 muzana yemutambo we VO2 max (oksijeni yakakura yepamusoro). Mumakwikwi makuru vanogona kukwidziridzwa kunyanya, vachivabvumira kuisa zvakaoma mumabasa avo.
Tsanangudzo yeAerobic Metabolism
Mune maitiro anerobic emagetsi, muviri wemunhu unoshandisa molecule ye glucose kubudisa 36 adenosine triphosphate (ATP) molecules. ATP ndiyo inokuvadza mitsipa yako. Anaerobic metabolism, iyo inoshandiswa mukushanda kwemisimba inoputika, inogadzira maawa maviri ATP pamusana weglucose molecule, saka hainyanyi kuderera.
Aerobic metabolism chikamu chekufema kwemasero uye inosanganisira masero ako achiita simba kuburikidza ne glycolysis, iyo citric acid cycle, uye electron transport / oxidative phosphorylation. Iko kune tsanangudzo yemakemikari inobatanidzwa mune kuti muviri unoita sei simba rekuita maitiro .
Maiti Mumuviri Wako Anoshandisa Aerobic Metabolism
Mutumbi unoshandisa aerobic metabolism ye simba zuva rese kuti upe basa rinowanzoitwa nemasero, masimba, uye nhengo. Ichi ndicho chikonzero iwe une bhaibheri rinokonzerwa nemagetsi , chiyero chekoriori-kupisa chinongoda kungochengetedza muviri unowanzoshanda, kunze kwekuita basa rekoriori rakatsva. Muviri mhenyu unogara uchipisa mamwe makoriro, kunyange pazororo.
Aerobic metabolism ndechikonzero nei mapapu ako achiwana oksijeni kuti itakurwe nehemoglobin muropa kusvika kumatumbu ako. Iyo okisijeni inoshandiswa mu-aerobic metabolism kuti inokonzera mahydrohydrates uye maatomu eokisijeni anopedzisira akabatanidzwa neka kabhoni mu carbon dioxide molecule iyo yakanyanyiswa.
Izvo chete zvinyorwa zvekuita kweaerobic metabolism ye-carbohydrates carbon dioxide nemvura. Muviri wako unoshaya izvozvi-zvinowanikwa nekufema, kuputika uye kunyura. Kuenzaniswa neanaerobic metabolism, iyo inobereka lactic acid pamwe chete, aerobic metabolism inobereka nezvibereko zviri nyore kubvisa kubva mumuviri.
Nei Uchida Kushandisa Aerobic Metabolism Mukurovedza muviri?
Chiito chekuita zvepfungwa chinowanikwa pamwoyo wezasi pasi pe85 muzana yepamusoro yepamusoro yemwoyo uye haishandisi simba rine muscle zvinyorwa. Mumuviri wako unokwanisa kuchengetedza simba rekutsvaga nekuputsa makhabhohydrates nemafuta nemaitiro e-aerobic metabolic.
Panguva yekurovedza muviri, kushandisa aerobic metabolism yemasimba kunokonzera kuderera kwemasumbu mushure mekunge kunoitika neanaerobic metabolism. Icho chinopisa tsvina pasina michina inotungamirira pakuora. Anaerobic metabolism inokonzera kubudisa lactic acid. Iwe unonzwa uchipisa uye kuneta nokukurumidza sezvaunowedzera mumusungo unobvumirana mune simba rekudzidzisa. Iyo inotungamirirawo kunonoka kutanga kusuruvara kusuruvara , aches iwe unonzwa zuva rinotevera. Simba kudzidzisa, kumhanyira, uye kushambadzira ndeyezvipfeko zvekushandisa zvinoshandiswa zvinoshandisa anaerobic metabolic michakato.
Paunyanzvi-hukuru hwehutano , iwe uri kufema zvakakwana uye mishonga yako 'inoda ye ATP inonoka uye yakasimba zvokuti iwe unogona kuputsa glycogen mu glucose uye kuunganidza mafuta akachengeterwa kuti aparadze simba. Iwe unogonawo kutora mu-carbohydrate iyo muviri inogona kushandisa zvisati zvese zvezvivako zvapera. Vatambi vanowana izvi zvakashata zvinoitika kana kuti "kurova rusvingo."
Mienzaniso yeAerobic Exercises
Maitiro eAerobic anoshandisa mapoka makuru emasikirwo kuita zviito zvakafanana kwemaminitsi gumi panguva imwe. Izvi zvinomutsa mwoyo wako kuwedzera uye kufema kwomuviri sezvo muviri wako unopa oxygen inodiwa kumisungo yako yeaerobic metabolism. Izvi zvinopisa shuga nemafuta emagetsi.
Chimwe chezvinhu zvinoshandiswa zvakajeka zvekuongorora maitiro arikufamba panguva inotyisa apo iwe ungave uchifema zvishoma zvakasimba asi uchikwanisa kutaura mumitsara yakazara. Kufambisa kwekufamba kwemaawa makumi matatu pamusi kunogona kupa hutano hwakakurudzirwa hwekuita basa kuti uwedzere hutano hwakanaka.
Runomhanya, mabhasikoro, kubheta, kushambira, kutsika-tsika kwepasi, uye cardio maitiro emakambani akadai sealliptical trainers, stair steppers, rowers, uye ski machines vanogona kupa aerobic workout. Iwe unogonawo kunakidzwa kutamba semabasa aerobic. Izvi zvinogona kunge zviri mumwero wakaenzana-kana simba-yakasimba munzvimbo uye kuva aerobic, chero bedzi mwoyo wako wekuwedzera hauna kupfuura 85 kubva muzana yehuwandu hwemwoyo wako.
Kunyange zvazvo yoga uye tai chi kushandisa aerobic metabolism, kazhinji havasimudzi mwoyo wako zvakakwana kuti iwe uonekwe sechinhu chinonyatsoderedza-kubwinya kwekuita basa.
Kurasikirwa kwehuremu uye Aerobic Metabolism
Kana chinangwa chako ndechokuderedza uremu kuburikidza nokurovedza muviri, aerobic metabolism ishamwari yako sezvo inotora mafuta kubva mumafuta emafuta uye inoipisa kuti ibudise simba kumisungo. Inopisawo zvinowanikwa uye zvakachengetwa ushuga (makhahydrates) mumasero ako, saka chero chipi zvacho chakawedzerwa hachizogadziriswa kuva mafuta. Zvokudya zvaunodya zvichazadza zviwanikwa zvako zvemasimba. Kana iwe usingadyi mamwe makoriri kupfuura iwe unopisa, iwe haungachengetedzi zvimwe zvekudya zveakoriyori semafuta. Asi iwewo unofanira kuyeuka kuti kurovedza muviri kuchavaka musuru, saka kana uchirasikirwa nemafuta iwe ungangodaro uri kuwana kuwanda kwemisimba.
> Sources:
> Ndeipi Muitiro Wekuita Basa Vanhu Vakuru Vanoda? Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
> Metabolism. MedlinePlus. https://medlineplus.gov/ency/article/002257.htm.
> Milioni F, Zagatto A, Barbieri R, et al. Energy Systems Contribution mumutambo-based Anaerobic Sprint Test. International Journal of Sports Medicine . 2017; 38 (03): 226-232. doi: 10.1055 / s-0042-117722.
> Target Heart Rate uye Inofungidzirwa Maximum Heart Rate. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.