Inokosha zvakadini mukubudirira kwomutambi?
Chii chinogadzirisa unyanzvi hwemitambo? Uye chii chinokonzerwa nemitambo yevanhu? Paiva nenguva iyo pasina munhu aifunga kuti munhu anogona kukwira makiromita mana, asi muna 1954, Roger Bannister akaita izvozvi, uye munguva pfupi, vamwe vazhinji vakatevera. Nhasi, zviuru zvevatambi vanopedza ultra-marathons, Ironman Triathlons nemasangano makumi maviri nemaviri uye zvinyorwa zvemitambo zvinowanzosangana uye zvakapfuura.
Pane mhedziso here?
Ndezvipi zvinhu zvinokonzera kushanda kwemitambo? Nyanzvi dzakawanda dzehutano dzinobvumirana kuti zvimwe zvezvinhu izvi zvinosanganisira zvinhu zvakadai sezvokudya, zvinokurudzira , nzvimbo, nekufambira mberi mune zvishandiso ( shangu dzinoshambadzira , kushambadzira, masikisi, mabhasikoro) izvo zvose zvinobvumira kugadzirisa kunoshamisa mune zvemitambo . Asi mushure mokunge iwe uchitaura nezvekufambira mberi kwezvakatipoteredza, vazhinji vanoita zvepologi vanoita sevanofunga kuti mitambo yemitambo inogona kunge ine chokuita nemararamiro edu - kunyanya majini anodzora moyo yedu yemwoyo uye kutsungirira kwemaviri .
Ikuita Basa Rokuberekesa
Genetics inotisimbisa munzira dzakawanda kusanganisira mikana yedu yekukwirira mumitambo. Kudzidziswa, kudya, uye zvimwe zvinhu zvinoita basa guru pakuvandudza zvatinokwanisa, asi maitiro edu anogonawo kuderedza kushanda. Iwe unogona kuva neruzivo rwemagetsi yekuve mutambi wenhare, asi kana iwe uchirarama mararamiro ekudyisa uye pasina maitiro aunenge usingaiti kuti uite izvozvo.
Ukuwo rumwe rutivi, mumwe munhu ane ruzivo rwakawanda rwekuberekwa anogona kuwana nzira dzekubhadhara uye kuva muitiro wakasimba.
Genetics ine simba guru pamusoro pemasimba, masimba ekukura uye musuru fiber yakagadzikana (inokurumidza kana kuti inononoka), anaerobic chikumbaridzo (AT) , simba remapapu, kushanduka, uye, kusvika pamwero, kutsungirira .
Chimwe chikuru chevashandi vekutsungirira vane simba remwoyo, kana kuti kukwanisa kwemwoyo kutakura okisijeni yakakwana (kuburikidza neropa) kumashonga ekugadzira masaga. Izvi, zvakare, zvinonyanya kugadziriswa nejentics.
Imwe mitsara yevatambi vemutsotsi ndeyekwanisi yemasumbu ekushandisa zvakanakisa okisijeni uye kuumba ATP ( adenosine triphosphate ), iyo mafuta anobvumira musimba kupikisa uye kufamba. (ona: Kuumba Nesimba Kuti Udzidzise .) Kubudirira kwegadziriro iyi inotaridzwa nechimwe chinhu chinonzi VO2 max (yakawanda inokonzerwa neokisijeni).
Maitiro eGenetic Anobatsira sei Mhinduro yeVatambi vekudzidziswa
Majini ako anogonawo kugona kuti muviri wako unopindura sei kudzidziswa, kudya uye zvimwe zvekunze.
Kutsvakurudza pamusoro pekutsungirira kunoratidza kuti vamwe vanhu vanopindura zvakanyanya kudzidziswa kupfuura vamwe. Saka kunyange kana iwe uine hutsika hwepamusoro hwekutsungirira, iwe unogona kupindura zvakanaka pakudzidzisa nekuvandudza unyanzvi hwako zvakakwana kupfuura mumwe munhu ane genetic 'tarenda' asingatendi kudzidziswa.
Kudzidziswa kunowedzera kukwanisa kwepfungwa, asi kuwedzera kwekuwedzera uku kunogona kuvimba nemasikirini. Vatambi vane ruzivo vane ruzivo vachave nemhinduro yakakura zvikuru kudzidziswa uye ichava nekuwedzera kukuru kwehamba ye mitochondria mumasero.
(Mitochondria inhengo mumasero anounza ATP, saka inowedzera mitochondria munhu, uye inonyanya kuve.)
Zvimwe Zviitiko Zvinobatsira Mafarirwo Anyanzvi
Genetics inoita seine simba shoma pamusoro pezviito zvakadai sokuenzanisa, simba, nguva yekuita uye kunyatso. Unhu huzhinji hwemhando idzi hunovandudzika zvikuru nekudzidziswa kwakakodzera.
Mitambo Chikafu
Vatambi vanodya uye chikafu chirongwa chinokonzera zvikuru kumutambo wake. Hapana pane izvi zvakajeka kudarika apo mutambi wechiremera "anoona" kana "akarova rusvingo" panguva yechiitiko. Bonking inowanzokonzera glycogen depletion, dehydration kana kusanganiswa.
Vatambi vanogona kudzivisa izvi nekudzidzisa muviri kuti upise mafuta apo glycogen inodzikira ichiderera uye nekuramba ichipa masimba anobata nesimba panguva yechiitiko. (Ona: Simba rekushandisa muviri .)
Kudzidzira Kwenyanzvi Mazano
Kudzidzira unyanzvi hwepfungwa dzakadai semifananidzo, kuona , uye nzira dzekudzidza dzekutarisana nekushanda kunetseka zvoga unyanzvi kupfuura chero mutambi anogona kudzidza kudzidzira. Aya maitiro, pamwe nekudzidza mazano nemaitiro emutambo, kushandisa zvishandiso zvakanaka nekudzivisa kukuvadzwa zvinhu zvose zvinokonzera mune zvemitambo kubudirira izvo zvisinganyanyi kuita nema genetics.
Kunyange zvazvo vakawanda vatambi vechikomborero vakakomborerwa nekodzero yekuwana mitambo yavo uye maitiro makuru ekurovedza, kunyange vatambi vanovaraidza vanogona kushandisa zvakanakisisa zvavanogona nehutano hwakanaka, kudya kwakanaka, uye mafungiro akanaka.
Sources:
Bouchard, C., R. Malina, naL. Perusse (1997). Genetics yeFitness uye Physical Performance. Champaign: Human Kinetics, mapeji 1-400.
Bouchard, C., P. An, T. Rice, JS Skinner, JH Wilmore, J. Gagnon, L. Perusse, AS Leon, uye DC Rao (1999). Kushamwaridzana kwevanhu vakawanda ve VO2 mhinduro yekuita maitiro ekurovedza muviri: Zviwanikwa kubva kuHERITAGE Family Study. J. Appl. Physiol. 87: 1003-1008.
Skinner JS, A. Jaskolski, A. Jaskolska, J. Kransnoff, J. Gagon, AS Leon, DC Rao, JH Wilmore, naC. Bouchard (2001). Zera, zvepabonde, rudzi, kufanana kwokutanga, uye kupindura kudzidziswa: HERITAGE Family Study. J. Appl. Physiol. 90: 1770-1776.