Lactate Threshold Kudzidziswa Kwevatambi

Lactate chikumbaridzo (LT) kudzidziswa inzira inowanikwa yekuvandudza kukwirira kwakasimba kutsungirira. Kunyange zvazvo V02 Max angaratidza mutambi wenyanzvi yemararamiro uye kukwanisa kwechisikigo, chivako chavo chechikwereti chinogona kuwedzera zvakanyanya nehurongwa hwekudzidzisa. Vatambi vanowanzoshandisa chivako chavo chetachiona kuti vaone kuti vangadzidzisa sei uye kuti vanofamba sei panguva yekutsungirira mitambo.

Nemhaka yokuti chigadziro chinonzi lactate chinogona kuwedzerwa zvikuru nekurovedza, vatambi vakawanda nevadzidzisi vakagadzirira zvirongwa zvakaoma zvekudzidzisa kuwedzera kukosha uku.

Chii Chinonzi Lactate Threshold?

Iroctate chikumbaridzo ndicho chinangwa panguva yakazara, zvose-kunze kwekuvhima iyo inonzi lactate inowedzera mumaropa nokukurumidza kudarika muviri unogona kuibvisa. Anaerobic metabolism inobereka simba kwemafupi, kupisa-kupisa kwemaitiro (kusingagumi kupfuura maminitsi mashomanana) isati yave yakagadzirwa ne-lactate inosvika pachikumbaridzo iyo inenge isisakwanisi kuiswa uye, naizvozvo, inowedzera. Izwi iri rinozivikanwa senzvimbo ye lactate uye inowanzosvika pakati pe50 kusvika ku80% yemutambo VO2 max.

Paunenge uchitorovedza muviri, lactate inogona kuwedzerwa nekukurumidza, asi nepamusoro-simba, inobudiswa nokukurumidza kudarika muviri unogona kuigamuchira. Ichi chivharo chinonzi lactate chinoratidzwa nehombodo shoma pH (kubva pa7 kusvika kune 7.2) iyo inofungidzirwa uye inokonzera kuneta uye kuderedza simba remisimba rinopesana .

Panguva ino, mutambi wacho anomanikidzwa kuti adzoke kana kuti anonoke. Zvichida, kuva nechikwata chepamusoro chechikete chinoreva kuti mutambi anogona kupfuurira nepamusoro-soro nekuedza kwenguva yakareba kuti aneta. Nemhaka yeizvi, vazhinji vanofunga kuti LT ndiyo nzira yakanakisisa yekufanotaura nezvemitambo yepamutambo mukukwikwidza kwekutsungirira kwemitambo.

LT inoshandiswawo nevatambi vakawanda kuti vaone zvirongwa zvekudzidzisa.

Kuyera Lactate Threshold

Muchipatimendi, majekiti e-lactate anochengetedzwa anoitwa nenzira imwecheteyo kune VO2 Max kuedza uye kushandisa shanduro kana bhasikoro . Iko kushanda kwakasimba kunowedzerwa munguva dzenguva dzemaminitsi mana kusvika ku5 uye sampuli yeropa inotorwa nekunamatira kwemunwe pakupera kwega imwe nguva. Pamwe pamwe neropa lactate concentration, kutengesa kwemoyo, simba rinobuda uye VO2 inowanzoyerwa. Izvi zvinoramba zvichienderera mberi kusvika kuwedzerwa ropa relactate kuwedzera zvikuru. Izvi zvinowanzova nyoka yakajeka mune data. Nemhaka yekuti chivako chinonzi lactate chinouya nokukurumidza kupfuura VO2 max inosvika, inowanzowaniswa sepureji ye VO2 max. Vatambi nevakogi vanoyera simba rinowanikwa (kazhinji mumatts / kg) pachivako chavo chechikwereti kuitira kugadzira mapurogiramu ekudzidzisa.

Inofungidzira Lactate Threshold

Kunyange zvazvo vanhu vakawanda vasina kukwanisa kuenzanisa maitiro avo chaiwo e-lactate, kune zviedzo zvinopa kuongororwa. Imwe nzira yakajeka yekufungidzira kuti yako lactate chikumbaridzo ndechekuita maminitsi makumi matatu emaminisi ekuedza panguva yakakwirira, yakasimba. Uyu muedzo unofanirwa nevatambi vane ruzivo uye haufaniri kuedzwa nemunhu wese asina kumira mumusoro.

Chinangwa chemuedzo uyu ndechekushandisa kwemaminitsi makumi matatu pamusana wepamusoro-soro unogona kusimbiswa uye kuongorora moyo wako muhutano mukuedza. Wakawanda wepakati yemwoyo mukati memaminitsi makumi maviri ekupedzisira anofanira kufanana neTL yako.

30-Minute Time Trail Inofungidzira LT

• Iwe unogona kuita izvi kuedza kuburikidza nekushanda, mabhasikoro, kushambira, kana kuita imwe kutsungirira mitambo inogona kusimbiswa kwemaminitsi makumi matatu
• Iwe uchada mwoyo yekutarisa uye nzira yekutora kuparadzaniswa
• Kushamwaridzana kwemaminitsi gumi nemashanu
• Tanga maitiro uye ushande kusvika pakakwirira yako, wakasimbisa mukati memaminitsi gumi ekutanga
• Nyora moyo wako kutengesa kweminiti imwe yemaminitsi makumi maviri ekupedzisira

• Ita kuti uwandu hwemwoyo wako hupfuura pamusoro pemaminitsi makumi maviri ekupedzisira
• Ichi chiyero chiyero chako chemoyo chepfungwa pachikwereti chako

Lactate Threshold Values

• Munhu akawandisa anosvika kune LT yavo pa60 muzana yeVO2 yavo max
• Vatambi vanoita zvekuvaraidza vanosvika paLL yavo pa65-80 muzana yavo VO2 max
• Vatambi vechiElite kutsungirira vanosvika paTL yavo pa85-95 muzana yavo VO2 max

Nzira yekuwedzera Lactate Threshold

Gakava rinopfuurira pamusoro pesayenzi yemakateti e lactate, pasinei nenzvimbo yakadaro, uye kukosha kwekuedza kuzviyera zvachose. Mashoko akanaka kuvatambi ndeokuti kunyange zvazvo nhamba idzi dzingave kana dzisingaratidzirwe, dzakaratidzwa kuti nevatambi vekudzidzisa vanokwanisa kubvumira kushanda kwakasimba kwekuita kwenguva yakareba.

Nzira mbiri dzakawanda dzokubatsira kuwedzera yako LT dzinosanganisira:

1. Kudzidziswa Zvakakodzera
   LT kurovedza zvinoreva kuwedzera simba rako rekuita zvekudzidzira kuitira kuti iwe udzidzise kana kuti pamusoro pekuda kwe mwoyo wako LT. Kudzidziswa uku kunogona kudzidziswa nguva kana kudzidziswa.
   • Chikamu chekudzidzisa
     Muenzaniso wePurogiramu: Kaviri pavhiki inoita katatu kusvika kuchishanu miniti yepamusoro miitiro yakakura pa95-105 muzana yenguva yako ye mwoyo yeL LT nemaminitsi matatu ekuzororera pakati pezvenguva.
   • Kuenderera mberi LT Kudzidzira
     Samuro Rekuita: Kaviri pavhiki unoita imwe 20-30 miniti yakakwirira yepamusoro simba pa 95-105 muzana yengiro yako yeD LT.
2. Zvokudya Zvakakodzera
   Kuti uwedzere LT yako panguva yekudzidzira uye kumhanya, unofanirwa kuve nechokwadi kuti unokwanisa kushandisa zvidzidzo pakusimba kwakanyanya pasina kushambadzira kwezvitoro zveglycogen. Izvi zvinoda kudya kwakagadzikana kwekudya kwekudya kwekudya kune zvose musati mava kudya kudya uye mushure mekudya .

_Sources:

> James C. McGehee1, Charles J. Tanner1, naJoseph A. Houmard, A Kuenzaniswa kweNzira dzekufungidzira Lactate Threshold Journal of Strength Conditioning Research, 2005 Aug; 19 (3): 553-8

> Wilmore JH uye Costill DL. (2005) Physiology yeMitambo uye Kuita Basa: 3rd Edition. Champaign, IL: Human Kinetics