Pane chisingafungi nezvemactic acid pakati pevatambi uye vemitambo vanofarira. Zvisinei, pane zvakawanda zvitsvakurudzo nezvemactic acid mumakore achangobva kupfuura izvo zvinoshandisa zvakawanda zvingano zvekuti lactate inokanganisa kushanda. Zvechokwadi, iye zvino zvinotendwa kuti lactic acid inopa chaiyo imwe inopa mafuta ekushanda misumbu.
Chii Chinonzi Acticic Acid?
Lactic acid inoumbwa kubva paglucose uye inoshandiswa nekushanda masimba emasimba.
Iye zvino zvinofungidzirwa kuti misero yemasero inoshandura glucose kana glycogen kune lactic acid. I-lactic acid inoshandiswa kuchinjwa kuva mafuta ne mitochondria mumasese masero.
Lactic Acid Ndiyo Itsva Muscle Fuel
Lactic acid inogona kunge ichiri shure kwekunzwa kutsva panguva yekurovedza muviri asi kutsvakurudza kutsva kwakatsigira kuti kunonoka kutanga kusuruvara kunetseka kunobva pamisodzi microscopic uye kushungurudzika nemhaka yekuita muviri. Lactic acid yaigara ichionekwa sechinhu-chigadzirwa chemagetsi ekugadzirisa simba uye dhayi yakagadzira chinotisa mukati mamasumbu. Kunyange zvakadaro, kutsvakurudza kunoratidza kuti lactate kuunganidza kunogona kubatsira kubvisa kutsva kana mutsara unenge wakagadzirwa munguva yakakwirira-yakasimba basa rekuita.
Lactate Threshold Kudzidzisa uye Peak Performance
Nokudzidziswa pamusana wepamusoro ( lactate threshold threshold ) inofungidzirwa kuti muviri unoita mapuroteni anowedzera anobatsira kubata nekushandura lactic acid kuti ive nesimba.
Pakuzorora uye pasi pekudzivirira-simba-chekuita kune chiyeuchidzo chemalasikiti acid uye neropa lactate kubviswa. Sezvo simba redu rekurovedza muviri richiwedzera, kusaenzana kunokonzera kuvaka muropa rekudzivirira ropa iro iyo inonzi lactate chikumbaridzo inosvika. Pachinzvimbo ichi, chiyero cheropa chinoderera uye kukurumidza kunokisa motokari kukwanisa kuwedzera.
Iyi nhamba yepamusoro yekushanda inotumidzwa semadziro ekudzidzira chidziro.
Aerobic uye Anaerobic Training
Muchidimbu chako chinoshandiswa chinoratidza kuchinja kubva pakudzidziswa kweaerobic kusvika kune vanaerobic kudzidziswa. Kana uchireva nzvimbo yako yekudzidzisa, vadzidzisi vanoratidzira kuti kuvandudza kutsungirira nekubudirira, unofanira kudzidzisa munzvimbo inonzi anaerobic, iyo iri kunze kwechigadziro chinonzi lactate. Team USA arikudzidzisa mudzidzisi Dennis Barker anotaurirana nei chikonzero chekuti aerobic kudzidziswa isingatsiri kubudirira nokuti mumamiriro ezvinhu akadaro muviri wako unogamuchira oksijeni yakakwana kuti uwane zvido zvekuita. Zvisinei, panguva yekuita vanaerobic, muviri wako hauna kuwana oksijeni yakakwana. Kuwana chikumbaridzo ichi kunobatsira muviri wako kuve wakanyatsoshanda kuburikidza nekudzidziswa pazasi kana pasi pekudzivirira kwechictate, saka vanaerobic kudzidzisa inokosha pakuvandudza mitambo yako.
Chiko cheMwoyo, Chibvumirano cheLactate, uye Peak Performance
Munhu wese ane chikwata chemwoyo. Kana iri 205 kurova paminiti (bpm), ipapo chivako chako chechikate chichave chakatenderedza 185 bpm. Izvi zvingaita kuti nzvimbo yako yekudzidzira aerobic inenge pakati pe 125 ne 185 bpm. Kuti urambe uine hutano hwakanaka, iwe unoshanda munzvimbo iyoyo, apo iwe ungagona kutaura zvakanyatsonaka, zvisinei, kuti uwedzere ruzivo rwako rwekudzidzira, iwe unofanirwa kushanda pairi kana kuti pedyo nechetete yako.
Pakupedzisira, lactic acid, kana kuti kusvetedza kumucheto wako we-lactate ndiyo chaiyo chinhu chakanaka chinogona kuvandudza mitambo yako, kana iwe uchisimudzira iwe pachako.
Kunobva:
Brooks GA, et al. Lactic acid kuunganidza ndiyo inobatsira / isina kukanganisa panguva yemaitiro emasumbu. Nyaya yeApplied Physiology. June 2006