Nzira yekuvaka hutano hwepfungwa uye kukurudzira kutsungirira
Kutsungirira izwi rinowanzoshandiswa mumitambo uye rinogona kureva zvinhu zvakawanda zvakasiyana kune vanhu vakawanda vakasiyana. Mumitambo, inoreva kukwanisa kwomutambi kurambira kwenguva refu kwenguva refu, maawa, kana mazuva. Kutsungirira kunoda kuti circulatory uye kuporesa zvirongwa zvipe simba kumishonga inoshanda kuitira kuti utsigire kuita basa rakasimba.
Apo vanhu vazhinji vanotaura nezvekutsungirira ivo vari kureva nekutsungirira kwekubata, izvo zvinowanzoenzaniswa nehutano hwemwoyo. Aerobic zvinoreva "ne oksijeni" uye munguva yekuita muviri, muviri unoshandisa oksijeni kuti ubatsire kupa simba rinodiwa kuti uite maitiro.
Chinangwa chekutsungirira kudzidziswa ndechekudziridza hurongwa hwekugadzira magetsi kuti uwane zvido zvemabasa chero bedzi zvavanoda.
Simba Nzira - Mafuta Ezvokudya Mafuta Okudzidzira
Mutumbi unoshandura chikafu kuti ufukidze nenzira dzakasiyana siyana dzemagwagwa. Mumashoko akareruka, muviri unogona kushandura mishonga kuine simba kana kuti pasina ikopo kweokisijeni. Aya masimba maviri emagetsi anonzi:
- Aerobic metabolism (ine oxygen)
- Anaerobic metabolism (isina oxygen)
Iyi nzira inogona kuwedzera kugoverwa. Aya matatu masimba masimba anowanzotaurwa nezvayo muzvidzidzo anosanganisira:
- ATP-CP (Anaerobic) Energy Pathway - iyo inopa simba shoma shoma rinosvika kusvika kumasekonzi gumi.
- Anaerobic Metabolism (Glycolysis) - iyo inopa simba nokuda kwenguva pfupi, yakakwirira-yakasimba yebasa rinogara kwemaminitsi akawanda.
- Aerobic Metabolism - iyo inopa simba rose rinodiwa kwenguva yakareba, kusanyanyisa muviri uye kunoda oksijeni yakawandisa. Iyo tsvina, carbon dioxide, uye mvura inobviswa mu swefu uye kubuda.
Aerobic Metabolism uye Kutsungirira
Kazhinji kazhinji iko kusanganiswa kwemasimba emagetsi anopa mafuta anodiwa ekurovedza muviri, nehukuru uye nguva yenguva yekuongorora inoshandisa nzira iyo inoshandiswa apo. Zvisinei, aerobic metabolism inowedzera simba rose rinodiwa kwenguva refu kana kutsungirira maitiro .
Vatambi vanoenderera mberi vachiedza kusimbisa kukwanisa kwavo kushanda zvakaoma uye kwenguva refu nekuwedzera kutsungirira kwavo. Zvinhu izvo zvinogadzirisa zvinotsigira zvakasimba zvakasimba zvinosanganisira kuneta uye kupera. Kudzidziswa kwemitambo kwakaratidzwa kushandura nekudzokorora pfungwa iyo kuneta uku kunoitika.
VO2 Max uye Aerobic Kutsungirira
VO2 max kana kuti yakakura oxygen uptake chinhu chimwe chinogona kugadzirisa kukwanisa kwemutambi kuita chiito chekuita uye kunobatanidza nekutsungirira kwekubata. VO2 max inoreva huwandu hwemhepo yakakosha iyo munhu angashandisa panguva yakawanda kana yakakwana. Inoyerwa se milliliters e okisijeni inoshandiswa muminiti imwechete kilogiramu yehutatu hwemuviri. Inowanzoonekwa sechiratidziro chakanakisisa chekutsungirira kwemwoyo uye kushaya muviri. Vatambi vechiElite vanotsungirira vanowanzova nepamusoro VO2 max. Uye zvimwe zvidzidzo zvinoratidza kuti inonyanya kukonzerwa nemararamiro, kunyange zvazvo kurovedzwa kwaratidzwa kuwedzera VO2 max kusvika 20 muzana.
Chinangwa chikuru chekutsungirira mapurogiramu akawanda ekuwedzera ndekuwedzera iyi nhamba.
Musero Fiber Type and Endurance
Vatambi vepamusoro-soro kutsungirira vanowanzova nepamusoro-soro yezvishoma zvishoma zvishoma (Type I) musero fiber . Izvozvo zvishoma nezvishoma zvinoshandiswa zvinoshandiswa pakushandisa oxygen (uye aerobic metabolism) kuti iwedzere mafuta akawanda (ATP) okuenderera mberi, kuwedzerwa kwemaviri mushure kwenguva yakareba. Vanopisa zvishoma nezvishoma kupfuura zvidzitiro zvinokurumidza uye vanogona kuenda kwenguva yakareba vasati vatya. Nokudaro, zvishoma nezvishoma fikisi dzakakosha pakubatsira vatambi vanomhanya marathoni uye bhasikoro kwemaawa.
Kugadziriswa Kwekudzidziswa Kutsungirira
Nokutsungirira kunodzidzisa, muviri unova nani kukwanisa kubudisa ATP kuburikidza ne aerobic metabolism.
Iyo cardiorespiratory system uye aerobic simba zvirongwa zvinoshanda zvakanyanya pakununura okisijeni kumisungo inoshandiswa uye kuchinja glucidhyrti uye mafuta kune simba.
Kutsungirira Kudzidzisa Zvirongwa
Kune nzira dzakawanda dzakasiyana dzekudzidzisa kudzidzira kutsvaga kutsungirira. Nguva, maitiro, uye kuwedzera kwemarudzi ose ekurovedza kunowirirana uye kudzidziswa kunotarisa pane zvakasiyana-siyana masimba ehutano uye unyanzvi uye zvinoguma mumamiriro akasiyana akasiyana-siyana. Mamwe emapurogiramu anozivikanwa zvikuru ekutsungirira anosanganisira:
- Long Slow Distance Kudzidzira . Iko rudzi rwekudzidziswa ndiyo inowanzojairika yekudzidzisa kutsungirira uye nheyo yevashandi vemakwikwi, vanofamba mabhasikoro, uye mamwe mimwe mitambo inoda kwenguva yakareba, yakasimbiswa. Ihwowo ndiyo nzira yakanyanya nyore yekutsungirira kudzidzisa kune vatsva kana vadzidzisi.
- Pace / Tempo Kudzidzira kunosanganisira kurovedza pane zvakasimba, asi zvakakwana zvakasimba; zvishoma zvishoma kudarika "rutsoka rwendo" kwenguva shoma, kazhinji maminitsi makumi maviri nemaawa makumi maviri nematatu panguva yakasimba.
- Kupindira Kwekudzidzisa kunosanganisira nguva pfupi, inowanzoitwa, asi yakasimba miviri (maminitsi 3-5 zvichizotevera nekuzorora kwenguva shoma).
- Kudzidzira Dunhu kunoumba ruzhinji rwezvidzidzo zvakaitwa kwenguva shoma uye dzakashandura kuburikidza nekukurumidza nekuenzanirana nekuzorora zvishoma kana kusina mukati. Nzira dzekudzidzira dzedunhu dzekufambisa dzinovaka simba rose nekutsungirira uye zvinogona kuva dzakasiyana nenzira dzakawanda dzokusangana nechinangwa chemudzidzisi chero.
- Kudzidzisa kweFartlek kunobatanidza zvimwe kana kuti dzimwe nzira dzose dzekudzidzisa munguva yakadzidza, yakadzidza. Panguva yekudzidzira muviri mutambi wacho anowedzera kuputika kwenguva pfupi yepamusoro basa guru pasina chirongwa chegadziriro; zvinomirira kuti mutambi wacho anonzwa sei.
Nzira Yokuenzanisa Nayo Mwoyo Mwoyo Kutsungirira
Utano hwemwoyo yekutsungirira miedzo inoshandiswa pamwe chete nemimwe miedzo yehutano kuti uone kuti zvakajeka sei mwoyo nemapapu zvinoshanda pamwe kuti zvipe oxygen uye simba kumuviri panguva yekuita basa. Nzira dzakajairika dzekusarudza kutsungirira dzinosanganisira:
- 12 Minute Run Test
- VO2 Max Kuedzwa
- The Bruce Treadmill Test Protocol
- Dzidzira Kuzvidya Moyo Kuedza
- Rockport Fitness Walking Test Calculator
Chinhu
Wilmore, JH, uye Costill, DL Physiology yeMitambo uye Kuita Zororo: 3rd Edition. 2005. Human Kinetics Publishing.