Munyika yemitambo, mazwi mazhinji ehunyanzvi kana mazita ezvinhu anoshandiswa zvatisingazive kuti zvii. Iwe unogona kunge wakanzwa nezve lactic acid, inozivikanwawo selactate. Ichi chemikemikari chinhu chine basa rekutarisa mune anaerobic metabolism.
Nomukurumbira kwagara kune chokuita nemarwadzo anokonzerwa netambo dzebhutsu, asi sayenzi yakaramba kutenda ikoko. Kunyangwe zvakadaro, zvinonakidza kuti iwe unonzwisisa kuti zvinokanganisa sei kuita kwemitambo.
Inogadzirwa sei?
Muviri unodyisa tsandanyama nenzira inonzi glycolysis, apo iwe unoputsa glucose (kubva pakudya kwaunodya) uye kubudisa adenosine triphosphate (ATP). ATP ndiyo inoshandiswa nemasero emhasuru yako kuita mafuta. Asi huwandu hweATP hunogadzirwa kubva ku glycolysis hunoenderana nekuti okisijeni iripo panguva yeglycolysis.
Kana isu tichiita maekisesaizi nepamusoro-soro, muviri unowedzera kuvimba nekutsanya-twitch tsandanyama fiber kuti tiwane simba. Asi mafiber aya haakwanisi kushandisa oxygen nemazvo. Saka mukudzidziswa kunorema, senge pakusimudza zvinorema kana kusunda miganho yemoyo, kudiwa kweATP kwakakwira, asi mwero weokisijeni wakadzikira. Kana izvozvo zvikaitika, glycolysis inova anaerobic. Mune anaerobic glycolysis, iyo yekupedzisira chigadzirwa chekuparara kweglucose is lactate. Izvi zvinoguma nehuwandu hwepamusoro hwekutenderera lactate muropa.
Uyezve, vaongorori vakawana kuti lactate inogadzirwa kakawanda kupfuura zvataifunga, kunyangwe pasi pemamiriro eaerobic.
Lactic acid ndiyo mhedzisiro ye kushandiswa kweglucose sehuni kana pasina oxygen iripo. Chinhu chakajairika ndechekuti inowoneka mune yakanyanya kusimba maekisesaizi uye yepakati nguva. Asidhi iyi ine basa rekumaka nzira mbiri dzakasiyana dzesimba (alactic anaerobic uye lactic anaerobic) kana muviri wedu usina okisijeni inodiwa kuti uwane simba.
Mune mamwe mazwi: kana isu tichiita yakakwira intensity, nguva pfupi (HIIT) kurovedza muviri, muviri unoshandisa glucose kune simba uye unoiputsa kuita lactic acid. Kana chinhu ichi chikasabviswa kana kushandiswa, tinoona kuneta kwemhasuru (izvo vamwe vanovhiringa nekuoma).
Sei kuneta kwetsandanyama kuchionekwa?
Chaizvoizvo, hazvifanirwe kuita kudzidziswa kwakanyanya kuti muviri ugadzire lactic acid; asi kuve nekudzika kwakadzika kudaro, hatizocherechedze chero zviratidzo. Pane kudaro, patinobudisa zvakawandisa, muviri unogona kusakwanisa kubvisa kana kuishandisa, uye ndicho chikonzero kuneta kwemhasuru kunoratidzika nekudzidziswa kwakanyanya. Nekudaro, kunyangwe iyo yakakwira yeasidhi iyi ine chekuita nemhasuru dzakaneta, lactate haikonzeri kuneta. Chinonyanya kubudirira ndiko kuwedzera kwe acidity munyama.
Kana pane yakawanda lactic acid, zvinokwanisika kuti muviri wedu inhibits mamwe anaerobic enzymes uye tsandanyama kupera simba. Pamusoro pezvo, iyi yakawandisa inokanganisawo kubatwa kwecalcium mumhasuru uye mafibers anenge asisakwanise kubata.
Chiratidzo chinonyanyozivikanwa ndechekunzwa kupisa kwemhasuru, makumbo, kusvotwa, kupera simba, kana kunzwa kuneta. Ingori nzira yemuviri wako yekukuudza kuti urege. Zviratidzo izvi zvinoonekwa pakarepo, saka kurwadziwa kwaunonzwa kwezuva kana maviri gare gare hakuna chokuita nelactic acid. Ingori mhasuru dziri kupora kubva mukurovedzera kwawakaita. Marwadzo aya anozivikanwa sekunonoka kutanga kurwadza kwetsandanyama".
Muchidimbu, kuburitsa yakawandisa yelactic acid idambudziko rekuomarara kwetsandanyama, sezvo pasina simba rinosvika pairi kana kufarira kudonha kwemafiber.
Yakawanda sei lactic acid yakawandisa?
Kuunganidzwa kwelactic acid kwakakosha pakuita, kunyangwe munhu mumwe nemumwe aine chikumbaridzo chakasiyana. Ndiko kuti, iyo iyo asidhi inounganidza zvakanyanya pamusoro pekuzorora kwemazinga patinenge tichisimbisa muviri. Iyo yakakwira kusimba kwechiitwa, ndipo patinowedzera kuunganidza.
Kune mamwe masesheni ekudzidziswa anogona kufarira kuvandudzwa pachikumbaridzo. Ndiko kuti, kubatsira kunonoka pfungwa iyo asidhi inounganidza uye kuneta kunooneka. Neizvi taigona kuvandudza mamakisi ekumhanya, semuenzaniso, sezvo muviri wedu waizotsigira kusimba kwakanyanya pasina kuneta.
Ichokwadi here kuti tinogona "kudzidzisa" kushivirira?
Kuti uvandudze chikumbaridzo, unofanirwa kudzidzisa pasi pemigumisiro ye lactic acid, kuitira kuti metabolism yako inogadzirisa pachayo. Iwe unozodzidza kushandisa zvakare kana kuibvisa zvinobudirira kuti ufambire mberi.
Kunyange zvakadaro, hapana chiyero chakatarwa chechikumbaridzo. Kunyangwe kana vanhu vaviri vari kudya mwero wakafanana weokisijeni, kuita kunogona kuve kwakasiyana zvakanyanya nekuda kweiyo asidhi. Izvi zvinoreva kuti kana mutambi ane chikumbaridzo chiri pa75% yeVO2 max yake, anenge aine mutambo wepamusoro kana uchienzaniswa nemumwe ane 60% (nhamba iyi inowanzoitika kune vanhu vasingadzidzisi).
Saka, kubva zvino zvichienda mberi, edza kuvandudza nekubata nekuneta kwemhasuru. Izvozvo hazvirevi kuti unotora muviri wako zvakanyanyisa, nokuti unogona kupedzisira wazvikuvadza kana kuisa utano hwako pangozi.
Chii chinonzi lactate threshold?
Chikumbaridzo chelactate inzvimbo iyo muviri haugone kubvisa lactate pamwero wainogadzirwa. Apa ndipo apo lactate inotanga kuungana muropa. Inogona kuitika nekuda kwekuwedzera kwekugadzirwa kana kuderera kwelactate clearance. Munguva yekurovedza muviri, mazinga e lactate anowedzera uye anodzokororwa kuti ape mamwe maseru uye maitiro mumuviri.
Oxygen inodiwa kugadzirisa lactate. Asi kana maekisesaizi asvika pakusimba kupfuura izvo aerobic system inogona kubata, lactate inovaka muropa. Kana pachikumbaridzo chelactate chasvika, muviri unoburitsa lactate uye unoburitsa yakawandisa hydrogen ions, zvichikonzera kudonha kwepH uye nzvimbo ine acidic yakawanda mumaseru mhasuru, zvichikonzera kupisa ikoko.
Semuyenzaniso, kuita ma interval squats ane huremu hwepakati kwegumi kusvika gumi neshanu dzokororo zvingangoguma nekupisa zvine chekuita nepH mumuviri wako wepasi. Uku kutsva ndiwo mhedzisiro yakananga yemuviri kugadzika glucose nekukurumidza kupfuura iyo inogona kupa oxygen.
Panguva ino, tinofema zvakanyanya uye tinogona kunzwa kushomeka kwekufema apo muviri unoyedza kuwedzera kutora kwawo oxygen. Isu tinogona kumira kuzvimanikidza uye toona kupisa kunopera sezvo cellular pH inokwira uye kuneta kwakanyanya mumamhasuru kunotanga kupera.
Nzira yekudzivirira sei?
Kunyangwe pasina chakavanzika chekubvisa lactate, zvinogoneka kuwedzera lactate chikumbaridzo.
Hazvina mhosva kuti takakwana zvakadii, kana tikadarika chikumbaridzo chelactate, wachi inobva yatanga kumira kuti ione kuti unokwanisa kuramba uchiita basa racho kwenguva yakareba sei. Pane zvinopesana, kushandisa pasi pechikumbaridzo chelactate kunotibvumira kuchengetedza simba kwenguva yakareba.
Iwe unogona kudzidzisa muviri kushanda pamwero wepamusoro pasina lactate kuvaka uye kuwedzera yako lactate chikumbaridzo. Nekudaro, izvi zvinoda kushanda kweiyo aerobic system kuti ivandudze. Kunyange izvi zvisiri zvehunyanzvi "kudzivirira" lactate buildup, zvinoreva kuti tinogona kumhanya nekukurumidza uye kwenguva refu tisati tasvika pakutsva kwemhasuru.
Muchokwadi, chinangwa chekudzidziswa kweaerobic yemakwikwi uye kuita zvinangwa zvinotenderera pakuwedzera kweiyo lactate chikumbaridzo.
Semuenzaniso, mumhanyi anokwikwidza anochengetedza nhanho yemakiromita gumi paawa kwemakiromita akati wandei achashandisa zvakanyanya iyo aerobic system. Munhu ane mamiriro mashoma anogona kumhanya zvakafanana, asi nekuda kwekuti aerobic system yavo haina kunyatsoshanda uye yakadzidziswa, ivo vanovimba neanaerobic simba kuti varambe varipo, zvichikonzera kuwedzera lactate uye kuneta nekuda kwekuvakwa kwemetabolite.
Kana munhu wechipiri uyu akaramba achidzidzira ari pedyo kana kuti pedyo nechikumbaridzo chavo chazvino chelactate, vanozokwanisa kumhanya nedanho iroro vasingashandisi simba reanaerobic, uye izvi zvinobvisa iyo yakabatana lactate buildup. Zvisinei, kana wangosvika pachikumbaridzo chako chelactate, uri pasi pemhedzisiro ine chekuita nelactate buildup uye pane zvishoma zvaunogona kuita kunze zorora uye femera zvakadzama.