Kwihlabathi lezemidlalo, amagama amaninzi obugcisa okanye amagama ezinto asetyenziswayo esingazaziyo ukuba athini na. Usenokuba ukhe weva nge-lactic acid, ekwabizwa ngokuba yi-lactate. Le khemikhali inomsebenzi wokugqiba kwi-anaerobic metabolism.
Ngokuqhelekileyo ibisoloko inxulumene neentlungu ezibangelwa yimitya yezihlangu, kodwa inzululwazi iye yayikhaba ngawo omane loo nkolelo. Nangona kunjalo, kunomdla ukuba uyayiqonda indlela echaphazela ngayo ukusebenza kwezemidlalo.
Iveliswa njani?
Umzimba wondla izihlunu ngokusebenzisa inkqubo ebizwa i-glycolysis, apho uphula i-glucose (ekutyeni okutyayo) kwaye uvelise i-adenosine triphosphate (ATP). I-ATP yile nto iiseli zakho zemisipha zisetyenziselwa amafutha. Kodwa inani le-ATP elenziwe kwi-glycolysis lixhomekeke ekubeni i-oksijini ikhona ngexesha le-glycolysis.
Xa sisebenza ngamandla aphezulu, umzimba uxhomekeke ngakumbi kwimicu yemisipha ekhawulezayo ukuze ufumane amandla. Kodwa le micu ayinakho ukukwazi ukusebenzisa ioksijini ngokufanelekileyo. Ke kuqeqesho olunzima, njengaxa uphakamisa iintsimbi ezinzima okanye utyhala imida yentliziyo, imfuno ye-ATP iphezulu, kodwa amanqanaba eoksijini aphantsi. Xa oko kusenzeka, i-glycolysis iba yi-anaerobic. Kwi-anaerobic glycolysis, imveliso yokugqibela yokuqhekeka kweglucose yilactate. Oku kubangela amanqanaba aphezulu okujikeleza i-lactate egazini.
Ngaphaya koko, abaphandi bafumanise ukuba i-lactate iveliswa rhoqo kunokuba besicinga, naphantsi kweemeko ze-aerobic.
I-lactic acid sisiphumo se ukusetyenziswa kweglucose njengamafutha xa ioksijini ingekho. Into eqhelekileyo kukuba ibonakala kwimithambo ephezulu kunye nexesha eliphakathi. Le asidi inoxanduva lokumakisha iindlela ezimbini ezahlukeneyo zamandla (i-alactic anaerobic kunye ne-lactic anaerobic) xa umzimba wethu ungenayo i-oksijini efunekayo ukuze ufumane amandla.
Ngamanye amazwi: xa sisenza umthambo ophezulu, ixesha elifutshane (HIIT), umzimba usebenzisa i-glucose ukuze ube namandla kwaye uyiphule ibe yi-lactic acid. Ukuba le nto ayisuswanga okanye ingasetyenziswanga, siya kuqaphela ukudinwa kwemisipha (ekuthi abanye badideke ngokuqina).
Kutheni kubonakala ukudinwa kwemisipha?
Ngokwenyani, akuyomfuneko ukwenza uqeqesho olunzulu ukuze umzimba uvelise iasidi ye-lactic; kodwa ukuba nokugxininiswa okuphantsi okunjalo, asiyi kuqaphela naziphi na iimpawu. Kunoko, xa sivelisa kakhulu, umzimba usenokungakwazi ukuwuphelisa okanye ukuwusebenzisa, yaye kungoko ukudinwa kwemisipha kubonakala ngoqeqesho oluqatha. Nangona kunjalo, nangona inqanaba eliphezulu le asidi linxulumene nezihlunu ezidiniweyo, i-lactate ayibangeli ukudinwa. Eyona nto iyifezayo kukunyuka kweasidi kwithishu.
Ukuba kukho isixa esikhulu se-lactic acid, kunokwenzeka ukuba umzimba wethu unqande ezinye i-anaerobic enzymes kwaye izihlunu ziphelelwa ngamandla. Ukongeza, oku kugqithiswa kuchaphazela ukufunxwa kwe-calcium kwimisipha kwaye iifibers ziya kuba zincinci zikwazi ukwenza isivumelwano.
Ezona mpawu zixhaphakileyo kukutshisa kwizihlunu, iicramps, isicaphucaphu, ubuthathaka, okanye ukuziva udiniwe. Yindlela nje yomzimba wakho yokukucela ukuba uyeke. Ezi zibonakaliso zivela ngokukhawuleza, ngoko ke intlungu oyifumanayo ngosuku okanye ezimbini kamva ayinanto yokwenza ne-lactic acid. Zizihlunu nje ezilulamayo kwimithambo oyenzileyo. Le ntlungu yaziwa ngokubaukulibaziseka kwemisipha«.
Isishwankathelo, ukuvelisa ukugqithisa kwe-lactic acid yingxaki yokunciphisa imisipha, kuba akukho mandla afikelela kuyo kwaye ayithandi ukucutha kwemicu.
Ingakanani iasidi yelactic kakhulu?
Ukwakhiwa kwe-lactic acid ngundoqo ekusebenzeni, nangona umntu ngamnye unomqobo ohlukileyo. Oko kukuthi, inqaku apho iasidi iqokelela kakhulu ngaphezulu kwamanqanaba okuphumla xa sisenza umthambo. Okukhona ubunzulu bomsebenzi, kokukhona siya kuthanda ukuqokelela.
Kukho ezinye iiseshini zoqeqesho ezinokuthi zithande ukuphucuka kwinqanaba. Oko kukuthi, ukunceda ukulibazisa inqaku apho i-asidi iqokelela kunye nokukhathala kubonakala. Ngale nto sinokuphucula amanqaku esantya, umzekelo, kuba umzimba wethu unokuxhasa ukuqina okuphezulu ngaphandle kokudinwa.
Ngaba yinyani ukuba singakwazi "ukuqeqesha" ukunyamezela?
Ukuphucula umda, kufuneka uqeqeshe phantsi kweempembelelo ze-lactic acid, ukwenzela ukuba i-metabolism yakho iguqule ngokwayo. Uya kufunda ukuba ungayisebenzisa njani kwakhona okanye uyisuse kakuhle ukuze uqhubele phambili.
Nangona kunjalo, akukho myinge ubekiweyo womda. Nangona abantu ababini besebenzisa inqanaba elifanayo le-oksijeni, ukusebenza kunokwahluka kakhulu ngenxa yaloo asidi. Oku kuthetha ukuba ukuba umgijimi unomqobo kwi-75% ye-VO2 max yakhe, uya kuba nentsebenzo ephezulu xa kuthelekiswa nomnye onama-60% (eli nani liqhelekileyo kubantu abangaqeqeshwanga).
Ngoko, ukususela ngoku, zama ukuphucula ngokujongana nokukhathala kwemisipha. Oko akuthethi ukuba uwuthabatha kakhulu umzimba wakho, ekubeni unokuzenzakalisa okanye ubeke impilo yakho esichengeni.
Yintoni umda welactate?
I-lactate threshold yindawo apho umzimba awukwazi ukukhupha i-lactate ngesantya eveliswa ngayo. Kulapho i-lactate iqala ukwakheka egazini. Inokuthi yenzeke ngenxa yokwanda kwemveliso okanye ukuncipha kokukhutshwa kwelactate. Ngexesha lokuzilolonga, amanqanaba e-lactate ayanda kwaye iphinda isetyenziswe ukutshisa ezinye iiseli kunye neenkqubo emzimbeni.
Ioksijini iyafuneka ukuze kusetyenziswe i-lactate. Kodwa xa umthambo ufikelela kumandla angaphaya koko kunokwenziwa yinkqubo ye-aerobic, i-lactate iyanda egazini. Emva kokuba i-lactate threshold ifikeleleke, umzimba uvelisa i-lactate kwaye ukhuphe ii-ion ze-hydrogen ezingaphezulu, ezikhokelela ekunciphiseni kwe-pH kunye nendawo ene-acidic ngakumbi kwiiseli zemisipha, ezibangela oko kutshisa.
Umzekelo, ukwenza ii-squats zekhefu ezinobunzima obuphakathi kwi-10 ukuya kwi-15 ukuphindaphinda kuya kubangela ukutshiswa okuhambelana ne-pH kumzimba wakho ophantsi. Oku kutsha sisiphumo esithe ngqo somzimba we-metabolizing glucose ngokukhawuleza kunokuba unokubonelela ngeoksijini.
Ngeli xesha, siphefumla nzima kwaye sinokuziva siphefumla kancinci njengoko umzimba uzama ukonyusa ioksijini. Sinokuyeka ukuzibhokoxa kwaye siqaphele ukutshisa kutshatyalaliswa njengoko i-pH yeselula iphakama kwaye ukukhathala okunamandla kwiimisipha kuqala ukucima.
Ungakhusela njani?
Nangona kungekho mfihlo yokulahla i-lactate, kunokwenzeka ukwandisa umda we-lactate.
Kungakhathaliseki ukuba sifanelekile kangakanani na, ukuba sigqithise i-lactate threshold, iwotshi iqalisa ngokukhawuleza ukuphawula ukuba ungawugcina ixesha elingakanani loo nzame. Ngokuchasene noko, ukusebenzisa ngaphantsi kwe-lactate threshold kusivumela ukuba sigcine amandla ixesha elide.
Unokuqeqesha umzimba ukuba usebenze ngamandla aphezulu ngaphandle kokwakhiwa kwe-lactate kwaye wandise umda wakho we-lactate. Nangona kunjalo, oku kufuna ukusebenza kakuhle kwenkqubo ye-aerobic ukuphucula. Nangona oku "kungathinteli" ukwakhiwa kwe-lactate, oko kuthetha ukuba sinokubaleka ngokukhawuleza kwaye ixesha elide ngaphambi kokuba sifike kwindawo yokutshisa izihlunu.
Enyanisweni, injongo yoqeqesho lwe-aerobic ukulungiselela ukhuphiswano kunye neenjongo zokusebenza zijikeleza ekwandiseni i-lactate threshold.
Umzekelo, imbaleki ekhuphisanayo egcina isantya seekhilomitha ezili-10 ngeyure kwiikhilomitha eziliqela iya kusebenzisa ubukhulu becala inkqubo ye-aerobic. Umntu ophantsi komgangatho unokubaleka ngesantya esifanayo, kodwa ngenxa yokuba inkqubo yabo ye-aerobic ingasebenzi kakuhle kwaye iqeqeshekile, baya kuxhomekeka kumandla e-anaerobic ukuze baqhubeke, okukhokelela ekwandeni kwe-lactate kunye nokudinwa ngenxa ye-metabolite buildup.
Ukuba lo mntu wesibini uhlala eziqeqesha kumda welactate yangoku okanye kufuphi nawo, uya kukwazi ukubaleka ngeso santya ngaphandle kokusebenzisa amandla e-anaerobic, kwaye oku kuya kuphelisa ukwakheka kwelactate ehambelanayo. Nokuba, wakube ufikelele kumda wakho welactate, uphantsi kwazo zonke iziphumo ezinxulumene nokwakhiwa kwe-lactate kwaye kuncinci onokukwenza ngaphandle koku. phumla kwaye uphefumle ngokunzulu.