Konke Okufanele Ukwazi Ngezihlungi Zemisipha Ehamba Phansi- Futhi Esheshayo

-Delile

• Izisekelo ze-Muscle Fibers
• I-Slow Twitch = Ukukhuthazela
• Ukushesha Okusheshayo = Ukuphrinta
• Yini Enquma Mangaki Ama-Slow and Fast Twitch Muscle Fibers Umuntu Anawo?
• Ungayiqeqesha Kanjani Yonke Imicu Yemisipha
• Ingabe Kubalulekile Ukuqeqeshelwa Izinhlobo Zakho Zemisipha Fibre?
• Buyekeza kwe-

Ake uzibuze nje ukuthi abagijimi abathile — abafana nenkanyezi yebhola likanobhutshuzwayo uMegan Rapinoe noma umpetha weCrossFit uTia-Clair Toomey — benza kanjani ngendlela abenza ngayo? Ingxenye yempendulo ingase isemisipha yabo. Ngokuqondile, isilinganiso esiphakathi kwemicu yabo yemisipha eshesha kakhulu kanye nemicu yemisipha ehamba kancane.

Cishe uke wezwa ngemisipha yefibre ehamba kancane futhi esheshayo, kepha ngabe uyazi ukuthi ziyini? Ngezansi, yonke into okufanele uyazi ngemicu yemisipha, kufaka phakathi ukuthi bangasiza kanjani abanye abagijimi ukuthi baphakamise isisindo somzimba wabo kabili kanti abanye basebenzisa ama-marathons angaphansi kwamahora amabili, nokuthi kufanele uziqeqeshe noma ucabangele imicu yakho yemisipha noma cha.

Izisekelo ze-Muscle Fibers

Lungiselela i-flashback ekilasini lakho lebhayoloji lesikole samabanga aphezulu. Imisipha yamathambo yimisipha enamathele emathanjeni nasemisipheni oyilawulayo futhi oyinciphisayo — ngokungafani nemisipha yakho ungakwenzi ukulawula, njengenhliziyo namathumbu akho. Akhiwe yizinqwaba zemicu yemisipha ebizwa ngama-myocyte. Kwamukelwa ngokuvamile ukuthi zonke izinyanda ze-fiber fiber zingahlehliselwa kwesinye sezigaba ezimbili: i-slow-twitch (aka type I) ne-fast-twitch (aka type II).

Qonda ukuthi imicu yemisipha ikhona ezingeni le-super micro. Isibonelo, awukwazanga ukubheka imisipha ye-biceps bese uthi, leso yisicubu se-twitch esheshayo (noma esisheshayo). Esikhundleni salokho, "yonke imisipha inemicu yemisipha eshesha ukushesha kanye neminye imicu yemisipha ehamba kancane," kusho uKate Ligler ongumqeqeshi womuntu oqinisekisiwe one-MINDBODY. (Isilinganiso esiqondile sincike ezintweni ezinjengezofuzo kanye nombuso wokuqeqesha, kepha sizofika lapho kamuva).

Umehluko omkhulu phakathi kwemicu yemisipha ehamba kancane futhi esheshayo 1) "ijubane lokuxubha" kanye no-2) iluphi uhlelo lwamandla abalusebenzisayo:

• Twitch speed:"Isivinini seTwitch sisho ukuthi izinkontileka zemisipha zomzimba, noma ukuswilika, zisheshe kangakanani," kusho umqeqeshi wezemidlalo u-Ian Elwood, MA, ATC, CSCS, CF-1, umsunguli weMission MVNT, indawo yokulimala yokulimala kanye nendawo yokuqeqesha e-Okinawa, eJapan. .
• Izinhlelo zamandla: Kunezinhlelo ezimbalwa zamandla ezisemqoka emzimbeni wakho lapho uzivocavoca. Okungukuthi, uhlelo lwe-aerobic lukhiqiza amandla ngokusetshenziswa komoya-mpilo futhi uhlelo lwe-anaerobic lukhiqiza amandla ngaphandle kwe-oxygen ekhona. Isimiso se-aerobic sidinga ukugeleza kwegazi ukuze kuthwale umoya-mpilo emisipheni esebenzayo ukuze kwakheke amandla, okuthatha isikhashana—ukwenza kube uhlelo lwamandla oluthandwayo lokuzivocavoca okuphansi noma okumaphakathi. Khonamanjalo, uhlelo lwe-anaerobic ludonsa emandleni amancane agcinwe khona kanye emisipha yakho—olwenze lusheshe, kodwa lungasebenzi njengomthombo wamandla isikhathi eside. (Bona okuningi: Uyini Umehluko Phakathi Kokuzivocavoca Kwe-Aerobic ne-Anaerobic?).

I-Slow Twitch = Ukukhuthazela

Ungacabanga ukuthi imicu yemisipha ehamba kancane ithi yiCardio Kings. Kwesinye isikhathi ibizwa ngokuthi "imicu ebomvu" ngoba iqukethe imithambo yegazi eminingi, isebenza kahle ngendlela emangalisayo ekusebenziseni umoya-mpilo ukukhiqiza amandla isikhathi eside impela.

I-slow-twitch muscle fibers fire (uyiqagele!) Kancane kancane kunezintambo ezisheshayo, kepha ingatsha kaningi isikhathi eside ngaphambi kokushaya. "Abamelana nokukhathala," kusho u-Elwood.

Imicu yemisipha ehamba kancane isetshenziselwa ikakhulukazi ukuvivinya umzimba ngamandla kanye / noma nokukhuthazela. Cabanga:

• Umncintiswano

• Amathanga wokubhukuda

• I-Triathlon

• Ukuhamba nenja

"Lezi empeleni yimicu yemisipha umzimba wakho ophendukela kuyo kuqala, yanoma yimuphi umsebenzi," kusho udokotela we-chiropractic u-Allen Conrad, D.C., C.S.C.S. waseMontgomery County Chiropractic Center ePennsylvania. Kepha uma umsebenzi owenzayo udinga amandla amaningi kunemicu ye-slow-twitch ekwazi ukukhiqiza, umzimba uzosebenzisa imicu yemisipha esheshayo, noma ngokungeziwe.

Ukushesha Okusheshayo = Ukuphrinta

Ngoba umzimba ubiza amafayibha emisipha enyakaza ngokushesha lapho udinga ukusebenzisa amandla engeziwe, ungase uwaqambe lawa ma-Power Queens. Yini ebenza babe namandla ngokwengeziwe? "Imicu yemisipha uqobo iyaqina futhi inkulu kunemicu yemisipha ehamba kancane," kusho u-Elwood.

Ngokuvamile, "Imicu yemisipha eshesha ngokushesha isebenzisa i-oxygen encane noma ayisebenzisi nhlobo, ikhiqiza amandla ngokushesha okukhulu, futhi ikhathala kalula," esho. Kepha ukuze uqonde kahle lolu hlobo lwemicu yemisipha, udinga ukwazi ukuthi empeleni kukhona izinhlobo ezimbili zemicu yemisipha esheshayo: uhlobo IIa nohlobo IIb.

Uhlobo IIa (kwesinye isikhathi olubizwa ngokuthi yimisipha yemisipha emaphakathi, eguqukayo, noma elinganiselayo) luthando lwezinye izinhlobo ezimbili zemicu yemisipha (Uhlobo I no-IIb). Le micu yemisipha ingakhiqiza amandla nge-oxygen (aerobic) noma ngaphandle kwe-oxygen present (anaerobic).

Lena imicu yemisipha esiyisebenzisela ukwenza izinto ezimfishane, kodwa eziqhumayo njenge:

• I-CrossFit WOD Fran (isethi enkulu yama-dumbbell thrusters kanye nokudonsa)

• I-sprint engu-400m

• Isikwele sangemuva esingu-5x5

Ngenxa yokuthi i-lactic acid iwumkhiqizo owudoti wesimiso se-anaerobic (le micu yemisipha engayisebenzisela amandla), ukuqasha le micu yemisipha kungase kubangele lowo muzwa obuhlungu-omuhle we-lactic acid yakheka emisipha-lapho imisipha yakho ivutha. futhi bazizwe sengathi abakwazi ukwenza enye i-rep. (Okuhlobene: Ungayithuthukisa kanjani i-Lactic Acid Threshold yakho).

Uhlobo IIb (kwesinye isikhathi olubizwa ngokuthi Uhlobo IIx noma imicu emhlophe, ngenxa yokuntuleka kwemithambo yegazi) lungabizwa nangokuthi imicu yemisipha eshesha kakhulu. "Le micu yemisipha inesilinganiso esisheshayo sokuncipha," kusho u-Elwood. Azinamandla "kunamandla" kunemicu yemisipha ehamba kancane, zikwazi nje ukukhiqiza amandla amaningi ngoba zisebenza ngokushesha okukhulu futhi kaningi, kuchaza uLigler.

Ekhuthazwa ngokukhethekile indlela ye-anaerobic, futhi akhathala ngokushesha kakhulu. Ngakho-ke, hlobo luni lwemisebenzi olubiza le micu yemisipha?

• 1 rep max deadlift

• 100m umugqa

• 50yd ideshi

Lapho siqeqeshwa (futhi sizongena kokuningi ngezansi), imicu yohlobo IIb yaziwa ngokwanda kosayizi wemisipha nencazelo. (Okuhlobene: Kungani Abanye Abantu Benesikhathi Esilula Sokwenza Imisipha Yabo).

Yini Enquma Mangaki Ama-Slow and Fast Twitch Muscle Fibers Umuntu Anawo?

Futhi, yonke imisipha inohlobo ngalunye lwe-muscle fiber. Ucwaningo lubonisa ukuthi isilinganiso esiqondile sinjalo ngandlela thile kunqunywa izakhi zofuzo (futhi, iqiniso elijabulisayo: Kukhona ezinye izivivinyo ze-DNA ezivela ku-23andMe, Helix, kanye ne-FitnessGenes ezingakubonisa uma uthambekele kofuzo ekubeni ube nemicu yemisipha esheshayo noma enyakaza ngokuhlola okuthile okubizwa ngokuthi isakhi sofuzo sakho se-ACTN3) . Kepha "izinga lomsebenzi kanye nokuzikhethela kwakho ezemidlalo nemisebenzi kungenza umehluko omkhulu," kusho uSteve Stonehouse, umqeqeshi womuntu oqinisekiswe yi-NASM, umqeqeshi wezokugijima oqinisekiswe yi-USATF, kanye nomqondisi wezemfundo we-STRIDE, isitudiyo esisendlini.

Abantu abangaqeqeshiwe, abangasebenzi ngokuvamile banenhlanganisela engaba ngu-50-50 yemicu yemisipha ehamba kancane futhi esheshayo, ngokusho kukaLigler. Kodwa-ke, abasubathi abasebenza ngamandla (ama-sprinters, ama-Olimpiki Lifters) imvamisa banamaphesenti angama-70 asheshayo (Uhlobo II), futhi abagijimi abakhuthazelayo (ama-marathoners, ama-triathletes) akhonjisiwe anamaphesenti angama-70-80 ahamba kancane ( thayipha I), uthi.

Kungase kube nokuhlukahluka okukhulu kwezinhlobo ze-muscle fiber ngaphakathi komsubathi ofanayo! "Kube nokuhlukahluka okubhaliwe kokulinganiswa kohlobo lwe-fiber phakathi kwezitho ezivelele nezingabalulekile kubasubathi," kusho u-Elwood, okuwubufakazi bokuthi imicu-fibers iyazivumelanisa nendlela abaqeqeshwe ngayo, usho kanjalo. Kuhle kakhulu, cha?

Nansi into: awusoze ulahlekelwe noma uthole imicu yemisipha, ncamashi. Esikhundleni salokho, ngesikhathi sokuqeqeshwa kwemarathon, eminye imicu yemisipha yakho esheshayo ingaguqukela ekubeni imicu yemisipha ehamba kancane ukuxhasa imizamo yakho yokuqeqesha. Ngaphandle kokungena kakhulu kokhula, lokhu kungenzeka ngoba "eminye imicu yethu yemisipha empeleni iyimicu yemisipha ehlanganisiwe, okusho ukuthi ingahamba nganoma iyiphi indlela," kusho u-Elwood. "Akukhona impela ukushintsha kohlobo lwefayibha kepha ukushintshwa okuningi kusuka kule micu ye-hybrid kuya kulezo zigaba ezintathu eziyinhloko." Ngakho-ke, uma ngemva kokuqeqeshwa kwe-marathon uphonsa amamayela akho kumakilasi e-boot camp, lezo zintambo ze-hybrid zingahle zibuyele emuva ekushintsheni okusheshayo uma uqala ukuqeqeshwa nge-plyometrics, isibonelo.

Kuyinkolelo evamile ukuthi ubudala budlala indima enkulu ekuqhekekeni kwe-muscle fiber, kodwa lokho akulona iqiniso. Njengoba ukhula, cishe uzoba nokuhamba kancane kunemicu yemisipha esheshayo, kepha uLigler uthi lokho kungenxa yokuthi abantu bavame ukusebenzisa isikhathi esincane ukuphakamisa njengoba bekhula, ngakho-ke imizamo yabo yokuqeqesha ikhuthaza umzimba ukuthi uguqule ezinye imicu yemisipha enyakazisa ngokushesha ibe enensayo. (Okuhlobene: Indlela Umjikelezo Wakho Wokujima Kufanele Ushintshe Njengoba Ukhula) .

I-ICYWW: Ucwaningo ngokuqhekeka kwe-fiber fiber ngokocansi lilinganiselwe, kepha okukhona lapho kusikisela ukuthi abesifazane banemicu yemisipha ehamba kancane kunamadoda. Kodwa-ke, uLigler uphawula ukuthi umehluko ekusebenzeni kokuzivocavoca phakathi kwabesilisa nabesifazane wehlela ekuhlukeni kwamahomoni, hhayi umehluko we-muscle-fiber ratio.

Ungayiqeqesha Kanjani Yonke Imicu Yemisipha

Njengomthetho wesithupha, uConrad uthi isisindo esiphansi, ukuqeqeshwa kwamandla okuphindaphinda okuphezulu (i-barre, i-Pilates, ezinye izinkambu ze-boot), kanye nokuqina okuphansi, ukuqeqeshwa kwenhliziyo nemithambo yegazi isikhathi eside (ukugijima, ukugibela ibhayisikili, ukugwedla, ukushaya ibhayisikili, ukubhukuda, njll. .) izokhomba imicu yakho yemisipha ehamba kancane. Futhi amandla amakhulu, isisindo esinzima, amandla okuphindaphinda okuphindiwe (i-CrossFit, i-powerlifting, i-weightlifting) nokuqina okuphezulu, i-cardio yesikhathi esifushane nokuqeqeshwa kwamandla (i-plyometrics, i-track sprints, izikhawu zokugwedla) izokhomba imicu yakho yemisipha esheshayo .

Ngakho-ke, kufaka phakathi amandla ahlukahlukene kanye nokuzivocavoca nge-aerobic kuhulumeni wakho wokuqeqesha kungenye yezindlela zokukhomba zonke izinhlobo zemicu yemisipha, usho kanjalo.

Ingabe Kubalulekile Ukuqeqeshelwa Izinhlobo Zakho Zemisipha Fibre?

Nakhu lapho kuthola ukukhohlisa: Ngenkathi wena can ukuqeqesha ucabanga ngemicu yakho yemisipha ethile, ochwepheshe abaqiniseki ukuthi ukugxila kohlobo lwe-muscle fiber kuyadingeka.

Ekugcineni, "imicu yenza nje lokho ekudingayo ukuze ikwenze uphumelele kakhulu kunoma yikuphi ukuqeqeshwa okwenzayo," kusho u-Elwood. "Umgomo wakho kufanele kube ukuqeqeshela impilo yakho ethile noma ukuqina kwakho noma umgomo wakho wezemidlalo, futhi uthembe ukuthi imicu yakho yemisipha izovumelana njengoba kudingeka ukukusiza ufike lapho." Uma impilo ethuthukisiwe iyonke kuwumgomo wakho, kufanele uhlanganise ingxube yamandla ne-cardio, uyanezela. (Bheka: Nakhu Ukuthi Iviki Elilinganiselwe Ngokuphelele Lokusebenza Libukeka Kanjani)

Ngakho-ke, ingabe ukucabanga ngemicu yakho yemisipha kungasiza #sathathathletes ukuhlangabezana nezinhloso zabo? Mhlawumbe. Kodwa ingabe kuyadingeka kubantu abaningi? Cishe cha. Noma kunjalo, ukwazi okwengeziwe ngomzimba nokuthi uguquguquka kanjani akuyona into embi.

Buyekeza kwe-