Kufanele ngabe wenza lezi zinhlobo ezintathu ze-Cardio

-Delile

• Izisekelo zeMetabolic Pathways
• Indlela ye-Phosphagen = I-Sprints
• Indlela yeGlycolytic = Izikhawu Ezinde
• Indlela ye-Oxidative = Umsebenzi Wokukhuthazela
• Kungani I-Metabolic Pathways Matter
• Ungakuhlanganisa Kanjani Ukuqeqeshwa Kwe-Metabolic Ekusebenzeni Kwakho
• Buyekeza kwe-

Uma ucabanga ngezinzuzo zokuzivocavoca, cishe ucabanga ngezinzuzo ongazibona, uzizwe, futhi uzilinganise-Ama-biceps ami makhulu! Ukuphakamisa leyo nto kwakulula! Ngavele ngagijima ngingafisi ukufa!

Kodwa ingabe uke wacabanga ukuthi i-heck umzimba wakho uthola kanjani amandla oku-squat esindayo, ukugijima emizileni emide, noma ukuthatha isigaba se-HIIT, futhi kwenzekani ngempela ukuze kube lula ukuhamba okuzayo okulandelayo? Impendulo yehlela ezinhlelweni ezintathu zamandla zomzimba (ezibizwa nangokuthi izindlela ze-metabolic), ezondla yonke into oyenzayo. (Okuhlobene: Izisekelo ku-Your Aerobic and Anaerobic Energy Systems)

Ukuqonda izindlela zomzimba kungakusiza ukuthi uqeqeshe ngenhloso ethe xaxa, hhayi nje ngokusebenza komzimba kuphela kodwa nangempilo yonke.

Izisekelo zeMetabolic Pathways

Ngaphambi kokungena ku-nitty-gritty yezindlela ze-metabolic, kufanele uqonde ukuthi umzimba wakho usebenzisa ukudla ukuze uthole amandla ngokukuguqula kube yi-ATP (adenosine triphosphate). "I-ATP iyimolekyuli egcinwe emisipheni yethu futhi iwumthombo oqondile wamandla okusikwa kwemisipha empilweni nasekuzivocavoca umzimba," kuchaza uNatasha Bhuyan, M.D., oyi-One Medical Provider. Ngokuyinhloko, i-ATP yenza emzimbeni wakho lokho okwenziwa uphethiloli emotweni: kuyigcina isebenza.

Ngoba umzimba wakho awukwazi ukugcina ithani le-ATP, uqhubeka nokwenza okuningi. Umzimba womuntu unamasistimu amathathu ahlukene (izindlela zomzimba) ongawasebenzisa ukukhiqiza i-ATP: i-phosphagen pathway, glycolytic pathway, kanye ne-oxidative pathway, kuchaza uDave Lipson CrossFit Level 4 Trainer noMsunguli weThundr Bro, ipulatifomu yokuqina komzimba. "Bobathathu bahlala besebenza ndawonye, ​​kodwa bazoshintshana ngokuba injini ehamba phambili, kuye ngokuthi yikuphi ukuvivinya umzimba okwenzayo, isikhathi esingakanani owenzayo, namandla."

Indlela ye-Phosphagen = I-Sprints

Indlela ye-phosphagen (ebizwa nangokuthi i-phosphocreatine pathway) isebenzisa i-molecule ye-creatine phosphate ukwenza i-ATP. kakhulu ngokushesha. Thanda, cwayiza uzokulahlekelwa.

Ayikho i-creatine phosphate eningi kakhulu egcinwe emsipha, ngakho kunenani elilinganiselwe lamandla elitholakalayo. "Ungaveza amandla amaningi usebenzisa le ndlela, kodwa hhayi isikhathi eside," kusho uLipson. Eqinisweni, kuhlala cishe imizuzwana eyi-10. Ngakho uyisebenzisa nini le njini? Noma kunini lapho uveza amandla noma ukuqina kwakho okungamaphesenti angu-100. Cabanga:

• Ijubane elingamamitha ayi-100
• Ukubhukuda kwama-25-yard
• 1 rep max deadlift

Yebo. "Ngisho i-rep max engu-1 njalo ngemizuzu emi-3 emizuzwini engu-15 ingena kulesi sigaba," kusho uLipson. (Okuhlobene: Okufanele Ukwazi Ngokuqeqeshwa Nge-1 Rep Max Yakho)

"Ukuqeqesha lolu hlelo kuzothuthukisa isivinini sakho sokuqhuma, amandla, namandla ukuze ukwazi ukugxumela phezulu, ugijime ngokushesha, futhi uphonse kanzima," kusho uDavid Greuner, MD we-NYC Surgical Associates.

Indlela yeGlycolytic = Izikhawu Ezinde

Ungase ucabange ngendlela ye-glycolytic njengenjini "ephakathi". Uma usebenzisa le ndlela, umzimba wakho ngokuyinhloko wephula i-glycogen-ephuma emithonjeni ye-carbohydrate-ingene ku-ATP, kuchaza uMelody Schoenfeld, C.S.C.S., umsunguli we-Flawless Fitness e-Pasadena, CA. Lokhu kwenza umzimba usebenze kahle ngendlela emangalisayo ekusebenziseni i-glycogen ukuze uthole amandla ngenqubo ebizwa ngokuthi i-glycolysis. (Kungakho-ke, uma uku-keto diet ungaba nesikhathi esinzima sokuqeqeshwa ngamandla ngoba izitolo zakho ze-glycogen ziphansi kakhulu.)

"Le ndlela ihlinzeka ngomthombo osheshayo wamandla wokuvivinya umzimba okuthatha cishe imizuzwana engama-90," kuchaza uSchoenfeld. Lokho kungahlanganisa izinto ezifana nalezi:

• Ijubane elingamamitha ayi-400
• Ukuphakamisa izinsimbi isikhathi esifushane
• Ezemidlalo ezidinga ukuqhuma okusheshayo kwejubane, njenge-basketball,
• Izinhlelo zokuqeqesha eziphakeme kakhulu

Iphuzu elilodwa elibalulekile: “Akusona sonke isikhathi sokujima kwakho esinqumayo ukuthi ukuyiphi indlela,” kuchaza uLipson. "Uma wenza imizuzwana engu-30 kuya kwengu-60 yomsebenzi, bese uphumula imizuzwana engu-30 ngaphambi kokuphinda, usendleleni ye-glycolytic." (Okuhlobene: Ingabe Kufanele Wenze i-HIIT Ukuze Ulunge?)

Uma ngabe wake wakwenza ukuzivocavoca okunenselelo ekude, mhlawumbe ujwayelene nokulimala-okuhle, ukuvutha kwe-lactic acid ekwakheni imisipha yakho. Kungenxa yokuthi i-lactic acid ingumkhiqizo wemfucuza wendlela ye-glycolytic. "I-Lactic acid iyakheka emisipheni, ibangele ubuhlungu nokukhathala, okwenza kube nzima ukugcina umfutho," kuchaza uDkt Bhuyan. (Lokhu kwaziwa ngokuthi i-lactic threshold yakho).

Izindaba ezinhle: Lapho uqeqesha ngokwengeziwe emgudwini we-glycolytic, uba namandla ngokwengeziwe ekwakheni i-ATP, ngakho-ke udala imfucuza encane, kusho uDkt. Bhuyan. Ekugcineni, lokho kusho ukuthi uyakwazi ukuzivocavoca ngalolo mfutho isikhathi eside. "Uthola ukuqhuma okukhulu kwemali yakho lapha," kunezela uLipson. Isibonelo, ukushisa amafutha kanye nokuthuthukisa i-metabolism yakho kuyizinzuzo ezimbili ze-HIIT.

Indlela ye-Oxidative = Umsebenzi Wokukhuthazela

Umthombo oyinhloko wendlela kaphethiloli unamafutha. Ibizwa ngokuthi i-oxidative pathway ngoba idinga umoya-mpilo ukuze ikhiqize i-ATP, kuchaza uDkt. Greuner. Ngakho-ke i-phosphagen ne-glycolytic systems ziyi-anaerobic futhi ungakwenzi dinga umoya-mpilo; indlela ye-oxidative i-aerobic, okusho ukuthi iyakwenza. Ngokungafani nesistimu ye-phosphagen ne-glycolytic, uhlelo lwe-aerobic lunganikeza amandla amaningi isikhathi eside, kusho uSchoenfeld. (Kuhlobene: Ingabe Kufanele Ngizivocavoca Endaweni Eshisa Amafutha?)

“Abantu abaningi bazivocavoca ngale ndlela kuphela,” kusho uDkt. Bhuyan. Uma ungumgijimi womjaho noma uhlala futhi uphefumula nge-slow-and-go (noma i-LISS) cardio, kungenzeka lokho kuyiqiniso kuwe. Umzila we-oxidative yilokho okusetshenziswa ngesikhathi sokuzivocavoca okuvame ukuhlukaniswa ngokuthi "i-cardio".

• Imisebenzi yempilo yansuku zonke
• Ukugijima kwemizuzu engama-30
• Imizuzu engama-40 ku-elliptical
• Ukuhamba ngebhayisikili amamayela angama-20

Yebo, lokhu kuyadlala uma uzivocavoca umzimba, kodwa futhi yikhona okusigcina sincumela empilweni-noma ngabe sibhekile IBachelor, ukulungiselela ukudla, noma ukushawa.

Nakuba indlela ye-oxidative ihlala isebenza, inqubo ye-oxidative yokuguqula amafutha ibe amandla ithatha isikhathi eside kakhulu kunezinqubo ze-anaerobic, uyachaza. "Yingakho ibhekwa njengohlobo lokuhamba kancane kwamandla." Uma sekuqalisiwe, uhlelo olukugcina uqhubeka nemisebenzi yokukhuthazela efana nokuhamba ngebhayisikili yasentabeni, ukugijima kwemarathon, nokubhukuda okude.

Umzila we-oxidative uguquguquka kakhulu, kusho uSanjiv Patel, MD, udokotela wenhliziyo e-MemorialCare Heart & Vascular Institute e-Orange Coast Medical Center eFountain Valley, CA. Lokho kusho ukuthi ukuyisebenzisa kakhulu, kusebenza kangcono. Noma ngubani owake wenza umbhede-to-5K uyazi ukuthi lo mkhuba uyiqiniso. "Ukuqeqeshwa kwendlela ye-oxidative (noma i-aerobic) ingaba nezinzuzo ezinhle kakhulu enhliziyweni nokulahlekelwa kwamafutha," usho kanje. (Bona: Awudingi Ukwenza I-Cardio Ukwehlisa Isisindo-Kepha Kukhona Ukubanjwa)

Kungani I-Metabolic Pathways Matter

Abantu abaningi bagxila kwenye yalezi zindlela zokusebenzisa umzimba ngenkathi bengayinaki imisebenzi eqeqesha ezinye ezimbili. Kepha kubaluleke kakhulu ukuqeqesha bobathathu ukuze umzimba wakho uphumelele ekusebenziseni amandla kuzo zonke izimo, kusho uDkt. Bhuyan.

Futhi lezi zinhlelo ezintathu empeleni azihlukani: Ukwenza i-Tabata sprints kuzokukwenza umgijimi ongcono webanga elide, njengoba nje ukuqeqesha i-marathon kungathuthukisa ukuthi ukwazi ukululama ngokushesha kangakanani ekilasini le-HIIT.

"Ukusebenza bobathathu kuzokwenza ube ngumdlali oqeqeshwe kahle," kwengeza uLipson. (Kungakho impendulo yombuzo wakudala ithi: "Yikuphi Okungcono: Ukugijima Ngokushesha Noma Isikhathi Eside?" kokubili.)

Ungakuhlanganisa Kanjani Ukuqeqeshwa Kwe-Metabolic Ekusebenzeni Kwakho

Ngakho-ke uwukhulisa kanjani umthamo kuzo zontathu izindlela zomzimba? "Ukuziqeqesha ngezinhlobonhlobo zomsebenzi kuyisihluthulelo sokusebenza ngobuchule, hhayi kanzima," kusho uDkt Bhuyan. Shintsha ukujima kwakho iviki lonke ukuze uhlanganise ukujima okuqeqesha isistimu ngayinye. (Okuhlobene: Nakhu Ukuthi Iviki Elilinganiselwe Ngokuphelele Lokusebenza Libukeka Kanjani)

Lokho kungabukeka njengeviki nge:

• Ukusebenza kokusebenza kwesikhawu, i-5K enesikhathi noma i-tempo run, kanye nokugijima isikhathi eside
• Ukujima okubili kokuphakamisa izinsimbi ezisindayo, ukugwedla i-10K, kanye nekilasi le-CrossFit WOD noma i-HIIT
• Ikilasi lokuhamba ngebhayisikili, ukugibela ibhayisikili elide/elinensayo, kanye nokujima kwebhayisikili lokushaya

ICYWW: Ungakwazi yini ukuhlanganisa izindlela ezimbili zibe ukuzivocavoca okukodwa? Isibonelo, hlola 1 noma 3 rep max (phosphagen pathway) bese wenza le TRX HIIT Workout (glycolytic pathway). U-Lipson uthi yebo. "Kodwa uma kufanele ulinganise bobabili eseshini efanayo, ungalahlekelwa amandla okuzivocavoca ngoba kuthatha isikhathi eside ukuzifudumeza ube yip rep max eyodwa. Kuhlala kunengozi yokuthi bobabili badele." (Okuhlobene: Ngabe i- * Order * Uyayenza Ukuzivocavoca Kwakho Kunendaba?)

Uma konke lokhu kungaphezu kwamandla, phefumula: "Kubantu abaningi, ngifuna ukubona abantu abaningi ngesikhathi sokuzivocavoca," kusho uDkt. Patel. Ngakho uma umusha ekusebenzeni, isiphakamiso sakhe siwukunamathela kulokho okuthandayo.

Kodwa uma uke washaya ithafa noma ufuna ukufaneleka ngangokunokwenzeka? Uhlelo lokuqeqesha olusebenzisa zonke izindlela ezintathu ze-metabolic lungakusiza ukhuphuke.

Buyekeza kwe-