Ntho e ngoe le e ngoe eo u lokelang ho e tseba ka masela a mesifa a liehang butle le kapele

Litaba

• Motheo oa Likhoele tsa Muscle
• Slow Twitch = Mamello
• Potlako e potlakileng = Sprints
• Ke Eng e Hlalosang Hore na Motho o na le Li-Fibers tsa Muscle tse Butle-butle le Tse Kae?
• Mokhoa oa ho Koetlisa Lithapo Tsohle Tsa Mesifa
• Na Koetliso ea Mefuta ea Hao ea Muscle Fiber e na le Taba?
• Tlhahlobo bakeng sa

U kile ua ipotsa hore na baatlelete ba itseng-joalo ka sebapali sa bolo ea maoto sa Megan Rapinoe kapa sebapali sa CrossFit Tia-Clair Toomey — ba sebetsa ka tsela eo ba e etsang joang? E ka 'na eaba karolo ea karabo e itšetlehile ka mesifa ea bona. Haholo-holo, karo-karolelano lipakeng tsa likhoele tsa mesifa tse potlakileng le tse sosobang butle.

Mohlomong u kile oa utloa ka mesifa ea fiber e liehang butle ebile e potlakile, empa na u tseba hore na ke eng? Ka tlase, ntho e ngoe le e ngoe eo u lokelang ho e tseba ka likhoele tsa mesifa, ho kenyeletsoa le kamoo li ka thusang baatlelete ba bang ho phahamisa boima ba 'mele ea bona habeli mme ba bang ba matha li-marathone tse ka tlase ho lihora tse peli, le hore na u lokela ho ikoetlisa ka likhoele tsa mesifa kapa che.

Motheo oa Likhoele tsa Muscle

Itokisetse ho khutlela sehlopheng sa hau sa baeloji ea sekolo se phahameng. Mesifa ea masapo ke mesifa e khomaretsoeng ke masapo le mesifa eo u e laolang le ho e tiisa — ho fapana le mesifa ea hao seke oa etsa laola, joaloka pelo ea hao le mala. Li entsoe ka mangata a likhoele tsa mesifa tse bitsoang li-myocyte. Ka kakaretso hoa amoheloa hore mekotla eohle ea mesifa e ka aroloa ho e 'ngoe ea mekhahlelo e' meli: slow-twitch (aka mofuta oa I) le fast-twitch (aka mofuta II).

Utloisisa hore likhoele tsa mesifa li teng boemong bo phahameng haholo. Mohlala, o ne o ka se shebe mesifa ea biceps ebe o re, ke mesifa e potlakileng (kapa e liehang). Ho e-na le hoo, "mosifa o mong le o mong o na le likhoele tsa mesifa tse thethehang ka potlako le likhoele tse ling tse thethehang butle," ho bolela Kate Ligler, mokoetlisi ea tiisitsoeng oa MINDBODY. (Karolelano e nepahetseng e itšetlehile ka lintho tse kang liphatsa tsa lefutso le tsamaiso ea koetliso, empa re tla fihla ho seo hamorao).

Phapang e kholo lipakeng tsa likhoele tsa mesifa tse liehang ho potlaka le tse potlakileng ke 1) "lebelo la tsona la ho thothomela" le 2) tsamaiso eo ba e sebelisang:

• Twitch lebelo:"Sekhahla sa ho sisinyeha se bolela hore na likonteraka tsa mesifa ea mesifa li potlakela hakae," ho bolela mokoetlisi oa lipapali Ian Elwood, MA, ATC, CSCS, CF-1, mothehi oa Mission MVNT, setsi sa tlhabollo ea likotsi le setsi sa koetliso Okinawa, Japane. .
• Litsamaiso tsa matla: Ho na le lits'ebetso tse 'maloa tsa matla tse bapalang' meleng oa hau ha u ikoetlisa. E leng, sistimi ea aerobic e hlahisa matla ka ts'ebeliso ea oksijene mme sistimi ea anaerobic e hlahisa matla ntle le oksijene e teng. Sistimi ea aerobic e hloka phallo ea mali ho isa oksijene ho mesifa e sebetsang ho etsa matla, e nkang nakoana - ho e etsa sistimi ea matla e khethiloeng bakeng sa boikoetliso bo tlase kapa bo itekanetseng. Ho sa le joalo, tsamaiso ea anaerobic e hula matla a manyenyane a bolokiloeng hantle ka har'a mesifa ea hau-e etsa hore e be kapele, empa e sa sebetse e le mohloli oa matla oa nako e telele. (Bona tse ling: Phapang ke efe lipakeng tsa boikoetliso ba Aerobic le Anaerobic?).

Slow Twitch = Mamello

U ka nka likhoele tsa mesifa tse tsamaeang butle joalo ka Cardio Kings. Ka linako tse ling li bitsoa "li-fibers tse khubelu" hobane li na le methapo e mengata ea mali, li sebetsa hantle haholo ha li sebelisa oksijene ho hlahisa matla ka nako e telele haholo.

Likhoele tse sisinyehang butle tsa mesifa lia chesa (o e kholoe!) butle ho feta likhoele tse otlang ka potlako, empa li ka thunya khafetsa nako e telele pele li tsoa. Elwood o re: "Ha ba na mokhathala.

Lithapo tsa mesifa tse butle-butle li sebelisoa haholo-holo bakeng sa boikoetliso bo fokolang le/kapa ba mamello. Nahana:

• Marathon

• Likarolo tsa ho sesa

• Triathlon

• Ho tsamaya ntja

"Ha e le hantle tsena ke likhoele tsa mesifa tseo 'mele oa hao o retelehelang ho tsona pele, bakeng sa mosebetsi leha e le ofe," ho bolela ngaka ea chiropractic Allen Conrad, D.C., C.S.C.S. Montgomery County Chiropractic Center e Pennsylvania. Empa haeba ts'ebetso eo u e etsang e hloka matla a mangata ho feta likhoele tse thethehang butle li khona ho hlahisa, 'mele o tla bokella likhoele tsa mesifa e sisinyehang kapele, kapa ho ekelletsa moo.

Potlako e potlakileng = Sprints

Hobane 'mele o bitsa likhoele tsa hau tse potlakileng tsa mesifa ha o hloka ho sebelisa matla a eketsehileng, u ka reha li-Power Queens tsena. Ke eng e ba matlafatsang? Elwood o re: "Likhoele tsa mesifa ka botsona li matla ebile li kholo ho feta likhoele tsa mesifa e liehang butle."

Ka kakaretso, "mesifa ea mesifa e potlakileng e sebelisa oksijene e fokolang kapa e se nang eona, e hlahisa matla ka potlako haholo, 'me e khathala habonolo," o re. Empa ho utloisisa mofuta ona oa likhoele tsa mesifa, o hloka ho tseba hore ho na le mefuta e 'meli ea likhoele tsa mesifa tse potlakileng: mofuta IIa le mofuta IIb.

Mofuta oa IIa (oo ka linako tse ling o bitsoang intermediate, transition, or moderate) mesifa ea mesifa ke ngoana ea lerato oa mefuta e meng e 'meli ea mesifa ea mesifa (Mofuta oa I le IIb). Lithapo tsena tsa mesifa li ka hlahisa matla ka oksijene (aerobic) kapa ntle le oksijene e teng (anaerobic).

Tsena ke likhoele tsa mesifa tseo re li sebelisang bakeng sa mesebetsi e khuts'oane, empa e phatlohang joalo ka:

• CrossFit WOD Fran (sehlopha se seholo sa li-dumbbell thrusters le li-hull-ups)

• lebelo la lebelo la 400m

• 5x5 mokokotlo oa squat

Hobane lactic acid ke tšilafalo e tsoang ho anaerobic system (eo likhoele tsa mesifa li ka e sebelisang bakeng sa matla), ho bokella likhoele tsena tsa mesifa ho ka baka kutlo e bohloko ea lactic acid e hahang ka har'a mesifa-ha mesifa ea hau e chesa 'me ba ikutloa eka ha ba khone ho etsa rep e ngoe. (E amanang: Tsela ea ho Ntlafatsa Lactic Acid Threshold ea hau).

Mofuta oa IIb (oo ka linako tse ling o bitsoang Type IIx kapa likhoele tse tšoeu, ka lebaka la ho haella ha methapo ea mali) o ka boela oa bitsoa likhoele tsa mesifa tse thethehang ka potlako. Elwood o re: “Lithapo tsena tsa mesifa li na le lebelo la ho honyela ka potlako ka ho fetisisa. Ha li hlile li "matla" ho feta likhoele tsa mesifa tse liehang butle, li khona ho hlahisa matla a mangata hobane li sebetsa ka potlako le khafetsa, ho hlalosa Ligler.

Li fehloa feela ke tsela ea anaerobic, li boetse li khathala kapele. Joale, ke mesebetsi ea mofuta ofe e hlokang likhoele tsee tsa mesifa?

• 1 rep max deadlift

• 100m mola

• 50yd lebelo

Ha re koetlisetsoa ('me re tla kenella ho sena ka tlase), likhoele tsa Type IIb li tsejoa ka ho eketsa boholo ba mesifa le tlhaloso. (E amanang: Hobaneng ha Batho ba Bang ba na le Nako e Bonolo Ho Tonya Mesifa ea Bona).

Ke Eng e Hlalosang Hore na Motho o na le Li-Fibers tsa Muscle tse Butle-butle le Tse Kae?

Hape, mesifa e 'ngoe le e' ngoe e na le mofuta o mong le o mong oa fiber ea mesifa. Liphuputso li bonts'a hore karolelano e nepahetseng ke ho batla ho le joalo e khethiloeng ke liphatsa tsa lefutso ('me,' nete e monate: Ho na le liteko tse ling tsa DNA tse tsoang ho 23andMe, Helix, le FitnessGenes tse ka u bonts'ang haeba u na le liphatsa tsa lefutso tsa ho ba le likhoele tsa mesifa tse potlakileng kapa tse liehang ho feta ka ho leka ntho e bitsoang mofuta oa hau oa ACTN3) . Empa "boemo ba tšebetso le khetho ea hau ea lipapali le mesebetsi e ka etsa phapang e kholo," ho bolela Steve Stonehouse, mokoetlisi ea netefalitsoeng ke NASM, mokoetlisi ea sebetsang oa USATF, le motsamaisi oa thuto bakeng sa STRIDE, studio sa ka tlung.

Batho ba sa rutehang, ba sa sebetseng hangata ba na le motsoako oa 50-50 oa ​​mesifa ea butle-butle le e potlakileng, ho latela Ligler. Leha ho le joalo, baatlelete ba ipapisang le matla (li-sprinters, Lifters tsa Liolimpiki) hangata ba na le liperesente tse fetang 70 tsa lebelo le potlakileng (Mofuta oa II), le baatlelete ba mamello (marathoners, triathletes) ba bonts'itsoe hore ba na le liperesente tse fetang 70-80 tse liehang ( mofuta oa I), o re.

Ho ka ba le phapang e kholo mefuteng ea likhoele tsa mesifa ka har'a semathi se le seng! Elwood o re: "Ho bile le liphapang tse tlalehiloeng lipakeng tsa mofuta oa fiber lipakeng tsa maoto le matsoho a ka sehloohong le a sa laoleheng ho baatlelete," ho bolela Elwood, e leng bopaki ba hore mesifa ea mesifa e ikamahanya le maemo ho latela mokhoa oa ho koetlisoa. E ntle haholo, che?

Ntho ke ena: ha ho mohla o lahlang kapa o fumanang likhoele tsa mesifa, hantle. Ho e-na le hoo, nakong ea koetliso ea marathone, tse ling tsa likhoele tsa hau tsa mesifa tse potlakileng li ka fetoha likhoele tsa mesifa tse liehang ho ts'ehetsa boiteko ba hau ba koetliso. Ntle le ho kenella ka har'a mofoka, sena se ka etsahala hobane "tse ling tsa likhoele tsa mesifa ea rona ke likhoele tsa lebasetere tse kopaneng, ho bolelang hore li ka tsamaea ka tsela efe kapa efe," ho bolela Elwood. "Ha se phetoho ea mofuta oa faeba hantle empa ke phetoho e kholo ho tloha likhoeleng tsena tsa lebasetere ho ea likarolong tse tharo tse kholo." Kahoo, haeba kamora koetliso ea marathone u cheka lik'hilomithara tse ngata bakeng sa litlelase tsa boot camp, likhoele tsa lebasetere li ka khutlela morao hore li qale ka potlako haeba u qala ho ikoetlisa ka li-plyometric, ka mohlala.

Ke tumelo e tloaelehileng hore lilemo li bapala karolo e kholo ho senyeha ha mesifa, empa ha se nnete. Ha o ntse o tsofala, o kanna oa ba le botsitso bo fokolang ho feta likhoele tsa mesifa tse potlakileng, empa Ligler o re ke hobane batho ba tloaetse ho qeta nako e nyane ba phahamisa ha ba ntse ba tsofala, ka hona boiteko ba bona ba koetliso bo khothaletsa 'mele ho fetola tse ling tsa likhoele tsa mesifa tse lohang kapele. (Related: Kamoo Mokhoa oa Hao oa Boikoetliso o Lokelang ho Fetola Ha U Tsoela Pele) .

ICYWW: Patlisiso ka ho senyeha ha mesifa ea mesifa ka thobalano e na le moeli, empa se ka ntle ho moo se fana ka maikutlo a hore basali ba na le likhoele tsa mesifa tse liehang butle ho feta banna. Leha ho le joalo, Ligler o hlokomela hore phapang ea ts'ebetso ea boikoetliso lipakeng tsa banna le basali e theohela liphapang tsa lihormone, eseng phapang ea karo-karolelano ea mesifa-fiber.

Mokhoa oa ho Koetlisa Lithapo Tsohle Tsa Mesifa

E le molao oa monoana, Conrad o re boikoetliso bo boima bo tlase, bo pheta-phetoang matla (barre, Pilates, likampo tse ling tsa boot), le koetliso e tlase ea nako e telele ea pelo (ho matha, ho palama libaesekele, ho soka sekepe, ho hlasela libaesekele, ho sesa, joalo-joalo, joalo-joalo). .) E tla lebisa likhoele tsa hau tsa mesifa e liehang butle. 'Me koetliso ea matla a phahameng, boima bo boima, ho pheta-pheta ho fokolang (CrossFit, powerlifting, weightlifting) le matla a holimo, a nako e khutšoanyane a cardio le koetliso ea matla (plyometrics, track sprints, nako ea ho soka) e tla lebisa likhoele tsa hau tse potlakileng tsa mesifa. .

Kahoo, ho kenyelletsa mefuta e fapaneng ea matla le boikoetliso ba 'mele tsamaisong ea hau ea thupelo ke tsela e' ngoe ea ho lebisa mefuta eohle ea likhoele tsa mesifa, o re.

Na Koetliso ea Mefuta ea Hao ea Muscle Fiber e na le Taba?

Mona ke moo e qhekellang: Ha u ntse u ka khona koetlisa o nahanne ka likhoele tsa hau tsa mesifa, litsebi ha li kholisehe hore ho shebana le mofuta oa mesifa ea mesifa hoa hlokahala.

Qetellong, "likhoele li etsa feela seo li se hlokang e le hore li u etse hore u atlehe haholoanyane koetlisong efe kapa efe eo u e etsang," ho bolela Elwood. "Morero oa hau e lokela ho ba ho ikoetlisetsa sepheo sa hau sa bophelo bo botle kapa boikoetliso kapa papali, 'me u tšepe hore likhoele tsa hau tsa mesifa li tla ikamahanya le maemo kamoo li hlokang ho u thusa ho fihla teng." Haeba sepheo sa hau se ntlafalitsoeng ke bophelo bo botle, o lokela ho kenyelletsa motsoako oa matla le pelo, oa eketsa. (Bona: Mona ke kamoo beke e sebetsang hantle ea ho ikoetlisa e shebahalang ka teng)

Kahoo, na ho nahana ka likhoele tsa hau tsa mesifa ho ka thusa #seriousathletes ho fihlela sepheo sa bona? Mohlomong. Empa na hoa hlokahala ho batho ba bangata? Mohlomong ha ho joalo. Leha ho le joalo, ho tseba ho eketsehileng ka 'mele le kamoo o ikamahanyang le maemo ha ho mohla ho leng phoso.

Tlhahlobo bakeng sa