U lokela ho etsa mefuta ena e meraro ea Cardio

Litaba

• Lintlha tsa motheo tsa mekhoa ea metabolic
• Tsela ea Phosphagen = Sprints
• Glycolytic Pathway = Nako e telele
• Tsela ea Oxidative = Mosebetsi oa Mamello
• Hobaneng ha Metabolic Pathways e le Bohlokoa
• Mokhoa oa ho kenyelletsa koetliso ea metabolic ho ikoetlisa
• Tlhahlobo bakeng sa

Ha u nahana ka melemo ea boikoetliso, u ka 'na ua nahana ka melemo eo u ka e bonang, ho e utloa le ho e lekanya-Li-biceps tsa ka li kholoanyane! Ho phahamisa ntho eo ho ne ho le bonolo! Ke ile ka matha feela ke sa batle ho shoa!

Empa na o kile oa nahana ka hore na heck ea mmele oa hau e fumana matla a ho ts'oasa boima, ho matha litseleng tse telele, kapa ho nka sehlopha sa HIIT, mme ho etsahalang hantle ho nolofalletsa ho potoloha ho latelang? Karabo e tla ho li-system tsa 'mele tse tharo tsa mantlha tsa matla (tseo hape li bitsoang metabolic pathways), tse fepelang ntho e ngoe le e ngoe eo o e etsang. (E amanang: The Basics on Your Aerobic and Anaerobic Energy Systems)

Ho utloisisa metabolic pathways ho ka u thusa hore u koetlise ka boikemisetso bo fetang, eseng feela bakeng sa ts'ebetso ea boikoetliso empa le bakeng sa bophelo.

Lintlha tsa motheo tsa mekhoa ea metabolic

Pele u kena ka har'a nitty-gritty ea litsela tsa metabolism, u tlameha ho utloisisa hore 'mele oa hau o sebelisa lijo bakeng sa matla ka ho li fetola ATP (adenosine triphosphate). "ATP ke molek'hule e bolokiloeng mesifeng ea rona mme ke mohloli o otlolohileng oa matla a mesifa ea mesifa bophelong le boikoetlisong," ho hlalosa Natasha Bhuyan, M.D., Mofani oa Bongaka ba Bongaka. Ha e le hantle, ATP e etsa 'meleng oa hau seo mafura a se etsang koloing: e e boloka e sebetsa.

Hobane 'mele oa hau o sitoa ho boloka tonne ea ATP, o ntse o etsa tse ling khafetsa. 'Mele oa motho o na le litsamaiso tse tharo tse fapaneng (metabolic pathways) eo o ka e sebelisang ho hlahisa ATP: phosphagen pathway, glycolytic pathway, le oxidative pathway, ho hlalosa Dave Lipson CrossFit Level 4 Trainer le Mothehi oa Thundr Bro, sethala sa thuto ea boikoetliso. "Ka boraro ba bona ba sebetsa 'moho kamehla, empa ba tla chenchana ho ba enjene e ka sehloohong, ho latela hore na u etsa boikoetliso bofe, u bo etsa nako e kae, le matla."

Tsela ea Phosphagen = Sprints

Tsela ea phosphagen (eo hape e bitsoang phosphocreatine pathway) e sebelisa molek'hule ea creatine phosphate ho etsa ATP haholo kapelenyana. Joalo, panya 'me u tla e hloloheloa.

Ha ho na 'mino oa phosphate o bolokiloeng ka har'a mesifa, kahoo ho na le matla a fokolang a teng. Lipson o re: "U ka hlahisa matla a mangata u sebelisa tsela ena, empa eseng ka nako e telele." Ebile, e nka feela metsotsoana e 10. Joale u sebelisa enjene ee neng? Nako le nako ha o hlahisa liperesente tsa 100 tsa matla a hau kapa matla. Nahana:

• Lebelo la limithara tse 100
• 25-yard sesa
• 1 rep max deadlift

Ee. "Le rep rep max e ngoe le e ngoe metsotso e 3 metsotso e 15 e oela sehlopheng sena," ho bolela Lipson. (E amanang: Seo u hlokang ho se tseba mabapi le koetliso le 1 Rep Max ea hau)

"Ho koetlisa sistimi ena ho tla ntlafatsa lebelo la hau le phatlohang, matla le matla hore o tle o tsebe ho tlolela hodimo, ho matha ka lebelo le ho feta," ho bolela David Greuner, MD oa NYC Surgical Associates.

Glycolytic Pathway = Nako e telele

U kanna oa nahana ka tsela ea glycolytic joalo ka enjene ea "bohareng". Ha o sebelisa tsela ena, 'mele oa hau o senya glycogen-e tsoang mehloling ea lik'habohaedreite-ho kena ATP, ho hlalosa Melody Schoenfeld, CSC.S., mothehi oa Flawless Fitness e Pasadena, CA. Sena se etsa hore 'mele o sebetse ka mokhoa o makatsang ha o sebelisa glycogen bakeng sa matla ka ts'ebetso e bitsoang glycolysis. (Ke ka lebaka leo, haeba u le lijong tsa keto u ka 'na ua thatafalloa ke ho ikoetlisa ka matla hobane mabenkele a hau a glycogen a tlaase haholo.)

Schoenfeld o re: "Tsela ena e fana ka mohloli o potlakileng oa matla bakeng sa boikoetliso bo tšoarellang metsotsoana e ka bang 90." Seo se ka kenyelletsa lintho tse kang:

• Lebelo la limithara tse 400
• Ho phahamisa litšepe nako e khuts'oane
• Lipapali tse hlokang ho phatloha kapele, joalo ka basketball,
• Mananeo a koetliso ea nako e phahameng

Ntlha ea bohlokoa: "Ha se bolelele ba nako ea boikoetliso ba hau bo khethollang tsela eo u leng ho eona," ho hlalosa Lipson. "Haeba u sebetsa metsotsoana e 30 ho isa ho e 60, ebe u phomola metsotsoana e 30 pele u pheta, u ntse u le tseleng ea glycolytic." (E amanang le: Na U Lokela ho Etsa HIIT Hore U Loke?)

Haeba u kile ua etsa boikoetliso bo thata, mohlomong u tloaelane le maikutlo a bohloko-hantle, a tukang a lactic acid e hahang mesifa ea hau. Lebaka ke hore lactic acid ke sehlahisoa sa litšila sa tsela ea glycolytic. "Lactic acid e ea bokellana mesifa, e baka bohloko le mokhathala, e leng se etsang hore ho be thata ho boloka matla," ho hlalosa Dr. Bhuyan. (Sena se tsejoa e le lactic threshold ea hau).

Litaba tse monate: Ha u ntse u ikoetlisa haholoanyane tseleng ea glycolytic, u ba le bokhoni bo eketsehileng ba ho theha ATP, kahoo u baka litšila tse fokolang, ho bolela Dr. Bhuyan. Qetellong, seo se bolela hore o khona ho ikoetlisa ka matla ao nako e telele. "U fumana chelete e ngata mona," ho eketsa Lipson. Mohlala, ho chesa mafura le ho matlafatsa metabolism ea hau ke melemo e 'meli feela ea HIIT.

Tsela ea Oxidative = Mosebetsi oa Mamello

Mohloli o ka sehloohong oa peterole ke mafura. E bitsoa tsela ea oxidative hobane e hloka oksijene e le hore e hlahise ATP, ho hlalosa Dr. Greuner. Kahoo litsamaiso tsa phosphagen le glycolytic ke anaerobic le seke oa etsa hloka oksijene; tsela ea oxidative ke aerobic, ho bolelang hore ea e etsa. Ho fapana le phosphagen le glycolytic system, sistimi ea aerobic e ka fana ka matla a mangata nako e telele, ho bolela Schoenfeld. (E amanang: Na ke Lokela ho Sebetsa Sebakeng se Chesang Mafura?)

"Batho ba bangata ba ikoetlisa feela tseleng ena," ho bolela Ngaka Bhuyan. Haeba u semathi sa marathon kapa u phela 'me u hema ka butle-butle (kapa LISS) cardio, mohlomong ke' nete ho uena. Tsela ea oxidative ke eona e sebelisoang nakong ea boikoetliso eo ka tloaelo e arotsoeng e le "cardio".

• Mesebetsi ea bophelo ba letsatsi le letsatsi
• Ho matha metsotso e 30
• Metsotso e 40 ho elliptical
• Ho palama libaesekele 20 miles

Ee, sena sea sebetsa ha o ntse o ikoetlisa, empa hape ke sona se re bolokang re honotha bophelong-hore na re ntse re shebelletse The Bachelor, ho lokisa lijo, kapa ho shaoara.

Le hoja tsela ea oxidative e lula e sebetsa, mokhoa oa oxidative oa ho fetola mafura ho matla o nka nako e telele ho feta mekhoa ea anaerobic, oa hlalosa. "Ke ka lebaka leo ho nkoang e le mofuta o liehang ka ho fetesisa oa tlhahiso ea matla." Ha e se e qalile, ke sistimi e u bolokang u ea mesebetsing ea mamello joalo ka ho palama libaesekele thabeng, mabelo a marathone le ho sesa nako e telele.

Sanjiv Patel, MD, setsebi sa pelo ho MemorialCare Heart & Vascular Institute Setsing sa Bongaka sa Orange Coast se Fountain Valley, CA. Seo se bolela hore ha o se sebelisa haholoanyane, se sebetsa hantle. Mang kapa mang ea kileng a robala setulong ho fihlela 5K oa tseba hore ketsahalo ena ke 'nete. O re: "Koetliso ea oxidative pathway (kapa aerobic) e ka ba le melemo e metle ho tahlehelo ea pelo le mafura." (Bona: Ha ho hlokahale hore u etse Cardio ho theola boima ba 'mele-empa ho na le litlhapi)

Hobaneng ha Metabolic Pathways e le Bohlokoa

Batho ba bangata ba ikakhetse ka setotsoana ho e 'ngoe ea litsela tsena tsa metabolic ha ba ntse ba hlokomoloha mesebetsi e koetlisang tse ling tse peli. Empa ho bohlokoa haholo ho koetlisa tse tharo e le hore 'mele oa hau o tsebe ho sebelisa matla maemong ohle, ho bolela Dr. Bhuyan.

Ts'ebetso tsena tse tharo ha li hlile ha li kopane: Ho etsa li-sprint tsa Tabata ho tla u etsa semathi se setle sa hole, joalo ka ha koetliso ea marathone e ka ntlafatsa hore na o khona ho fola kapele hakae sehlopheng sa HIIT.

Lipson o phaella ka ho re: "Ho sebetsa ka boraro ba hau ho tla etsa hore u be semathi se phethehileng haholoanyane. (Ke ka hona karabo ea potso ea khale e reng: "Ke Efe e Molemo: Ho Potlakela Kapa Ho Telele?" Ke bobeli.)

Mokhoa oa ho kenyelletsa koetliso ea metabolic ho ikoetlisa

Joale o holisa bokhoni litseleng tsohle tse tharo tsa ts'ebeliso ea motlakase? Dr. Bhuyan o re: "Ho ikoetlisa ka mefuta e fapaneng ke senotlolo sa ho sebetsa ka bohlale, eseng ho feta." Fetolela boikoetliso ba hau beke kaofela ho kenyelletsa boikoetliso bo koetlisang sistimi ka 'ngoe. (Related: Mona ke Seo Beke e leka-lekaneng ea Boikoetliso e shebahalang e le Joang)

Seo se ka shebahala joaloka beke le:

• Ho ikoetlisa nako le nako, 5K e behiloeng ka nako kapa tempo, le nako e telele
• Ho ikoetlisa ka boima bo boima ba 'mele, ho soka seketsoana sa 10K, le sehlopha sa CrossFit WOD kapa HIIT
• Sehlopha sa baesekele, ho palama baesekele nako e telele / butle, le ho ikoetlisa ka baesekele

ICYWW: Na o ka kopanya litsela tse peli ho ikoetlisa hanngoe? Mohlala, leka 1 kapa 3 rep max (phosphagen pathway) ebe u etsa mosebetsi ona oa TRX HIIT (glycolytic pathway). Lipson o re ho joalo. "Empa haeba u tlameha ho lumellana le tse peli ka nako e le 'ngoe, u ka' na ua lahleheloa ke matla a ho ikoetlisa hobane ho nka nako e telele ho iphuthumatsa ho fihlela e le 'ngoe ea rep max. Kamehla ho na le kotsi ea hore ka bobeli ba itele." (E amanang: Na * Order * U Etsa Boikoetliso ba Hau ke ba Bohlokoa?)

Haeba sena sohle se le boima, nka moea: "Bakeng sa sechaba ka kakaretso, ke batla feela ho bona batho ba bangata ba ikoetlisa-nako," ho bolela Dr. Patel. Kahoo haeba u sa tsoa qala ho ikoetlisa, tlhahiso ea hae ke hore u khomarele seo u se thabelang.

Empa haeba u se u fihlile sehlabeng kapa u batla ho tšoaneleha ka hohle kamoo ho ka khonehang? Lenaneo la koetliso le sebelisang mekhoa eohle e meraro ea metabolic le ka u thusa ho phahama.

Tlhahlobo bakeng sa