ErAerobic, simudzira yako cardiopulmonary basa
Masayendisiti akacherekedza shanduko mukutora kwakawanda kweoksijeni kwevatambi ve rugby vasina kuita kurovedzwa kweaerobic mushure mekudzidziswa kwekuramba uye vakaita kudzidziswa kweaerobic mushure menguva dzakasiyana dzenguva.
Mhedzisiro yacho yakaratidza kuti vatori vechikamu avo vaingoita kudzidzira kwekushora havana kana kuwedzera mune yakakwira oxygen inotora; nepo chinguva pakati pekurovedza muviri uye kusimbisa simba raive zuva rimwe chete, iyo yakanyanya okisijeni kutora yakawedzera zvakanyanya, ichikwira neanosvika 8.4%.
Kunotora huwandu hweoksijeni (VO2max)
Inoreva huwandu hweoxygen iyo inogona kutorwa nemuviri wemunhu kana muviri uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwanisa kuita chiitiko chakanyanya
Ichi chiratidzo chakakosha chinoratidza kugona kwemuviri weaerobic, uye zvakare chiratidzo chakakosha chebasa remoyo.
Maximum oksijeni inotora chinhu chakakosha kwazvo uye chiyero cheiyo aerobic kutsungirira, uye aerobic metabolism zvakare chikamu chakakosha kwazvo chemuviri wemuviri. Inogona kuwedzera huwandu hwemapillari pamhasuru, kuwedzera huwandu uye huwandu hwe mitochondria, uye oxidize Enzyme chiitiko chinowedzera uye zvichingodaro ②.
ErAerobic, wedzera yako mafuta metabolism
Mukuwedzera, zvidzidzo zvakawanawo kuti kugara uchirovedza muviri kunogona kuwedzera zvakanyanya mafuta emunhu metabolism.
Lipid Metabolism Kugona
Kunyanya zvinoreva kugona kwevanhu kugadzira uye kuora mafuta;
Zvichitaurwa zviri nyore, iyo yakasimba mafuta metabolism kugona, yakasimba iyo kurasikirwa kwemafuta kugona.
Dhata inoratidza kuti ichienzaniswa nevanhuwo zvavo, vatambi vekutsungirira vane vangangoita 54% yepamusoro lipid metabolism, uye uyu mutsauko unotonyanya kujekesa mumitambo senge kumhanya!
Zvinogona kuoneka kuti varairidzi vanoita maekisesaizi nguva zhinji vane kugona kwakapisa zvakapetwa kaviri zvakapetwa nemafuta panguva yekurovedza muviri sevaya vasingarovedze. Mune mamwe mazwi, kugara uchirovedza muviri kunogona kuita kuti mafuta emuviri awedzere huwandu hwehuwandu.
Nenzira, iyo yakakwira simba rinowanikwa kubva kumafuta, iyo yakadzika chiyero cheshuga metabolism, izvo zvichave zvirinani kudzikisa kuwanda kweiyo lactic acid, inoita kuti iwe upise mamwe mafuta uye kurovedza muviri nyore!
Ko kurovedza muviri kunodya sei mafuta?
Aerobic kurovedza muviri: mafuta anobata zvakananga mukupa magetsi panguva yekurovedza muviri
Anaerobic kurovedzera
ErAerobic, wedzera mafuta acid acid oxidation kugona
Pamusoro pekuwedzera mafuta metabolism panguva yekurovedza muviri, kurovedza muviri kunogona kubatsira maseru emhasuru kuwedzera huwandu hweakisheni yemafuta acids, kuitira kuti muviri wako ugone kugadzirisa mafuta, uye hazvisi nyore kuwana huremu mukati mevhiki.
Naizvozvo, kune muviri uye hutano, isu hatidi chete kudzidziswa kwesimba kuwedzera mutete wemuviri, asiwo kurovedza muviri kweaerobic kuwedzera cardiopulmonary function uye lipid metabolism.
Muzhinji, simba uye aerobic zvese zvakakosha.
· Simba aerobic, maitiro ekuronga zvakanyatsoita? ·
Nzira yekuronga sei simba uye kurovedza aerobic kuti ive yepamusoro? Uri kudzidzira pamwe chete here? Kana iwe unodzidzira zvakasiyana? Tinofanira kuparadzana kwenguva yakareba sei?
EstBest yakazara: zuva rimwe pakati peaerobic neanaerobic
Chekutanga pane zvese, kazhinji, nzira yakanakisa kupatsanura simba rekudzidzisa uye maekisesaizi mumazuva maviri. Nenzira iyi, kungave iko kudzidziswa kwesimba pane kukura kwemhasuru, kana kurovedzwa kweaerobic pane kuvandudzwa kweye cardiopulmonary function, pane zvakanaka kwazvo mhedzisiro.
Zvinogona kuonekwa kuti nguva iri pakati pekudzidziswa kwesimba uye kurovedzwa kweaerobic maawa makumi maviri nemana, ayo zvakare anovandudza musimba mhasuru.
Uye zvakare, iyo yekumhanyisa mhanyisa yemhasuru glycogen mumhasuru inodarika maawa makumi maviri nemana, uye kupora kwemahombekombe makuru emhasuru kuri mukati maawa 48-72, saka ini ndoda kuita yega yega yekudzidzira kuita zvakanaka zvakakwana. Ita maekisesaizi zuva rega rega pakati pemapoka maviri makuru emhasuru. Kudzorerwa kwemasuru mapoka kuri nani zvakare. Uye kuita maekisesaizi zuva rinotevera kunogona kungoderedza kusuruvara kwemhasuru uye kuneta.
Kurasikirwa kwemafuta kwakanyanya: ita aerobic nekukurumidza mushure meanaerobic
Uye kana iwe uchida kurasikirwa nemafuta zvirinani, unogona kufunga kuita kurovedza aerobic nekukurumidza mushure mekudzidziswa kwesimba.
Zvidzidzo zvakaona kuti kuita maeerobics nekukurumidza mushure mekudzidziswa kweanaerobic kunogona kuwedzera kudyiwa kwemafuta nekuwanda kunge 110%.
Izvi zvinogona kunge zvichikonzerwa nekuti chikamu chikuru cheglycogen chinodyiwa mukudzidzira kwesimba. Mushure mekudzidziswa kweaerobic, iyo glycogen yemuviri inosungirirwa yakaderera zvakanyanya, saka mafuta akawanda hydrolysis anozoshandiswa kugadzira macalorie uye mafuta anodyiwa. Nomuzvarirwo pane zvakawanda.
Uye zvakare, kana iwe uchida mafuta ari nani kutsva uye mafuta kudzikisira maitiro, maekisesaizi maekisesaizi mushure mekudzidziswa kwesimba, uchishandisa yakanyanya-yakasimba kupindirana HIIT, inogona kukurudzira kuwedzera kukura kwehomoni secretion, iyo yekudzora mafuta mhedzisiro iri nani, uye iyo inopfuurira mafuta kupisa mushure mekurovedza muviri zvakare Ichave yakakwirira!
Post nguva: Aug-12-2021