Indawo ye-anaerobic yokuzivocavoca umzimba ingu-80% kuya ku-90% wezinga eliphezulu lenhliziyo yakho . Ukushaya kwenhliziyo ngomzuzu ngamunye ukufika kule ndawo kuyahluka ngobudala kanye nezinga lomzimba ngamunye. Kulelizinga lokuzikhandla, uphefumula kakhulu futhi akunakwenzeka ukukhuluma ngemisho egcwele.
Igama lokubiza: i-an-er-oh-bic zone (igama)
Futhi eyaziwa ngokuthi: Indawo ye-Threshold
Ama-Misspellings ajwayelekile: i- anarobic, i-anairobic, i-anerobic
I-Anaerobic Exercise Zone
Le ndawo yokuzivocavoca ngamandla ingasetshenziselwa ukwakha amandla akho enhliziyo / emaphaphu. Endaweni ye-anaerobic, umzimba ushisa ama-khalori amaningi kodwa ikakhulukazi kusuka kuma-carbohydrate kunamafutha. Ngama-80-90% wezinga eliphezulu lenhliziyo yakho, ama-15% wekhalori lakho elishisiwe kule ndawo amafutha, 1% amaprotheni futhi ama-85% ayi-carbohydrate.
Ama-energy anaerobic systems asebenza ngaphandle kwe-oxygen (okusho ukuthi i-anaerobic ngokujwayelekile). Bashisa nge-ATP bese bephendukela ku- anaerobic glycolysis , besebenzisa i-glucose ne-glycogen for fuel ngeproduct of lactate. Umzimba uhlanza i-lactate njengoba kuwukhiqiza, kodwa uma udala okungaphezu kokususwa kumisipha okusetshenziselwa, usufinyelele ekugcineni kwe-anaerobic yakho. Ukusebenzisa endaweni ye-anaerobic kuyaziwa ngokuthi ukuqeqeshwa kwe- lactate , futhi lapho kwenziwa kahle kudingeke ukuthi kuholele ekutheni kube nekhono eliphezulu lokubekezelelana kwe-lactate.
Ukwakhiwa kwe-lactate kuzwakala njengokushisa kwemisipha nokukhathala kwemisipha.
Ngomdlali okhuthazelayo, uma ungakwazi ukwandisa umthamo wakho we-lactate, kusho ukukhuthazela kwakho kuzokwenza ngcono futhi uzokwazi ukulwa nokukhathala kangcono.
Le ndawo yesikhulu ithuthukisa ukuphakama kwe-VO2 (inani eliphakeme kakhulu le-oksijini engadla ngesikhathi sokuvivinya umzimba). Lokhu kuholela ekuthuthukiseni uhlelo lwe-heart / lung lungcono lwe-cardiorespiratory.
Ukuphumula nokuphuthuma ukuqeqeshwa endaweni e-Anaerobic
Indawo ye-anaerobic ivame ukufinyeleleka ngokuzivocavoca okukhulu okufana nokugijima, ukuhamba ngebhayisikili noma ukubhukuda ngesivinini esikhulu. Kunzima ukufinyelela le ndawo ngokuhamba yedwa, nakuba abagibeli bezemidlalo bangayifinyelela. Lokhu kungenziwa ekuqeqeshweni kwesikhashana nokuqhuma kokuqina okuphezulu okunye okuhambisana nokusebenza okunamandla kakhulu, njengokuhamba kwesikhathi / ukugijima.
Ukusebenza kweThreshold kuvela ezinhlobonhlobo ezimbili, noma ukuzibandakanya kombuso ngokuzenzekelayo ngenhliziyo ephakeme phakathi noma ngezikhathi zomzamo ophakeme nangaphansi. Iyokuqala ukuvivinya kwetempo, lapho emva kwe-warmup ukwandisa isivinini sakho uze ungaphezu kuka-80% wezinga eliphezulu lenhliziyo futhi uhlale kulelo zinga ngamaminithi angu-20 noma ngaphezulu ngaphambi kokuphola phansi.
Uhlobo lwesibili lokuvuthwa kombundu lunesikhathi esincane esifundeni se-anaerobic. Enye yokuzivocavoca okunjalo kuyoba ukufudumala kokuqala, bese ushesha ukufika endaweni ye-anaerobic imizuzu eyisishiyagalolunye, ubuyele emuva ekuhambeni okulula ngomzuzu, ukusheshisa ukubuyela endaweni ye-anaerobic, bese uphinda izikhathi ezintathu kuya kwezine.
Ukuzivocavoca kwama-Anaerobic
Amafayili omzimba osheshayo ancike ezintweni ze-anaerobic energy. Ekuqeqeshweni kwamandla, ukugxuma nokuphrinta lezi misipha ziyasetshenziswa. Ukuqhuma komsebenzi we-muscle akusikhathi eside ngokwanele ukuphakamisa izinga lenhliziyo kepha basebenzisa amasistimu e-anaerobic energy emisipha.