Ukukhiqiza kanye Namandla Okuqeda Ukuzivocavoca
Umzimba wakho usebenzisa izinhlobo ezimbili zemetabolism ngesikhathi sokuvivinya umzimba ukuze unikeze uphethiloli odinga imisipha yakho. Funda nge-aerobic kanye ne-anaerobic metabolism, ukuthi basebenza kanjani, nokuthi kusho ukuthini uma usebenzisa.
I-Anaerobic metabolism yilapho kudalwa amandla ngokushisa kwama-carbohydrate ngokungabi khona kwe-oxygen. Lokhu kwenzeka uma amaphaphu akho engakwazi ukubeka oksijini okwanele egazini ukuze uhambisane nezidingo zemisipha yakho yamandla.
Ngokuvamile isetshenziselwa ukuqhuma okuncane okusebenzayo, njengokuthi uma uhamba nge-sprint uma ugijima noma uhamba ngebhayisikili noma uma uphakamisa izinsimbi ezinzima.
Uma kungekho okwanele okwanele egazini, i-glucose ne- glycogen ayikwazi ukuphulwa ngokuphelele ku-carbon dioxide namanzi. Esikhundleni salokho, i- lactic acid ikhiqizwa, engakhiwa emisipha futhi ihlaziye ukusebenza komzimba.
I-aerobic metabolism yindlela umzimba wakho owenza ngayo amandla ngokushisa kwama-carbohydrate, ama-amino acids, namafutha phambi kwe-oxygen. Ukushisa kusho ukushisa, yingakho lokhu kubizwa ngokuthi ushukela ovuthayo, amafutha, namaprotheni for energy. I-aerobic metabolism isetshenziselwa ukukhiqizwa kwamandla okuqhubekayo okuzivocavoca kanye neminye imisebenzi yomzimba. Izibonelo zokuzivocavoca ezisebenzisa isisombululo se-aerobic zihlanganisa ukuhamba, ukugijima, noma ukuhamba ngebhayisikili ngomzamo oqhubekayo.
Umzimba wakho uzovame ukushintsha phakathi kwe-aerobic ne-anaerobic metabolism phakathi nemidlalo nemisebenzi yokuzivocavoca okudinga ukuqhuma okuncane kwe-sprints kanye nokugijimela okuqhubekayo, njengebhola, ibhola le-tennis kanye ne-basketball.
Incazelo yeMetabolism futhi lapho ivela khona
I-metabolism ibhekisela ezinkambisweni zomzimba wakho ezisetshenziselwa ukwephula izakhi, ifomu ihlanganiswa amangqamuzana angasebenzisa amandla, futhi asebenzise lawo mahlanganisi ukunikeza imisebenzi yamaselula. Umzimba wakho uvikela ama-enzyme ukuphuza ukudla ku-ushukela, amaprotheni namafutha. Khona-ke iseli ngalinye lomzimba wakho lingathatha lokhu futhi lisebenzise ngezinqubo zokusebenzisa umzimba ezinamandla noma okuyi-anaerobic ukuze zenze i-adenosine triphosphate (ATP) okungukuthi uphethiloli osetshenziswe esitokisini.
Amakholori avela kokudla ashiswa ngale ndlela ukuze akhiqize amandla esitokisini ngasinye. Umzimba wakho womzimba jikelele uhlanganisa ukukhwabanisa kwe-muscle, ukuphefumula, ukujikeleza kwegazi, ukulondoloza ukushisa komzimba, ukugaya ukudla, ukuqeda ama-waste, nemisebenzi yobuchopho nesistimu yezinzwa. Izinga lapho ushisa khona ukhalori libizwa ngezinga lakho lokunciphisa umzimba.
Ngesikhathi sokuzivocavoca, awugcini nje ukwandisa umzimba emisipha yakho kodwa nasezintweni zakho zokuphefumula nezokujikeleza. Udinga isilinganiso esisheshayo sokuphefumula nesilinganiso senhliziyo ukuhambisa oksijini nezakhi kumisipha yakho. Umzimba wakho futhi kufanele usebenze kanzima ukuvimbela ukushisa okushisa, njengokuthuthumela.
I-Anaerobic Metabolism vs. i-Aerobic Metabolism
I-Anaerobic metabolism ayiphumelelanga ngendlela ephumelelayo njenge-aerobic metabolism. I-molecule ye-glucose ingaveza kuphela ama-molecule we-ATP amathathu ngaphansi kwe-anaerobic metabolism, kuyilapho ikhiqiza 39 nge-aerobic metabolism. I-ATP yikho okuvutha imisipha.
I-Anaerobic metabolism ingasebenzisa i-glucose ne-glycogen kuphela, kuyilapho i-aerobic metabolism ingaphula amandla amafutha namaprotheni. Ukuzivocavoca okukhulu kokuzivocavoca endaweni ye- anaerobic nasendaweni ebomvu-line ngenhliziyo yezinga elingaphezu kwamaphesenti angama-85 wezinga eliphezulu lenhliziyo yakho kuzoholela ekusebenziseni i-anaerobic metabolism ukuze ihambise imisipha.
Ngenkathi umzimba wakho uzokusebenzisa ngokwemvelo izindlela zamandla ezizokwenza umsebenzi uphelele, unendlela ongakhetha ngayo ekusebenziseni ngamandla. Izinhlelo zokuqeqesha ezemidlalo kanye nemisebenzi ehlukene zenzelwe ukusebenzisa kahle i-aerobic ne-anaerobic metabolism.
Indlela i-Anaerobic Metabolism ne-Lactic Acid ikuthinta ngayo ngesikhathi sokuzivocavoca
I-lactic acid ingumkhiqizo we-anaerobic glycolysis ne-anaerobic metabolism, kokubili okwenzeka ngesikhathi sokuvivinya umzimba. Nakuba i-lactic acid isetshenziselwa ukushisa inhliziyo, inani eliningi lama-lactic acid emisipha yakho yamathambo linciphisa ukwehluka, ukuvimbela ukuthi ugcine ukusebenza okuphakeme.
Lapho imisipha yakho isebenzisa i-anaerobic metabolism, i-lactic acid ikhiqizwa emangqamuzaneni akho omzimba. Ngokuzivocavoca umzimba okulinganiselayo, iyakwazi ukusabalalisa ngaphandle kwamaseli, kodwa iyakwazi ukwakha imishanguzo enamandla. Njengoba udala i-lactic acid amaningi, imisipha yakho iyashisa futhi idinwe.
Ngokuvamile, lokhu kubonakala emisebenzini efana nokuphakamisa isisindo, kodwa ungayifinyelela lapho ugijima noma uhamba ngebhayisikili ku-sprint noma ekukhuphukeni. Uphoqeleka ukuba ubuyeke futhi uhambe kancane ukuze imisipha yakho iphinde ilulame futhi ivumele i-lactic acid ukuba ihlakazeke kwamaseli. I-lactic acid ibuye isetshenziswe ngesibindi ibe yi-glucose ukuze isetshenziswe ngophethiloli, igcwalise umjikelezo.
Nazi amaqiniso ambalwa awusizo mayelana nendlela i-anaerobic metabolism ethinta ngayo umzimba wakho ngesikhathi sokuvivinya umzimba:
- Ukuphakama kwesisindo kanye nezinye izivivinyo zamandla zisebenzisa i-anaerobic metabolism lapho kuhlinzeka umzamo omkhulu ngesikhathi esifushane.
- Uma ugijima noma uhamba ngebhayisikili ngokushesha umzimba wakho uphendukela ku-anaerobic metabolism ukuthola amandla anele.
- Imisipha ye-sprinters isebenzisa i-anaerobic metabolism ukuze ihambise imisipha yawo ngesikhathi sejubane elikhulu.
- I-Anaerobic metabolism ikhiqiza i-lactic acid, engakhiwa emisipha kuze kube lapho "uzwa khona ukushisa." Lesi senzo esivuthayo siwumphumela ovamile wesifo se-anaerobic metabolism.
- Amafayili omzimba osheshayo ancike kakhulu ekutheni umzimba we-anaerobic isetshenziselwa ukuphika okusheshayo, kodwa bakhathala ngokushesha.
- Ngezikhathi eziphakeme kakhulu, ungaphenduka ukuzivocavoca ngendlela ejwayelekile njengokukhuthazela okugijima ekusebenziseni i-anaerobic njengoba i-anaerobic metabolism iyadingeka uma udlula amaphesenti angama-90 okulinganisa kwenhliziyo .
Indlela Yokunciphisa I-Buildup ye-Actic Lactic
Ungathuthukisa iphuzu lapho i-lactic acid ikwakha khona ngezinhlelo ezithile zokuqeqesha. Abadlali abavame ukuwasebenzisa ukuze bathuthukise ukusebenza kwabo. Zihlanganisa umumo wokuqeqeshwa kwezinga eliphakathi noma ozinzile ozowaletha emkhakheni wabo we-lactate. Kubalulekile nokuba nokudla okulungile ukuze imisipha yakho ihlinzekwe kahle ne-glycogen ukuze uphethiloli. Isibambo se-lactate sivame ukufinyelelwa phakathi kwamaphesenti angu-50 kuya ku-80 wamaphesenti angu- VO2 max ( umthamo omkhulu we-oxygen). Kumathikithi aphakeme angakhuliswa ngisho nangaphezulu, evumele ukuba bafaka umzamo omkhulu emisebenzini yabo.
Imininingwane ye-Aerobic Metabolism
Inqubo ye-aerobic metabolic, umzimba womuntu usebenzisa i-molecule ye-glucose ukukhiqiza ama-molecule angu-36 e-adenosine triphosphate (ATP). I-ATP yikho okuphazamisa imisipha yakho. I-Anaerobic metabolism, esetshenziselwa ukuqina kwemisipha enamandla, iveza ama molecule amabili e-ATP nge-molecule ye-glucose, ngakho-ke ayikwazi ukusebenza kahle kakhulu.
I-aerobic metabolism iyingxenye yokuphefumula kwamaselula futhi ihilela amaseli akho enza amandla nge-glycolysis, umjikelezo we-citric acid, ne-phosphorylation ye-electron transport / oxidative. Kukhona imithi eningiliziwe ehilelekile endleleni umzimba owenza ngayo amandla okuzivocavoca .
Indlela Umzimba Wakho Osebenzisa ngayo i-Aerobic Metabolism
Umzimba usebenzisa i-aerobic metabolism yamandla usuku lonke ukunikeza umsebenzi ojwayelekile ngamaseli, imisipha, nezitho. Yingakho une- basal rate , isilinganiso sekhalori-ukushiswa okudingekayo ukuze ugcine imisebenzi evamile yomzimba, ngaphandle kokusebenza okwenziwe ngekhalori. Umzimba ophilayo uhlale uvutha amakholori, ngisho nokuphumula.
I-aerobic metabolism yikho futhi amaphaphu akho athola umoya-mpilo ukuba uthathwe yi-hemoglobin egazini ezithweni zakho. I-oxygen isetshenziselwa uketshezi oluthile lwe-aerobic ukuze ikhiqize ama-carbohydrate futhi ama-athomu e-oksijeni agcine axhumene ne-carbon emkhathini we-carbon dioxide.
Izakhi kuphela zezinqubo ze-aerobic umzimba we-carbohydrate yi-carbon dioxide namanzi. Umzimba wakho ulahla kula ma-imikhiqizo ngokuphefumula, ukujuluka nokuvuthwa. Uma kuqhathaniswa ne-anaerobic metabolism, eveza i-lactic acid futhi, i-aerobic metabolism ikhiqiza izakhi ezilula ukususa emzimbeni.
Kungani Ufuna ukusebenzisa i-Aerobic Metabolism Ekuzivocavoca?
Ukuzivocavoca kwe-aerobic kwenziwa ngenani lezinhliziyo ezingaphansi kwamaphesenti angama-85 wezinga eliphezulu lenhliziyo futhi alisebenzisi izikhwebu zomzimba ezinamandla. Umzimba wakho uyakwazi ukugcina ukusakaza kwamandla njalo ngokuwaphula ama-carbohydrate namafutha ngezinqubo ze-aerobic metabolic.
Ngesikhathi sokuzivocavoca, ukusebenzisa i-aerobic metabolism yamandla kubangelwa ukuhlukumeza okuncane komzimba ngemva kwalokho kwenzeka nge-anaerobic metabolism. Kuyinto inqubo ehlanzayo ngaphandle kwempahla eholela ekuziphatheni kabi. I-Anaerobic metabolism ibangela ukukhiqiza i-lactic acid. Uzizwa uvutha futhi uphelelwa ngokushesha njengoba uwakhiwa emisipha ekhishwa ngokuqeqeshwa kwamandla. Kubuye kuholele ekubambezelekeni kokuqala kwesisindo somzimba , ama-aches ozizwa ngosuku olulandelayo. Ukuqeqeshwa kwamandla, ukugxuma, nokuphambuka yizinhlobo ezijwayelekile zokuzivocavoca ezisetshenziswa izinqubo ze-anaerobic metabolic.
Ngezinga elilinganiselayo lokuzivocavoca , uphefumula ngokwanele futhi isidingo sakho sezintuthwane ze-ATP sihamba kancane futhi sizinzile kangangokuthi ungakwazi ukwephula i-glycogen ibe ne-glucose futhi uhlanganise amafutha agcinwe ukuze aphule amandla. Ungaphinda uthathe i-carbohydrate engasetshenziswa umzimba ngaphambi kokuba zonke izitolo ziphelile. Abagijimi abathola lokhu okuhlangenwe nakho okungahambi kahle noma "ukushaya udonga."
Izibonelo ze-Aerobic Exercises
Ukuzivocavoca kwama-aerobic sebenzisa amaqembu amakhulu ama-muscle ukwenza izenzo ezifanayo okungenani imizuzu engu-10 ngesikhathi. Lokhu kuphakamisa izinga lokushaya kwenhliziyo nomoya wokuphefumula njengoba umzimba wakho ukhulula umoya-mpilo odingekayo emisipha yakho ukuze usebenzise umzimba we-aerobic. Lokhu kushisa ushukela namafutha amandla.
Esinye sezivivinyo ezilula kakhulu ze-aerobic zihamba ngesivinini esisheshayo lapho kungenzeka ukuphefumula kanzima kepha usakwazi ukukhuluma ngemisho egcwele. Ukuzikhandla kokuhamba nge-aerobic kwemizuzu engu-30 ngosuku kunganikeza izinga eliphakanyisiwe lomsebenzi wokuzivocavoca ukukhuthaza impilo enhle.
Ukugijima, ukuhamba ngebhayisikili, ukugwedla, ukubhukuda, ukushushuluza komhlaba, kanye nemishini yokuzivocavoca i-cardio, njengabaqeqeshi be-elliptical, abagibeli bezitebhisi, abagibeli, nemishini yokushushuluza bonke banganikeza ukuqeqeshwa kwe-aerobic. Ungase futhi ujabulele ukudansa njengomsebenzi we-aerobic. Le miisebenzi ingaba phakathi kokulinganisela okulinganiselayo noma indawo enamandla kakhulu futhi ibe yi-aerobic, uma nje izinga lakho lenhliziyo lingekho ngaphezu kwamaphesenti angu-85 wezinga eliphezulu lenhliziyo yakho.
Ngesikhathi i-yoga ne-tai zi zisebenzisa i-aerobic metabolism, ngokuvamile ayikhulisi izinga lakho lenhliziyo elanele ukuba libhekwe njengokuzivocavoca okunamandla okuvivinya umzimba.
Ukulahlekelwa Isisindo kanye ne-Aerobic Metabolism
Uma umgomo wakho ukwehlisa isisindo ngokuzivocavoca, umzimba we-aerobic umzimba wakho ungumngane wakho njengoba kuthatha amafutha emangqamuzaneni amafutha bese uwushisa ukuze ukhiqize amandla emisipha. Ibuye ishise ushukela otholakale futhi ugcinwe (ama-carbohydrate) emafetheni akho, ngakho-ke noma yikuphi okungeziwe kuyoke kusetshenziswe ngamafutha. Ukudla okudlayo kuzogcwalisa izitolo zakho zamandla ezitholakalayo. Uma ungadli amakholori amaningi kunokuba ushise, ngeke ugcine amanye amakholori wokudla njengamafutha. Kodwa futhi kufanele ukhumbule ukuthi ukuzivocavoca kuzokwakha imisipha, ngakho-ke ngenkathi ulahlekelwa amafutha ungase uzuze ubuhlungu besisindo.
> Imithombo:
> Ngabe Umsebenzi Omningi Wenzani Abadala Abadinga? Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
> I-Metabolism. I-MedlinePlus. https://medlineplus.gov/ency/article/002257.htm.
> Million F, Zagatto A, Barbieri R, et al. I-Energy Systems Contribution ku-Test based based Anaerobic Sprint Test. I-International Journal Yezemithi Yezemidlalo . 2017; 38 (03): 226-232. i-doi: 10.1055 / s-0042-117722.
> Isilinganiso senhliziyo esicacisiwe kanye nesilinganiso esiphezulu se-Heart Rate. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.