Ukuqeqeshwa kwe-Lactate (LT) kuyindlela evelele yokuthuthukisa ukusebenza okukhulu kokukhuthazela okukhulu. Ngenkathi i- V02 uMax ingase ikhombise ikhono lomdlali we-genetic kanye nekhono lemvelo, umngcele wabo we-lactate unganyuka kakhulu ngehlelo lokuqeqeshwa okufanele. Abagijimi bavame ukusebenzisa umthamo wabo we-lactate ukuze banqume ukuthi bangaqeqeshwa kanjani futhi bahlobo luni lwezinga abangalondoloza phakathi nemidlalo yokukhuthazela.
Ngenxa yokuthi isikhumba se-lactate singakhula kakhulu ngokuqeqeshwa, abadlali abaningi nabaqeqeshi baye bahlela izinhlelo zokuqeqesha eziyinkimbinkimbi zokwandisa leli xabiso.
Liyini iTreshold Lactate?
Umthamo we-lactate yiyona iphuzu ngesikhathi sokuzivocavoca, okuphelele lapho i-lactate ikhiqiza khona egazini ngokushesha kunokuba umzimba ungasusa. I-Anaerobic metabolism ikhiqiza amandla okusebenza okufushane, okuphezulu okuqhubekayo (okungapheli isikhathi esingaphansi kwemizuzu embalwa) ngaphambi kokuba ukwakhiwa kwe-lactate kufinyelele emkhawulweni lapho kungasakwazi khona ukungena khona futhi, ngakho-ke, ukuqoqa. Leli phuzu liyaziwa ngokuthi yi-lactate futhi livame ukufinyelelwa phakathi kuka-50 kuya ku-80% we-VO2 max yomdlali.
Ngesikhathi sokuzivocavoca okulinganiselayo, i-lactate ingafakwa ngokushesha, kepha ngokuzivocavoca kakhulu, ikhiqizwa ngokushesha kunokuba umzimba ungayitholela. Lesi sikhwama se-lactate sibonakaliswe ukwehla okuncane ku-pH (kusuka ku-7.4 ukuya ku-7.2) okucatshangelwayo futhi kubangele ukukhathala nokunciphisa amandla wezinhlangothi zomzimba .
Kuleli phuzu, umgijimi uphoqeleka ukuba abuyele noma aphuze. Ngokusobala, ukuba nesibalo esiphezulu se-lactate kusho ukuthi umgijimi angaqhubeka nomzamo ophakeme kakhulu isikhathi eside ukuze akhathele. Ngenxa yalokhu, abaningi bacabanga ukuthi i-LT iyindlela enhle yokubikezela ukusebenza kwezemidlalo ekudlalweni kwemidlalo yokukhuthazela okukhulu.
I-LT isetshenziselwa abadlali abaningi ukuthola izinhlelo zokuqeqesha.
Ukulinganisa i-Lactate Threshold
Kulebhu, ukuhlolwa kwesibindi se-lactate kwenziwa ngendlela efanayo nokuhlolwa kwe-VO2 Max futhi kusetshenziswa i-breadmill noma ibhayisikili yokumisa . Ukuqina kokuzivocavoca kwanda ngezikhathi zemizuzu engaba ngu-4-5 kanti amasampula egazi athathwe ngenduku yomunwe ekupheleni kwenkathi ngayinye. Kanye nokuhlushwa kwegazi le-lactate, isilinganiso senhliziyo, ukukhishwa kwamandla kanye ne-VO2 kuvame ukulinganiswa. Le nqubo iyaqhubeka kuze kube yilapho ukuhlushwa kwegazi lactate kwanda kakhulu. Lokhu kuvame ukuba yi-spike ecacile kule data. Ngenxa yokuthi isibalo se-lactate senziwa ngokushesha kunokuba i-VO2 max ifinyelelwe, ivame ukulinganiswa njengephesenti ye-VO2 max. Abagijimi nabaqeqeshi balinganisa ukukhishwa kwamandla (ngokuvamile ku-watts / kg) emkhakheni wabo we-lactate ukuze bakhe izinhlelo zokuqeqesha.
Ukulinganisa i-Lactate Threshold
Ngenkathi abantu abaningi bengakwazi ukukala umkhawulo wabo wangempela we-lactate, kunezivivinyo ezinikeza izilinganiso. Enye indlela elula yokulinganisa umkhawulo wakho we-lactate ukwenza isilingo somzuzu wamaminithi angu-30 ngendlela ephakeme, eqhubekayo. Lokhu kuvivinywa kufanelekile kubadlali abanolwazi futhi akufanele bazame yilowo nalowo ongesimo esiphezulu.
Umgomo walesi sivivinyo ukuwusebenzisa imizuzu engama-30 emzamweni omkhulu kakhulu ongagcinwa futhi uqaphe izinga lakho lenhliziyo kulo lonke uhlolo. Isilinganiso senhliziyo yakho phakathi kwemizuzu engu-20 yokugcina kufanele ihambisane ne-LT yakho.
I-30-Minute Time Trail Yokulinganisa i-LT
- Ungenza lo mvivinyo ngokugijima, ngebhayisikili, ukubhukuda noma ukwenza enye imidlalo yokukhuthazela engagcinwa imizuzu engu-30
- Uzodinga umqapha wokushaya kwenhliziyo nendlela yokubamba ukuhlukaniswa
- Vumbela imizuzu engu-15
- Qala ukuzivocavoca bese usebenza kuze kube yilapho uhamba khona, uqinise kakhulu phakathi kwemizuzu eyishumi yokuqala
- Qopha izinga lakho lenhliziyo ngomzuzu ngamunye emaminithini angu-20 edlule
- Bala isilinganiso senhliziyo yakho phakathi kwemizuzu engu-20 edlule
- Lesi sibalo isilinganiso sakho senhliziyo esilinganisweni sakho se-lactate
Amanani we-Lactate Threshold
- Umuntu ofanele ufinyelela kwi-LT yawo ngamaphesenti angu-60 we-VO2 max
- Abadlali bezokuzilibazisa bafinyelela i-LT yabo ngamaphesenti angu-65 kuya kwangu-80 yabo VO2 max
- Abadlali be-Elite ukukhuthazela bafinyelela kwi-LT yabo ngamaphesenti angu-85-95 abo VO2 max
Indlela Yokukhulisa I-Lactate Threshold
Ukungqubuzana kuyaqhubeka ngokuphathelene nesayensi yesigcawu se-lactate, kungakhathaliseki ukuthi kukhona iphuzu elinjalo, kanye nenani lokuzama ukulinganisa nhlobo. Izindaba ezinhle kubagijimi ukuthi nakuba lezi zinombolo zingase ziboniswe noma zingenakufakazelwa, kuboniswe ukuthi nabadlali abaqeqeshwayo bayakwazi ukubekezelela ukuvivinya umzimba okuphakeme isikhathi eside.
Izindlela ezimbili ezilula zokusiza ukwandisa i-LT yakho zihlanganisa:
- Ukuqeqeshwa Okufanele
Ukuqeqeshwa kwe-LT kusho ukwandisa ukuzivocavoca kwakho ukuze uqeqeshe noma ngenhla ngaphezu kwenhliziyo yakho ye-LT. Lokhu kuqeqeshwa kungaba ukuqeqeshwa kwesikhashana noma ukuqeqeshwa okuqhubekayo.- Isikhathi sokuqeqeshwa kwe-LT
Isampula Sampula: Ngama-amabili ngesonto wenza amaminithi ama-10 ukuya kwemihlanu ukuphakama kwamaphesenti ama-95-105 wezinga lakho lenhliziyo le-LT nemizuzu emithathu yokuphumula phakathi kwamaphakathi. - Ukuqeqeshwa okuqhubekayo LT
Isampula Sampula: Ngama-amabili ngesonto wenza umzamo owodwa we-20-30 wamandla kakhulu emazingeni angu-95-105 wezinga lakho lenhliziyo ye-LT.
- Isikhathi sokuqeqeshwa kwe-LT
- Ukudla okunempilo
Ukwandisa i-LT yakho ngenkathi uqeqeshwa futhi ugijima, kudingeka uqiniseke ukuthi ungayisebenzisa ngendlela ephakeme ngaphandle kokusebenzisa izitolo ze-glycogen. Lokhu kudinga ukudla okunomsoco ngokucophelela kokubili kokudla kokudla ngaphambi kokudla kanye nokudla emva kokuzivocavoca .
Imithombo:
> James C. McGehee1, uCharles J. Tanner1, noJoseph A. Houmard, A Ukuqhathaniswa Kwezindlela Zokulinganisa I-Lactate Threshold Journal of Strength Conditioning Research, 2005 Aug; 19 (3): 553-8
> Wilmore JH noCostill DL. (2005) I-Physiology yezemidlalo nokuzivocavoca: I-3rd Edition. Champaign, IL: Human Kinetics