Kukhona iphutha elingalungile mayelana ne-lactic acid phakathi kwezemidlalo nabadlali bezemidlalo. Kodwa-ke, kuneziningi zocwaningo mayelana ne-lactic acid eminyakeni yamuva eyenza ukuthi iningi lezinkolelo ezenza ukuthi i-lactate ikhubaze ukusebenza. Eqinisweni, manje sekukholelwa ukuthi i-lactic acid empeleni inikeza omunye umthombo wamandla kagesi wokusebenza kwemisipha.
Iyini i-Actic Acid?
I-lactic acid yakhiwa kusuka ku-glucose futhi isetshenziselwa imisipha yamandla.
Manje kucatshangwa ukuthi ukuxhaphaza amaseli ukuguqula i-glucose noma i-glycogen i-lactic acid. I-lactic acid igxilile ibe yipetroli nge-mitochondria kumaseli omzimba.
I-Actic acid i-Actic Isishukela Esisha
I-lactic acid kungenzeka isalandela ukuzwa okuvuthayo ngesikhathi sokuzivocavoca okukhulu kodwa ucwaningo olusha luye lwaqinisekisa ukuthi ukulibaziseka ukuqala ukuhlukumezeka kwemisipha kuvela ezinyembezini ezincane nezinhlungu ngenxa yokuzikhandla ngokomzimba. I-lactic acid yayilokhu ibonakala njengomkhiqizo we-metabolizing glucose yamandla nomkhiqizo odoti owabangela ukuzwa okuvuthayo emisipha. Kodwa-ke, ucwaningo lubonisa ukuthi ukuqoqwa kwe-lactate kungasiza ekunciphiseni ukushisa okwenziwe ngokushisa noma kwemisipha okwakhiwa ngesikhathi sokusebenza okunamandla kakhulu.
I-Lactate Threshold Training nokuPhuthukisa ukusebenza
Ngokuqeqeshwa ngokuphakama okukhulu ( ukuqeqeshwa kwezingqimba ze-lactate ) kucatshangwa ukuthi umzimba udala amaprotheni engeziwe abasiza ekutholeni nasekuguquleni i-lactic acid ukuze ibe namandla.
Ngesikhathi sokuphumula futhi ngaphansi kokuzivocavoca okuncane kunezinga elifanayo lokukhiqizwa kwe-lactic acid kanye nokususwa kwegazi lactate. Njengoba ukuqina kwethu kokuzivocavoca kwanda, ukungalingani kubangela ukwakha emazingeni egazi lactate okuyinto umthamo lactate kufinyelelwa. Kulesi sikhwama se-lactate, ukugeleza kwegazi kuyancipha futhi ukukhuphuka kwekhono lokuhamba kwezimoto okusheshayo kwanda.
Lezinga lezinga eliphezulu lokusebenza libhekwa njengokuqeqeshwa kombono we-lactate.
Ukuqeqeshwa kwe-Aerobic no-Anaerobic
Isikhwama sakho se-lactate sibonisa ukuguqulwa kusuka ekuqeqeshweni kwe-aerobic kuya ekuqeqesheni anaerobic. Uma ubhekisela endaweni yakho yokuqeqesha, abaqeqeshi bakhombisa ukuthi ukuze uthuthukise ukukhuthazela nokusebenza kahle, kufanele uqeqeqe endaweni ye-anaerobic, engaphezu kwesibalo se-lactate. Ithimba lase-USA eliqhuba umqeqeshi u-Dennis Barker amasheya ukuthi kungani ukuqeqeshwa kwe-aerobic kungathuthukisi ukusebenza ngoba kuleso simo umzimba wakho uthola oksijini okwanele ukuhlangabezana nezidingo zomsebenzi. Kodwa-ke, phakathi nokuzivocavoca kwe-anaerobic, umzimba wakho awutholi oksijini okwanele. Ukufinyelela kulesi sikhwama kusiza umzimba wakho ukuba usebenze kahle ngokuqeqesha noma ngezansi kwesibalo se-lactate, ngakho-ke ukuqeqeshwa kwe-anaerobic kubalulekile ekuthuthukiseni ukusebenza kwakho kwezemidlalo.
I-Heart Rate, i-Lactate Threshold, nokusebenza kwe-Peak
Wonke umuntu unezinga eliphezulu lenhliziyo. Uma ngabe i-beats engu-205 ngomzuzu (bpm), khona-ke umkhawulo wakho we-lactate uzoba cishe u-185 bpm. Lokhu kuzokwenza indawo yakho yokuqeqesha i-aerobic phakathi kuka-125 no-185 bpm. Ukulondoloza ukuqina kwakho kwe-aerobic, uzosebenza kuleyo ndawo, lapho uzokwazi ukukhuluma ngokukhululekile, noma kunjalo, ukuze uthuthukise ukuqeqeshwa kwakho kwe-aerobic, kuzodingeka usebenze noma eduze kwesibalo sakho se-lactate.
Ekugcineni, i-lactic acid, noma i-push towards the lactate yakho empeleni into enhle engayithuthukisa ukusebenza kwakho kwezemidlalo, uma uziphonsa phezulu ekugqeni kwakho.
Umthombo:
I-Brooks GA, et al. Ukuqoqwa kwe-lactic acid kuyinzuzo / ukungalungi phakathi nomsebenzi we-muscle. Journal of Physiology Applied. Juni 2006