Kubaluleke kangakanani ekuphumeleleni komdlali?
Yini enquma ikhono lokudlala? Futhi yimuphi umkhawulo wokusebenza kwemidlalo yabantu? Kwakukhona isikhathi lapho kungekho muntu ocabanga ukuthi umuntu angagijima ngamamayela amaminithi amane, kodwa ngo-1954, uRoger Bannister wenza lokho nje, futhi kungekudala, abanye abaningi balandela. Namuhla, izinkulungwane zabagijimi ziqedela ama-marathon, i-Ironman Triathlons nezinhlanga zamahora angu-24 namarekhodi ezemidlalo zivame ukuhlangana futhi zidlule.
Ingabe kukhona umkhawulo?
Yiziphi izici ezinciphisa ukusebenza komuntu ezemidlalo? Izazi ze-physiologists eziningi ziyavuma ukuthi ezinye zalezi zici zihlanganisa izinto ezifana nokudla okunomsoco , ukugqugquzela , imvelo, nokuthuthuka emishini ( izicathulo ezigijima , izindiza, ama-skis, amabhayisikili) konke okuvumela ukuthuthukiswa okuphawulekayo ekusebenzeni kwezemidlalo . Kodwa ngemva kokuba ulandelele lokhu kuthuthuka kwezemvelo, abaningi bezobuchwepheshe babonakala bekholelwa ukuthi imingcele yokusebenza kwezemidlalo ingase ihlangene nezakhi zofuzo zethu - ikakhulukazi izakhi zofuzo ezilawula ukukhuthazela kwenhliziyo yethu nemisipha fiber uhlobo .
I-Shaping Role ye-Genetics
I-Genetics isimisa ngezindlela eziningi kufaka phakathi ikhono lethu lokuphumelela ezemidlalo. Ukuqeqesha, ukudla, nezinye izinto zidlala indima enkulu ekuthuthukiseni amandla ethu, kepha izakhi zethu zegciwane zinganciphisa ukusebenza. Ungase ube nekhono lofuzo lokuba ngumdlali wezemidlalo, kodwa uma uhlala ngendlela yokuphila nokudla okungekho emthethweni awunakwenzeka ukufeza lokho okungenzeka.
Ngakolunye uhlangothi, umuntu onokulinganiswa kwezakhi zofuzo angathola izindlela zokukhokha futhi abe ngumdlali oqinile.
Izakhi zofuzo zinethonya elikhulu phezu kwamandla, ubukhulu besisindo kanye nesisindo se-muscle fiber (i- anaerobic threshold) (AT) , amandla okuphuza, ukuguquguquka, futhi, ngandlela-thile, ukukhuthazela .
Omunye umkhawulo omkhulu wabagijimi bokukhuthazela unamandla omzimba, noma ikhono lenhliziyo lokuletha oksijeni okwanele (ngegazi) emisipha yomzimba. Lokhu futhi, ngokuyinhloko, kunqunywe izakhi zofuzo.
Omunye umkhawulo wabadlali bezokukhuthazela yikhono lamathambo okusebenzisa imisipha ukuze usebenzise oksijini ngokuphumelelayo futhi udale i-ATP (i- adenosine triphosphate ), uphethiloli ovumela ukugoqa kwemisipha nokunyakaza. (bheka: Ukwakha Amandla Okuzivocavoca .) Ukusebenza kwalolu hlelo kubalwa ngento okuthiwa i- VO2 max (ivolumu ephezulu yomoya).
Indlela I-Genetics Ethonya Ngayo Impendulo Yababalethi Ekuqeqesheni
Izakhi zakho zomzimba zingabuye zithole ukuthi umzimba wakho uphendula kanjani ekuqeqesheni, ekudleni nakwezinye izinto ezingaphandle.
Ukucwaninga ngokukhuthazela kwe-aerobic kubonisa ukuthi abanye abantu basabela okuningi ekuqeqeshweni kunabanye. Ngakho-ke ngisho noma unezindlela eziphansi zofuzo zokukhuthazela, ungase uphendule kahle ekuqeqeshweni futhi uthuthukise amandla akho ngokuphelele kunomuntu ophethe i-genetic 'talent' ongaphenduli ekuqeqesheni.
Ukuqeqeshwa kwandisa nokusebenza komzimba, kepha izinga lokhuphuka lingaxhomeke ku-genetics. Abagijimi abanezintandokazi bazoba nempendulo enkulu kakhulu ekuqeqeshweni futhi bayoba nokwanda okukhulu kwenani le- mitochondria kumaseli.
(I-mitochondria yi-organelles emangqamuzaneni akhiqiza i-ATP, ngakho-ke i-mitochondria engaphezu komuntu inayo, futhi iyasebenza kakhulu.)
Ezinye Izinto Ezithinta Amakhono Athletic
Izakhi zofuzo zibonakala zingenethonya elingaphansi kwezici ezifana nokulinganisela, ubuciko, isikhathi sokuphendula kanye nokunemba. Amaningi alawo makghono angathuthukiswa khulu ngokuqeqeshwa okufaneleko.
Ukudla kwezemidlalo
Abadlali abadla ukudla kanye nokudla okunomsoco kunomthelela omkhulu ekusebenzeni kwakhe kwezemidlalo. Akukho ndawo okunye okucacile kunalokho lapho umdlali we-elite "uthola" noma "ushaya udonga" ngesikhathi somcimbi. Ukubamba ngokuvamile kubangelwa ukuvinjelwa kwe-glycogen, ukuphelelwa amandla kwamanzi noma ukuhlanganiswa.
Abagijimi bangakugwema lokhu ngokuqeqesha umzimba ukuthi ushise amafutha lapho izitolo ze- glycogen ziyancipha futhi ngokuqhubeka zihambisa imisipha yokusebenza ngamandla ngesikhathi somcimbi. (Bheka: Amandla Wokuzivocavoca .)
Ukuqeqeshwa kwamakhono emqondo
Ukusebenzisa ukuqeqeshwa kwamakhono engqondo njengemifanekiso, ukubukeka , namasu okufunda ekubhekaneni nokusebenza ukukhathazeka yiwo wonke amakhono kunanoma yiliphi umdlali ongafunda ukwenza kahle. Lezi zindlela, kanye nokufunda amaqhinga namasu ezemidlalo, ukusebenzisa imishini efanele nokugwema ukulimala yizo zonke izici ezibucayi empumelelweni yezemidlalo ezingenalutho oluncane nezakhi zofuzo.
Nakuba abagijimi abaningi be-elite babusiswa nge-genetics efanele yezemidlalo yabo kanye nesimiso esihle sokuqeqesha, abadlali bezokuzilibazisa bangasebenzisa kakhulu amakhono abo ngesimiso esihle, ukudla okunomsoco kanye nesimo sengqondo esihle.
Imithombo:
Bouchard, C., R. Malina, noL. Perusse (1997). I-Genetics of Fitness nokusebenza ngokomzimba. I-Champaign: Human Kinetics, iphe. 1-400.
Bouchard, C., P. An, T. Rice, JS Skinner, JH Wilmore, J. Gagnon, uL. Perusse, AS Leon, noDc Rao (1999). Ukuhlukunyezwa okujwayelekile kwempendulo ye-VO2 max yokuqeqeshwa kokuvivinya umzimba: Imiphumela evela ku-HERITAGE Family Study. J. Appl. I-Physiol. 87: 1003-1008.
I-Skinner JS, A. Jaskolski, A. Jaskolska, J. Kransnoff, J. Gagon, AS Leon, DC Rao, JH Wilmore, noC. Bouchard (2001). Ubudala, ubulili, ubuhlanga, ukuqina kokuqala, nokuphendula ekuqeqesheni: I-HERITAGE Family Study. J. Appl. I-Physiol. 90: 1770-1776.