"Ingabe kufanele ngenze ukuqeqeshwa kwe-aerobic ngaphambi noma emva kweseshini sesisindo?" Umbuzo ovame ukubuzwa futhi owodwa lapho kunombono omkhulu okhona ngisho noma kungase kubonakale sengathi kuyintandokazi uma uqala ukuqeqeshwa isisindo. Noma kunjalo, njengezinkinga eziningi ezenzweni zesayensi yokuzivocavoca, izimpendulo zemibuzo eyinkimbinkimbi zingase ziphazamiseke yiziqu kanye nokungafani nokunciphisa imigomo yokuzivocavoca oyibeke- ukulahlekelwa isisindo , umsizi, amandla, ukuvivinya kwezemidlalo, ukubukeka nokunye okunjalo.
Imizamo elandelayo yokucacisa inkinga futhi inikeze isiqondiso esicacile.
I-Cardio ne-Aerobics
Ukuzivocavoca kwama-aerobic, okuvame ukubizwa ngokuthi 'cardio' okwesikhashana, noma yikuphi ukuzivocavoca lapho amandla e-oksijeni anganikezwa khona ngokuqhubekayo kumaqembu amakhulu ama-muscle ngokuhamba kwesikhathi futhi abeka khona izidingo eziqhubekayo enhliziyweni nasesimweni sephaphu, uhlelo lwe-cardiorespiratory.
I-Cardio yinto oyenzayo ngokuhamba kwesikhathi eside kunokuba kuphumele amandla amancane njengesikhathi sokugijima noma ukuphakamisa izisindo. I-Cardio iyahamba, igijima, ibanga eligijima , ukubhukuda, kanye nokuhamba ngebhayisikili; bese usebenzisa umshini wokuhamba ngezinyawo , u-stepper, umqeqeshini wokuqeqesha, nemishini yokugaya ejimini. Igazi leglucose kanye ne-glucose egcinwe namafutha yiziqu eziyinhloko ezisetshenziswa ku-aerobics.
Ukuqeqesha Ngezisindo
Ngokuphambene nalokho, ukuphakamisa izisindo kuyisenzo esenziwa ngokushona okuncane kwe-anaerobic (ngaphandle kwe-oxygen). Empeleni, i- 'anaerobic' ayisho ukuthi siyeka ukusebenzisa i-oksijeni, kusho nje ukuthi umsebenzi unamandla kangangokuthi isidingo somswakama we-oksijini sidluliwe, okuholela emikhiqizweni yemithi efana ne-lactate futhi ekugcineni akakwazi ukuqhubeka lokho okukhulu.
I-glucose ye-muscle egcinwe kanye ne-phosphocreatine yi-fuel fuels esetshenziswa ekuqeqesheni amandla.
Manje ukuthi usuvele umehluko obalulekile phakathi kwe-aerobics nokuqeqeshwa kwesisindo, ake sicabangele lokhu kumongo wokwenza i-cardio ngaphambi noma emva kweseshini sesisindo. Sizocabangela ukuthi 'iseshini' ukuvakasha okunye e-gym ngenhloso yokuzivocavoca.
Isimo 1: I-Cardio Emva Kwezimpahla
Uya ejimini futhi ufudumala emgqeni wokuhamba ngezinyawo imizuzu engu-10, kodwa awufuni ukwenza i-cardio eningi kakhulu ngoba ubheka ukuthi udinga amandla ukukhipha isisindo sakho sesisindo. Noma kunjalo, uzwile ukuthi uzoshisa amafutha amaningi uma ukwenza ngemuva kokulinganisa.
Igcina amandla okuphakamisa isisindo. Lokhu kungase kubonakale kuyi-logic enhle; Nokho, ukwenza imizuzu engama-40 ye-cardio ngesivinini esilinganiselwe ngeke kuphumele amandla okwanele okukuvimbela ukuba uphakamise kahle. Uma nje usubeke endaweni yakho izitolo ze-carbohydrate glucose ngemuva kokudla okudlule kokudla okufanele , umzimba uzobe ugcine amagremu angu-500, noma i- glycogen .
Isikhathi sokugijimela noma sokugijimela se-treadmill imizuzu engama-40 singasebenzisa cishe ama-kcalories angu-600 wamandla, kuye ngobukhulu bakho nesantya. Kulokhu, amanye amafutha azoba amafutha, amanye azogcinwa iglucose, kanye negazi elithile. Ukulinganisela okunengqondo ukuthi uzosebenzisa cishe amagremu angu-80 kuya ku-100 (ama-ounces amathathu noma ama-4) we-glucose egcinwe, uthi, amagremu angu-400 onayo. Ungabona ukuthi unezinto eziningi ezisele ekugcineni ukuqeqeshwa kwamandla.
Ngaphezu kwalokho, uma uphatha amanye alawa mafutha asetshenzisiwe ngesiphuzo sezemidlalo noma ibha yamandla ngaphambi kokuba uqale izisindo, uzobe usuqedile kancane uma uhamba emnyango.
Bhisa amanoni amaningi . Manje lokhu kuzwakala kukhangayo, umqondo wukuthi uma uchitha izitolo ze-carbohydrate, ikakhulukazi i-glucose yegazi, ngesisindo sesisindo sokuqala, uzoba imodi yokushisa amafutha. Ngokweqile, lokhu kuveza umqondo kodwa indawo yokushisa fat isakhiwo esengqungquthela futhi okubaluleke ngempela ukuthi ungakanani amandla owenzayo jikelele.
Isaphulelo se-Scenario 1: sizwakala kahle, kodwa empeleni kuphela ama-2 amaphuzu avela ku-5.
Isimo 2: I-Cardio Ngaphambi Kwezimpahla
Uzobambelela emotweni ye-cardio kuqala imizuzu engu-40 ngoba ucabanga ukuthi uzokhathala kakhulu ukubhekana nayo ekupheleni kwesisindo sezinsimbi.
Uyakuqonda ukuthi uzosebenzisa amandla amaningi nge-cardio uma usanda kusha, ngakho-ke ungasebenzisa amandla amaningi kulesi sigaba, yilokho okuhlose ukukwenza.
Imilenze emisha ye-cardio engcono. Uma wenza i-cardio yakho ngaphambi kokuthi uphakamise, akungabazeki ukuthi uzokwenza le ngxenye yenkambiso yakho ngokuphumelelayo, okungenzeka ukuthi kusho ukuphakama okuphezulu futhi nemiphumela ephakeme yokufaneleka komzimba we-aerobic. Imilenze emikhulu nezingalo emva kwezinsimbi azihambisani nesihlalo esihle se-cardio.
I-Cardio yokukhishwa okulinganiselwe idlulisa amandla amakhulu kakhulu kunesisindo esilinganayo sesisindo, ngakho-ke uma ufuna ukukhulisa amandla okukhipha isisindo sokulahlekelwa kwesisindo kanye nokuzivocavoca kwe-aerobic, ukwenza isidingo se-cardio esiqinile kubalulekile. Ukwenza i-cardio kuqala kuzokwandisa okukhiphayo.
Ngakolunye uhlangothi, ngokucophelela ekufakeni amandla, ukuvuselela, nokudla okuneziketshezi, uzobe usakwazi ukwenza isisindo sesisindo esinamandla ngemuva kweseshini sakho se-aerobic.
Imishanguzo enamandla. Kubalulekile futhi ukwazi ukuthi ukuzivocavoca kwe-aerobic kubalulekile ngisho nakubantu abaqeqeshwayo isisindo somzimba kanye nabasebenzi bomzimba abavela embonweni wezempilo. I-Cardio iyakusiza ukugcina ukuqina kwe-arteries, okuzuzisa impilo yempilo. Lokhu kubizwa ngokuthi 'ukulandela ukuhambisana' futhi izifundo eziningana zibonise ukuthi lokhu kubiza abaqeqeshi besisindo abenza umsebenzi omncane we-aerobic.
Ucwaningo Lukhombisa I-Cardio Ngaphambi Kwezimpahla Kungenzuzo
Ucwaningo oluvela kwi-Human Performance Research Center, iBrigham Young University, iProvo, Utah, luhlolile okwenzekile kumadoda ayishumi abenqaba ukumelana, agijime kuphela, asebenze ukuphikiswa, futhi asebenze ukuphikiswa. ('Ukuphikisa-ukugijima' kusho izisindo ngaphambi kwe-cardio futhi ngokuphambene nalokho.)
Nakhu abakushoyo:
- I-EPOC, isilinganiso se-afterburn noma amandla okukhipha ngemuva kokuyeka ukuvivinya umzimba kunkulu uma i-cardio yenziwe ngaphambi kokuqeqeshwa kwesisindo.
- Ukugijima ngemuva kwesisindo sezinsimbi kwakunzima kakhulu kunokwenza umzimba ngaphambi kokuphakamisa izisindo . (Lokhu kunomphumela wokwenza kahle futhi kungenzeka ukuphepha.)
- Abacwaningi batusa "ukwenza umsebenzi wokuzivocavoca ngaphambi kokuzivocavoca umzimba lapho behlangana nabo ngesikhathi sokuzivocavoca."
Lokhu kwakungeyona isifundo esikhulu, ngakho imiphumela kufanele ihunyushwe ngokucophelela.
Olunye ucwaningo lwathola ukuthi 'ukusebenza komnotho' nakho kuphelelwe amandla ngemuva kweseshini sesisindo, esinye isizathu sokuthi ukulandelana kwe-weight-cardio kungasebenzi kahle.
Isaphulelo se-Scenario 2: ubufakazi abukho okwamanje, kepha bufika ku-4 kwabangu-5.
I-Cardio ibulale i-Muscle yami
Abanye abaqeqeshwe ngesisindo banqika ukuqeqeshwa okuningi kwe-cardio ngoba bakholelwa ukuthi kuveza ama-hormone ezincane ezifana ne-cortisol ephula imisipha ye-muscle ukuze kube khona uphethiloli ngaleyo ndlela iphazamise inqubo yokwakha imisipha yama-anabolic.
Nakuba le ndaba ifanelwe isihloko esiphelele ngokuqeqeshwa kwesisindo nokudla komzimba, impendulo emfushane ukuthi ungakwazi ukuvikela imisipha kule nqubo ngokuqinisekisa ukudla okwanele ngaphambi, ngesikhathi, nangemva kweseshini nangokugcina ukuqeqeshwa kwe-aerobic ngaphansi kwehora elilodwa uma unemigomo yokwakha imisipha.
Imizuzu engamashumi amane noma emibili ye-cardio ngaphakathi kwendawo enempilo enempilo ngeke ilimaze imisipha yakho. Eqinisweni, ngenxa yezingxoxo ezingenhla, ukwenza i-cardio ngemuva kwezilonda kungase kube yingozi kakhulu ekusikeleni isisindo njengoba 'imisipha' iswela ukubhekana nomthwalo womsebenzi we-aerobic. Umsebenzi wakho osheshayo wezithombe kufanele uzinikezele ekukhuliseni imvelo ye-anabolic. Lesi yisikhathi sokwakha singaphuli. Ufeza lokhu ngokudla ngokuhlakanipha nangokwanele nangokuphumula nokulala-nangokungakwenzi i-cardio ngemuva kwezimpawu.
Isingatha phezulu
- Yenza umsebenzi wakho omkhulu we-aerobic ngaphambi kohlelo lwakho lwesisindo uma wenza kokubili esimisweni esifanayo.
- Gcwalisa isisindo sakho sesisindo, uphole phansi bese ucabanga ngokushesha ekutheni uphinde uvuselele, ulungise futhi ukhiqize esikhundleni sokuzivocavoca okwengeziwe.
- Cabanga ngezikhathi ezihlukene ze-cardio nezisindo ngezinsuku ezahlukene. Lokhu kuyindlela ethandwayo lapho ukulahlekelwa isisindo akuyona umgomo oyinhloko. Ungase futhi uhlole amaseshini ahlukene ngosuku olufanayo, kodwa udinga ukuthola ilungelo lakho lokuphakamisa ngale ndlela.
- Uma ukulahlekelwa isisindo kuwumgomo oyinhloko, ukwenza kokubili ngosuku olulodwa ne-cardio kuqala kunganikeza izinzuzo ezithile ekukhusheni kwe-metabolism nokusetshenziswa kwamandla kagesi.
- Uma amandla, kunokuba i-hypertrophy (imisipha emikhulu) ngumgomo, cishe kufanele wenze i-cardio nezisindo ngezinsuku ezihlukene ngoba iziphakamiso ezinzima kakhulu ngeke zenzeke ngemuva kokwenza i-cardio kuqala. Udinga ukuba ube mntsha ngangokunokwenzeka kulawo ma-4RM.
- Ungakwazi ukuxuba futhi ufanise ukusebenza okuphezulu komzimba nokuphansi. Isibonelo, i-treadmill isebenza futhi izisindo zomzimba ezingaphezulu ngelinye ilanga nezisindo zomzimba eziphansi nokubhukuda ngolunye usuku.
- Ungalokothi uphonseke kulo mqondo wonke; uma kukufanisa ukuba uphendule umyalelo ngezikhathi ezithile, ngeke kube yinkinga.
> Imithombo:
> Drummond MJ, Vehrs PR, Schaalje GB, i-AC Acc. Ukulandelana kwe-Aerobic nokumelana nokuvivinya umzimba kuphazamisa ukusetshenziswa okwedlulele kokusebenzisa i-oxygen. I-J Strength Cond Res. 2005 Meyi; 19 (2): 332-7.
> Palmer CD, i-Sleivert GG. Ukuncintisana komnotho kuphelelwe amandla ngemuva kokuzivocavoca okukodwa. J Sci Med Sport. 2001 Dec; 4 (4): 447-59.
> Miyachi M, Kawano H, Sugawara J, Takahashi K, Hayashi K, Yamazaki K, Tabata I, Tanaka H. Imiphumela engavumelekile yokuqeqeshwa kokumelana nokuhambisana nokuhambisana okulandelayo: isifundo sokungenelela okungahleliwe. Ukujikeleza . 2004 Nov 2; 110 (18): 2858-63.