Iyo Caffeine Inovandudza Sei Exercise Performance

Zvemukati

• Mashandiro anoita Caffeine
• Caffeine uye Kutsungirira Performance
• Caffeine uye Yakakwira-Yakasimba Exercise
• Caffeine uye Simba Maekisesaizi
• Caffeine uye Kurasikirwa Kwemafuta
• Maitiro Ekuwedzera neCaffeine
• Side Migumisiro yeKaffeine
• Caffeine inoshanda kwazvo

Caffeine chinhu chine simba chinogona kugadzirisa mashandiro emuviri nepfungwa.

Dozi imwe chete inogona kusimudzira zvakanyanya kurovedza muviri, kutarisa uye kupisa mafuta (,,,).

Mauto Akakosha eUS anotoishandisa kuti iwedzere mashandiro nekuziva.

Caffeine inowanikwa mune zvakawanda zvekudya uye zvinwiwa, uye vanopfuura 90% yevagari vemuUS vanoishandisa nguva dzose ().

Ichi chinyorwa chinotsanangura zvakanakira caffeine yekurovedza muviri.

Mashandiro anoita Caffeine

Caffeine inokurumidza kupinza muropa, uye huwandu hweropa hunokwira mushure memaminetsi 90-100. Caffeine mazinga anoramba akakwirira kwemaawa 3-4, wobva watanga kudonha (,).

Kusiyana nezvakawanda zvinhu uye zvinowedzera, caffeine inogona kukanganisa maseru mumuviri wese, kusanganisira maseru maseru uye huropi ().

Nechikonzero ichi, zvine caffeine zvinokanganisa muviri zvakasiyana kwazvo. Izvi zvinosanganisira:

• Iyo yemaitiro system: Caffeine inomutsa nzvimbo dzehuropi uye huta hurongwa hwekuvandudza kutarisisa nesimba, uku uchideredza kuneta (,).
• Mahormone: Epinephrine (adrenaline) ndiyo hormone inokonzeresa mhinduro ye "kurwa kana kubhururuka", iyo inogona kuwedzera kuita ().
• Kupisa kwemafuta: Caffeine inogona kuwedzera kugona kwemuviri kupisa mafuta kuburikidza ne lipolysis, kana kuparara kwemafuta mumasero ane mafuta ().
• Endorphins: β-endorphins inogona kuwedzera manzwiro ehutano, uye nekukupa iko kurovedza "kwakakwirira" uko vanhu vanowanzo kusangana mushure mekushanda kunze (,).
• Tsandanyama: Caffeine inogona kukanganisa motor cortex, inova chikamu chehuropi icho chinoratidzira mhasuru activation ().
• Tembiricha yemuviri: Caffeine yakaratidzirwa kuwedzera thermogenesis, kana kupisa kupisa, iyo inobatsira iwe kupisa mamwe macalorie ().
• Glycogen: Caffeine inogona zvakare kuchengetedza maseru carb zvitoro, kunyanya nekuda kwekuwedzera kwemafuta kupisa. Izvi zvinogona kusimudzira kutsungirira kuita ().

Caffeine inozoputsika muchiropa ().

Caffeine inogona kupfuura nyore mumuviri wese. Iyo ine akasiyana mhedzisiro pane ako mahormone, mhasuru uye huropi.

Caffeine uye Kutsungirira Performance

Caffeine ndiko kuenda-kuwedzera kune vakawanda vatambi.

Nekuda kwemhedzisiro yaro pakuita kwekurovedza muviri, mamwe masangano - akadai seCAAA - akatotanga kuirambidza mumadhora epamusoro.

Imwe ongororo yakawana kuti 9.8 mg / lb (4.45 mg / kg, kana inenge 400 mg yakazara) ye caffeine yakawedzera kutsungirira muvatambi.

Ivo vakakwanisa kufukidza 1.3-2 mamaira (2-3-3.2 km) kupfuura boka re placebo ().

Mune ongororo yevatyairi vemabhasikoro, caffeine yakaratidzirwa kunge iri pamusoro pane carbs kana mvura. Yakawedzera basa mutoro ne7.4%, ichienzaniswa ne5.2% muboka re carb ().

Chimwe chidzidzo chakabatanidza caffeine uye carbs, izvo zvakavandudza mashandiro ne9% zvichienzaniswa nemvura yega, uye 4.6% zvichienzaniswa necarbs chete ().

Kumwe kutsvagurudza kwakaedza kofi, nekuda kweayo akasarudzika mahombe ecaffeine.

Mukumhanya kwemamita chiuru nemazana mashanu, vanonwa kofi nguva dzose vaive masekonzi 4.2 nekukurumidza kupfuura avo vanonwa decaf. Chimwe chidzidzo chakawana kuti kofi yakabatsira kudzikisira maonero ekuedza, ichibvumira vatambi kushanda zvakanyanya (,).

Caffeine nekofi zvakaratidzwa zvichikonzera kuvandudzwa kukuru mukuita kwevatambi vanotsungirira.

Caffeine uye Yakakwira-Yakasimba Exercise

Icho humbowo nezve mhedzisiro ye caffeine pane yakakwira-yakasimba kurovedza muviri yakasanganiswa.

Caffeine ine mabhenefiti anoyevedza kune vatambi vakarovedzwa, asi inoita kunge ine mashoma mabhenefiti kune vanotanga kana avo vasina kudzidza.

Zvidzidzo zviviri zvevarume vanovaraidza vanoita bhasikoro sprints havana kuwana mutsauko pakati pemhedzisiro ye caffeine nemvura (,).

Nekudaro, kune vamhanyi vanokwikwidza, yakafanana bhasikoro Sprint yakabatana caffeine kune kwakanyanya kugadzirisa kwesimba ().

Chimwe chidzidzo chakatarisa mhedzisiro ye caffeine pane vakarovedzwa uye vasina kudzidzira kushambira. Zvekare, pakave nekuvandudzwa kwakanaka muboka rakadzidziswa, asi hapana mabhenefiti akaonekwa mune vasina kudzidza kushambira ().

Mumitambo yetimu, zvine caffeine zvinowedzera kunatsiridza kupfuura mu rugby, mazana mashanu emamowira kuita uye nhabvu nguva yekumhanya (,,).

Pamitambo yakakwira-senge yekuchovha bhasikoro kana kushambira, caffeine inogona kubatsira vatambi vakarovedzwa asi kwete vanhu vasina kudzidza.

Caffeine uye Simba Maekisesaizi

Tsvagiridzo ichiri kubuda mukushandiswa kwe caffeine musimba kana zviitwa zvine simba.

Kunyangwe zvidzidzo zvakati wandei zvakawana mushumo wakanaka, humbowo hahuna kugumisa ().

Imwe ongororo yakawanikwa zvine caffeine kuti ive nemhedzisiro pabhenji yekudhinda, asi haina zvainoita pasimba remuviri repasi kana kumhanya kwemabhasikoro (,).

Kuenzanisa kweongororo makumi maviri neshanu kwakawanikwa kuti caffeine inogona kuvandudza simba remutsipa wemakumbo nekusvika pa7%, asi haina mhedzisiro pamapoka madiki emhasuru ().

Caffeine inogona zvakare kuvandudza tsandanyama kutsungirira, kusanganisira huwandu hwekudzokorora kunoitwa pane imwe huremu ().

Pakazara, iko kutsvagisa kwazvino kunoratidza kuti caffeine inogona kupa iyo yakawanda mabhenefiti ezvesimba-based zviitiko zvinoshandisa makuru mhasuru mapoka, kudzokorora kana maseketi.

Nezvesimba kana simba-rakavakirwa zviitwa, iko kutsvagisa nezve mhedzisiro ye caffeine inonyanya kunaka, asi ichiri yakavhenganiswa.

Caffeine uye Kurasikirwa Kwemafuta

Caffeine chinhu chinowanzoitika mukurema kwekuwedzera uremu zvinowedzera.

Ongororo yekutanga yakaratidza kuti kutora caffeine usati waekisesaiza kunowedzera kuburitswa kwemafuta akachengetwa ne30% ().

Chimwe chidzidzo chakawana kuti caffeine inowedzera zvakanyanya kuwedzera kuburitswa kwemafuta akachengetwa kare uye pakupera kwekurovedza muviri ().

Caffeine inogona zvakare kuwedzera huwandu hwemafuta aunopisa panguva yekurovedza muviri. Inowedzera kupisa kwekugadzira uye epinephrine, iyo inobatsira kupisa mamwe macalorie nemafuta (,).

Nekudaro, parizvino hapana humbowo hwekuti caffeine inowedzera kurasikirwa nekurema munguva refu mukudzidzira vanhu.

Zvimwe zvakawanda apa: Ko Kofi Inogona Kuwedzera Yako Metabolism uye Inokubatsira Iwe Kupisa Mafuta?

Caffeine inogona kubatsira kuburitsa mafuta akachengetwa kubva kumafuta maseru, kunyanya pamberi uye pakupera kwekurovedza muviri. Inogona zvakare kukubatsira iwe kupisa akawanda macalorie.

Maitiro Ekuwedzera neCaffeine

Pane zvinhu zvakati wandei zvekuisa mupfungwa kana uchiwedzera ne caffeine.

Kana iwe ukadya kofi, zvinwiwa zvine simba, soda kana chokoreti yakasviba, unogona kuwana zvishoma mabhenefiti kubva kune zvinowedzera. Izvi zvinodaro nekuti muviri wako wakagadzira kushivirira kune caffeine ().

Caffeine anhydrous inoita kunge iine mabhenefiti mazhinji ekurovedza muviri, asi kofi isarudzo yakanaka futi. Kofi inopawo antioxidants uye akasiyana mabhenefiti ehutano ().

Dose inowanzoenderana nehuremu hwemuviri, yakaiswa panenge pa 1.4-2.7 mg pa lb yehuremu hwemuviri (3-6 mg pa kg). Ichi chi anenge 200-400 mg kune vanhu vazhinji, kunyange hazvo zvimwe zvidzidzo zvichishandisa zvinosvika mazana matanhatu kusvika kumakumi mapfumbamwe nemapfumbamwe emamiriyoni ().

Tanga pasi, pa150-200 mg, kuongorora kushivirira kwako. Wobva wawedzera muyero kuenda ku400 kana kunyangwe 600 mg, kuitira kuti uchengetedze kuita kwekubatsira.

Kana iwe uchida kushandisa caffeine yemitambo kuita, iwe unofanirwa zvakare kuichengetera kune yakakosha zviitiko kana nhangemutange, kuitira kuti urambe uchinzwisisa kune ayo mhedzisiro.

Kuti uite zvakakwana, tora maminetsi makumi matanhatu pamberi pejaho kana chiitiko. Nekudaro, ita shuwa kuti uyedze iyi protocol kutanga kana usati wajaira kutora caffeine.

Kutora 200-400 mg ye caffeine isina mvura, maminetsi makumi matanhatu pamberi pemujaho kana chiitiko, zvinogona kubatsira kuwedzera mabhenefiti ekuita.

Side Migumisiro yeKaffeine

Pamushonga unonzwisisika, caffeine inogona kupa mabhenefiti mazhinji nemhedzisiro. Zvisinei, inogona kunge isina kukodzera kune vamwe vanhu.

Heano mamwe emhedzisiro mhedzisiro yekakaini yakawanda

• Yakawedzera kurova kwemoyo.
• Kufunganya.
• Dzungu.
• Kusarara kana kukanganiswa kwekurara.
• Kushatirwa.
• Kudengenyeka.
• Dumbu kusagadzikana.

Madhiri epamusoro e600 mg akaratidzirwa kuwedzera kudedera uye kusagadzikana, kunyanya kune vanhu vasina kujaira caffeine.

Vanhu vakajairwa kushushikana vangangodawo kudzivirira madosi epamusoro ().

Pamusoro pezvo, caffeine haina kukurudzirwa kune vanhu vanotora mimwe mishonga, pamwe neavo vane mamiriro emwoyo kana neBP ().

Nguva inogona zvakare kuve nehanya, sezvo husiku-husiku kana manheru caffeine inogona kukanganisa kurara. Edza kudzivirira caffeine kunwa mushure me4 kana 5 pm.

Chekupedzisira, unogona kurwara, kana kutofa, kana iwe ukanyanyisa kuwandisa pamwero wakanyanya wecaffeine. Usavhiringidze mamirigiramu nema gramu.

Caffeine ndeye yakachengeteka zvakakwana yekuwedzera pane iyo yakakurudzirwa doses. Inogona kupa madiki mhedzisiro kune vamwe vanhu, uye haifanire kushandiswa kana uine moyo moyo kana kukwira kweropa.

Caffeine inoshanda kwazvo

Caffeine ndeimwe yeanonyanya kushanda ekuwedzera maekisesaizi anowanikwa. Izvo zvakare zvakachipa kwazvo uye zvine njodzi kushandisa.

Zvidzidzo zvakaratidza kuti caffeine inogona kubatsira kutsungirira kuita, kukwirisa kurovedza muviri uye masimba emitambo. Nekudaro, zvinoita kunge zvinobatsira vatambi vakarovedzwa zvakanyanya.

Muyero wakakurudzirwa unosiyana nehuremu hwemuviri, asi unowanzoita mazana mazana mana kusvika mazana mana emazana mami, anotorwa maminetsi makumi matatu kusvika makumi matanhatu usati wadzidzira.

Caffeine anhydrous zvinowedzera zvinoita kunge zvinonyanya kubatsira, asi kofi yenguva dzose zvakare sarudzo yakanaka.