Iwe Unofanirwa kunge Uchiita Aya Matatu Mhando dzeCardio

Zvemukati

• Iyo Basics yeMetabolic Pathways
• Iyo Phosphagen Pathway = Sprints
• Glycolytic Pathway = Yakareba Nguva
• Oxidative Pathway = Kutsungirira Basa
• Nei Metabolic Pathways Zvine Basa
• Maitiro Ekubatanidza Metabolic Kudzidziswa mune Yako Workouts
• Ongororo ye

Kana iwe uchifunga nezve mabhenefiti ekuita maekisesaizi, unogona kufunga nezve budiriro yaunogona kuona, kunzwa, uye kuyera-Biceps yangu yakakura! Kusimudza chinhu ichocho kwaive nyore! Ndakangomhanya ndisingade kufa!

Asi wakambofunga here nezvekuti heck muviri wako unowana sei simba rekukwikwidza zvinorema, kumhanya munzira refu, kana kutora kirasi yeHIIT, uye chii chaizvo chinoitika kuti zviite nyore kuenda kunotevera-kutenderera? Mhinduro yacho inodzikira kumatatu makuru emuviri emuviri (anonziwo metabolic nzira), ayo anokachidza chinhu chimwe nechimwe chaunoita. (Inoenderana: Izvo Zvinokosha paAerobic Yako uye Anaerobic Energy Systems)

Kunzwisisa nzira dzemagetsi kunogona kubatsira iwe kuti ugone kudzidzisa uine zvimwe zvinangwa, kwete zvekuita zvemuviri chete asiwo neupenyu.

Iyo Basics yeMetabolic Pathways

Usati wapinda mune nitty-gritty yenzira dzemagetsi, unofanirwa kunzwisisa kuti muviri wako unoshandisa chikafu chesimba nekuchishandura kuita ATP (adenosine triphosphate). "ATP mamorekuru akachengetwa mumhasuru dzedu uye ndimo munobva simba chairo rekubvunda kwetsandanyama muhupenyu nekurovedza muviri," anotsanangura Natasha Bhuyan, M.D., Mumwe Wekurapa. Chaizvoizvo, ATP inoitira muviri wako zvinoita mafuta kumota: inoita kuti irambe ichimhanya.

Nekuti muviri wako haugone kuchengeta toni yeATP, uri kuenderera uchigadzira zvimwe. Muviri wemunhu une masystem matatu akasiyana (metabolic pathways) ayo aanogona kushandisa kugadzira ATP: iyo phosphagen nzira, glycolytic nzira, uye nzira ine oxidative, anotsanangura Dave Lipson CrossFit Level 4 Mudzidzisi uye Muvambi weThundr Bro, nzvimbo yekusimbisa muviri. "Vese vari vatatu vanoshanda pamwe chete, asi vanozopota vachichinjana kuve mainjini, zvinoenderana nebasa rauri kuita, kuti uri kuzviita kwenguva yakareba sei, uye kusimba."

Iyo Phosphagen Pathway = Sprints

Iyo phosphagen nzira (inonziwo phosphocreatine nzira) inoshandisa molecule creatine phosphate kugadzira ATP. zvikuru nekukurumidza. Kufanana, kubwaira uye iwe uchazvipotsa.

Iko hakuna yakawanda creatine phosphate yakachengetwa mumhasuru, saka pane shoma shoma yesimba iripo. "Unogona kuratidza simba rakawanda uchishandisa nzira iyi, asi kwete kwenguva refu," anodaro Lipson. Muchokwadi, inongotora anenge 10 masekonzi. Saka urikushandisa riini injini iyi? Pese paunenge uchitaura 100-percent yesimba rako kana kusimba. Funga:

• 100-mita Sprint
• 25-yadhi kushambira
• 1 rep max kufa

Hongu. "Kunyangwe 1 rep max yega maminetsi matatu kwemaminetsi gumi nemashanu anowira muchikamu ichi," anodaro Lipson. (Yakabatana: Izvo Zvaunoda Kuti Uzive Nezve Kudzidziswa neako 1 Rep Max)

"Kudzidzisa sisitimu iyi kunovandudza kukurumidza kuputika kwako, simba, uye simba kuitira kuti ugone kusvetuka kumusoro, kumhanya nekukurumidza, uye kukanda zvine simba," anodaro David Greuner, MD weNYC Surgical Associates.

Glycolytic Pathway = Yakareba Nguva

Unogona kufunga nezve iyo glycolytic nzira se "yepakati" injini. Paunenge uchishandisa nzira iyi, muviri wako unonyanya kupaza glycogen-iyo inobva kuhydrohydrate masosi-kupinda ATP, anotsanangura Melody Schoenfeld, CSSC, muvambi weFlawless Fitness muPasadena, CA. Izvi zvinoita kuti muviri ushande zvinoshamisa pakushandisa glycogen yesimba kuburikidza nemaitiro anonzi glycolysis. (Ndicho chikonzero, kana iwe uri pane keto chikafu iwe unogona kuve wakaomerwa nenguva yekudzidzira nesimba nekuti ako glycogen zvitoro zvakaderera kwazvo.)

"Iyi nzira inopa kukurumidza kwesimba rekuita maekisesaizi anosvika masekonzi makumi mapfumbamwe," anotsanangura kudaro Schoenfeld. Izvi zvinogona kusanganisira zvinhu zvakaita se:

• 400-mita yekumhanya
• Kusimudza masimbi kwenguva pfupi
• Mitambo inoda kukurumidza kuputika kwekumhanya, senge basketball,
• High-intensity interval training programs

Imwe pfungwa yakakosha: "Haisi nguva yese yebasa rako inosarudza nzira yauri mairi," anotsanangura Lipson. "Kana urikuita makumi matatu kusvika makumi matanhatu ebasa, wozorora masekondi makumi matatu usati wadzokorora, iwe uchiri munzira yeglycolytic." (Yakabatana: Unofanirwa here Kuita HIIT Kuti Ukwane?)

Kana iwe wakamboita kure kure kunonetsa kurovedza muviri, iwe ungangove uchiziva nezve zvinokuvadza-zvakanaka-, kupisa kweiyo lactic acid inovaka mumhasuru dzako. Imhaka yekuti lactic acid ingori marara inogadzirwa neglycolytic nzira. "Lactic acid inovaka mumhasuru, zvichikonzera kurwadziwa uye kuneta, izvo zvinoita kuti zvive zvakaoma kuchengetedza kusimba," anotsanangura Dr. Bhuyan. (Izvi zvinozivikanwa seyako lactic chikumbaridzo).

Nhau dzakanaka: Paunonyanya kudzidzisa munzira yeglycolytic, unowedzera kushanda pakuumba ATP, saka unogadzira marara mashoma, anodaro Dr. Bhuyan. Pakupedzisira, izvo zvinoreva kuti iwe unokwanisa kurovedza muviri pane iko kusimba kwenguva yakareba. "Iwe unowana kubhowa kukuru kwemari yako pano," anowedzera Lipson. Semuenzaniso, kupisa mafuta nekusimudzira metabolism yako zvinongova zviviri zvezvakanaka zveHIIT.

Oxidative Pathway = Kutsungirira Basa

Iyo yakasanganiswa nzira yekutanga mafuta sosi mafuta. Iyo inonzi oxidative nzira nekuti inoda okisijeni kuti ibudise ATP, anotsanangura Dr. Greuner. Saka iyo phosphagen uye glycolytic masystem ari anaerobic uye usadaro zvinoda oxygen; iyo oxidative nzira iri aerobic, zvichireva kuti zvinoita. Kusiyana nephosphagen uye glycolytic system, iyo aerobic system inogona kupa yakawanda simba kwenguva yakareba, anodaro Schoenfeld. (Yakabatana: Ndinofanira Kuva Ndichishanda Kunze MuFat Burning Zone?)

"Vanhu vazhinji vanorovedza chete munzira iyi," anodaro Dr. Bhuyan. Kana iwe uri mujaho wemujaho kana kurarama uye kufema nekunonoka-uye-kuenda (kana LISS) cardio, izvo zvingangove zvechokwadi kwauri. Iyo oxidative nzira ndiyo inoshandiswa panguva yekurovedza muviri iyo yakagara yakarongwa se "cardio".

• Mabasa ehupenyu hwezuva nezuva
• Kumhanya kwemaminetsi makumi matatu
• Maminitsi makumi mana pane elliptical
• Kuchavha bhasikoro makumi maviri mamaira

Hongu, izvi zvinopinda mukutamba kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona The Bachelor, kudya kwekutanga, kana kugeza.

Kunyangwe iyo oxidative nzira inogara ichishanda, iyo oxidative process yekushandura mafuta kuita simba inotora nguva yakareba kupfuura anaerobic maitiro, anotsanangura. "Ndosaka ichitaridzika senge inononoka kugadzira simba." Kamwe kwatanga, ndiyo sisitimu iyo inokuchengetedza iwe kuenda kune zvekutsungirira zviitiko senge kumakomo kuchovha, kumhanya mhanya, uye kushambira kwenguva refu.

Iyo oxidative nzira inoshanduka kwazvo, anodaro Sanjiv Patel, MD, cardiologist kuChirangaridzoCare Heart & Vascular Institute kuOrange Coast Medical Center muFountain Valley, CA. Izvi zvinoreva kuti paunoshandisa zvakanyanya, zvirinani kuti zvishande. Chero ani zvake akamboita mubhedha-ku-5K anoziva izvi zvinoshamisa kuti ichokwadi. "Oxidative pathway (kana aerobic) kudzidziswa kunogona kuve nemabhenefiti akanakisa emoyo uye kurasikirwa kwemafuta," anodaro. (Ona: Haufanire Kuita Cardio Kuderedza Kurema-Asi Pane Kubata)

Nei Metabolic Pathways Zvine Basa

Vanhu vazhinji vanoita hunyanzvi mune imwe yeidzi metabolic nzira ivo vachiregeredza zviitiko zvinodzidzisa mamwe maviri. Asi zvakakosha kuti udzidzise ese matatu kuti muviri wako uve unoshanda zvakanyanya pakushandisa simba mune zvese zviitiko, anodaro Dr. Bhuyan.

Uye iwo matatu masystem haasi kunyatsoenderana: Kuita Tabata mabhenefiti anokuita iwe uri nani kumhanya-refu kumhanya, sekudzidziswa kwemarathon kunogona kuvandudza kuti unokurumidza sei kupora kubva kukirasi yeHIIT.

"Kushanda vese vatatu kunozokuita iwe mutambi anokwanisa," anowedzera Lipson. (Ndosaka mhinduro kumubvunzo wekare: "Ndezvipi Zviri Nani: Kumhanya Nokukurumidza Kana Kureba?" ndiko zvese.)

Maitiro Ekubatanidza Metabolic Kudzidziswa mune Yako Workouts

Saka unoita sei kukudziridza kugona mune ese matatu metabolic nzira? "Kudzidzira zvakasiyana-siyana ndicho chinhu chinokosha pakushanda zvakanaka, kwete zvakanyanya," anodaro Dr. Bhuyan. Chinja yako yekurovedza muviri mukati mevhiki kuti ubatanidze kurovedza muviri kunodzidzisa yega yega system. (Zvakafanana: Hezvino Zvinoita Zvakakwana Vhiki YemaWorkouts)

Zvinogona kutaridzika sevhiki ne:

• Nguva yekumhanya kumisikidza, yakatarwa nguva 5K kana tempo inomhanya, uye yakareba kumhanya
• Maitiro maviri anorema ekusimudza uremu, kukwasva 10K, uye CrossFit WOD kana HIIT kirasi.
• Kirasi yebhasikoro, kuchovha bhasikoro refu/anononoka, uye kurovedza muviri bhasikoro

ICYWW: Unogona here kusanganisa nzira mbiri kuita imwe chete yekurovedza muviri? Semuenzaniso, edza 1 kana 3 rep max (phosphagen nzira) uye woita iyi TRX HIIT Workout (glycolytic pathway). Lipson anoti hongu. "Asi kana uchifanira kukodzera zvose zviri zviviri muchikamu chimwe chete, unogona kurasikirwa nesimba rekurovedza muviri nokuti zvinotora nguva yakareba kuti uzvidziye kusvika kune imwe chete. (Inoenderana: Ino iyo * Kurongeka * Iwe Unoita Yako Exercises Matter?)

Kana izvi zvese zvichinyanyisa, tora mweya: "Kune vanhu vazhinji, ndinongoda kuona vanhu vazhinji vachirovedza-nguva," anodaro Dr. Patel. Saka kana uri mutsva pakushanda kunze, zano rake nderekunamatira pane zvaunofarira.

Asi kana iwe warova bani kana kuti uchida kuve wakakodzera sezvinobvira? Chirongwa chekudzidzisa chinoshandisa ese matatu metabolic nzira anogona kukubatsira iwe kukwira.

Ongororo ye