Yuav ua li cas los mus txiav txim lub co Harbor?

Nyob rau hauv cov kev ua si endurance nws muaj nws tus kheej vib this. Qhov tseem ceeb tswvyim no yog ib co Harbor (ANP). Feem ntau cov feem ntau lub sij hawm yog siv nyob rau hauv cycling, nyob rau hauv lub khiav, nyob rau hauv caij duav saum npu sib xeem khiav, haiv neeg taug kev, ua luam dej thiab rowing. ANP yog lub ntsiab starting taw tes thaum xaiv ib txoj kev kawm loads, raws li zoo raws li nyob rau hauv kev tsim kho cov kev npaj rau cov kev tshwm sim. Raws li nyob rau hauv no daim duab, tos kev kawm regimen, txiav txim los ntawm kev soj ntsuam rau qib ntawm kev ua si txoj kev kawm. Nws muaj ob hom ntawm kev qoj ib ce: aerobic thiab co. Yuav ua li cas lawv txawv thiab yuav ua li cas los mus txiav txim rau lub chaw pib?

Lub aerobic thiab co Harbor

kev nyuaj siab siv lub chaw pib theem yog txiav txim los ntawm lub co metabolism (ANSP). Thaum no tus taw tes yog mus txog (pib) dramatically tsub kom lub concentration ntawm lactate nyob rau hauv cov ntshav, tus nqi ntawm nws tsim nyob rau hauv lub cev yuav ho muaj dua kev siv tus nqi. Kev loj hlob ntawm no feem ntau yog pib thaum lub lactate concentration tshaj daim duab 4 mmol / l. Co Harbor yog hu nyob rau hauv hais txog 85% ntawm lub siab tshaj plaws Performance index mem tes, thiab thaum 75% ntawm cov nyiaj pab ntau tshaj cov pa uptake.

Tus thawj concentration nce lactate fixes thawj pib taw tes - aerobic chaw pib. Mus txog rau ntawm no theem, muaj yog tsis muaj teeb meem loj nce nyob rau hauv co metabolism.

Aerobic thiab co kev ntaus kis las ua si sib txawv zog cov kev pab, uas lub cev siv thaum lub sij hawm ntawm ib ce muaj zog.

Aerobic los yog cardio li kev pab siv oxygen. Co (Hwjchim class) siv "npaj txhij roj" los ntawm tej nqaij, nyob rau hauv nruab nrab nws kav rau 12 vib nas this thiab ces rov qab yuav aerobic workout.

Cov ob hom loads sib txawv thaum lub sij hawm lub ce:

• Kev cob qhia co tsub kom lub weighting tsis, quantitative txo repetitions thiab so ntawm poob lawm.
• Nyob rau hauv aerobic workout txo weighting tsis repeats quantitatively ntxiv, so tau.

Nyhuv ntawm co kev nyuaj siab

Fais fab load co txhawb txoj kev loj hlob ntawm cov nqaij loj thiab nws cov qhov cuab lub zog. Nws yog ib qho tseem ceeb mus saib nrog khoom noj kom zoo, txwv tsis pub npag muaj peev xwm yuav tsis muaj active los ntawm activating nqaij pawg. Nyob rau hauv cov poj niam, testosterone ntau ntau poob, yog li ntawd lawv tsis raug teeb meem.

Nrog loads ntawm lub hwj chim-hom tshwm sim tsawg calorie ntau ntau tshaj qhov kev kawm ntawm cov aerobic hom, qhov twg tau ntawm lawv cov nqaij yog nyob rau hauv loj naj npawb. Nyob rau hauv lwm yam lus, qhov ntau nqaij, qhov ntau thaum lub sij hawm lub hnub yog lub burning ntawm calorie ntau ntau, txawm yog hais tias muaj yog tsis muaj lub cev ua ub no.

Yog hais tias lub dag lub zog kev kawm pib mus txog co metabolism, lub metabolic txheej txheem yog ceev, thiab nws muaj feem xyuam rau cov roj hlawv. Cov nyhuv ntawm pi yog muab khaws cia tseg rau ib nrab ib hnub twg. Yog hais tias tus luj tshaj tus luj ntawm nqaij rog, txawm nyob rau hauv lub qhaj ntawv ntawm ib tug general poob phaus, lub cev ntim yuav txo tau.

Cov kev siv ntawm lub hwj chim loads

Nrog kev cob qhia co load, koj yuav cuag zoo kawg tau, txo cov kev pheej hmoo ntawm ntau cov kab mob. Kev siv ntawm lawv yog raws li nram no:

• Pob Txha ceev yog lossi evolving.
• Lub plawv system yog muaj zog.
• Kev tiv thaiv ntawm lub caij rau cov kev loj hlob ntawm cov ntshav qab zib. Co load siv nyob rau hauv lub complex kev kho mob ntawm ib tug kab mob.
• Qhov uas mob cancer yog txo.
• Nws pab txoj kev zuag qhia tag nrho noj qab haus huv, pw tsaug zog.
• Nws tshwm sim ntxuav lub cev ntawm ntau yam co toxins.
• Cleansing ntawm daim tawv nqaij.

Co Harbor: kev txiav txim

Co Harbor hu ua txoj kev hloov mus los ntawm aerobic rau co zog muab system, nyob rau txoj kev loj hlob npaum li cas thiab lub tsim ntawm lactic acid yog kis los ntawm ib tug qeeb mus rau ib tug ceev ceev theem. Ncaws pob xws piv txwv yuav pom nrog si nyhav running. Txhua sprinter nrhiav los mus txiav txim koj co chaw pib.

Nws yog ib qho tseem ceeb nyob rau hauv nruab nrab thiab ntev mus ntawm ib tug zuj zus tus nqi los tswj txoj kev loj hlob ntawm lactic acid nyob rau hauv cov nqaij.

Thaum zoo xaiv kev kawm ceev lactate txuam nrog yog txav nyob rau hauv cov kev taw qhia zuj zus rau hauv lub khiav ceev yog nce nyiaj pab ntau tshaj plawv dhia (HR). Nyob rau hauv lwm yam lus, ntev khiav yuav khiav ntawm ib tug siab mem tes, thaum tswj ib siab pace.

Neeg twg uas ua hauj lwm rau ua kis las ua tau zoo, nrhiav kev nrhiav tau koj co chaw pib. Kev cob qhia yog muaj nyob rau ntawm ib tug pace saum toj no rau lub chaw pib, thiab ib tug me ntsis hauv qab nws.

Nws yog tsim nyog los paub nws ua hauj lwm cheeb tsam kev siv, tus nqi, lub plawv dhia, nyob rau hauv uas tus Harbor yog mus txog, tus dhia nyob rau hauv lactate theem nyob rau hauv cov ntshav.

laboratory kev tshawb fawb

Qhov zoo tshaj plaws txoj kev txiav txim lub ANSP - ib tug kuaj txoj kev tshawb no. Thaum lub xeem kis nyob rau hauv ob peb feeb ua kis las kuaj sau nyob txawv speeds. Yuav kom txiav txim seb qhov theem ntawm lactate los ntawm nws cov ntiv tes ntshav.

Standard xeem muaj rau theem ntawm ib tug ntev ntawm tsib feeb txhua. Nrog rau cov zaj uas txhua theem tshiab khiav ceev nce. Lub so nruab nrab ntawm lawv nyob rau hauv ib feeb tso cai rau koj mus coj ib tug mus kuaj ntshav. Nyob rau hauv thawj theem tshaj tawm los ntawm lub qeeb pace ntawm lub marathon, lub xeem - kev sib tw pace rau ib tug deb ntawm 5 km. Tom qab readout physiologist ua ib lub teeb, nws yuav pom los ntawm qhov chaw uas tus co Harbor raws li ib tug kev lub plawv dhia thiab cov zauv jogging tempo.

Lub teeb tso cai rau koj yuav pom tau qhov chaw uas lactate pib mus rau sawv sharply.

Lawm, lub kiv cua ntawm qhov kev xeem no-runners tsis muaj nyiaj yuav yuav kim, thiab tsis yog txhua lub nroog muaj kev tshawb fawb lub chaw soj nstuam. Ncaws pob xws li ib tug txheej txheem yog ua tsis tu ncua, txij thaum lub co Harbor tej zaum yuav hloov lub sij hawm. Muaj lwm txoj kev los mus txiav txim lub ANSP.

Si laim rau lub sij hawm

Yuav kom dhau qhov kev xeem yuav tsum tau txoj kev nrog ib tug nqes hav ntawm 1%, tej nto qhov twg koj tau sai thiab yooj yim txav thiab precisely ntsuas qhov kev ncua deb mus. Ntawm pab kiag li lawm yuav tsum tau ib tug lub plawv dhia saib thiab stopwatch. Yuav kom txiav txim seb koj co chaw pib, lub xeem yuav tsum tau khiav los ntawm cov tshiab rog, so thiab tshiab.

Ua ntej, tus pace ntawm khiav ib lub teeb, sov-up. Ces, nco ntsoov lub sij hawm rau ib nrab ib teev thiab khiav kom deb li deb li sai tau lub siab tshaj plaws tus nqi. Ntawm no lub tseem ceeb tshaj plaws - kom tsis txhob ntau yuam kev - ib tug siab npaum li cas ua ntej, thiab ua kom tiav yuav txo tau ntawm qaug zog kawg. Qhov no muaj feem xyuam rau cov kev xeem. Yuav kom txiav txim seb qhov co chaw pib, tus mem tes yog ntsuas 10 feeb tom qab pib, ces qhov kawg ntawm tus mus dhia. Indicators yog summed, qhov tshwm sim yog muab faib nyob rau hauv ib nrab - qhov no yog lub plawv dhia uas koj lub cev nce mus txog nws ANSP.

Muaj ntau cov kev tshawb fawb paub meej tias cov neeg thiab kev cia siab ntawm qhov kev kuaj, yog hais tias nws yog ua nyob rau hauv kev ua raws cai nrog txhua tus tsim nyog tej yam kev mob. Pom zoo rau tag nrho cov runners-lovers.

Ntsuas portable lactometer

Yog hais tias koj tsis tau ntsuas rau theem ntawm cov co Harbor nyob rau hauv lub laboratory, koj yuav tau siv ib portable lactometer Accusport lactate thaum khiav rau ib tug cos los yog trade-mile. Qhov no ntaus ntawv tau muaj pov thawj nws cov neeg, nws yeej muaj tseeb qhia tau hais tias lactate theem. Txoj kev tshawb no yog piv rau laboratory kev ntsuam xyuas. Taw ntsees unit ntawm ob peb txhiab rubles. Yog hais tias koj sib piv cov nqi nrog rau cov nqi ntawm lactate analyzers, uas yog siv nyob rau hauv lub laboratory, nws yog ntau npaum li cas cheaper. Feem ntau, xws li ib tug ntaus ntawv yog yuav Pas lawv cov nyiaj khaws tseg, nyob rau hauv seem, nyob rau hauv cov kev ua si tsev kawm ntawv.

kev sib tw kev kawm

Yuav ua li cas los mus txiav txim lub co Harbor raws li nyob rau hauv kev sib tw kev kawm? cov qauv no yog tsawg hauj. Cov qhov taw qhia yog muab xam rau ntawm cov xov tooj ntawm kev sib tw tau. Nyob rau hauv runners tej ANP sau raws nkaus Ii kwv yees li nqi rau deb ntawm 15 km mus rau lub ib nrab-marathon (21 km). Qhov no yog hais tias nyob rau hauv cov deb ntawm lub runner yog txiav txim los ntawm tus nqi ntawm lub co Harbor nqi. Luv-deb ua kis las feem ntau overcomes, surpassing nws API, lub marathon pace me ntsis hauv qab no tus ANP. Yog hais tias ib tug neeg khiav ua nquag sai mus, lub co Harbor pace yuav qeeb qeeb los ntawm 6-9 C / km nyob rau hauv lub sib tw 10 km pace. Nyob rau lub plawv dhia readings kuj nrhiav tau ib tug pace uas txhawb co Harbor (ANSP), tus mem tes yog nyob rau hauv lub 80-90% ntawm cov reserves thiab 85-92% ntawm ntau lub plawv dhia. Cuaj kaum, txhua txhua kis las, kev sib raug zoo txawv nyob ntawm seb lub peev xwm ntawm tus kab mob thiab kev tshuaj ntsuam genetic nta.

Yuav ua li cas kom lub co Harbor (ANP)

Workout ntawm koj tus kheej ANSP rau kev deb runners yog qho tseem ceeb heev, tab sis muaj ntau yam tsis paub yuav ua li cas kom lub co chaw pib. Qhov no txoj kev yog heev yooj yim - cia li yuav tsum tau khiav ntawm ib theem saum toj no lub ANP.

ANP-kev cob qhia tom ntej glance zoo li yuav tsuas yog ib tug high-ceev ua hauj lwm, tab sis lawv yuav tsum raug xam tias yog raws li ib tug txoj kev uas yuav nce endurance, tswj lub tempo rau ib ntev lub sij hawm.

ANP-kev cob qhia raug muab faib ua peb hom. Lawv lub ntsiab hauj lwm - mus kom khiav ntawm ib tug pace, thaum cov ntshav lactate pib noog. Yog hais tias koj khiav dhau qeeb, cov nyhuv ntawm kev tsav tsheb tsis muaj feem xyuam rau kev nce rau hauv co chaw pib. Dhau sai khiav lactic acid tsis mas yog muaj feem rau ib ntev lub sij hawm. Muaj cov nyhuv ntawm kev cob qhia, thaum nws yog ua tau rau kom cov kev siv.

Lub ntsiab yam ntawm cov kev kawm, uas ua rau kom lub ANP yog tempo sau, ANP, ANP thiab roob yog hom twg workout. Siv thaum lub sij hawm tag nrho cov kev kawm yuav tsum tau mob loj tsawv, uas yog high, tab sis kom koj khaws tau nws rau ib ntev lub sij hawm. Yog hais tias tus nqi tshaj 6 sec / km, ces ua tiag txav ntau maj mam. Yog hais tias ib hnub tom ntej koj hnov mob hauv cov nqaij ntshiv, ces khiav ceev tau zoo tshaj.

tempo sau

Tempo sau - classical kev kawm co chaw pib, khiav ntawm kev txhawb ANSP rau 20-40 feeb. Nws zoo raws li nram no:

• Raws li ib tug sov so - 3 km yooj yim khiav.
• Sib tw pace - 6 km.
• Rau ib nyuag txias-down dhia.

Kev kawm yog nqa tawm nyob rau hauv txoj kev los yog cos. Nws yog zoo dua rau kev cob qhia nyob rau hauv cov chaw ntaus cim khiav mus yuav tau kom khiav ntawm cov kauj ruam thiab pace. Siv ib tug lub plawv dhia saib, koj yuav siv tau lub plawv dhia tsis xaiv qhov tseeb qhov tseem ceeb rau tom ntej no workout. Tsis pub dhau ob peb hnub, ncaws pob xav tias lawv xav pace ANP theem. Kev tshawb fawb qhia tias cov neeg ncaws pob uas yuav ntes tau ib zaug nws pace ANP, ces cov me nyuam nws nrog ntau dua cov precision. Pib ntawm 5-10 km - nws yog ib tug zoo lwm txoj rau cov kev cob qhia tempo. Tiam sis ntawm no peb yuav tsum tau ceev faj kom kov yeej deb, tsis tau muab kev koom tes nyob rau hauv cov haiv neeg, nws siv nws lub dag lub zog mus huab possibilities.

ANP-Team sib

Zoo ib yam li los yuav ua tau tiav los ntawm tawg tag nrho cov haiv neeg mus rau hauv ob peb theem (2-4). Tej yam ntawm cov kev kawm, uas lub npe hu ua "unhurried Team sib" muaj ib tug kev ua si physiologist Dzhek Deniels. Piv txwv li, ib tug khiav ntawm 8 feeb, ib tug peb-feeb Team sib ntawm trustsovy khiav ANP theem yog pheej rov qab ua peb lub sij hawm. Nyob rau hauv kev, nws puv ANP theem 24 feeb ntawm running. Qhov no hom ntawm kev kawm nws muaj nws drawback: muaj yog tsis muaj puas siab puas ntsws siab, uas yog cov yam ntxwv ntawm tas mus li tempo ntawm cov haiv neeg. Thaum lub sij hawm hauv chav kawm ntawm cov kev sib tw tej zaum nws yuav tsis cuam tshuam rau tus cwj pwm ntawm cov khiav.

Roob ANP-kev cob qhia

Co Harbor yog zoo kawg nkaus tsub kom thaum lub sij hawm ib tug ntev haiv neeg nce toj. Yog hais tias koj muaj hmoo, thiab koj nyob hauv ib qho cheeb tsam nrog cuam kawb los yog mountainous roob hav, lub ANP-kev cob qhia yuav ua li cas, ntawm lub siab ntxiv nyob rau hauv qhov siab. Xav txog tej yam uas koj muaj ib tug lawv muaj ib tug ntev ntawm 15 km, qhov twg muaj plaub lifting, txhua yam uas yog hais txog 800 meters thiab, piv txwv li, ib tug 1.5 km. Overcoming ib ce nyob rau ntawm lawv theem API, koj yuav tau 20 feeb mus dhia nrog tib siv, uas yog siv nyob rau lub roob climbs.

Ntsiab txhia

Qhov kev cob qhia yuav ho txhim kho koj tus kheej tshaj plaws oxygen noj (IPC). Nws yog tau loj hlob xwb nyob rau hauv thaum ntxov xyoo ntawm kev cob qhia, thiab ces nce mus txog ib lub toj siab. Noj koj cov workouts nyob rau hauv thaum ntxov xyoo twb heev mob siab heev, nws yuav ua rau kom tau lub IPC tau siv. Txawm li cas los, lub co Harbor yog tau loj hlob nyob rau high school txhia feem pua IPC tshwm sim nyob rau hauv cov leeg hlwb.

Cov co Harbor yog nce thaum tau thaum txo lactate ntau lawm, raws li tau zoo raws li nws tus nqi ntawm neutralization qab. Qhov tseem ceeb tshaj txhia uas ua rau kom cov co chaw pib, yam nram qab no thov:

• tsub kom qhov luaj li cas thiab tus naj npawb ntawm mitochondria;
• tsub kom capillary ceev;
• tsub kom cov kev ua ntawm aerobic enzymes;
• tsub kom nyob rau hauv hemoglobin concentration.

Kom txoj kev kawm nyob rau hauv lub saib xyuas ntawm cob instructors los pab ua rau kom cov co Harbor thiab tau siab tau nyob rau hauv cov kev ua si.