Yakamata Ku Kasance Masu Yin Wadannan Nau'ikan Cardio guda uku

Wadatacce

• Tushen hanyoyin Metabolic
• Hanyar Phosphagen = Sprints
• Hanyar Glycolytic = Tsawon Tsawon Lokaci
• Hanyar Oxidative = Aikin Juriya
• Dalilin da yasa Hanyoyin Metabolic ke da mahimmanci
• Yadda ake Haɗa Horar da Ciwon Gona a Cikin Ayyukanka
• Bita don

Lokacin da kuka yi tunani game da fa'idodin motsa jiki, ƙila ku yi tunani game da ribar da kuke iya gani, ji, da aunawa-Biceps na sun fi girma! Dagawa abu abu ya fi sauki! Na gudu ba tare da na so in mutu ba!

Amma kun taɓa yin tunani game da yadda heck ɗin jikin ku ke samun kuzarin yaƙi da nauyi, gudanar da dogayen hanyoyi, ko ɗaukar aji na HIIT, kuma menene ainihin abin da zai faru don sauƙaƙe tafiya ta gaba? Amsar ta zo ne ga manyan tsarin makamashi guda uku na jiki (wanda ake kira hanyoyin rayuwa), wanda ke rura wutar duk wani abu da kuke yi. (Mai alaƙa: Mahimman Bayanai akan Tsarin Makamashi na Aerobic da Anaerobic)

Fahimtar hanyoyin hanyoyin rayuwa na iya taimakawa zaku iya horarwa tare da ƙarin niyya, ba kawai don aikin motsa jiki ba har ma don rayuwa.

Tushen hanyoyin Metabolic

Kafin shiga cikin nitty-gritty na hanyoyin rayuwa, dole ne ku fahimci cewa jikin ku yana amfani da abinci don makamashi ta hanyar canza shi zuwa ATP (adenosine triphosphate). Natasha Bhuyan, MD, mai ba da Likitan Oneaya. Ainihin, ATP yana yi wa jikin ku abin da man fetur ke yi wa mota: yana ci gaba da gudana.

Saboda jikinka ba zai iya adana tan na ATP ba, kana ci gaba da yin ƙari. Jikin ɗan adam yana da tsarin daban-daban guda uku (hanyoyin metabolic) waɗanda zai iya amfani da su don samar da ATP: hanyar phosphagen, hanyar glycolytic, da hanyar oxidative, in ji Dave Lipson CrossFit Level 4 Trainer and Founder of Thundr Bro, dandamalin motsa jiki na ilimi. "Duk ukun suna aiki tare koyaushe, amma za su juya su zama babban injin, gwargwadon irin motsa jikin da kuke yi, tsawon lokacin da kuke yi, da ƙarfin ku."

Hanyar Phosphagen = Sprints

Hanyar phosphagen (wanda kuma ake kira hanyar phosphocreatine) yana amfani da sinadarin creatine phosphate don yin ATP. sosai da sauri. Kamar, kiftawa kuma za ku rasa shi.

Babu creatine phosphate da aka adana sosai a cikin tsoka, don haka akwai iyakataccen adadin kuzari da ake samu. "Kuna iya bayyana iko da yawa ta amfani da wannan hanyar, amma ba na dogon lokaci ba," in ji Lipson. A zahiri, yana ɗaukar kusan daƙiƙa 10. To yaushe kuke amfani da wannan injin? Duk lokacin da kuke bayyana kashi 100 na ƙarfin ku ko ƙarfin ku. Yi tunani:

• Gudun mita 100
• Yin iyo 25-yadi
• 1 rep max deadlift

Iya. Lipson ya ce "Ko da yawan maimaitawa kowane minti 3 na mintina 15 ya shiga cikin wannan rukunin." (Mai alaƙa: Abin da Kuna Bukatar Sanin Game da Horowa tare da 1 Rep Max)

"Horar da wannan tsarin zai inganta saurin fashewar ku, ƙarfin ku, da ƙarfin ku don haka za ku iya tsalle sama, tsere da sauri, da yin jifa da ƙarfi," in ji David Greuner, MD na NYC Surgery Associates.

Hanyar Glycolytic = Tsawon Tsawon Lokaci

Kuna iya tunanin hanyar glycolytic azaman injin "tsakiya". Lokacin da kake amfani da wannan hanyar, jikinka da farko yana rushe glycogen-wanda ya fito daga tushen carbohydrate-zuwa ATP, ya bayyana Melody Schoenfeld, CSCS, wanda ya kafa Flawless Fitness a Pasadena, CA. Wannan yana sa jiki ya zama mai inganci sosai ta amfani da glycogen don makamashi ta hanyar aiwatar da ake kira glycolysis. (Shi ya sa, idan kun kasance a kan abincin keto za ku iya samun wahala lokacin horarwa a ƙarfi saboda shagunan glycogen ɗinku sun yi ƙasa sosai.)

Schoenfeld ya ce "Wannan hanyar tana ba da saurin samar da kuzari don motsa jiki na kusan daƙiƙa 90," in ji Schoenfeld. Wannan na iya haɗawa da abubuwa kamar:

• Gudun mita 400
• Dauke nauyi na ɗan gajeren lokaci
• Wasannin da ke buƙatar fashewar hanzari, kamar kwando,
• Shirye-shiryen horo na tazara mai ƙarfi

Importantaya daga cikin mahimmin ma'ana: "Ba tsawon lokacin aikinku bane ke ƙayyade hanyar da kuke ciki," in ji Lipson. "Idan kuna yin 30 zuwa 60 seconds na aiki, sannan ku huta 30 seconds kafin ku sake maimaitawa, har yanzu kuna cikin hanyar glycolytic." (Mai alaƙa: Shin Dole ne ku Yi HIIT Don Kasancewa Fitt?)

Idan kun taɓa yin motsa jiki mai ƙalubale mai nisa, tabbas kun saba da raɗaɗi-mai kyau, ƙonawa na haɓakar lactic acid a cikin tsokoki. Wancan saboda lactic acid shine ɓarna ta hanyar hanyar glycolytic. "Lactic acid yana karuwa a cikin tsokoki, yana haifar da ciwo da gajiya, wanda ke sa ya zama da wuya a kula da karfi," in ji Dokta Bhuyan. (An san wannan a matsayin ƙofar lactic).

Labari mai dadi: Yayin da kuke horarwa akan hanyar glycolytic, za ku zama mafi inganci wajen ƙirƙirar ATP, don haka kuna haifar da ƙarancin sharar gida, in ji Dokta Bhuyan. A ƙarshe, wannan yana nufin za ku iya motsa jiki a wannan ƙarfin na tsawon lokaci. Lipson ya kara da cewa "Kuna samun babban kudin ku a nan." Misali, ƙona kitse da haɓaka haɓakar ku shine kawai fa'idodin HIIT.

Hanyar Oxidative = Aikin Juriya

Tushen hanyar oxyidative na tushen mai shine mai. Ana kiran shi hanyar oxidative saboda yana buƙatar oxygen don samar da ATP, in ji Dokta Greuner. Don haka tsarin phosphagen da glycolytic sune anaerobic da kada ku bukatar oxygen; hanyar oxyidative shine aerobic, ma'ana yana yi. Ba kamar tsarin phosphagen da glycolytic ba, tsarin aerobic na iya samar da makamashi mai yawa na dogon lokaci, in ji Schoenfeld. (Mai Alaƙa: Ya Kamata Na Yi Aiki A Yankin Kona Mai?)

"Mutane da yawa suna motsa jiki a wannan hanya," in ji Dr. Bhuyan. Idan kun kasance marathoner ko rayuwa kuma kuna numfashi ta hanyar jinkirin-da-tafi (ko LISS), tabbas hakan gaskiya ne a gare ku. Hanyar oxidative ita ce abin da ake amfani da shi yayin motsa jiki wanda a al'adance an kasafta shi azaman "cardio".

• Ayyukan rayuwar yau da kullun
• Guga na minti 30
• Mintuna 40 akan elliptical
• Keke 20 mil

Haka ne, wannan yana shiga cikin wasa lokacin da kuke motsa jiki, amma kuma shine abin da ke sa mu taƙama a rayuwa-ko muna kallo. Digiri, shirya abinci, ko shawa.

Kodayake hanyar oxyidative koyaushe tana aiki, tsarin oxyidative na canza mai zuwa makamashi yana ɗaukar lokaci mai tsawo fiye da hanyoyin anaerobic, in ji ta. "Wannan shine dalilin da ya sa ake la'akari da mafi kyawun nau'in samar da makamashi." Da zarar an fara, tsarin ne ke ba ku damar ci gaba da ayyukan jimiri kamar keken dutse, tseren marathon, da yin iyo.

Hanyar oxidative tana da matukar dacewa, in ji Sanjiv Patel, MD, likitan zuciya a MemorialCare Heart & Cibiyar Vascular a Cibiyar Kiwon Lafiya ta Orange Coast a Fountain Valley, CA. Wannan yana nufin yawan amfani da shi, mafi kyawun aiki. Duk wanda ya taɓa yin kujera-zuwa-5K ya san wannan lamarin gaskiya ne. "Horon hanyar oxidative (ko aerobic) na iya samun fa'idodi masu kyau ga zuciya da asarar mai," in ji shi. (Duba: Ba kwa buƙatar Yin Cardio don Rage Nauyi-Amma Akwai Kama)

Dalilin da yasa Hanyoyin Metabolic ke da mahimmanci

Mutane da yawa sun kware a ɗayan waɗannan hanyoyin rayuwa yayin da suke yin watsi da ayyukan da ke horar da sauran biyun. Amma yana da matukar mahimmanci a horar da duka ukun don haka jikin ku ya fi dacewa wajen amfani da kuzari a kowane yanayi, in ji Dokta Bhuyan.

Kuma tsarin guda uku ba su bambanta da juna ba: Yin Tabata sprints zai sa ku zama mai tsere mai nisa mafi kyau, kamar yadda horar da marathon zai iya inganta yadda sauri za ku iya murmurewa daga ajin HIIT.

Lipson ya kara da cewa "Yin aiki da dukkan ukun zai sa ku zama 'yan wasa da suka kware sosai." (Shi ya sa amsar tambayar da ta daɗe: "Wanne Ya Fi Kyau: Gudu da sauri ko Ya Fi tsayi?" duka biyu.)

Yadda ake Haɗa Horar da Ciwon Gona a Cikin Ayyukanka

Don haka ta yaya kuke haɓaka iyawa a cikin duk hanyoyin rayuwa guda uku? " Horowa da iri-iri shine mabuɗin don yin aiki da hankali, ba da wahala ba," in ji Dokta Bhuyan. Sauya ayyukan motsa jiki a cikin mako don haɗa motsa jiki wanda ke horar da kowane tsari. (Mai alaƙa: Ga Yadda Daidaitaccen Ma'auni na Makon Ayyuka Yayi kama)

Wannan na iya zama kamar mako guda tare da:

• Ayyukan motsa jiki na tazara, 5K da aka ƙayyade ko gudu na ɗan lokaci, da kuma dogon gudu
• Ayyuka biyu na ɗaga nauyi mai nauyi, yin tuƙi 10K, da CrossFit WOD ko ajin HIIT
• Ajin hawan keke, hawan keke mai tsayi/ sannu-sannu, da motsa jiki na babur

ICYWW: Za ku iya haɗa hanyoyi biyu zuwa motsa jiki guda ɗaya? Misali, gwada 1 ko 3 rep max (hanyar phosphagen) sannan kuyi wannan aikin motsa jiki na TRX HIIT (hanyar glycolytic). Lipson ya ce eh. "Amma idan dole ne ku dace da duka waɗannan a cikin zaman guda ɗaya, za ku iya rasa ƙarfin aikin motsa jiki saboda yana ɗaukar lokaci mai tsawo don dumi kanku har zuwa max daya. Akwai ko da yaushe hadarin cewa duka biyu suna sadaukarwa." (Mai Alaƙa: Shin Dokar** Umarni * Kuna Yin Ayyukanku Suna da mahimmanci?)

Idan wannan duka yana da ban sha'awa sosai, yi numfashi: "Ga yawan jama'a, ina son ganin ƙarin mutane suna motsa jiki-lokaci," in ji Dokta Patel. Don haka idan kun kasance sababbi don yin aiki, shawararsa ita ce ku tsaya da abin da kuke jin daɗi.

Amma idan kun bugi tudun ruwa ko kuna son zama kamar yadda ya kamata? Shirin horo wanda ke amfani da duk hanyoyin rayuwa guda uku na iya taimaka muku haɓakawa.

Bita don