ʻO nā mea āpau e ʻike e pili ana i nā Flex Muscle Slow- a me ka wikiwiki

Anter

• ʻO ke kumu o nā ʻiʻo ʻiʻo
• Twitch Twitch = Ke ahonui
• ʻO Twitch wikiwiki = Sprints
• He aha ka mea e hoʻoholo ai i nā ʻili o ka ʻeleu lohi a wikiwiki hoʻi i kekahi?
• Pehea e hoʻomaʻamaʻa ai i nā iwi ʻiʻo āpau
• He mea nui anei ka hoʻomaʻamaʻa ʻana no kāu ʻano ʻāʻī o ka ʻiʻo?
• Nānā no

Mahalo paha pehea kekahi mau mea haʻuki - e like me ka hōkū kinipōpō peku Megan Rapinoe a i ʻole CrossFit champ Tia-Clair Toomey - hana i ke ala a lākou e hana ai? Aia kekahi hapa o ka pane i loko o ko lākou mau ʻiʻo. ʻOi aku ka kikoʻī, ʻo ka lakio ma waena o ko lākou mau ʻiʻo wikiwiki a me nā ʻiʻo lohi.

Ua lohe paha ʻoe i nā ʻiʻo fiber lohi a wikiwiki hoʻi, akā ʻike maoli ʻoe he aha ia? Ma lalo iho nei, nā mea āpau āu e ʻike ai e pili ana i nā olonā, me ka pehea e hiki ai iā lākou ke kōkua i kekahi mau mea ʻaleʻale e hāpai i ʻelua manawa i ko lākou kino kaumaha a ʻo nā poʻe ʻē aʻe e holo i nā marathon sub-ʻelua mau hola, a inā paha ʻaʻole ʻoe e hoʻomaʻamaʻa me kou mau mākala i ka noʻonoʻo.

ʻO ke kumu o nā ʻiʻo ʻiʻo

E hoʻomākaukau no ka hoʻihoʻi hou ʻana i kāu papa biology kula kiʻekiʻe. ʻO nā mākala iwi nā mākia i pili i nā iwi a me nā aʻa āu e kaohi ai a ʻaelike mai hana ka mana, e like me kou puʻuwai a me kou ʻōpū. Hana ʻia lākou me nā pūʻolo o nā ʻiʻo i kapa ʻia he myocytes. ʻAe ʻae ʻia hiki i nā puʻupuʻu olonā āpau ke wāwahi ʻia i hoʻokahi o nā ʻāpana ʻelua: lohi-twitch (aka ʻano I) a me ka twitch wikiwiki (aka ʻano II).

E hoʻomaopopo i ka loaʻa ʻana o nā ʻiʻo ʻiʻo ma kahi pae micro super. No ka laʻana, ʻaʻole hiki iā ʻoe ke nānā aku i kahi ʻiʻo biceps a ʻōlelo, he ʻiʻo wikiwiki (a lohi paha) ia. Akā, "ʻo kēlā me kēia mākala he mau ʻāʻī puʻupuʻu wikiwiki a me nā olonā ʻāwīwī," i ʻōlelo ʻo Kate Ligler he mea hoʻomaʻamaʻa pilikino pilikino me MINDBODY. (ʻO ka ratio pololei e pili ana i nā mea e like me ka genetics a me ke ʻano hoʻomaʻamaʻa, akā e hele mākou i kēlā ma hope).

ʻO ka ʻokoʻa nui ma waena o nā ʻiʻo lohi a me ka wikiwiki-twitch ʻo 1) ko lākou "twitch speed" a me 2) ʻo ia ka ʻōnaehana ikehu a lākou e hoʻohana ai:

• ʻO ka wikiwiki twitch:"ʻO ka wikiwiki o Twitch e pili ana i ka wikiwiki o ka hoʻopaʻa ʻana o ka ʻiʻo ʻiʻo, a i ʻole nā ​​​​twitches, ke hoʻoulu ʻia," wahi a ka mea hoʻomaʻamaʻa haʻuki ʻo Ian Elwood, MA, ATC, CSCS, CF-1, ka mea nāna i hoʻokumu i ka Mission MVNT, kahi hale hoʻomaʻamaʻa ʻeha a me ke aʻo ʻana ma Okinawa, Iapana. .
• ʻŌnaehana ikehu: Aia kekahi mau ʻōnaehana ikehu nui e pāʻani nei i loko o kou kino ke hoʻoikaika kino. ʻO ia hoʻi, hoʻopuka ka ʻōnaehana aerobic i ka ikehu me ka hoʻohana ʻana i ka oxygen a ʻo ka ʻōnaehana anaerobic e hoʻoulu i ka ikehu me ka loaʻa ʻole o ka oxygen. Pono ka ʻōnaehana aerobic i ke kahe o ke koko e lawe i ka oxygen i nā mākala hana e hana i ka ikehu, e lawe ana i kahi manawa liʻiliʻi-e hoʻolilo iā ia i ʻōnaehana ikehu i makemake ʻia no ka hoʻohaʻahaʻa haʻahaʻa a me ka haʻahaʻa. I kēia manawa, huki ka ʻōnaehana anaerobic mai ka liʻiliʻi o ka ikehu i mālama pono ʻia i loko o kou ʻiʻo - ʻoi aku ka wikiwiki, akā ʻaʻole hiki ke ola ma ke ʻano he kumu ikehu no ka wā lōʻihi. (E ʻike hou aʻe: He aha ka ʻokoʻa ma waena o ka hoʻomaʻamaʻa Aerobic a me Anaerobic?).

Twitch Twitch = Ke ahonui

Hiki paha iā ʻoe ke noʻonoʻo i nā ʻiʻo puʻupuʻu lohi he Cardio Kings. I kekahi manawa, kapa ʻia ʻo "nā fibers ʻulaʻula" no ka mea ʻoi aku ka nui o nā kīʻaha koko, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka oxygen e hana i ka ikehu no kahi manawa lōʻihi loa.

ʻO ke ahi mālie-twitch muscle fibers (kuhi ʻoe!) ʻOi aku ka mālie ma mua o nā fibitch twitch wikiwiki, akā hiki ke ahi i kahi manawa lōʻihi no ka manawa lōʻihi ma mua o ka paʻi ʻana. "He kūpaʻa lākou i ka luhi," wahi a Elwood.

Hoʻohana nui ʻia nā ʻiʻo lohi lohi no ka haʻahaʻa haʻahaʻa a / a i ʻole nā ​​hoʻoikaika hoʻomanawanui. Noʻonoʻo:

• ʻO kahi marathon

• ʻauʻau ʻauʻau

• Triathlon

• Hele wāwae i ka ʻīlio

"ʻO ia nō nā olonā i hoʻohuli ʻia e kou kino i mua, no kēlā me kēia hana," i ʻōlelo ʻia e ke kauka chiropractic ʻo Allen Conrad, D.C., C.S.C.S. o Montgomery County Chiropractic Center ma Pennsylvania. Akā inā ʻoi aku ka mana o ka hana āu e hana nei ma mua o ka hiki ke hoʻohua i nā fibers slow-twitch, e kiʻi ke kino i nā ʻiʻo wikiwiki wikiwiki, a i ʻole.

ʻO Twitch wikiwiki = Sprints

Ma muli o ke kāhea ʻana o ke kino i kāu mau ʻiʻo wikiwiki i ka wā e pono ai ke hoʻohana i ka ikaika hou, hiki iā ʻoe ke kapa inoa i kēia mau Power Queens. He aha ka mea e ikaika ai lākou? "ʻOi aku ka lahilahi o nā olonā a ʻoi aku hoʻi ma mua o nā olonā lohi-twitch muscle," wahi a Elwood.

Ma keʻano laulā, "Hoʻohana liʻiliʻi a ʻaʻohe oxygen ka hoʻohana ʻana o nā ʻiʻo wikiwiki wikiwiki, hoʻopuka i ka mana me ka wikiwiki, a ʻoi aku ka maʻalahi o ka luhi," wahi āna. Akā no ka hoʻomaopopo pono ʻana i kēia ʻano o nā ʻiʻo ʻiʻo, pono ʻoe e ʻike aia ʻelua ʻano o nā ʻiʻo wikiwiki wikiwiki: ʻano IIa a me ke ʻano IIb.

ʻAno IIa (i kekahi manawa i kapa ʻia waena, hoʻololi, a kaulike paha) nā olonā i aloha ʻia o nā ʻano ʻelua ʻāpana o nā olonā (ʻAno I a me IIb). Hiki i kēia mau ʻiʻo ʻiʻo ke hoʻoulu i ka ikehu me ka oxygen (aerobic) a i ʻole ka loaʻa ʻole o ka oxygen (anaerobic).

ʻO kēia nā ʻiʻo ʻiʻo a mākou e hoʻohana ai no nā hana pōkole, akā pahū e like me:

• ʻO CrossFit WOD Fran (kahi superset o dumbbell thrusters a huki-i)

• 400m holo holo

• He kuʻekuʻe hope 5x5

Ma muli o ka lactic acid kahi hopena maʻa o ka ʻōnaehana anaerobic (kahi e hiki ai i kēia mau ʻiʻo muso ke hoʻohana no ka ikehu), ke ʻohi ʻana i kēia mau ʻiʻo musopa i ka hopena o ka ʻeha-maikaʻi loa o ka waikawa lactic i kūkulu ʻia i nā mākala — ke puhi nei kou mau mākala. a me he mea lā ʻaʻole hiki iā lākou ke hana hou. (E pili ana: Pehea e hoʻomaikaʻi ai i kāu paepae ʻakika Lactic).

ʻAno IIb (i kekahi manawa i kapa ʻia ʻAno IIx a i ʻole nā ​​olonā keʻokeʻo, no ka nele o nā kīʻaha koko) e kapa ʻia paha nā ʻāpana mākala ʻoi loa-twitch. "ʻO kēia mau ʻiʻo ʻiʻo ka wikiwiki o ka ʻoki ʻana," wahi a Elwood. ʻAʻole lākou "ʻoi aku ka ikaika" ma mua o ka lohi-twitch muscle fibers, hiki iā lākou ke hana i ka mana hou aʻe no ka mea e hana wikiwiki a pinepine lākou, wehewehe ʻo Ligler.

Hoʻopili wale ʻia e ke ala anaerobic, luhi pū lākou. No laila, he aha ke ʻano o nā hana i kapa ʻia i kēia mau ʻiʻo?

• 1 rep max deadlift

• 100m lālani

• 50yd dash

Ke aʻo ʻia (a e ʻike hou mākou i kēia ma lalo), ʻike ʻia nā fiber Type IIb no ka hoʻonui ʻana i ka nui a me ka wehewehe. (E pili pū ana: No ke aha i maʻalahi ai kekahi poʻe i ka hoʻomaʻamaʻa ʻana i ko lākou mau ʻiʻo).

He aha ka mea e hoʻoholo ai i nā ʻili o ka ʻeleu lohi a wikiwiki hoʻi i kekahi?

Eia hou, loaʻa i kēlā me kēia ʻiʻo kekahi o kēlā me kēia ʻano o ka fiber muscle. Hōʻike ka noiʻi i ka ratio pololei ano hoʻoholo ʻia e nā ʻāpana (a, ʻoiaʻiʻo leʻaleʻa: Aia kekahi mau hoʻokolohua DNA mai 23andMe, Helix, a me FitnessGenes i hiki ke hōʻike iā ʻoe inā makemake ʻoe i ka genetically i ka loaʻa ʻana o nā olonā i ka wikiwiki a i ʻole ka lohi o ka twitch muscle ma o ka hoʻāʻo ʻana i kahi mea i kapa ʻia kāu ʻaoʻao ACTN3) . Akā "ʻo ka pae hana a me kāu koho ʻana i nā haʻuki a me nā hana hiki ke hoʻololi nui," wahi a Steve Stonehouse, ka mea hoʻomaʻamaʻa pilikino i hōʻoia ʻia e NASM, ka mea hoʻokele holo i hōʻoia ʻia e USATF, a me ke alakaʻi o ka hoʻonaʻauao no STRIDE, kahi keʻena holo i loko.

ʻO ka poʻe hoʻomaʻamaʻa ʻole, hana ʻole i ka poʻe maʻa mau ma kahi o 50-50 hui o nā puʻupuʻu puʻupuʻu a me ka wikiwiki, e like me kā Ligler. Eia naʻe, ʻoi aku ka maʻamau o ka poʻe haʻuki ikaika (sprinters, Olympic Lifters) i luna o 70-pakeneka wikiwiki-twitch (Type II), a ua hōʻike ʻia ka poʻe haʻuki hoʻomanawanui (marathoners, triathletes) i ka piʻi ʻana o 70-80% slow-twitch ( type I), wahi a ia.

Hiki i kekahi ʻano nui o nā ʻano pulupulu i loko o ka mea haʻuki like. "Ua hoʻopaʻa ʻia nā ʻokoʻa i nā ʻano ʻano fiber ma waena o nā lālā koʻikoʻi a me nā lālā ʻole i ka poʻe haʻuki," wahi a Elwood, ʻo ia ka mea e hōʻike ai i ka hoʻololi ʻana o nā ʻiʻo-fibers e pili ana i ke ʻano o ke aʻo ʻana iā lākou. ʻAno maikaʻi, ʻaʻole?

Eia ka mea: ʻaʻole ʻoe e nalowale a loaʻa paha nā ʻiʻo ʻiʻo, pololei. Akā, i ka wā o ka hoʻomaʻamaʻa marathon, hiki i kekahi o kāu mau ʻāʻī puʻupuʻu wikiwiki ke hoʻolilo i nā olonā i lohi-twitch i mea e kākoʻo ai i kāu mau hoʻomaʻamaʻa hoʻomaʻamaʻa. Me ka komo ʻole ʻana i loko o ka mauʻu, hiki ke hana kēia no ka mea "ʻo kekahi o kā mākou mau ʻiʻo ʻiʻo he mau ʻiʻo ʻiʻo hybrid, ʻo ia ka mea hiki ke hele i kēlā me kēia ala," wahi a Elwood. "ʻAʻole ia he hoʻololi maoli i ka ʻano fiber akā ʻoi aku ka nui o ka hoʻololi ʻana mai kēia mau fiber hybrid i kēlā mau ʻano nui ʻekolu." No laila, inā ma hope o ka hoʻomaʻamaʻa ʻana i ka marathon hiki iā ʻoe ke hoʻolei i kāu mau mile no nā papa hoʻomoana boot, hiki i kēlā mau fibers hybrid ke hoʻi i hope i ka twitch wikiwiki inā hoʻomaka ʻoe e hoʻomaʻamaʻa me nā plyometric, no ka laʻana.

He manaʻo maʻamau ka hana nui o ka makahiki i ka haki ʻana o ka ʻiʻo, akā ʻaʻole ʻoiaʻiʻo. Ke ulu aʻe ʻoe, ʻoi aʻe paha ka lohi lohi ma mua o nā ʻiʻo ʻiʻo wikiwiki, akā ʻōlelo ʻo Ligler no ka mea ʻoi aku ka liʻiliʻi o ka poʻe i ka hāpai ʻana i ko lākou wā ʻelemakule, no laila e hoʻoikaika ka hoʻomaʻamaʻa ʻana i ke kino e hoʻohuli i kekahi o nā nāʻiʻo muscle wikiwiki i nā mea lohi. (E pili ana: Pehea e hoʻololi ai kāu hana maʻamau i kou wā ʻelemakule) .

ICYWW: Ua kaupalena ʻia ka noiʻi e pili ana i ka hakihaki ʻana o ka ʻiʻo ʻiʻo e ka wahine, akā ʻo ka mea i waho e hōʻike ana he ʻoi aku ka nui o nā ʻiʻo lohi o ka wahine ma mua o nā kāne. Eia nō naʻe, ʻōlelo ʻo Ligler ʻo ka ʻokoʻa o ka hana hoʻoikaika kino ma waena o nā kāne a me nā wahine e iho i nā ʻokoʻa hormonal, ʻaʻole ʻokoʻa ʻokoʻa o ka lakio ʻiʻo-fiber.

Pehea e hoʻomaʻamaʻa ai i nā iwi ʻiʻo āpau

Ma ke ʻano he manamana lima, ʻōlelo ʻo Conrad haʻahaʻa-kaumaha, hoʻomaʻamaʻa ikaika repetition kiʻekiʻe (barre, Pilates, kekahi mau kahua hoʻomoana), a me ka haʻahaʻa-ʻoi loa, ʻoi aku ka lōʻihi o ka hoʻomaʻamaʻa puʻuwai puʻuwai (holo, paikikala, hoe waʻa, paikikala hoʻouka kaua, ʻauʻau, a pēlā aku. .) e hoʻopaʻa i kāu mau ʻiʻo lohi lohi. A ʻo ka hoʻomaʻamaʻa ikaika kiʻekiʻe, ʻoi aku ke kaumaha, haʻahaʻa haʻahaʻa i ka hoʻomaʻamaʻa ikaika (CrossFit, powerlifting, weightlifting) a me ka ikaika kiʻekiʻe, pōkole lōʻihi cardio a me ka hoʻomaʻamaʻa mana (plyometrics, track sprints, rowing intervals) e hoʻopaʻa i kāu mau ʻiʻo wikiwiki wikiwiki. .

No laila, ʻo ka hoʻokomo ʻana i nā ʻano ikaika a me nā hoʻomaʻamaʻa aerobic i kāu hoʻomaʻamaʻa hoʻomaʻamaʻa hoʻokahi ala e hoʻopaʻa ai i nā ʻano o nā ʻiʻo ʻiʻo, wahi āna.

He mea nui anei ka hoʻomaʻamaʻa ʻana no kāu ʻano ʻāʻī o ka ʻiʻo?

Eia kahi e maʻalea ai: ʻo ʻoe hiki e hoʻomaʻamaʻa me kou mau ʻiʻo kikoʻī i ka noʻonoʻo, ʻaʻole maopopo ka poʻe akamai he pono ka nānā ʻana i ke ʻano o ka ʻiʻo.

ʻO ka hope loa, "e hana wale nā ​​fibers i nā mea e pono ai lākou e hoʻomaikaʻi iā ʻoe i kēlā me kēia aʻo āu e hana nei," wahi a Elwood. "ʻO kāu pahuhopu ka hoʻomaʻamaʻa ʻana no kāu olakino kikoʻī a i ʻole pahuhopu haʻuki, a me ka hilinaʻi e hoʻololi ʻia kāu mau olonā e like me ka mea e pono ai e kōkua iā ʻoe ma laila." Inā ʻoi aku ka maikaʻi o ke olakino holoʻokoʻa kāu pahuhopu, pono ʻoe e hoʻohui i kahi hui o ka ikaika a me ka cardio, hoʻohui ʻo ia. (E nānā: Eia ke ʻano o ka wiki kaulike kūpono o nā haʻawina)

No laila, hiki i ka noʻonoʻo e pili ana i kāu mau olonā ke kōkua iā #seriousathletes e hoʻokō i kā lākou mau pahuhopu? Malia paha. Akā, pono anei i ka hapa nui o nā kānaka? ʻAʻole paha. Eia naʻe, ʻo ka ʻike hou aku e pili ana i ke kino a me ke ʻano o ka hoʻololi ʻana ʻaʻole ia he mea ʻino.

Nānā no