E hana paha ʻoe i kēia ʻekolu ʻano o Cardio

Anter

• Nā Kumu o nā Ala Metabolic
• Ke Ala Phosphagen = Sprints
• Alanui Glycolytic = Nā Manawa Lōʻihi
• AlanuiʻOxidative = Hana Manaʻo
• No ke aha he mea nui ka Metabolic Pathways
• Pehea e hoʻokomo ai i ka hoʻomaʻamaʻa Metabolic i kāu mau hana
• Nānā no

Ke noʻonoʻo ʻoe i nā pōmaikaʻi o ka hoʻomaʻamaʻa, noʻonoʻo paha ʻoe i nā loaʻa āu e ʻike ai, ʻike, a ana-Ua ʻoi aku ka nui o kaʻu biceps! ʻOi aku ka maʻalahi o ka hāpai ʻana i kēlā mea! Ua holo wale wau me ka makemake ʻole e make!

Akā, ua noʻonoʻo paha ʻoe pehea e loaʻa ai i kou kino ka ikaika e kuʻekuʻe kaumaha, holo i nā ala lōʻihi, a i ʻole e lawe i kahi papa HIIT, a he aha ka mea e maʻalahi ai ka hele a puni? E iho mai ka pane i nā ʻōnaehana ikehu nui ʻekolu o ke kino (i kapa ʻia hoʻi nā alapiʻi metabolic), kahi e wahie ai i kēlā me kēia mea āu e hana ai. (Pili: Ke kumu o kāu ʻōnaehana aerobic a me Anaerobic Energy)

ʻO ka hoʻomaopopo ʻana i nā ala metabolic hiki ke kōkua iā ʻoe e hoʻomaʻamaʻa me ka manaʻo hou aku, ʻaʻole wale no ka hana hoʻoikaika kino akā no ke ola pū kekahi.

Nā Kumu o nā Ala Metabolic

Ma mua o ke komo ʻana i ka nitty-gritty o nā ala metabolic, pono ʻoe e hoʻomaopopo e hoʻohana ana kou kino i ka meaʻai no ka ikehu ma ka hoʻololi ʻana iā ia i ATP (adenosine triphosphate). "ʻO ka ATP kahi mole i mālama ʻia i loko o ko mākou mau ʻiʻo a ʻo ia ke kumu pololei o ka ikehu no ka ʻoki ʻana i ka ʻiʻo i ke ola a me ka hoʻoikaika kino," wehewehe ʻo Natasha Bhuyan, M.D., kahi mea hoʻolako lāʻau hoʻokahi. ʻO ke kumu, hana ʻo ATP i kou kino i ka mea e hana ai ka wahie i kahi kaʻa: e holo mau ana.

Ma muli o ka hiki ʻole i kou kino ke mālama i kahi tona o ATP, ke hana nei ʻoe i nā mea hou aku. ʻEkolu mau ʻōnaehana like ʻole o ke kino kanaka (nā ala metabolic) hiki iā ia ke hoʻohana no ka hana ʻana i ka ATP: ke ala phosphagen, ke ala glycolytic, a me ke ala oxidative, wehewehe ʻo Dave Lipson CrossFit Level 4 Trainer and Founder of Thundr Bro, kahi kahua hoʻonaʻauao hoʻonaʻauao. "Ke hana pū nei nā mea ʻekolu a pau, akā e lilo lākou i ʻenekini mana, kaukaʻi ʻia i ka hana āu e hana nei, pehea ka lōʻihi o kāu hana ʻana, a me ka ikaika."

Ke Ala Phosphagen = Sprints

ʻO ke ala phosphagen (i kapa ʻia ʻo ke ala phosphocreatine) hoʻohana i ka mole creatine phosphate e hana i ka ATP loa wikiwiki. E like, blink a hala ʻoe iā ia.

ʻAʻohe nui o ka phine phineate i waiho ʻia i loko o ka mākala, no laila aia ka palena o ka ikehu i loaʻa. "Hiki iā ʻoe ke hōʻike i ka mana nui me ka hoʻohana ʻana i kēia ala, akā ʻaʻole no ka lōʻihi loa," wahi a Lipson. I ka ʻoiaʻiʻo, mau wale nō ma kahi o 10 kekona. No laila i ka manawa hea ʻoe e hoʻohana nei i kēia ʻenekini? Ke hōʻike nei ʻoe i ka 100-pakeneka o kou mana a i ʻole ka ikaika. Noʻonoʻo:

• 100-mika holo holo
• 25-ʻauʻau
• 1 rep max deadlift

ʻAe. "ʻOiai ʻo 1 rep max i kēlā me kēia 3 minuke no 15 mau minuke e hāʻule i kēia mahele," wahi a Lipson. (Pili: He aha kāu e ʻike ai e pili ana i ka hoʻomaʻamaʻa ʻana me kāu 1 Rep Max)

"ʻO ka hoʻomaʻamaʻa ʻana i kēia ʻōnaehana e hoʻomaikaʻi i kou wikiwiki pahū, ikaika, a me kou mana i hiki iā ʻoe ke lele kiʻekiʻe, holo wikiwiki, a hoʻolei ikaika," wahi a David Greuner, M.D. o NYC Surgical Associates.

Alanui Glycolytic = Nā Manawa Lōʻihi

E noʻonoʻo paha ʻoe e pili ana i ke ala glycolytic ma ke ʻano he ʻenekini "waena". Ke hoʻohana nei ʻoe i kēia ala, hoʻokaʻawale nui kou kino i ka glycogen-e loaʻa mai nā kumu carbohydrate-i loko o ATP, wehewehe ʻo Melody Schoenfeld, C.S.C.S., ka mea nāna i hoʻokumu i Flawless Fitness ma Pasadena, CA. Hana maikaʻi kēia i ke kino i ka hoʻohana ʻana i ka glycogen no ka ikehu ma o ke kaʻina i kapa ʻia ʻo glycolysis. (ʻO ia ke kumu, inā ʻoe i ka papaʻai keto hiki paha iā ʻoe ke paʻakikī e hoʻomaʻamaʻa i ka ikaika no ka mea haʻahaʻa loa kāu mau hale kūʻai glycogen.)

"Ke hāʻawi nei kēia ala i kahi kumu wikiwiki o ka ikehu no ka hoʻoikaika kino a hiki i kahi 90 kekona," wehewehe ʻo Schoenfeld. Hiki ke hoʻopili i nā mea e like me:

• 400-mika holo holo
• Ka hāpai ʻana i nā mea kaumaha no nā wā pōkole
• ʻO nā haʻuki e koi ana i nā wikiwiki o ka wikiwiki, e like me ka kinipōpō hīnaʻi,
• Nā papahana hoʻomaʻamaʻa wā waena kiʻekiʻe-ikaika

Hoʻokahi mea nui: "ʻAʻole ʻo ka lōʻihi holoʻokoʻa o kāu hoʻomaʻamaʻa e hoʻoholo ai i ke ala āu e hele ai," wehewehe ʻo Lipson. "Inā ʻoe e hana 30 a 60 kekona o ka hana, a laila hoʻomaha i 30 kekona ma mua o ka hana hou ʻana, aia nō ʻoe i ke ala glycolytic." (Pili: Pono ʻoe e hana HIIT i mea pono?)

Inā ua hana ʻoe i kahi hoʻomaʻamaʻa paʻakikī, ua kamaʻāina paha ʻoe i ka ʻeha-maikaʻi a me ka wela o ka waika lactic e kūkulu nei i loko o kou mau ʻiʻo. ʻO ia no ka mea he neoneo nā huahana lactic o ke ala glycolytic. "Kūkulu ʻo Lactic acid i nā mākala, e hōʻeha ai i ka ʻeha a me ka luhi, kahi mea paʻakikī e mālama i ka ikaika," i wehewehe ai ʻo Kauka Bhuyan. (Ua ʻike ʻia kēia ʻo kou paepae lactic).

Nūhou maikaʻi: ʻO ka nui o kou hoʻomaʻamaʻa ma ke ala glycolytic, ʻoi aku ka maikaʻi o ka lilo ʻana i ATP, no laila e hōʻemi i ka ʻōpala, wahi a Dr. Bhuyan. ʻO ka hope, ʻo ia ka hiki iā ʻoe ke hoʻoikaika i kēlā ikaika no ka lōʻihi. "Loaʻa iā ʻoe kahi pānaʻi nui ma ʻaneʻi," wahi a Lipson. ʻO kahi laʻana, ʻo ka puhi ʻana i ka momona a hoʻonui i kāu metabolism he ʻelua wale nō ia o nā pono o HIIT.

AlanuiʻOxidative = Hana Manaʻo

He momona ka kumu wahie mua o ke ala oxidative. Kapa ʻia ia ala ala oxidative no ka mea koi ia oxygen i mea e hana ai i ATP, wehewehe ʻo Dr. Greuner. No laila he anaerobic nā ʻōnaehana phosphagen a me glycolytic mai hana makemake i ka oxygen; ʻo ke ala oxidative he aerobic, ʻo ia hoʻi hana ia. ʻAʻole like me ka ʻōnaehana phosphagen a me glycolytic, hiki i ka ʻōnaehana aerobic ke hāʻawi i ka nui o ka ikehu no ka manawa lōʻihi, wahi a Schoenfeld. (E pili ana: Pono au e hana ma ka ʻāpana puhi momona?)

"Nui ka poʻe e hoʻoikaika kino i kēia ala wale nō," wahi a Kauka Bhuyan. Inā he marathoner ʻoe a ola a hanu paha e ka cardio lohi a hele (a i ʻole LISS), he ʻoiaʻiʻo paha ia nāu. ʻO ke ala oxidative ka mea i hoʻohana ʻia i ka wā hoʻoikaika kino i hoʻokaʻawale ʻia ʻo "cardio".

• Nā hana ola o kēlā me kēia lā
• 30-minuke jogging
• 40 mau minuke ma ka elliptical
• Ke holo paikikala 20 mile

ʻAe, hiki i kēia ke pāʻani ke hana ʻoe, akā ʻo ia ka mea e humu ai i ke ola-ke nānā nei paha mākou ʻO ke kēkelē, ka hoʻomākaukau ʻana i ka meaʻai, a i ʻole ka ʻauʻau ʻana.

ʻOiai ke hana mau nei ke ala oxidative, ʻo ke kaʻina hana oxidative o ka hoʻohuli ʻana i ka momona i ka ikehu e ʻoi aku ka lōʻihi ma mua o nā anaerobic, ua wehewehe ʻo ia. "ʻO ia ke kumu i manaʻo ʻia ai ke ʻano lohi loa o ka hana ʻana i ka ikehu." I ka hoʻomaka ʻana, ʻo ia ka ʻōnaehana e hoʻomau iā ʻoe no nā hana hoʻomanawanui e like me ke kaʻa mauna, ka holo marathon, a me ka ʻauʻau lōʻihi.

Hoʻololi nui ke ala oxidative, wahi a Sanjiv Patel, MD, kauka maʻi maʻi ma MemorialCare Heart & Vascular Institute ma Orange Coast Medical Center ma Fountain Valley, CA. ʻO ia ka nui o kāu hoʻohana ʻana iā ia, ʻoi aku ka maikaʻi o ka hana. ʻO ka mea i hana i kahi moe-a-5K ʻike ʻo ia he ʻoiaʻiʻo. "Hiki i ke hoʻomaʻamaʻa ala oxidative (a i ʻole aerobic) ke loaʻa nā pōmaikaʻi maikaʻi loa i ka puʻuwai a me ka lilo o ka momona," i ʻōlelo ʻo ia. (E nānā: ʻAʻole pono ʻoe e hana iā Cardio e lilo i ka kaumaha-akā aia kahi hopu)

No ke aha he mea nui ka Metabolic Pathways

Hoʻomaʻamaʻa ka hapa nui o kekahi i kekahi o kēia mau ala metabolic ʻoiai mālama ʻole i nā hana e hoʻomaʻamaʻa i nā mea ʻē aʻe ʻelua. Akā he mea nui ia e hoʻomaʻamaʻa i nā mea ʻekolu āpau i lilo ai kou kino i mea maikaʻi i ka hoʻohana ʻana i ka ikehu i nā hanana āpau, wahi a Dr. Bhuyan.

A ʻaʻole ʻokoʻa maoli nā ʻōnaehana ʻekolu: ʻO ka hana ʻana i nā sprints Tabata e lilo ʻoe i mea holo lōʻihi ʻoi aku ka maikaʻi, e like me ke aʻo ʻana no ka marathon hiki ke hoʻomaikaʻi i ka wikiwiki e hiki ai iā ʻoe ke hoʻōla mai kahi papa HIIT.

"ʻO ka hana ʻana i nā mea ʻekolu e hoʻolilo iā ʻoe i mea haʻuki holomua," wahi a Lipson. (ʻO ia ke kumu o ka pane i ka nīnau kahiko: "ʻO wai ka ʻoi aku ka maikaʻi: Holo wikiwiki ʻoi aku ka lōʻihi?" ʻO ia lāua ʻelua.)

Pehea e hoʻokomo ai i ka hoʻomaʻamaʻa Metabolic i kāu mau hana

No laila pehea ʻoe e hoʻomohala ai i ka hiki i nā ala metabolic ʻekolu? "ʻO ke hoʻomaʻamaʻa ʻana me nā mea like ʻole ke kī o ka hana ʻana ma ke akamai, ʻaʻole ʻoi aku ka paʻakikī," wahi a Kauka Bhuyan. E hoʻololi i kāu mau haʻawina i loko o ka pule e hoʻokomo i ka hoʻomaʻamaʻa e hoʻomaʻamaʻa i kēlā me kēia ʻōnaehana. (E pili pū ana: Eia ke ʻano o ka wiki kaulike kūpono o nā hana hoʻomaʻamaʻa)

E nānā paha kēlā me hoʻokahi pule me:

• ʻO nā papa hana holo waena, 5K manawa a i ʻole he tempo holo, a kahi holo lōʻihi
• ʻElua mau haʻuki hoʻoikaika kaumaha, ka hoe ʻana he 10K, a me kahi papa CrossFit WOD a i ʻole HIIT.
• He papa paikikala, kahi holo paikikala lōʻihi / lohi, a me ka hoʻoikaika kino paikikala

ICYWW: Hiki iā ʻoe ke hoʻohui i ʻelua ala i hoʻokahi hana? No ka laʻana, e hoʻāʻo i kahi 1 a i ʻole 3 rep max (alanui phosphagen) a laila e hana i kēia hoʻomaʻamaʻa TRX HIIT (alanui glycolytic). ʻ sayslelo ʻo Lipson ʻae. "Akā inā pono ʻoe e hoʻopili i nā mea ʻelua i loko o ke kau like, malia paha e lilo ʻoe i ka ikaika o ka hoʻomaʻamaʻa no ka mea he lōʻihi ka manawa e hoʻomehana ai iā ʻoe iho i hoʻokahi rep max. (Related: He mea nui anei ka *Order* i kou hooikaika kino?)

Inā he luhi maoli kēia a pau, e lawe i ka hanu: "No ka heluna lehulehu, makemake wau e ʻike i nā poʻe hou aʻe e hoʻomaʻamaʻa ana i ka wā," wahi a Dr. Patel. No laila inā he mea hou ʻoe i ka hana ʻana, kāna manaʻo e pili pū me kāu e leʻaleʻa ai.

Akā inā ua pā ʻoe i kahi pāpū a makemake paha ʻoe e lilo i mea kūpono e like me ka hiki? ʻO kahi papahana hoʻomaʻamaʻa e hoʻohana i nā ala metabolic ʻekolu e hiki ke kōkua iā ʻoe e pae i luna.

Nānā no