Muaj misconception txog lactic acid ntawm ncaws pob thiab kev ua si enthusiasts. Txawm li cas los xij, muaj ntau txoj kev tshawb fawb txog lactic acid nyob rau hauv xyoo tas los uas debunks ntau ntawm cov tswv yim hais tias lactate impairs kev ua tau zoo. Qhov tseeb, tam sim no nws ntseeg tau tias lactic acid tau muab lwm qhov roj rau cov leeg ua haujlwm.
Lactic Acid yog dab tsi?
Lactic acid yog tsim los ntawm qabzib thiab siv los ntawm cov leeg ua haujlwm rau lub zog.
Tam sim no nws xav hais tias mob hlwb hloov cov suab thaj los yog glycogen mus rau lactic acid. Lub lactic acid yog absorbed hloov dua siab tshiab rau ib qho roj los ntawm mitochondria hauv cov leeg hlwb.
Lactic Acid Yog Tus Nkaus Tshiab Nqaij
Lactic acid kuj tseem yog tom qab lub qhov mob kub nyhiab tiam sis kev tshawb nrhiav tshiab tau lees paub tias qeeb tau pib nqaij ntshiv mob yog los ntawm lub qhov muag me me thiab kev poob siab vim yog lub cev nqaij daim tawv. Lactic acid yog ib txwm pom los ntawm ib qho khoom siv los ntawm metabolizing qabzib rau lub zog thiab khib nyiab cov khoom uas ua rau muaj kev hnov mob ntawm cov nqaij ntshiv. Txawm li cas los xij, kev tshawb fawb pom tau tias lactate tsub zuj zus tuaj yeem pab txo cov hlawv los yog cov leeg nqaij leeg thaum lub cev ua haujlwm.
Lactate Threshold Training and Peak Performance
Los ntawm kev cob qhia ntawm kev siv siab (kev kawm lactate chaw pib ) nws xav tias lub cev tsim cov proteins ntxiv uas pab nqus tau thiab hloov cov kua txiv lactic acid.
Ntawm kev so thiab tsis siv qoj ib ce muaj qis tshaj plaws ntawm cov kua xaim lactic acid thiab cov ntshav lactate tawm. Raws li peb txoj kev siv qoj ib ce nce siab, qhov sib npaug ua rau ua kom muaj ntau hauv cov ntshav lactate uas yog lub lactate chaw pib. Ntawm qhov lactate threshold, ntshav khiav tsis zoo thiab ceev twitch lub cev muaj zog nce.
Qhov theem siab ntawm qhov ua tau zoo yog hu ua lactate threshold training.
Aerobic thiab Anaerobic Training
Koj lub lactate threshold tias qhov kev hloov ntawm kev kawm aerobic mus rau txoj kev kawm cob qhia. Thaum xa mus rau koj qhov chaw ua haujlwm, cov kws cob qhia qhia tias yuav ua kom muaj kev ruaj siab thiab ua kom zoo ntxiv, koj yuav tsum tau qhia hauv qhov chaw ua si, uas yog tshaj li ntawm lub lactate threshold. Pab Neeg Tuav Tswv Yim Cov Neeg Ua Haujlwm Tiag Teb Dennis Barker shares vim li ntawd qhov kev cob qhia aerobic tsis txhim kho kev ua haujlwm vim tias hauv lub xeev koj lub cev tau txais cov pa oxygen txaus kom tau raws li qhov xav tau ntawm qhov kev qoj ib ce. Txawm li cas los, thaum lub caij ua exercise, koj lub cev tsis tuaj yeem tau cov pa txaus. Kev ncav lub hom phiaj no yuav pab tau koj lub cev ua hauj lwm zoo dua los ntawm kev kawm ntawm los yog qis dua hauv qab lactate, yog li qhov kev cob qhia kev kawm yog qhov tseem ceeb rau kev txhim kho koj qhov kev ua kis las.
Lub Plawv Dhia, Lactate Threshold, thiab Kev Ua Zoo Tshaj Plaws
Txhua tus neeg muaj siab kawg siab npaum li cas. Yog hais tias nws yog 205 neeg ntaus ib feeb (bpm), ces koj lub lactate chaw pib yuav nyob ze li ntawm 185 bpm. Qhov no yuav ua rau koj txoj kev kawm aerobic ntawm 125 thiab 185 bpm. Yuav ua kom koj lub cev muaj zog aerobic, koj yuav ua haujlwm nyob hauv cheeb tsam ntawd, uas koj yuav tau hais lus zoo, txawm li ntawd los, txhawm rau txhim kho koj txoj kev kawm aerobic, koj yuav tau mus xyaum ua haujlwm nyob ze los yog ze koj lub lactate chaw pib.
Thaum kawg, lactic acid, los yog lub laub mus rau koj lub lactate chaw pib yog qhov zoo tshaj plaws uas yuav pab txhawb koj qhov kev ua kis las, yog tias koj thawb koj tus kheej mus rau koj lub siab.
Source:
Brooks GA, li al. Lactic acid zuj zus yog qhov zoo dua / qhov tsis zoo thaum mob nqaij. Phau Ntawv Teev Tseg Zaj Dab Tsi. Lub Rau Hli 2006