Kubaluleke kakhulu ukugcina ukuphefumula okujwayelekile ngenkathi ugijima. Ochwepheshe benze amafomula akhethekile anezinkomba zokubala izici ze-aerobic zomzimba womuntu nowesilwane. Kuyini ukusetshenziswa okuphelele komoya-mpilo? Qhubeka ufunde.
I-VO2max noma i-VO2Max ingesinye sezinkomba ezisemqoka kwezemidlalo yezobuchwepheshe. Banesibopho sokugcinwa okukhethekile komzimba, okusetshenziswa lapho umgijimi elahlekelwa amandla namandla. Lapha kuzobonakala ngokushesha ukuthi umgijimi angagijima ibanga elingakanani.
Yini ukusetshenziswa okuphelele komoya-mpilo?
I-MIC inani eliphakeme kakhulu lomoya-mpilo elivezwa ngamamililitha ngomzuzu. Kubasubathi abangochwepheshe, kungamamililitha angama-3200-3500 ngomzuzu, kuyilapho abanye benabangu-6000.
Leli gama lisho inkomba ephakeme kakhulu yenani eshadini elikhethekile, elithinta izinga lomsebenzi womzimba. Kukhona futhi izindlela ezingaqondile lapho kutholakala i-IPC.
Phakathi kwazo:
- izinga lenani le-lactate egazini lomuntu, kulinganiswa ngama-milligram ayi-100;
- Izinga lokuphefumula elinganiswa ngamayunithi (isilinganiso sikhombisa izinga lokuqukethwe kwe-carbon dioxide ngeyunithi ngayinye yomoya-mpilo osetshenziswa ngumzimba);
- inani lokushaya kwenhliziyo.
Lokhu kusetshenziswa okuphelele komoya-mpilo kuncike ngqo esimweni semisipha, imfanelo ejwayelekile yomzimba, kanye nezinga le-oxygen system (ezokuthutha). Kuvela ukuthi lapho isiteji sokuqeqeshwa kobungcweti siphezulu, landa inani le-VO2 max.
Isebenzisa isivivinyo esidumile esenziwe ososayensi. Isakhamuzi sinikezwa ibanga lokugijima isikhashana.
Kunconywa ukugijimela ukwehluleka (kuze kube ngumzuzu wokuphefumula okuphelele komoya ovela emaphashini kanye nokuvela kobuhlungu besifuba). Ukuphuma komoya kuqoshwa yithuluzi elikhethekile elibonisa izinga lezinombolo. Inquma ukuthi kungenzeka yini ukusebenzisa ukuqeqeshwa okuthile.
Ukusetshenziswa kokusetshenziswa kwe-Oxygen Maximum - Izici
Lapho ulinganisa i-BMD, kunezici ezithile ezibalulekile. Ngamunye wabo ubalwa ngokwehlukana futhi unomlingiswa ngamunye. Futhi banezinga elihlukile elisuselwa ocwaningweni.
Isilinganiso senhliziyo
Lo mgomo ufushaniswe njengokushaya kwenhliziyo. Isisekelo yizici zofuzo zomuntu ngamunye. Njengoba abacwaningi bebonisa, ekugugeni, inani liyancipha.
Ngalesi sibalo, ungathola ukuthi luqine kangakanani futhi lukhuthazelele kangakanani uhlelo lwezinhliziyo njengamanje. Abagijimi abaqeqeshiwe bavame ukwehla kancane ngokuhamba kwesikhathi njengoba umzimba ujwayele ukuzivocavoca nsuku zonke.
I-Stroke ivolumu yenhliziyo
Le nqubo ibaluleke kakhulu ekubaleni ivolumu yegazi nezinga lokujikeleza kwayo emzimbeni womuntu. Kukhona kungenzeka ukuthi inkomba enjalo ingandiswa.
Lokhu kuvame ukuba yimicimbi yezemidlalo esebenzayo, ejwayelekile. Ngokusebenzisa amasu namasu akhethekile okusungula i-BMD, umgijimi angaqinisa inhliziyo futhi ashintshe ivolumu yestroke.
Ingxenyenamba yomoya-mpilo
Ukugijima kungumdlalo lapho izicubu eziphilayo zingadla umoya-mpilo ovela ezinqolobaneni zazo namandla egazi. Ngokuqeqeshwa okusha, umzimba womuntu uqala kancane kancane ukuhlinzeka nge-oxygen emsipheni nasemithanjeni yegazi.
Le nkomba ibizwa nge-VO2Max. Inani layo lihlukile, ngokwesibonelo, kubasubathi abangochwepheshe - 70-85 milliliters kilogram per minute.
Abesifazane namantombazane ahleli phansi anamafutha omzimba aphansi namazinga aphansi e-hemoglobin. Ngakho-ke, i-VO2Max nayo iphansi. Abesilisa banamazinga aphezulu e-hemoglobin nemisipha ene-oxygen eningi kunabesifazane.
Ucwaningo lukhombisa ukuthi abesifazane bane-oxygen engaphansi kwe-10%. Kubasubathi besilisa, isibalo sizophindwa kathathu noma kane.
Ukusebenza kwe-VOK kwabagijimi
Ochwepheshe banikela ngezinhlobo eziningi ze-IPC ukusebenzisa. Zithuthukisa ukusebenza okuphelele futhi zandisa nejubane. Zonke zenzelwe isikhathi esithile ukuhlanganisa imiphumela.
Inombolo yenketho 1
Ososayensi abavela emazweni ahlukene bakuqinisekisile iqiniso lokuthi wonke umuntu angazuza umphumela omuhle kanye nezinga le-IPC.
- Beluleka ukuthi benze ukuphumula okufishane kwemizuzu engu-15-20 ngaphambi kweseshini ngayinye.
- Uhlobo oluhle lokuzivocavoca okunjalo ukugijima kwesikhashana imizuzu engama-30. Lapha kunconywa ukwehlisa ijubane njalo ngamamitha ayi-500-800 ngokushintshela ekuhambeni okuhamba kancane.
- Ubude bebanga abunamphumela omningi. Isici esibaluleke kakhulu ukuphumula kokubuyisela esimweni.
- Ijubane likuvumela ukuthi uqinise hhayi imisipha kuphela, kodwa futhi nohlelo lokuphefumula. Ngesikhathi sokugijima, umuntu angakwazi ukulawula ukububula nokuphefumula, ngaleyo ndlela athuthukise indawo ebekiwe.
Inombolo yenketho 2
Njengokuzivocavoca okwengeziwe, ungakhetha ukugijima emagqumeni nasemagqumeni noma ekuqeqesheni amandla. Isibonelo, ukusetshenziswa kwabaqeqeshi bemilenze kungasiza kakhulu ekwandiseni isisindo semisipha, kuqinise umzimba (inhliziyo, uhlelo lokuphefumula).
Lezi yizindawo zokunyathela, imishini yokuzivocavoca, amabhentshi okuzivocavoca. Imvamisa lokhu kuyimizuzu engu-15 yokusebenza kanzima nemizuzu engu-1-2 yekhefu. Isikhathi esiphelele ngamahora angu-1-1.5.
Lapha, kusetshenziswa amasu ongalawula ngawo ukushaya kwenhliziyo nokugcina okuphefumulayo. Kunconywa ukuthi kushintshwe amanye amakilasi nge- running. Ngemuva kwaleyo neminye imicimbi, kufanele unikeze usuku noma ezimbili ukuphumula okuhle. Uma ufisa, kungenzeka ukuthi ubeke esinye isifundo esikhundleni sokunye, kepha kungasebenzi kangako.
Ukusetshenziswa okuphelele komoya-mpilo kuyindlela ebalulekile yokusebenza. Kukhombisa ukuthi umthwalo ungaba namandla kangakanani nokuthi lingakhuphula kangakanani izinga lokuqina komzimba. Kwabesilisa nabesifazane, izinombolo ezitholakele ziyehluka, ikakhulukazi kuye ngeminyaka yobudala noma izici zofuzo.
