Xav paub yuav ua li cas thiaj xaiv lub zog raug thiab tshuaj ntxiv cardio kom mus txog koj lub hom phiaj hauv 3 lub hlis? Nyeem peb tsab xov xwm! Kev ua lag luam tshuaj pharmacology tau tsim kho sai heev. Tam sim no koj tuaj yeem cia li poob rau qhov muaj txiaj ntsig zoo ntawm cov khoom noj uas nws tsim rau cov kis las. Heev feem ntau cov tuam ntxhab tshaj tawm qhov ua tau zoo ntawm lawv cov khoom rau kev tshaj tawm, tab sis lawv ua lawv lub luag haujlwm hauv kev ua tiav lub hom phiaj teeb tsa. Nws tsuas yog qhov tseem ceeb los xaiv cov tshuaj zoo uas pom tau zoo rau kev hnyav cardio thiab rau lub zog. Hnub no tsab xov xwm yuav mob siab rau lub ncauj lus "kev tsim kho lub cev thiab kis las kis las: ua ntej thiab tom qab kev qhia."
Kev cob qhia lub zog
Yog tias koj xaiv cov zaub mov zoo ua ntej thiab tom qab kev qhia ua haujlwm, ntxiv rau raws li hom kev thauj khoom, qhov no yuav ua rau muaj txiaj ntsig ntawm kev qhia.
Kev cob qhia lub zog: 30-60 feeb ua ntej pib
Lub sijhawm no, nws muaj txiaj ntsig zoo los noj ntawm 3 txog 5 grams ntawm arginine thiab kwv yees li 5 grams ntawm glutamine. Kev noj cov arginine yuav tsum yog cov kauj ruam uas yuav tsum tau ua rau cov kis las ua ntej pib kawm kev cob qhia. Kev soj ntsuam kuaj mob tau pom tias cov amino acid sib xyaw ua kom cov ntshav ntws los ntawm kev nce ntshav nitric oxide qib.
Yog li, cov nqaij leeg tau txais kev noj zaub mov ntau dua. Thaum lub sijhawm kawm, tus kis las yuav muaj lub zog ntau dua, thiab tom qab nws ua tiav, cov leeg yuav npaj rau kev loj hlob, vim tias lawv tau muab tag nrho nrog txhua yam tshuaj tsim nyog rau qhov no.
Ua tsaug rau glutamine, cov leeg nqaij tseem tau ntxiv nrog lub zog thiab pib tsim bicarbonate hnyav. Qhov no yuav sib npaug qib acidity, uas yuav txo qis qaug zog.
Ob qho tshuaj yuav tsum tau noj ntawm lub plab khoob lossis tsawg kawg ib lossis ob teev tom qab noj mov. Nws yog ib qho tseem ceeb heev uas hauv kev tawm dag zog lub cev ua kis las ua ntej thiab tom qab kev qhia yog qhov raug thiab raug.
Kev cob qhia lub zog: 0-30 feeb ua ntej pib
Ua ntej pib ntawm kev cob qhia, txhawm rau txhawm rau ua kom nws muaj txiaj ntsig zoo, lub cev yuav tsum tau muab cov amino acid sib txuas koom nrog kev tsim cov nqaij nqaij. Txhawm rau ua qhov no, koj yuav tsum haus txog 20 grams ntawm cov protein whey, 40 grams carbohydrates qeeb thiab los ntawm 3 txog 5 grams ntawm creatine. Qhov no yog qhov tsim nyog rau kev tsim cov ntaub so ntswg tom kawg ntawm txoj kev kawm. Yog tias cov tshuaj tsim nyog rau cov txheej txheem no tsis txaus, tom qab ntawd cov leeg puas tsuaj yuav pib.
Whey protein yuav muab lub cev nrog cov khoom tsim nyog ntawm cov amino acid sib txuas, uas tom qab ntawd yuav siv los ntawm cov leeg rau kev loj hlob. Rau cov carbohydrates qeeb, koj tuaj yeem siv peb daim khob cij nplej, ib qho qos yaj ywm qab zib, oatmeal, lossis txiv tsawb. Yog li, koj lub cev yuav tau txais cov carbohydrates tsis tu ncua, thaum tswj cov qib insulin tsim nyog. Qhov no nyeg yuav pab hlawv roj thaum so ntawm cov teev.
Creatine yuav muab koj cov leeg nrog lub zog nrawm xav tau rau kev qhia ua kom lub zog muaj zog. Tsis tas li, cov leeg nqaij yuav tau ntim nrog dej, uas yuav ntxiv dag zog rau cov kis las. Creatine tuaj yeem ntxiv rau cov protein co, thawj ib nrab ntawm cov uas yuav tsum tau qaug cawv ua ntej chav kawm thiab lwm ib nrab thaum sib tham.
Kev Qhia Ua Kom Muaj Zog: Tom Qab Ua Haujlwm
Thaum qhov rov ua tiav zaum kawg ntawm kev ua tiav hauv kev ua haujlwm tiav, koj yuav tsum noj 5 txog 10 grams ntawm leucine, ntxiv rau 5 grams ntawm glutamine. Nws yog ib qho tseem ceeb kom nco ntsoov, txawm li cas los xij, tias leucine yog qhov tseem ceeb amino acid sib xyaw uas yuav tsum tau ua kom cov leeg nqaij loj hlob. Txoj hauv kev kom nce qhov hnyav no hu ua "protein synthesis".
Ua tsaug rau leucine, kev sib txuas ntawm cov protein sib txuas tau nce ntxiv, uas pab txhawb kev loj hlob ntawm cov leeg nqaij, uas yog qhov tseem ceeb heev tom qab kawm tiav. Ib qho ntxiv, leucine txhawb kev tso tawm cov tshuaj insulin, uas yog ib yam tshuaj anabolic ntuj tsim. Ua tsaug rau qhov no, cov piam thaj thiab cov amino acids nkag mus rau hauv cov cell ntawm cov leeg nqaij sai, qhov no ua rau kom txav tau sai ntawm creatine. Nws tau raug pov thawj tias insulin ua lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm cov protein sib txuas.
Nws yog ib qho tseem ceeb heev uas yuav tsum tau muab lub cev nrog qhov txaus ntawm glutamine tom qab ua tiav kev qhia ua ntu zus txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau ua kom cov khoom no poob thaum lub sijhawm kawm. Qhov tseeb tseem ceeb heev yog tias tsis muaj qib txaus ntawm glutamine, cov leeg nqaij loj hlob yuav ua tsis tau, tsis muaj teeb meem ntau npaum li cas koj noj leucine.
Kev cob qhia lub zog: 30-60 feeb tom qab ua tiav
Thaum leucine thiab glutamine tau nqus los ntawm lub cev yam tsis muaj kev sib tw los ntawm lwm cov ntsiab lus, nws yog qhov yuav tsum tau ua kom rov ua cov khw muag khoom muaj protein ntau siv 40 grams whey-type protein compounds rau qhov no. Ib qho ntxiv, koj yuav tsum noj 3 txog 5 grams ntawm creatine thiab 40 txog 80 grams ntawm cov carbohydrates yooj yim zom tau yooj yim.
Cov protein hauv lub cev yuav nce qib ntawm cov amino acid sib txuas tsim nyog rau kev tsim cov protein. Ntau lub tsev tsim khoom (cov protein) lub cev muaj, cov leeg tuaj yeem tsim tau. Raws li qhov piv txwv yooj yim rau kev nkag siab zoo ntawm tag nrho cov txheej txheem ntawm kev tsim cov leeg nqaij, leucine thiab glutamine tuaj yeem xav txog ua cov neeg ua cib, thiab cov amino acid sib txuas yuav yog cov cib.
Cov carbohydrates ceev tuaj yeem yog qhob cij dawb, hmoov qab zib, lossis cov lus qab zib dawb. Lawv yuav ncav cuag cov leeg nqaij sai, qhov uas lawv yuav khaws cia ua glycogen. Ua tsaug rau qhov no, cov txheej txheem catabolic yuav nres thiab, nyeg, cov txheej txheem anabolic yuav nrawm dua.
Lub luag haujlwm ntawm creatine hauv kev tsim cov leeg nqaij yog qhov nyuaj rau ua kom siab dhau. Tom qab kev qhia hnyav, lub cev xav tau cov khoom no ntau. Cov kws tshawb fawb tau teeb tsa tias creatine yog cov tshuaj tua kab mob antioxidant, uas yuav txo qis kev puas tsuaj rau cov leeg nqaij, uas yog qhov tsis yooj yim nrog kev qhia hnyav, nrog rau ua kom nrawm dua. Yog li, hauv kev tawm dag zog lub cev, kev noj zaub mov zoo ua ntej thiab tom qab kev qhia yuav sib npaug.
Kev cob qhia Aerobic
Xav txog cov yam ntxwv ntawm kev noj zaub mov zoo ntawm kev qhia aerobic.
Kev qhia aerobic: 30-60 feeb ua ntej pib
Ua ntej pib kawm cardio, koj yuav tsum noj 200 txog 300 milligrams ntawm caffeine thiab ib mus rau ob grams acetyl-L-carnitine. Ua tsaug rau caffeine, lub cev yuav siv glycogen ntau dua kev lag luam, thiab feem ntau ntawm nws lub zog yuav raug rho tawm los ntawm cov rog khaws cia.
Nws kuj tseem pom tias qhov sib xyaw ua ke ntawm ob yam tshuaj pab txo qhov mob hauv cov leeg thaum ua haujlwm, uas yuav tso cai rau koj kom tsis txhob cuam tshuam koj txoj kev kawm vim mob. Yog lawm, koj tuaj yeem haus ob peb khob kas fes dawb, tab sis ntxiv nrog kev siv cov dej tsis muaj caffeine yuav ua tau zoo dua.
Kev sib xyaw ntawm caffeine thiab acetyl-L-carnitine yog qhov ua ke zoo. Ua tsaug rau caffeine, cov rog rog yuav zais cov rog, thiab nrog kev pab ntawm carnitine, lawv yuav thauj mus sai rau cov chaw hauv lub cev uas lawv xav tau tshaj plaws uas yog lub zog.
Kev qhia aerobic: 0-30 feeb ua ntej pib
Tam sim ntawd ua ntej kev qhia cardio, yuav tsum siv 6 txog 10 grams ntawm cov amino acid complex. Nws yog ib qho tseem ceeb kom nco ntsoov tias kev qhia aerobic yuav siv sijhawm ntev, thiab tus neeg ncaws pob txoj haujlwm yog hlawv roj. Cov carbohydrates yuav tsum tau siv los ua kom muaj txiaj ntsig zoo.
Tsis ntev los no hauv Nyij Pooj, kev sim tshuaj tau ua nyob rau hauv uas cov ncauj lus tau siv cov amino acid complex uas suav nrog 9 ntawm amines muaj txiaj ntsig tshaj plaws. Vim li ntawd, lawv hlawv roj ntau dua tom qab caij tsheb kauj vab ntau dua li thaum haus dej.
Cov neeg ncaws pob koom nrog hauv txoj kev tshawb fawb tau tshaj tawm cov haujlwm tom qab siv cov nyom. Muab lub cev nrog qhov tsim nyog amino acid sib xyaw kom txaus, tus neeg ncaws pob yuav tiv thaiv cov txheej txheem catabolic, thaum khaws cov nqaij nqaij.
Kev cob qhia Aerobic: tom qab chav kawm
Tom qab ua tiav kev qhia cardio, koj yuav tsum pab cov leeg nqaij kom rov zoo. Txhawm rau ua qhov no, noj 20 txog 40 grams ntawm cov protein whey, 5 grams ntawm creatine, thiab 40 txog 80 grams ntawm cov carbohydrates ceev. Ua tsaug rau cov protein sib xyaw, lub cev yuav muab cov ntaub ntawv tsim los rau kev rov ua haujlwm ntawm cov nqaij leeg puas, cov carbohydrates yooj yim yuav rov ua kom poob glycogen, thiab creatine yuav rov ua nws qib.
Yog tias txoj haujlwm kev cob qhia suav nrog hnub tshwj xeeb rau kev qhia cardio, tom qab ntawd cov kis las yuav muaj sijhawm ntxiv los noj creatine. Cov hlwb ntawm cov leeg nqaij paub yuav ua li cas muab pov tseg kom zoo, thiab cov khoom no tsis yog ib qho ntxiv.
Saib cov vis dis aus hais txog khoom noj khoom haus lub cev:
Yog tias koj ua raws txhua cov lus pom zoo saum toj no, tom qab ntawd hauv kev tawm dag zog lub cev ua ntej thiab tom qab kev qhia yuav pab koj ua tiav cov txiaj ntsig ntau dua.
