Gwajin Kofin Lactate: Cikakken Jagora don Masu Gudu

Menene Ƙaddamar Lactate?

Ƙofar Lactate (LT)shine ƙarfin motsa jiki wanda lactate zai fara taruwa a cikin jinin ku da sauri fiye da yadda jikin ku zai iya share shi. Yana wakiltar saurin sauri da za ku iya ci na tsawon lokaci (minti 30-60) kafin gajiya ta tilasta muku ragewa.

Ga masu tseren nisa, ƙofar lactate yakan fi mahimmanci fiye daVO2maxsaboda yana ƙayyade saurin da za ku iya riƙe don tsere kamar rabin marathon da marathon. Yayin da VO2max ke saita rufin ku na aerobic, ƙofar lactate yana ƙayyade adadin adadin wannan rufin da zaku iya ɗauka.

Me yasa Gwajin Ƙarfin Lactate?

Gwajin ƙofa na lactate yana ba da mahimman bayanan horo:

1. Ƙayyade Ƙwararrun Ƙwararrun Ƙwararru

Matsakaicin matakin lactate ɗin ku yana kusan:

• Gudun tsere 10K:98-100% na LT
• Rabin gudun marathon:~92-95% na LT
• Takin Marathon:85-88% na LT

2. Saita Madaidaitan Yankunan Horarwa

Gwajin kofa na lactate yana gano ainihin kuYanki na 4 kofa yankin horo- wuri mai dadi don gina gudu mai dorewa. Horowa kaɗan a ƙasa, a, da ɗan sama sama yana samar da mafi girman ci gaba.

3. Bibiyar Tasirin Horon

Sake gwadawa kowane mako 8-12 yana nuna ko horon ku yana inganta saurin ƙofa. Inganta 5% a cikin LT yawanci yana fassara zuwa 5% cikin sauri lokutan tsere.

4. Hasashen Ayyukan tsere

Ƙofar lactate shine mafi kyawun hasashen wasan marathon. Nazarin ya nuna LT ya bayyana 70-80% na bambance-bambancen lokacin marathon tsakanin masu tsere masu horarwa-fiye da VO2max ko tattalin arzikin tafiyar da shi kaɗai.

Gwajin Kofin Lactate na Laboratory

Gwajin Lab yana ba da mafi daidaiton ma'aunin LT ta hanyar auna ma'aunin lactate na jini kai tsaye.

Standard Lactate Test Protocol

1. Ƙarfafa Gwajin Tiredi

Ƙa'idar ma'aunin zinare ta ƙunshi:

• Dumi-dumi:Minti 10 mai sauƙin gudu
• Matakan haɓaka:Matakan mintuna 3-4 a cikin sauri da sauri
• Samfuran jini:Hukuncin yatsa don auna lactate a ƙarshen kowane mataki
• Ci gaba:Har sai lactate ya kai 4-6 mmol/L ko gajiya da son rai
• Bincike:Sanya lactate vs. taki don gano bakin kofa

2. Gwajin-Tsarin Waƙa

Wasu wurare suna ba da gwajin waƙa na waje:

• Gudu cikin sauri da sauri (misali, 2 madaukai a kowane mataki)
• Ana auna lactate na jini bayan kowane mataki
• Ƙayyadaddun ƙayyadaddun wasanni fiye da injin tuƙi
• Yanayi yana rinjayar daidaito

Fassarar Lactate Curves

Sakamakon Lab yana nuna yawan adadin lactate na jini (mmol/L) a matakai daban-daban:

• Ƙofar Aerobic (LT1):Tashi na farko sama da tushe (~ 2 mmol/L)
• Ƙofar Lactate (LT2):Matsayin haɓaka da sauri (~4 mmol/L)
• Taki VO2max:Matsakaicin tarin lactate (> 8 mmol/L)

Sakamakon misali:

A cikin wannan misali, ƙofar lactate yana faruwa a 4: 40 / km taki (171 bpm). Wannan ya zama anka don saita dukayankunan horo.

Kudin Gwajin Lab da Dabaru

• Farashin:$150-350 a kowane gwaji
• Tsawon lokaci:Minti 60-90
• Inda:Dakunan gwaje-gwaje na jami'a, dakunan shan magani na wasanni, cibiyoyin wasan kwaikwayo
• Mitar:Kowane mako 8-12 yayin horar da hankali
• Shiri:An huta sosai, awanni 48 tun lokacin motsa jiki mai wahala, awanni 2-3 bayan cin abinci

Gwaje-gwajen filin don Ƙarfin Lactate

Gwaje-gwajen filin suna ƙididdige kofa na lactate ba tare da samfurin jini ba. Duk da yake ƙasa da madaidaici (± 5-10%), suna da amfani, kyauta, kuma ana iya maimaita su akai-akai.

1. Gwaji na Minti 30

Yi gudu a mafi wuya taki da za ku iya ci na tsawon minti 30. Matsakaicin saurin ku yana ƙayyadad da matakin lactate.

Protocol:

• Dumi minti 15-20
• Yi ƙoƙarin ƙoƙari na tsawon mintuna 30 a matsakaicin tsayi mai ɗorewa
• Ya kamata a ji "da wuya" - iya magana kalmomi 1-2 amma ba jimloli ba
• Matsakaicin taki = madaidaicin taki
• Matsakaicin bugun zuciya = kimanin ƙimar zuciya

Ribobi:Mai sauƙi, kyauta, mai maimaitawa, takamaiman mai gudana
Fursunoni:Yana buƙatar ingantacciyar taki, ƙalubalen tunani, yanayi yana rinjayar sakamako

2. Gwajin Minti 20 (Hanyar Jack Daniels)

Gudu a iyakar ƙoƙari na minti 20. Matsakaicin takin ku = kusan 105-108% na matakin kofa.

Lissafi:
Matsakaicin iyakar = takin gwaji na mintuna 20 × 1.05

Misali:
Gwajin minti 20 a 4:20/km → Taki madaidaici = 4:20 × 1.05 = 4:33/km

3. 10K Race ko Gwajin Lokaci

Gudun tseren 10K da aka aiwatar da kyau yana ba da ƙwaƙƙwarar ƙima mai kyau:

• Matsakaicin 10K taki ≈ 98-100% na saurin kofa don yawancin masu gudu
• Matsakaicin 10K bugun zuciya ≈ bugun zuciya

Wannan hanyar tana aiki mafi kyau ga masu gudu tare da mintuna 40-50 sau 10K. Masu gudu masu saurin gudu (minti-40) suna tsere sama da kofa; masu gudu a hankali (minti 55+) na iya yin tsere a ƙasa da kofa.

4. Ƙarfafa Gwajin Mataki

Yayi kama da ka'idar lab amma ta amfani da aikin da aka sani maimakon lactate:

• Gudun matakai na mintuna 4 a ci gaba da sauri cikin sauri
• Ƙimar da aka tsinkayi aiki bayan kowane mataki (ma'auni 1-10)
• Matsakaicin yana faruwa inda RPE yayi tsalle daga 6-7 zuwa 8-9
• Yi rikodin saurin gudu da bugun zuciya a wannan canjin

5. Gwajin Magana

Hanya mai sauƙi mai inganci:

• Ƙarƙashin ƙasa:Zai iya yin cikakken jimloli cikin nutsuwa
• A bakin kofa:Zai iya magana kalmomi 1-2 a lokaci guda; jimloli masu wuya
• Sama da kofa:Magana yana da wuyar gaske; numfashi tayi

Gudu a ci gaba da sauri sauri. Ƙofa yana faruwa a taki inda magana cikakkun jimloli ke zama da wahala.

Gwajin Filin Mafi kyawun Ayyuka

• Daidaituwa:Wuri ɗaya, yanayi iri ɗaya, lokaci ɗaya na rana
• Sabbin kafafu:Gwaji idan an huta sosai, ba lokacin makonni masu girma ba
• Dumi mai kyau:Mintuna 15-20 mai sauƙi + 3-4 matakai
• Taswirar layi:Rage canje-canjen haɓakawa don ingantaccen taki
• Yi rikodin komai:Taki, bugun zuciya, yanayi, ƙoƙarin da aka gane

Ƙimar Ƙimar Ƙimar Zuciya

Matsakaicin bugun zuciya yana ba da madaidaicin alamar ƙofa, kodayake ƙasa da madaidaicin hanyoyin tushen taki.

Kashi na Matsakaicin Matsayin Zuciya

Ƙofar lactate yawanci yana faruwa a:

• Masu tsere masu horo:85-92% na max HR
• Ƙananan horarwa:80-85% na max HR
• Horarwa sosai:88-95% na max HR

Misali:
Matsakaicin HR = 190 bpm
Matsakaicin HR = 190 × 0.88 = 167 bpm

Hanyar ajiyar Kiwon Zuciya

Mafi daidaito fiye da % max Hanyar HR:

Tsarin tsari:
LT HR = [(Max HR - Huta HR) × 0.75-0.85] + Huta HR

Misali:
Max HR = 190, Huta HR = 50
LT HR = [(190 - 50) × 0.80] + 50 = 162 bpm

Gwajin Juyin Zuciya

Yi gudu a hankali don minti 30-60. Juyawa bugun zuciya (ƙara ba tare da canjin motsi ba) yana nuna cewa kun kasance sama da ƙofa idan tuƙi ya wuce 3-5%.

A bakin kofa:HR ya kasance karko ko yana ƙaruwa <3-5%
Sama da kofa:HR yana ƙaruwa> 5-10%

Iyakance hanyoyin Haɗin Zuciya

• Bambance-bambancen mutum a cikin % max HR a bakin kofa (80-95% kewayon)
• Canje-canje na yau da kullun daga damuwa, barci, ƙoshin ruwa, yanayi
• Zuciyar zuciya tana motsawa a ranakun zafi ko lokacin dogon gudu
• Yana buƙatar sanin gaskiya max HR (shekaru 220 sau da yawa ba daidai ba)

Yi amfani da bugun zuciya azaman jagora, amma ba da fifiko ga taki da ƙoƙarin da ake gani don horarwar kofa.

Amfani da Bayanan Ƙarfin Lactate don Horarwa

Saita Yankunan Horarwa

Da zarar kun san saurin kofa da bugun zuciya, saitayankunan horo na musamman:

Horarwar Kofa

Inganta matakin lactate tare da waɗannan ƙwararrun motsa jiki:

Ci gaba da Gudun Tempo

• Minti 20-40 a cikin taki mai ƙofa
• Ya kamata a ji "da wuya"
• Misali: dumama minti 10, madaidaicin minti 30, sanyin mintoci 10

Tsakanin Jirgin Ruwa

• Minti 3-5 × 8-10 a bakin kofa tare da dawo da mintoci 2-3
• Yana ba da damar ƙarin lokaci a bakin kofa fiye da ci gaba da ɗan lokaci
• Misali: 4 × 10 min @ saurin gudu tare da dawo da gudu na mintuna 3

Matsakaicin Ƙofa

• Minti 6-8 × 5 a bakin kofa tare da dawo da dakika 90
• Jimlar lokaci a bakin kofa: 30-40 mintuna
• Gajerun tazara suna ba da damar kiyaye madaidaicin taki

Ci gaba Tempo

• Fara ƙasa bakin kofa, ci gaba zuwa saman bakin kofa
• Misali: Gudun mintuna 40-farawa daga bakin kofa 95%, gamawa a bakin kofa 105%.
• Hankali sauki fiye da tsayayye lokaci

Koyarwar Mako-mako

Haɗa zaman ƙofa 1-2 a kowane mako yayin matakan gininmarathon periodization:

• Matakin tushe:0-1 zaman kofa, jaddada ƙarar aerobic
• Tsarin Gina:Zaman kofa 1 + 1 lokaci ko tazara
• Mafi girman lokaci:Zaman ƙofa 1-2 an mayar da hankali kan saurin tsere
• Tafi:Rage ƙara amma kiyaye kaifi kofa

Bibiyar motsa jiki tare daMakin Damuwa na horo (TSS)don tabbatar da ingantaccen tsarin kula da nauyin horo.

Yadda ake Inganta Ƙarfin Lactate

Ƙofar lactate yana da horo sosai. Yawancin masu gudu zasu iya inganta LT ta 10-25% a cikin makonni 12-16 tare da horar da hankali.

1. Tsare-tsare Matsakaici

Zaman kofa ɗaya a kowane mako akai-akai na makonni 8-12 yana samar da ci gaba mai ma'auni. Kada ku yi fiye da 2 a mako-aikin kofa yana da wuyar gaske.

2. Gina Aerobic Base Farko

Mai girma girma cikin sauƙin shigaYanki 2yana haifar da tushe mai motsi wanda ke goyan bayan haɓaka kofa. Nufin mil 40-60 a kowane mako don masu tsere na nishaɗi, 60-80+ don masu tsere masu gasa.

3. Haɗa Iri-iri

Juyawa tsakanin ci gaba da ɗan lokaci, tazarar tafiye-tafiye, da tazara na kofa don samar da bambance-bambancen abubuwan motsa jiki yayin guje wa monotony da overtraining.

4. Horo a Kofa, Ba Sama ba

Horowa da sauri fiye da ƙofa (tsakanin yanki na 5) yana da wurin sa, amma takamaiman aikin ƙofa dole ne ya kasance cikin taki. Gudu da yawa yana cin nasara akan manufar - kuna horar da tsarin daban.

5. Farfadowa Tsakanin Zama

Ayyukan motsa jiki suna buƙatar dawowar sa'o'i 48-72. Jadawalin tafiyar sauƙi, kwanakin hutu, ko horon giciye tsakanin zama masu wahala. Saka idanuCTL/ATL/TSBdon hana overtraining.

Tsare-tsare Tsammani na Ingantawa

Masu farawaduba mafi saurin riba (15-25% a farkon watanni 6).Horarrun masu tsereinganta 5-10% ta sake zagayowar horo.Na gaba masu gududuba 2-5% ingantattun shekara-shekara.

Bibiyar Ci gaban Ƙarshen Lactate

KIYAYE18Xyana taimakawa wajen lura da haɓakar ƙofa ta hanyar alamu da yawa:

• Gudun Gudu Mahimmanci (CRS):Ya yi daidai da matakin lactate
• Yawan bugun zuciya a saurin ƙofa:Ragewa yayin da dacewa ya inganta
• Taki a matakin bugun zuciya:Yana haɓaka tare da mafi kyawun ƙofa
• Dabarun Makin Maki na Koyarwa:TSS iri ɗaya a cikin sauri sauri = haɓakawa
• CTL/ATL/TSB saka idanu:Yana tabbatar da ci gaban nauyin horon da ya dace

Duk ma'auni da aka ƙididdige su a keɓance akan na'urarka-babu loda girgije, babu raba bayanai. Koyi game dabayanin sirri-nazari mai gudana na farko.

Tambayoyin da ake yawan yi Game da Gwajin Ƙarfin Lactate

Abubuwan da ke da alaƙa

• Yankunan horo da Jagoran ƙarfi
• Ma'aunin Ayyukan Gudu
• Menene VO2max?
• Jagoran Lokacin Marathon
• Horar da Load Management
• Sirri-Nazarin Farko