Sports can be also different for different muscles. As long as we persist in aerobic exercise, exercise several times a small power, flexibility exercises, the muscles will not be lost. Unless the terminally ill patient, or the final stage cancer patients, muscle loss as the condition deteriorated. Healthy population. Athletes. Muscle will not be lost. The following aspects of learning,
(a) the characteristics of muscle can
for sports and all the manual labor, require more than 600 muscles in the body work, exercise and physical When the muscles have to squeeze on the need for energy. The body's total 15 million muscle fibers. In physical training, whether running a marathon endurance training, strength training or flexibility training. Especially in overload, a large amount of exercise training, inevitably damage the body's muscle fibers of a muscle area (the number of muscle fibers is fixed.) By damage must be repaired muscle fibers, which requires energy supply,UGG boots clearance, but more usually the body store the necessary energy to repair muscle fibers and promote muscle growth. This shows that energy is the driving force to promote muscle repair.
marathon running is endurance training, a unique feature of energy supply. When the marathon athletes ran 32-35 km in the case of energy consumption greatly, still run very fast, which is sufficient energy reserves before the game is not sufficient, the world's best marathon runners, reserve energy is amazing, they run a marathon , do not add energy. Finish the course within the 2:15. Because the drink to increase the burden on the stomach, in the fierce large bowel movement, energy absorption and transformation into a very complex process, affecting high-speed run, so usually, before additional energy is the key.
our amateur marathon, the added energy accounted for 80%. Their usual amount of training is not enough. Save energy difference. Went to 32-35 km, must be added, otherwise the muscles to cramp up. So we are training. To learn the characteristics suitable to add. Added time, added the name of energy to supplement the amount, a long time. To draw a set of rules for their own, running a marathon for their energy supply provided practical experience.
muscle energy supply in the characteristics of various sports are not the same. Bodybuilding and muscle for energy marathon, very different. The former need protein, but high quality protein, what protein powder. Whey protein. Positive nitrogen protein, creatine, and even added caffeine, beta alanine, arginine-AKG, betaine and so on. The latter mainly carbohydrate, glucose, ribose, hull sugar, honey,cheap UGG boots, fructose 1,6-diphosphate, compound polysaccharide and so on.
continued. Learning in the marathon! Grow in the marathon! To move forward in the marathon!
--------------------------------------------
(b) the characteristics of energy metabolism in sports:
I was running mad, love running. Study of the issues on the characteristics of energy metabolism Running. Middle and Long Distance, marathon energy metabolism must differ from bodybuilding, weightlifting, judo. Ball of energy metabolism. Middle and Long Distance Marathon slender muscle fibers requires muscle-type, slow twitch fibers (red muscle fiber) accounted for the vast majority, over 80% in theory, in fact, very different people. So Middle and Long Distance, Marathon Race in energy metabolism is characterized by: the carbohydrates (sugar)-based, sugar is the most important body, the material for the highest quality, sprints, running exercise in a short time, strength, energy supply must Most of the sugar supply. The long-distance running, marathon running for a long time, intensity, energy supply is also the first use of the energy supply of glucose oxidation. When the sugar depletion, can use part of the fat, use fat in the same time, use a small part of the protein. When the long distance marathon race or speed up the start, they need to glucose metabolism to provide energy. This stable blood sugar levels, not only to protect the muscles, maintain physical fitness, increased ability to run. Also help stabilize the brain center, to further promote the recovery.
sugar in the Middle and Long Distance Running the important role of the marathon is obvious, so pay attention to science to make sugar. Many different types of sugar. To distinguish between the oligosaccharides (from 3-10 monosaccharide molecules) high polysaccharide (10 or more single sugar molecules)
(1) scientific meeting of sugar before exercise fill timing
Sugar: Sugar can add three days before the marathon, 65%; fat, 25%; protein accounted for 10%. (Note that normal protein 15%) increase in nutrition, energy reserves, sky was clear and capacity. One day before the game to add more talking about science, 50% carbohydrates, fat, and 20%, 30% protein (easy digestion and absorption of protein) in order to prolonged exercise, when the final sprint of protein for energy, so powerful. 120 minutes before exercise to add honey; 1,6-diphosphate; bananas; energy bars; sports drinks; easy digestion and absorption, and their food habits. To ensure that when the game starts, the energy supply.
(2) campaign aimed at carbohydrate supplement
characteristics of their individual physical condition, quality assurance exercise, delaying fatigue occurred. The movement of fluids based, add the amount to be based on individual characteristics, exercise duration, depending on the amount of sweat to be a small number; for example. After running 15 km marathon to add,UGGs, drink sports drinks every 20 minutes, can not exceed 200 ml.
(3) carbohydrate supplement after exercise is more about science
must be digestible, high-nutrition, to promote the full restoration of the body, for the next training, race well prepared. Amount of exercise 30-45 minutes a supplement to high-sugar, low fat,UGG boots, moderate protein, to ensure digestion and absorption, but also pay attention to: Sports 4 hours with plenty of food and beverage complex sugars. To restore muscle glycogen reserves. , Adding protein foods (whey protein, egg white, etc.).
(c) of muscle glycogen for energy characteristics of
in the marathon, will consume a lot of amino acids and muscle glycogen reserves. When muscle glycogen can provide energy with time, less and less muscle glycogen, but will keep the muscles absorb glucose from the blood, so that lower blood sugar i, the less muscle glucose obtained , (some people feel dizzy, nausea, vomiting. pale) strength of the. Low blood sugar, when the muscles use fat and protein would have a. The use of fat and protein for energy when. Prone to acid metabolites - lactate. When the lactic acid accumulated to more than lactate threshold, your body tired, so aerobic exercise training run in the competition, enhancing daily diet to add more carbohydrates, but also to add sugary sports drinks,
body Any physical muscles through some work to achieve, and muscle strength is the basis for all activities the human body. Adhere to the exercise, a regular system of training. A strong body, the obvious muscles, we will always stand on the marathon starting line.
finished. Thank you!
No comments:
Post a Comment