การใช้พลังงานของนักวิ่ง

โดย จอมป่วน เมื่อ 16 August 2008 เวลา 9:55 am ในหมวดหมู่ วิ่ง, สุขภาพ, ออกกำลังกาย #
อ่าน: 8736

 

บทความนี้ตั้งใจจะพูดถึงสองเรื่อง  เรื่องแรกการฝึกความเร็วทำให้ร่างกายแข็งแรงขึ้นและฝีเท้าดีขึ้นได้อย่างไร  เรื่องที่สองเป็นเรื่องชนกำแพง 

 

        เคยเล่าให้ฟังว่าการวิ่งไม่ควรวิ่งเหมือนกันทุกวัน  ใน 1 อาทิตย์ ให้พัก  วิ่งเร็ว  และวิ่งยาวอย่างละ 1 วัน  ในวันที่วิ่งเร็ว  ไม่ว่าจะเป็น Intervals, Tempo Runs หรือ Fartlek  จะมีช่วงที่วิ่งเร็วมาก ( 85-90% ของชีพจรสูงสุด - Maximum Heart Rate )  ร่างกายต้องใช้ออกซิเจนจำนวนมากเกินกว่าที่ร่างกายจะจัดหาได้ทันต่อความต้องการ  จึงต้องใช้ไกลโคเจนที่สะสมอยู่ในร่างกายโดยไม่ใช้ออกซิเจน  - Lactic Acid System  ( Anaerobic )  ซึ่งจะเกิดของเสีย ( กรดแลกติค ) ขึ้นเป็นจำนวนมาก

 

        การฝึกแบบนี้จะทำให้การทำงานของปอดและหัวใจดีขึ้นสามารถจัดหาออกซิเจนมาใช้ได้มากขึ้น  รวมทั้งทำให้ร่างกายโดยเฉพาะอย่างยิ่งกล้ามเนื้อสามารถทำลายกรดแลกติคที่เกิดขึ้นได้รวดเร็วขึ้น  ทั้งยังทำให้ร่างกายทนต่อสภาพที่มีกรดแลกติคได้ดีขึ้น  ฝีกบ่่อยๆก็จะทำให้ร่างกายแข็งแรงขึ้นและฝีเท้าดีขึ้น

 

        ชนกำแพง ( Hit the wall )  ศัพท์นักวิ่งหมายถึงการหมดสภาพ  ไม่สามารถวิ่งต่อได้  เกิดจากการที่ร่างกายใช้ไกลโคเจนที่สะสมไว้ในร่างกายจนหมด  ส่วนมากเป็นเพราะวิ่งเร็วเกินไป  พบในนักวิ่งมาราธอน  มักจะเจอกำแพงที่ระยะทาง 32-35 กม. ซึ่งนักวิ่งมาราธอนจะใช้เวลาประมาณ 1 ชั่วโมงครึ่ง  แต่นักวิ่งระยะฮาล์ฟมาราธอนก็อาจเจอได้เช่นกัน

 

        การที่จะวิ่งได้ไกลหรือนานแค่ไหนขึ้นอยู่กับความเร็วที่วิ่งด้วย  ถ้าวิ่งเร็วมากๆ  เกิน 85-90% ของชีพจรสูงสุด  ร่างกายก็จะใช้ไกลโคเจนที่สะสมอยู่ในร่างกายโดยไม่ใช้ออกซิเจน  - Lactic Acid System  ( Anaerobic )  ซึ่งประสิทธิภาพต่ำและให้พลังงานค่อนข้างน้อย  จะทำให้ไกลโคเจนที่สะสมไว้ในร่างกายหมดเร็ว  การใช้ไกลโคเจนแบบใช้ออกซิเจน  มีประสิทธิภาพกว่าแบบไม่ใช้ออกซิเจน  - Lactic Acid System  ( Anaerobic )  ถึง 18 เท่า และของเสียน้อยกว่า

 

        ถ้าลดความเร็วลงอีก  ร่างกายก็จะใช้ออกซิเจน- O2 System ( Aerobic )   แต่ใช้พลังงานจาก 2 แหล่งคือจากไกลโคเจนและจากไขมัน  ถ้าความเร็วสูง ( 80% ของชีพจรสูงสุด ) ก็จะใช้ไกลโคเจนมาก  ใช้ไขมันน้อย ( ไกลโคเจน 75% ไขมัน 25% )   ถ้าลดความเร็วลงอีก ( 70% ของชีพจรสูงสุดก็จะใช้ไขมันมาก  ใช้ไกลโคเจนน้อย ( ไกลโคเจน 25% ไขมัน 75% )  ดังนั้นถ้าควบคุมความเร็วไม่ดีก็จะทำให้ไกลโคเจนหมดก่อนที่จะวิ่งครบระยะ  อย่าลืมว่าไกลโคเจนในร่างกายมีเพียง 375 กรัม  ( นักวิ่งอาจมีถึง 450 กรัมซึ่งสามารถใช้วิ่งเต็มที่ได้เพียง  1500-1800 แคลอรี  หรือได้ระยะทางเพียง 32-35 กม. เท่านั้น

 

        การใช้ไขมันเป็นพลังงานก็จำเป็นต้องใช้กลูโคสซึ่งได้มาจากไกลโคเจนในกระบวนการสังเคราะห์พลังงานด้วย  ดังนั้นถ้าไกลโคเจนหมด  ก็ไม่มีกลูโคส  ทำให้ไม่สามารถใช้ไขมันที่มีอยู่อีกมากมายเป็นพลังงานได้

         ในการวิ่งระยะไกล  ฮาล์ฟมาราธอนหรือมาราธอน  สภาพร่างกายของนักวิ่งแต่ละคนไม่เหมือนกัน  อยู่ที่การฝึกซ้อม  ถ้านักวิ่งประเมินความสามารถของตัวเองไม่ถูกต้อง  วิ่งช้าเกินไป  ก็อาจแพ้ในการแข่งขัน  ถ้าวิ่งเร็วเกินไป  ไกลโคเจนที่สะสมไว้ในร่างกายเกิดหมดขึ้นมาก็จะหมดสภาพ ( ชนกำแพง )    สู้นักวิ่งที่เพียงเข้าร่วมการแข่งขันให้ครบระยะทางตามความสามารถของตัวเอง   ไม่ได้มุ่งหวังที่จะชนะเลิศ  ไม่ต้องการถ้วยรางวัลหรือเงินรางวัล  นักวิ่งเหล่านี้ก็จะวิ่งสบายๆ  ไม่มีความกดดัน  ก็ไม่ค่อยจะชนกำแพงครับ      

 

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