การใช้พลังงานของนักวิ่ง
อ่าน: 13105
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% ของชีพจรสูงสุด ) ก็จะใช้ไขมันมาก ใช้ไกลโคเจนน้อย ( ไกลโคเจน 25% ไขมัน 75% ) ดังนั้นถ้าควบคุมความเร็วไม่ดีก็จะทำให้ไกลโคเจนหมดก่อนที่จะวิ่งครบระยะ อย่าลืมว่าไกลโคเจนในร่างกายมีเพียง 375 กรัม ( นักวิ่งอาจมีถึง 450 กรัม ) ซึ่งสามารถใช้วิ่งเต็มที่ได้เพียง 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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อันนี้ไม่มีประทับรอย เอาไปหนึ่งรอย
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Для доступа к БлекСпрут важно использовать только проверенные и официальные ссылки. Официальное зеркало BlackSprut гарантирует безопасный доступ и защиту от фишинговых сайтов.
Официальная ссылка на БлекСпрут будет иметь формат.onion. Например, ссылка на сайт БлекСпрут может выглядеть так:
Зеркала сайта БлекСпрут обеспечивают резервный доступ в случае блокировки основного сайта. Например, зеркало БлекСпрут через ТОР:
Шаг 3: Подключение через VPN
Для дополнительной безопасности рекомендуется использовать VPN.
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Откройте ТОР браузер и введите официальный адрес БлекСпрут.
Шаг 4: Безопасный доступ к БлекСпрут через onion
Когда вы используете ТОР браузер и официальное зеркало БлекСпрут, важно следовать мерам предосторожности:
Проверяйте URL на наличие ошибок и подлинности.
Используйте VPN для дополнительной защиты.
Не вводите личные данные на подозрительных сайтах.
Часто задаваемые вопросы
Как получить доступ к БлекСпрут через onion?
Для доступа к БлекСпрут через onion сеть необходимо использовать ТОР браузер и официальные ссылки на сайт БлекСпрут. Подключение через VPN также рекомендуется для защиты вашей анонимности.
Как зайти на BlackSprut безопасно?
Чтобы безопасно зайти на BlackSprut, используйте ТОР браузер, подключайтесь через VPN, и проверяйте официальные зеркала сайта БлекСпрут. Никогда не переходите по подозрительным ссылкам.
Что такое зеркало БлекСпрут?
Зеркало БлекСпрут - это альтернативный адрес сайта, используемый для обеспечения доступа в случае блокировки основного сайта. Зеркало BlackSprut через ТОР помогает пользователям получить доступ к маркетплейсу, сохраняя их анонимность.
Теперь вы знаете, как зайти на даркнет маркетплейс БлекСпрут, используя официальные зеркала и ссылки. Следуйте этим инструкциям и соблюдайте меры предосторожности, чтобы обеспечить свою безопасность в даркнете. Официальный сайт BlackSprut и его зеркала через ТОР и VPN помогут вам получить доступ к БлекСпрут, оставаясь анонимным и защищенным.
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