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Endurance training

between sets is 2-3-5 minutes, the problem occurs with muscle recovery. And they can be restored only if the lactic acid out. And she partially gets in the blood, and partly falls into neighboring muscle fibers. Either in the same MV enters the mitochondria and is converted into water. Now, if you do not own mitochondria, the process of release of lactic acid in the blood or in the neighboring muscle fibers long enough, and athlete a long time recovering. Therefore, a properly trained athlete, a weightlifter in order to show consistent results, should have in their glycolytic fibers mitochondria. This is especially true at the highest sporting level, when in the finals one or two athletes remain of the post and out on its next approach almost 3 minutes. Sometimes they cheat, throw extra pound (now possible) and thanks to this win yourself a few extra minutes of rest. But still, if they had enough of mitochondria in CEM and the SMOA, the process would go much faster.

J. M.: the Situation is familiar. In armwrestling with the introduction of the new format duels – armpits – athletes have to fight each other 3 times or more with holiday in 3 minutes. And often the winner is not the strongest and the most enduring. But in arm wrestling protracted fights, and sportsmen heavily zakislyaetsya. Why do weightlifters zakislyaetsya during the competitive movements? Because this exercise does not exceed a few seconds. It seems to be insufficient for the formation of lactic acid.

V. S.: If you imagine that at the time of launch, the wrestler turns on 80-90 % of all motor units, then they spent ATP (2) and KRF (10-15 C). Then in OMV starts the resynthesis of ATP and KRF via oxidative phosphorylation (oxygen is taken from myoglobin), and in the SMOA resynthesis goes through anaerobic glycolysis with the formation of LACT and hydrogen ions. At any length voltage SMOA them in the process of relaxation will accumulate lactate and hydrogen ions. However, if in the SMOA appears mitochondria, they are in a period of rest to absorb hydrogen ions (turn into water), i.e. the factor will disappear, leading to fatigue SMOA.

J. M.: But the attempt in weightlifting lasts less than 10, except for the attitude, in the snatch – with 3-4 in a push, due to the pause in the position of a weight on the chest, longer. Tell me more, how is the accumulation of hydrogen ions in an unused stock KRF?

V. S.: In the competitive exercises in weightlifting spent a small fraction of ATP is active in all major muscles (legs, back), the resynthesis of ATP stock is due to the ECOP, and the use of KRF in the SMOA is at the expense of ATP are synthesized during anaerobic glycolysis with the formation of lactate and hydrogen ions. Hydrogen ions out of the SMOA an hour, but if in the SMOA to produce more mitochondria, the process of removal of hydrogen ions is accelerated. So evinoslivie weightlifters can make a second approach to acropetally weights, not earlier than 10 minutes of active rest. Hardy weightlifters can lift the weight limit is 3-5 minutes.

Let me remind you that the increase in the concentration of hydrogen ions in the CF prevents the formation of active-myosin bridges, i.e. the decline in the strength and speed of contraction of the muscle.

JM: Tell us about the method of training aimed at increasing the number of mitochondria in the SMOA and CEM.

V. S.: Methods of training is derived directly from the physiology. First, the law of physiology to coach SMOA, they should be included in the work. Here come the requirements for the intensity of work, it needs to be in the region of 80 % of the maximum. With such a load includes virtually all motor units. Secondly, you need to work is continued for sufficient time to initiate those mechanisms that will then provide the hypertrophy of mitochondria. Need lightweight acidification, the emergence of free creatine, increasing the concentration of anabolic hormones in the blood and MV. We recommend you to do 10 reps, and if the athlete is unable to perform 10 repetitions, the weight is reduced, but the stress remains the same. The athlete should perform every movement more intense. In this case, are recruited all DE (MV), and the degree of accumulation of free creatine and hydrogen ions becomes optimal to stimulate the transcription – reading information from DNA. During this exercise takes not more than 30% of ATP and KRF, so during a two-minute recovery, the accumulation of hydrogen ions and lactate exceeds a critical level, damaging the mitochondria. The increase in the number of approaches leads to the gradual accumulation of hormones in the blood and active muscle tissue, so 10 approaches provide the desired concentration of hormones in MV. Who can’t wait, you can do 20 approaches in one workout to one muscle group. A greater number of approaches may lead to a complete breakdown of ATP and ECOP in MV, and this will delay the recovery process for a few days. Therefore, the methodology in summary form can be represented as