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Ensure muscle deyatelnosti

Modes muscle workout

The regime of muscular activity depends on the intensity and duration of the functional activity of the muscles. At every muscular work increases the absorption of oxygen, and more intense than she, so requires more oxygen. However, even with the most intensive and deep breathing blood, in the first few seconds unable to provide adequate oxygen tension in muscle tissue. Causes an oxygen deficit, which is the greater, the higher the intensity, therefore increasing demand, a so-called oxygen debt. Therefore, at the initial stage in starting phase of ATP is compensated by processes not requiring the presence of oxygen in the environment: using

creatinkinase reactions and Gly Colosseum. Accordingly, the reduced content in muscle, creatine phosphate, glycogen, increases the concentration of lactate. If these processes fail to provide sufficient ATP resynthesis then the level in the cell is reduced. Anaerobic muscle workout regime If the intensity of the muscle work maximum, and the length of kratkovremenna. the starting phase is where it ends. Quickly consumed creatine phosphate, glycogen, and muscle lactate accumulates. Occurs quick fatigue. This phase may last 10 – 30 minutes. This mode is called anaerobic.

Anaerobic performance – ensuring the muscular activity of the body due to energy anaerobic reactions in conditions of oxygen deficiency with accumulation in tissues of acid metabolic products (lactic acid).

Anaerobic-aerobic mode of muscle training At submaximal work intensity, but longer duration in terms of relative oxygen starvation (when the intensity of gas exchange blood still can not keep up the intensity of muscle metabolism) changes in the starting phase will be less sharp, and the starting phase will be shorter. The value creatinkinase path is greatly reduced glycolysis still effective. The tendency to the accumulation of lactate is retained, however, its concentration rises slowly.

Begins to turn on and aerobic respiration. but its role is still minor, because many enzymes are blocked by low pH (high acid content), inadequate oxygen supply to the tissues. A substrate for muscle activity will not only muscle glycogen, how much blood glucose is brought from the liver, along with this gradual parallel activation and the predominance of the aerobic process begins to activate and the decay of fatty tissue.

During this period, the share of oxidizable carbohydrates accounts for 67% of oxidizable substrates, while the share of aerobic oxidizable fatty acids 33%. The decrease in the level of ATP in the background of partial reimbursement slows down, the flow rate of muscle glycogen becomes less significant, slowly resynthesizes creatine phosphate, i.e. spent replenished the reserves of muscle.

Given that the proportion of fatty acids, oxidizable with such functional activity of the muscles, is not more than 1/3 to reduce fat tissue it is not recommended. This mode is called anaerobic-aerobic or mixed.

Aerobic muscle workout regime During muscular work even lower intensity and longer duration, restores the dynamic equilibrium between the supply of tissues with oxygen and the intensity of physical activity, a so-called “steady state”. Predominant in this period is the aerobic resynthesis of ATP.

The level of ATP, creatine phosphate and glycogen in the muscles is increased and stabilized. Growing consumption of liver glycogen, actively mobilized from subcutaneous fat the fats are split into fatty acids and glycerol, and then supplied to the oxygen reactor cells. While aerobic oxidative phosphorylation is 95%, anaerobic glycolysis is less than 5%, and oxidizable substrates consist of 13% from carbohydrates and 87% of the fatty acids. This mode is called aerobic.

Thus, there is a specific sequence of on and prevalence of different pathways of ATP resynthesis as duration and intensity of muscular work. The first 2-3 seconds splitting only ATP, then from 3 to 20 second the resynthesis of ATP at the expense of creatine phosphate, 40 seconds of maximum work capacity reaches glycolysis, further gradually more prevalent aerobic oxidation.

Aerobic capacity of the body – providing muscular activity of the body due to the energy of aerobic reactions in sufficient income, transport and utilization of oxygen by cells.