Kawm Yuav Ua Li Cas Thiaj Li Los Ntawm Koj Li Kev Ua Haujlwm los ntawm CrossFit Coach Colleen Fotsch

Zoo Siab

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Muaj suab nrov ntau nyob rau ntawm cov sib tham-tshwj xeeb tshaj yog hais txog kev tawm dag zog. Tab sis kuj tseem muaj ntau yam kawm. Tias yog vim li cas CrossFit tus kws ncaws pob thiab tus kws qhia Colleen Fotsch txiav txim siab koom tes nrog Red Bull kom tso qee qhov kev paub txog kev tawm dag zog hauv qhov yeeb yaj kiab tshiab hu ua "Kev Sib Nrauj." Fotsch tab tom yuav rov qab mus kawm ntawv kom tau txais nws daim ntawv kawm tiav qib siab hauv kinesiology thiab xav siv nws cov social media platforms thiab epic CrossFit kev txawj ntse los qhia (tsis yog impress) nws cov thwjtim.

Nws hais tias "Kev tshaj xov xwm hauv zej zog yog txhua leej txhua tus hais txog qhov zoo-nws yog txhua yam hais txog yam txuj ci dab tsi uas koj tuaj yeem ua tau," nws hais. "Kuv txhais tau tias, kuv ua txhaum: Yog tias kuv tau nqa lub cev loj lossis ua qee yam zoo heev hauv kev ncaws pob, nws yog qhov lom zem los tso rau hauv internet. . Qhov ntawd yog lub luag haujlwm ntawm kuv: pab tib neeg txawm tias lawv yog ib tus neeg ncaws pob sib tw lossis tsis yog." (Kuj txheeb xyuas cov kws qhia raug cai ntawm Instagram uas tau nthuav tawm txhua qhov kev paub txog kev tawm dag zog.)

Nyob rau hauv thawj ntu ntawm koob, Fotsch pluaj ntawm lub plawv ntsuas ntsuas thiab pib ua haujlwm hnyav rau lub voj voog ncig nrog tsib feeb ua haujlwm thiab peb feeb so. Lub hom phiaj: txhawm rau txheeb xyuas qhov kev siv ntawm CrossFit workout thiab saib yuav ua li cas Fotsch sib ntaus sib tua tsis muaj kev kub ntxhov. (Los yog, raws li nws hais tias CrossFit zej zog hu nws: "Redlining. Thaum koj mus deb dhau rau hauv kev tawm dag zog uas koj nyob nraum ciam teb nyob rau hauv hom tsis ua hauj lwm-koj tsuas yog sim kom muaj txoj sia nyob ua haujlwm ntawm qhov ntawd.") Txhawm rau ua li ntawd, ua ntej, thaum, thiab tom qab kev tawm dag zog, pab pawg tsim khoom tau pricked Fotsch tus ntiv tes los ntsuas nws cov ntshav lactate qib-ib qho tseem ceeb ntawm kev tawm dag zog uas txiav txim siab ntev npaum li cas koj tuaj yeem ua haujlwm ntawm qhov kev siv siab.

"Thaum lub sijhawm ua haujlwm qoj ib ce no, kuv ib txwm tso kuv tus kheej rau hauv lub xeev uas cov cell hauv kuv lub cev tsis tau txais cov pa txaus ntxiv lawm," piav qhia Fotsch. "Vim li ntawd, rau kuv lub cev los tsim lub zog, nws nkag mus rau hauv lub xeev hu ua glycolysis. Ib qho khoom siv ntawm glycolysis yog lactate lossis lactic acid. Yog li ntawd yog qhov peb tab tom sim: Kuv lub cev tau tshem tawm cov lactic acid npaum li cas.Hauv cov kev tawm dag zog anaerobic no - qhov twg koj xav tias hlawv hauv koj cov leeg - qhov tseem ceeb uas qhia koj yog tias koj lub cev tsim cov lactic acid ntau dua li koj lub cev tuaj yeem tshem tawm ntawm qhov ntawd. "

Saib daim vis dis aus saib yuav ua li cas Fotsch tawg los ntawm kev ua haujlwm ntev ib teev, coj nws lub plawv dhia mus rau saum ntuj-siab 174 bpm. (Nov yog yam koj yuav tsum paub txog kev qhia raws li koj lub plawv dhia.) Thiab thaum kawg ntawm thawj qhov kev sib tw ntawm kettlebell viav vias thiab burpees, nws nce mus txog qib lactic acid siab tshaj ntawm 10.9 mmol/L-ntau dua li ob npaug nws cov lactate pib ntawm 4 mmol / L. Qhov ntawd txhais tau hais tias, txawm tias lactate accumulating hauv nws cov ntshav, nws muaj peev xwm ua kom thawb los ntawm kev ua haujlwm thiab qhov kub hnyiab-zoo-zoo hauv nws cov leeg. Qhov kev cob qhia zoo dua koj yog, qhov zoo dua koj lub cev tau txais kev cuam tshuam nrog qhov kev tsim kho thiab thawb mus. (Saib: Vim Li Cas Koj Thiaj Li Ua Tau thiab Yuav Tsum Thawb Qhov Mob Thaum Ua Haujlwm)

Nws lwm qhov zais cia kom thawb dhau qhov hlawv? 1. Tsom ntsoov rau kev ua pa thiab 2. Tsom ntsoov rau kev txav ntawm tes. Nws hais tias "Thaum kuv thawb hnyav, kuv nyiam ua pa me ntsis, tshwj xeeb tshaj yog thaum kuv nqa-uas yog hais txog qhov phem tshaj plaws uas koj ua tau," nws hais. "Yog li kuv tsom mus rau kuv qhov ua tsis taus pa thiab ua tsis tau zoo nrog kuv lub plawv dhia nce vim kuv tsis muaj peev xwm ua pa tob tob no. Kuv qhov nqus pa thiab exhaling yuav nrawm dua, thiab kuv tau kawm ua li ntawd. . "

"Lwm yam uas tau pab kuv tiag tiag yog tam sim no thiab tsom mus rau kev tawm dag zog ntawm tes," nws hais. "Nws tuaj yeem ua rau txaus ntshai heev yog tias koj pib xav txog txhua qhov kev sib tw uas koj tau tawm mus."

Lwm qhov tseem ceeb ntawm kev tswj hwm qhov kev siv zog no thoob plaws rau txhua qhov kev sib tw yog Fotsch lub peev xwm los txo nws lub plawv dhia ceev ceev thaum lub sij hawm so-ib yam dab tsi uas los nrog kev cob qhia thiab tuav lub peev xwm aerobic siab. Nws tau hais tias "Txhua lub sijhawm so, Kuv tau mob siab rau ua kom kuv ua tsis taus pa thiab ua rau kuv lub plawv dhia qis," "Nws yog qhov txias heev uas pom tias kuv tau zoo npaum li cas hauv lub sijhawm luv luv. Nws yog lwm qhov kev tawm tswv yim zoo, qhia tias kuv lub peev xwm aerobic tau zoo dua, thiab nws yog ib qho uas kuv tau sim tiag tiag. Yog tias koj tsis muaj lub peev xwm aerobic zoo thiab muaj peev xwm rov zoo sai, CrossFit (thiab tshwj xeeb tshaj yog kev sib tw CrossFit) yuav nyuaj heev. Kuv xav ua qhov no ntau zaus hauv kuv txoj kev kawm yog li kuv tuaj yeem pom tam sim kuv yuav rov zoo li cas thaum kuv tawm dag zog. " (Cov kev tshawb fawb qhia tias nws pab tau yog tias koj txav mus los thiab ua lub sijhawm rov ua haujlwm tsis yog rov ua kom rov zoo.)

Fotsch cov lus qhia zaum kawg rau kev thawb los ntawm nws txoj haujlwm nruj heev? Nws tau hais tias "Kuv tau ua haujlwm nrog kuv tus khub koom nrog kev qhia, thiab nws muaj txiaj ntsig zoo kom muaj qib kev sib tw ntawd mus txuas ntxiv tsis muaj teeb meem dab tsi," (Qhov no tsuas yog ib qho laj thawj workouts zoo dua nrog ib tus phooj ywg.)

Nerding tawm ntawm tag nrho cov lus hais txog kev noj qab haus huv no? Nyob twj ywm rau ntau ntu ntawm Red Bull's Kev tawg nrog Colleen Fotsch muaj nyob rau hauv YouTube. Nws hais tias nws cia siab tias yuav coj cov yeeb yaj kiab sab nraum lub thawv CrossFit kom pom tias lwm tus neeg ncaws pob lub cev teb li cas rau kev tawm dag zog hauv ntau txoj kev.

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