Uphononongo lwakutsha nje lucebisa ukuba ukudibanisa umthambo ophezulu wokunganyangeki kwiqela lezihlunu (ezifana ne-dumbbell bicep curls ezinzima) kunye nomsebenzi ophantsi womthwalo (njengobunzima obulula kakhulu be-dumbbell bicep curls ukuphindaphinda okuninzi) kuphezulu ekwakheni izihlunu kunokuba nje umthambo ophezulu womthwalo, kwaye loo mthambo uphantsi awuloncedo okanye uthintele ukukhula kwezihlunu.
Uphando olutshanje lufumanisa ukuba uqeqesho lokuchasana yedwa lungaphantsi koqeqesho oluchasayo oludityaniswe noqeqesho lokunyamezela (kule meko, ukukhwela ibhayisekile okumodareyitha) ngokweempawu ze-anabolism ye-muscle (ukukhula)1. Oku kuchasene nezimvo ezidumileyo ukuba ukumelana uqeqesho lolona hlobo lodwa lwe-hypertrophic (i-muscle growth inducing) umthambo, ukuba ukuqina okuphantsi kuthintela ukukhula kwemisipha kwaye kunokubangela ukuphuka kwemisipha. Ke ngoko, olu pho nonongo lucebisa ukuba ukudibanisa umthambo ophakamileyo wokuxhathisa umthwalo kwiqela lezihlunu (ezifana ne-dumbbell bicep curls ezinzima) kunye nomthwalo ophantsi wokuzilolonga (njengobunzima obulula kakhulu be-dumbbell bicep curls ukuphindaphinda okuninzi) kuphezulu ekwakheni izihlunu kunoko nje. umthambo ophezulu womthwalo, kwaye loo mthambo uphantsi awuloncedo okanye uthintele ukukhula kwezihlunu.
Uphando lwangaphambili lubonise ukuba ukudibanisa amandla kunye noqeqesho lonyamezelo kubangela amandla amancinci afunyenweyo kunokuqeqeshwa kwamandla kuphela1. Oku kubizwa ngokuba yi "interference effect"1. Nangona kunjalo, akwaziwa ukuba esi siphumo siyenzeka na xa kujongwa iziphumo ze imisipha ukukhula okanye iiproxies zokukhula kwezihlunu. I-mTOR (ikhuthazwa luqeqesho lokumelana) ibangela imisipha ukukhula kunye ne-AMPK (evuselelwe ngoqeqesho lonyamezelo ukuze kubangele ukulungiswa kwe-aerobic) imida yokukhula kwemisipha1, ngoko ke aba bamakishi bangasetyenziselwa njenge-proxies ukuze babone ukuba i-muscle ikwimeko ye-anabolic (ekhulayo).
Olu pho nonongo lujonge imiphumo yoqeqesho lokumelana yedwa (RES), ukuqeqeshwa kokumelana nokuhamba ngebhayisikili ephakathi (RES + MIC) okanye ukuqeqeshwa kokuchasana kunye nesantya esiphezulu sokuhamba ngebhayisikili (RES + HIIC) kumanqanaba e-mTOR kunye ne-AMPK kwi-vastus lateralis muscle. VL) kumathanga angaphambili abakhweli beebhayisikile ngaphambi nangeeyure ezi-3 emva kweprotokholi yomthambo. Okumangalisayo kukuba, iqela le-RES lineyona mTOR iphantsi kweeyure ze-3 emva kokuzivocavoca, i-RES + HIIC ine-mTOR ephezulu kwaye i-RES + MIC ine-mTOR ephezulu.1. Oku kufunyaniswayo kubonisa ukuba kukho impendulo enkulu ye-anabolic kwi-VL ye-muscle yeqela loqeqesho lokumelana nelokwenza umthambo ophantsi womthwalo (i-moderate intensity cycling) emva komthwalo ophezulu wokuziqhelanisa (i-back-squat, ecingelwa ukuba ine-barbell).
Nangona kunjalo, i-AMPK iphinde yabonisa indlela efanayo emva kokuzivocavoca (i-AMPK yayisezantsi kwi-RES kwaye iphezulu kwi-RES + MIC)1. Oku kukufumanisa okuthakazelisayo njengoko i-AMPK kunye ne-mTOR kulindeleke ukuba babe ngabachasi ngenxa yemisebenzi echasayo ngokwemigaqo ye-anabolism, kodwa bobabini babonisa iindlela ezifanayo ezibonisa ukuba abasebenzisani omnye nomnye kodwa endaweni yoko bakhuthazwa ngokuzimeleyo.
Ngaba kunokugqitywa kolu phando ukuba ukudibanisa ukuxhathisa kunye nokuqeqeshwa kokunyamezela kukulungele ukukhula kwemisipha? Hayi, njengoko olu phononongo lunemida emikhulu. Okokuqala, abakhweli beebhayisikile ngabadlali abaqeqeshelwe ukunyamezela ngoko ke kulindeleke ukuba baziqhelanise nomsebenzi wokunyamezela ukuze babe nempendulo ephantsi yoxinzelelo kwaye ke banokuba nempendulo encinci ye-catabolic xa kuqaliswa umthambo wokunyamezela (umzekelo ukuphakama okuncinci kwi-AMPK inokuba kujongwe kunokuba kufundwe abantu abaqhelekileyo); abantu abaqhelekileyo banokuphendula ngokwahlukileyo ngokweempawu zebhayoloji. Okwesibini, i-AMPK ikhuthaza i-catabolic (i-breaking down muscle) iinkqubo2 ngoko ke ukunyuka kwe-AMPK kwiqela le-RES + MIC kunokubonisa ukwanda kwe-muscle catabolism echasene nomyalezo wokufunda ocebisa abafundi ukuba ukudibanisa ukuqeqeshwa kokuxhatshazwa kunye nokunyamezela ukunyamezela kunokwenzeka ukuba kubangele ukukhula kwemisipha. Okwesithathu, uphando aluzange lujonge i-protein ye-protein ye-muscle yenetha (xa i-anabolic kunye neenkqubo ze-catabolic zibandakanyiwe, nokuba umphumo wenetha yi-anabolic okanye i-catabolic). Okokugqibela, uphononongo lwalunamavolontiya asi-8 kuphela abandakanyiweyo kuphononongo nto leyo ethetha ukuba iqela ngalinye lalinabantu aba-2-3 kwiqela ngalinye nto leyo eyenza ukuba umda wempazamo ube mkhulu kuphononongo. Ngoko ke, olu pho nonongo akufanele lusetyenziswe njengommiselo wokuzilolonga ngokomzimba njengoko iziphumo ezichanekileyo zokuphuhliswa kwemisipha azizange zihlolwe ngokubhekiselele kubantu abangenazo ukunyamezela, kodwa kukhanyisa imiphumo yeendlela ezahlukeneyo zokuzilolonga kwi-biomarkers ye-muscle. uphuhliso.
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Iingxelo:
- Jones, TW, Eddes, L., Kupusarevic, J. okqhubekayo. Ukuqina komthambo we-Aerobic akuchaphazeli umqondiso we-anabolic emva kokuxhathisa ukunyamezela kwiimbaleki zokunyamezela. Sci Rep 11, 10785 (2021). Ipapashwe: 24 May 2021. DOI: https://doi.org/10.1038/s41598-021-90274-8
- Thomson DM (2018). Indima ye-AMPK ekuLawulweni kobungakanani be-Skeletal Muscle, i-Hypertrophy, kunye nokuvuselelwa kwakhona. Iphephabhuku lamazwe ngamazwe ngee-molecular science, 19(10), 3125. https://doi.org/10.3390/ijms19103125
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