Feidhmíocht
Traenáil ar laige: cad a deir an fianaise
Ní hé traenáil ar laige an gearradh tapa ar dhó saille ná an tubaiste a dhéantar cur síos air. Tá na héifeachtaí beag agus braitheann siad ar an méid atá á traenáil agat.
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Cad a fuair na meitice
Scrúdaigh athbhreithniú córais agus meitice 2025 conas a théann laige agus teorann calorie i bhfeidhm ar fheidhmíocht aclaíochta [2]. Scrúdaigh athbhreithniú meitice 2020 ar thorthaí feidhmíochta ar leith [4]. Chuir athbhreithniú córais 2018 comparáid idir traenáil ar laige agus traenáil ar a n-ithe ar fheidhmíocht agus ar mheitibileacht tar éis aclaíochta [5]. Tá an pictiúr trasna na trí cinn comhoiriúnach: tá difríochtaí ann, tá siad beag, agus tá siad níos infheicthe i meitibileacht ná i dtorthaí.
Tá an athbhreithniú clasaiceach ar éifeachtaí laige ar mheitibileacht agus feidhmíocht i leigheas spóirt fós ina threoir mhaith do na meicníochtaí [7].
Feidhmíocht traenála ar laige vs ar a n-ithe
Cad atá faoi thionchar, agus cad nach bhfuil
| Cineál seisiúin | Tionchar traenála ar laige | Tuairim praiticiúil |
|---|---|---|
| Aeróbach éasca, faoi ~90 nóiméad | Beagán nó gan aon rud | Ar fheabhas ar laige |
| Fada endurance, os cionn ~90 nóiméad | Titeann feidhmíocht de réir mar a dhéantar glycogen a dhíth | Bain úsáid as é |
| Idirbhlianta ard-intensity | Tugann torthaí go ginearálta titim | Ithe ar dtús |
| Traenáil neart throm | Tugann torthaí agus toilleadh titim go minic | Ithe ar dtús |
| Obair scile nó theicniúil | D'fhéadfadh díriú a bheith ag fulaingt | Duine aonair |
Is é an riail ginearálta: an níos mó a bhaineann do sheisiún le glycogen nó le hiarracht uasta, is amhlaidh is mó a chosnaíonn laige duit. Ní bhíonn tionchar mór ag marcaíocht limistéar 2. Ní hé an nóiméad chun iarracht uasta a dhéanamh ná ocht n-uaire a chaitheamh.
An míthuiscint maidir le dó saille
Déantar níos mó saille a ocsaídiú go comhoiriúnach le linn aclaíochta ar laige. Tá sé seo fíor agus ní dhéanann sé difríocht. Déantar caillteanas saille a chinneadh trí chothromaíocht fuinnimh thar laethanta, ní trína bhfuil tú ag dó ábhar ar leith le linn seisiúin amháin — dóigh níos mó saille ar maidin agus dófaidh tú níos lú ina dhiaidh sin. Taispeánann na trialacha seo: ní dhéanann traenáil ar laige caillteanas saille níos fearr nuair a bhíonn iontógáil comhoiriúnach.
Treoir phraiticiúil
- Comhoiriúnigh an seisiún leis an stát. Seisiúin éasca ar laige, seisiúin deacra ar a n-ithe. Is é seo an chuid is mó den chomhairle.
- Cosain an próitéin. Déanann fuinneamh comhoibrithe comhoiriúnachtaí spriocanna próitéine níos deacra, agus tá próitéin níos tábhachtaí ná an t-am chun mais lean a chaomhnú.
- Ná traenáil go deacair ar laethanta laige 5:2. Socraigh na seisiúin dúshlánacha do laethanta le hiontógáil gnáth.
- Ignóigh forlíonta a mholtar do thraenáil ar laige. Is é trial a bhaineann le urolithin A ar endurance agus neart muscle [6] an cineál cruthúnas atá uait, agus níl an chuid is mó de na táirgí comhoiriúnach.
Ceisteanna coitianta
An gcaillfidh mé matán agus mé ag traenáil ar throscadh?
An ndónn cardach ar throscadh níos mó saille?
An féidir liom BCAAnna a thógáil agus fanacht ar throscadh?
An bhfuil traenáil ar throscadh níos measa do mhná?
Related reading
References
Every citation below links to the original peer-reviewed record on PubMed or via DOI. Nothing here is a substitute for medical advice.
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Maltodextrin-Based Carbohydrate Oral Rinsing and Exercise Performance: Systematic Review and Meta-Analysis Hartley C, Carr A, Bowe SJ, et al. · Sports medicine (Auckland, N.Z.) · 2022 · Meta-analysis DOIPubMed 35239154Full text
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Assessment of Urolithin A effects on muscle endurance, strength, inflammation, oxidative stress, and protein metabolism in male athletes with resistance training: an 8-week randomized, double-blind, placebo-controlled study Zhao H, Zhu H, Yun H, et al. · Journal of the International Society of Sports Nutrition · 2024 · Randomised controlled trial DOIPubMed 39487653Full text
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Fasting Before Evening Exercise Reduces Net Energy Intake and Increases Fat Oxidation, but Impairs Performance in Healthy Males and Females Slater T, Mode WJA, Pinkney MG, et al. · International journal of sport nutrition and exercise metabolism · 2023 · Randomised controlled trial DOIPubMed 36170970
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Ketone ester supplementation blunts overreaching symptoms during endurance training overload Poffé C, Ramaekers M, Van Thienen R, et al. · The Journal of physiology · 2019 · Randomised controlled trial DOIPubMed 31039280Full text
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Effect of niacin ER/lovastatin on claudication symptoms in patients with peripheral artery disease Hiatt WR, Hirsch AT, Creager MA, et al. · Vascular medicine (London, England) · 2010 · Randomised controlled trial DOIPubMed 20212073
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