איזה פחממות לצרוך לפני ואחרי אימון?

[Holy_Templar]

פורסם במקור על ידי !Demon!

עם כל הכבוד לכולם פה ולמנהלים לפני שאתם אומרים משהו ויוצאים על בן אדם תתעניינו בנושא אולי הוא צודק
רציתם מחקר על מרימי משקולות?
בבקשה:
Influence of Ramadan fasting on anaerobic performance and recovery following
short time high intensity exercise

Abstract
The aim of this study was to investigate the effects of Ramadan
fasting on anaerobic power and capacity and the removal rate of
lactate after short time high intensity exercise in power athletes.
Ten male :):):):):) power athletes (2 wrestlers, 7 sprinters and 1
thrower, aged 20-24 yr, mean age 22.30 ± 1.25 yr) participated
in this study. The subjects were tested three times [3 days before
the beginning of Ramadan (Pre-RF), the last 3 days of Ramadan
(End-RF) and the last 3 days of the 4th week after the end of
Ramadan (After-RF)]. Anaerobic power and capacity were
measured by using the Wingate Anaerobic Test (WAnT) at Pre-
RF, End-RF and After-RF. Capillary blood samples for lactate
analyses and heart rate recordings were taken at rest, immedi-
ately after WAnT and throughout the recovery period. Repeated
measures of ANOVA indicated that there were no significant
changes in body weight, body mass index, fat free mass, per-
centage of body fat, daily sleeping time and daily caloric intake
associated with Ramadan fasting. No significant changes were
found in total body water either, but urinary density measured at
End-RF was significantly higher than After-RF. Similarity
among peak HR and peak LA values at Pre-RF, End-RF and
After-RF demonstrated that cardiovascular and metabolic stress
caused by WAnT was not affected by Ramadan fasting. In
addition, no influence of Ramadan fasting on anaerobic power
and capacity and removal rate of LA from blood following high
intensity exercise was observed. The results of this study re-
vealed that if strength-power training is performed regularly and
daily food intake, body fluid balance and daily sleeping time are
maintained as before Ramadan, Ramadan fasting will not have
adverse effects on body composition, anaerobic power and
capacity, and LA metabolism during and after high intensity
exercise in power athletes.


In conclusion, it
appears that Ramadan fasting has no adverse effect on
body composition, nor on power outputs of short time
high intensity exercise, provided that there is no change in
daily caloric intake and no change in total sleeping hours.
The results of this study also revealed that there was no
influence of Ramadan fasting on LA metabolism during
high intensity exercise and recovery phase, in regularly
trained active power athletes.


מחקר מלא:
http://docs.google.com/gview?a=v&q=c...ic&hl=ru&gl=ru

אה ורמדן כן קשור למה הצום שם בערך 12 שעות אם לא יותר כי אוכלים רק בלילה

במקחר המלא מצויין שהבדיקה האנאירובית היא 45 שניות .
של לפדל בצורה אינטנסיבית 30 שניות ועוד 3-4 פעמים במשך 15 שניות עם התנגדות נמוכה.
protocol. After a standard-
ised 5 minutes warm up involving pedalling at 60-70 rpm
interspersed with two all out sprints lasting four to five
seconds, the subject rested on the cycle ergometer for five
minutes (Inbar et al., 1996). During the rest period the
subject was instructed to perform the test as fast and as
hard as possible. Then the WAnT was initiated against
minimal resistance. Following 3 to 4 seconds the prede-
termined test resistance (0.075 kg. body mass) was ap-
plied, and the computer was activated. Verbal encour-
agement was given to every subject to maintain as high a
pedalling rate as possible throughout the 30s test duration,
especially during the last 10-15s when the willpower was
needed. The highest value during the 30s was defined as
peak power (PP) or anaerobic power, and mean power
(MP) output or anaerobic capacity was the average of all
values obtained during the test. Anaerobic power and
capacity were expressed in absolute (W)

זה די אומר, שהניסוי כולו מתבסס על כוח מתפרץ. ולא על אימון אנאירובי של שעה, שעה וחצי.
למדוד כוח באימון אנאירובי על טווח של 5 דקות זה תנאי מעבדה טובים.
כל המשתתפים שם הם מתחרים בענפים אולימפיים. "הדיפת כדור ברזל" וכו' .
כל הענפים האולימפיים שמעורבים בהם אימונים אנאירוביים הם כרוכים ישירות לאימוני PL .
מה שמתבסס הרבה על עבודה של כוח ולא סיבולת.
כלומר באימון של שעה וחצי שטווחי החזרות גבוהים יותר . התוצאות של המחקר הזה לא תופסות בכלל