The positive effects of running. Fast running speed develops

Workshop on the topic "Energy Exchange"

Class10

Bbiology

Subject:Providing cells with energy

Biology. General biology. Grades 10 - 11: a textbook for general education. institutions: profile. level, P.M. Borodin, L.V. Vysotskaya, G.M. Dymshits and others.

Lesson topic:Solving problems on the topic "Energy metabolism in the cell"

Lesson Objectives:

Equipment: texts, task cards.

Lesson - workshop on the topic "Energy metabolism in the cell"

1 option

Target: to systematize knowledge about metabolism and energy conversion in the cell, to learn how to apply knowledge on the topic "Energy metabolism in the cell" in solving problems.

Tasks for "3"

1. Oxygen-free cleavage of 5 mol of glucose has occurred. How many moles of ATP were formed?

2. In the process of oxygen-free splitting, 10 mol of lactic acid was formed. How many moles of glucose have been broken down?

3. How many moles of ATP were formed as a result of the complete oxidation of 3.5 moles of glucose?

4. How many moles of glucose were consumed if 2 moles of lactic acid and 12 moles of CO were formed 2 ?

5. How much energy and in what form is accumulated if 15 moles of ATP are formed as a result of splitting.

Tasks for "4"

1. How many moles O 2 consumed during the breakdown of 6 mol of glucose, if 4 mol of lactic acid was formed?

2. In in the process of energy metabolism, 7 moles of glucose were split, of which only 2 underwent complete. Determine: 2 was it formed? ATP molecules?

3. As a result of energy metabolism in the cell, 5 mol of lactic acid and 27 mol of

d) How many moles of oxygen went into oxidation?

Option 2

Target: to systematize knowledge about metabolism and energy conversion in the cell, to learn how to apply knowledge on the topic "Energy metabolism in the cell" in solving problems.

Tasks for "3"

There was an oxygen-free splitting of 20 mol of glucose. How many moles of ATP were formed?

In the process of oxygen-free cleavage, 3 moles of lactic acid were formed. How many moles of glucose have been broken down?

How many moles of ATP were formed as a result of the complete oxidation of 0.75 moles of glucose?

How many moles of glucose were consumed if 8 moles of lactic acid were formed and 12 moles of O were consumed 2 ?

How much energy and in what form is accumulated if 24 mol of ATP is formed as a result of splitting

Tasks for "4"

How many moles of CO 2 was formed during the breakdown of 7 moles of glucose, if as a result 5 moles of lactic acid were released.

2. In in the process of energy metabolism, 10 mol of glucose were split, of which only 5 were completely. Determine:a) how many moles of lactic acid and CO 2 was it formed?b) how much ATP is synthesized in this case?c) how much energy is stored in these ATP molecules?

3. As a result of energy metabolism in the cell, 3 mol of lactic acid and 48 mol ofcarbon dioxide. Determine: a) how many moles of glucose were consumed in total? b) how many of them underwent complete cleavage, and how many underwent glycolysis? c) how much energy is stored?

Lesson of independent problem solving on the topic "Energy metabolism in the cell"

3 option

Target: to systematize knowledge about metabolism and energy conversion in the cell, to learn how to apply knowledge on the topic "Energy metabolism in the cell" in solving problems.

Tasks for "3"

1. Oxygen-free cleavage of 13 mol of glucose has occurred. How many moles of ATP were formed?

2. In the process of oxygen-free splitting, 6 mol of lactic acid was formed. How many moles of glucose have been broken down?

3. How many moles of ATP were formed as a result of the complete oxidation of 1.25 moles of glucose?

4. . How many moles of glucose were consumed if 2 moles of lactic acid and 12 moles of CO were formed 2

5. How much energy and in what form is accumulated if 18 mol of ATP is formed as a result of splitting

Tasks for "4"

1. How many moles of CO 2 was formed during the breakdown of 11 mol of glucose, if as a result 16 mol of lactic acid were released.

2. In in the process of energy metabolism, 4 moles of glucose were split, of which only 3 underwent complete. Determine:a) how many moles of lactic acid and CO 2 was it formed?b) how much ATP is synthesized in this case?c) how much energy is stored in these ATP molecules?

3. As a result of energy metabolism in the cell, 9 mol of lactic acid and 36 mol ofcarbon dioxide. Determine: a) how many moles of glucose were consumed in total? b) how many of them underwent complete cleavage, and how many underwent glycolysis? c) how much energy is stored?

4. How many moles of oxygen went into oxidation?

Answers to "3":

10 moles of ATP 40 moles of ATP 26 moles of ATP

5 moles of glucose 1.5 moles of glucose 3 moles of glucose

133 moles ATP 28.5 moles ATP 13, ATP

3 moles of glucose 6 moles of glucose 47.5 moles of glucose

600 kJ 960 kJ 720 kJ

Answers to "4"

1 option:

1) 24 O 2

2) 10 moles of lactic acid 12 mol CO 2 86 ATP 3440 kJ 18 CO 2

3) 7 mol glucose 2.5 mol incomplete, 4.5 mol complete 176 mol ATP (7040 kJ) 27 mol O 2

Option 2:

1) 27 CO 2

2) 10 lactic acid 30 CO 2 200 mol ATP 8000 kJ;

3) 9.5 mol CO 2 1.5 mol incomplete, 8 mol complete 307 mol ATP (12280 kJ) 48 mol O 2

3 option.

1) 18 mol CO 2

2) 2 mol lactic acid 18 mol CO 2 116 mol ATP 4640 kJ

3) 10.5 mol glucose 4.5 mol incomplete 6 mol complete 237 mol ATP (9480 kJ) 24 mol O 2

Tasks for "4" (USE)

How many ATP molecules will be synthesized in eukaryotic cells at the preparatory stage of energy metabolism, during glycolysis and during the complete oxidation of a starch molecule fragment consisting of 220 glucose residues?

How many ATP molecules will be synthesized in eukaryotic cells at the preparatory stage of energy metabolism, during glycolysis and during the complete oxidation of a fragment of a starch molecule consisting of 360 glucose residues?

Answers

0, 440, 8360 ATP molecules

0, 300, 5700 ATP molecules

0, 720, 13680 ATP molecules

Tasks for "5" No. 1

The muscles of the arm during floor exercises consume 12 kJ of energy in 1 minute. Determine: a) how many grams of glucose will the leg muscles use in 10 minutes if oxygen is delivered by blood to the muscles in sufficient quantities?b) will lactic acid accumulate in the muscles? c) how many liters of carbon dioxide will be released?

Solution:

X 12 10

WITH 6 H 12 ABOUT 6 + 6 O 2 → 6 CO 2 + 6 N 2 O + 38 ATP

180 38 40

X \u003d 120 180: 1520 \u003d 14.2 (g)

Answer: a) 14.2 g. b) no, because ABOUT 2 enough

X \u003d 10.6 liters of oxygen

Tasks for "5" No. 2

The muscles of the legs when running at an average speed consume 24 kJ of energy in 1 minute. Determine: a) how many grams of glucose will the leg muscles use in 25 minutes of running if oxygen is delivered by blood to the muscles in sufficient quantities? b) will lactic acid accumulate in the muscles? c) how many liters of oxygen will be absorbed in this case?

Solution:

Х 24 25

WITH 6 H 12 ABOUT 6 + 6 O 2 → 6 CO 2 + 6 N 2 O + 38 ATP

180 38 40

X \u003d 600 180: 1520 \u003d 71 (g)

Answer : a) 71 g

X = 53 liters of carbon dioxide

Tasks for "5" No. 3

Skier while running on long distances consumes 28 kJ of energy in 1 minute. Determine: a) how many grams of glucose in total will he use up in 30 minutes of running, if oxygen is delivered by blood to the muscles in sufficient quantities? b) how many liters of carbon dioxide will be released during this time? c) will lactic acid accumulate in the muscles?

Solution:

Х 28 30

WITH 6 H 12 ABOUT 6 + 6 O 2 → 6 CO 2 + 6 N 2 O + 38 ATP

180 6* 22.4 38 40

X \u003d 840 180: 1520 \u003d 99.5 (g)

Answer : a) 99.5 g

X \u003d 99.5 * 134.4: 180 \u003d 74.3 l

Tasks for "5" No. 4

A boxer in the ring expends 16 kJ of energy in 1 minute. Determine: a) how many grams of glucose in total will he use up in 15 minutes of a continuous fight, if oxygen is delivered by blood to the muscles in sufficient quantities? b) how many moles of carbon dioxide will be released during this time? c) will lactic acid accumulate in the muscles?

Solution:

X 16 15

WITH 6 H 12 ABOUT 6 + 6 O 2 → 6 CO 2 + 6 N 2 O + 38 ATP

180 6 38 40

X \u003d 240 180: 1520 \u003d 99.5 (g)

Answer : a) 28.4 g

X \u003d 28.4 * 6: 180 \u003d 0.95 moles of carbon dioxide

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Back in the era of the golden era of bodybuilding, athletes empirically established that for training different groups muscles need a different rep range. So, Arnold Schwarzenegger in his famous three-volume Encyclopedia of Modern Bodybuilding (Physical Culture and Sport Publishing House, 1993), co-authored with Bill Dobbins, names the following numbers: 8–12 repetitions for the upper body and 12–15 for legs, "...and perform each set" to failure "- until the muscles become unable to do at least one more repetition."

There will always be exceptions to the rule, but for most people, these numbers will turn out to be true, because they are confirmed by modern science. Why do you need to do more repetitions for the legs than, for example, for the arms? But because a person throughout his life moves with the help of his legs, using the muscles of the lower leg and thighs.

Slow muscle fibers are saturated with mitochondria to the limit, and the more mitochondria in muscle fibers, the more difficult it is to acidify them with lactic acid, since mitochondria convert lactic acid into neutral carbon dioxide and water with the release of energy, which is necessary to continue movement.

In addition, even some of the fast fibers in the muscles of the legs have mitochondria, although they are not as numerous as in the slow ones, nevertheless they also have the ability to utilize lactic acid. That's why our legs and calves are so hardy. A person can walk many kilometers without stopping. Try to walk for the same long time on your hands, and even if your partner holds your legs, after a few tens of meters your hands will “clog”.

Incidentally, even different muscles hips have different endurance, for example, the muscles of the back of the thigh are more resilient than the muscles of the front, because when walking it is the back that works, and the front only when walking up the stairs. An untrained person will acidify much faster when climbing stairs than when running at an average speed, although the load on the muscles is about the same.

This defines the features effective workout muscles of the lower half of the body. In order for muscle fibers with mitochondria to acidify when performing strength exercises(and this is prerequisite for subsequent hypertrophy), it is necessary that the rate of formation of lactic acid in them exceeds the rate of its utilization, and for this the approach should at least last a long time.

Approaches with heavy weight and a small number of repetitions are ineffective for hypertrophy of the muscles of the lower half of the body. Let's take a look at the training example. calf muscles. Let's say an athlete performs 15 repetitions of calf raises while standing in the simulator, making small stops at the top point. Amplitude of motion in this exercise, as in any other on the calves, is very small and is 15–20 cm, the duration of each repetition is one to one and a half seconds. The total time the muscle is under load is 15–22.5 seconds.

This time, of course, is not enough to maximally stimulate muscle fibers that have mitochondria (the so-called intermediate and oxidative type), which are very numerous in calves. The approach must end in at least 30 seconds. To do this, you need to increase either the number of repetitions to 20-30, or the duration of each repetition, for example, holding the weight for one to two seconds at the point peak contraction. The weight of the projectile should be 60-70% of the maximum. The number of working approaches is four to five, rest between sets is at least five minutes. In between, you can perform exercises for other muscle groups.

Thus, the calf muscles will receive maximum stimulation. As mentioned above, 50% of the muscle fibers in the lower half of the body are slow, and, accordingly, the other 50% are fast. So, a fairly large part of the fast fibers of the calf muscles are intermediate, but the slow fibers are almost exclusively oxidative. Training of intermediate fibers gives faster and visible result in hypertrophy.

The example above illustrates just such a workout, but given the large proportion of oxidative (slow) fibers in calf volume, they should also be paid attention to. For optimal stimulation of oxidative fiber hypertrophy, a different load regimen should be used. The main condition is to perform the exercise without relaxing the trained muscles (without stopping at the beginning and end of the movement). In this case, tense muscle fibers pinch the capillaries and cause circulatory arrest.

Violation of blood circulation leads to fiber hypoxia, thereby intensifying anaerobic glycolysis in slow muscle fibers, lactic acid accumulates in them. Any stop or relaxation of the muscle in the course of the approach reduces the effectiveness of the training effect. The weight of the projectile should be 30–70% of the maximum, the number of repetitions does not matter, it is only important that the failure occurs in the interval of 30–60 seconds of continuous work and is caused by a strong burning sensation in the muscles.

The number of working approaches is at least seven, rest between sets is 5-10 minutes. Due to such a large amount of rest, it is recommended to insert approaches to the calves in the rest intervals between sets to other muscle groups such as chest, shoulders or arms. It is not recommended to reduce the rest time, as this will increase the catabolism caused by the accumulation of hydrogen ions, which will slow down progress.

For more effective development of calves during the week, two workouts of the calf muscles can be carried out: one aimed at the development of intermediate fibers, the other - oxidative ones. The interval between them is three to four days.

In this case, you can use a single exercise that you feel good about, or alternate two exercises with each other: one day one, the other another. As for the training of the soleus muscle, which is located under the calf, it does not play a big role in increasing the volume of the calves, and it can be neglected by athletes of the initial and advanced level.

Briefly about the physiology of running

Before you can figure out what muscles work while running, you need to understand what is happening in the body. After all, the final result will depend on these processes. We will not go into physiological details, we will focus on key points.

Running - jogging, on a treadmill, up stairs or rough terrain - does not start with the legs, as is commonly believed, but with the brain. It is from there that the signal comes to the working muscle groups, in this case buttocks, calves, feet, knees and joints, after which they begin to contract. At the same time, muscle groups will contract differently depending on the speed of running, performing additional jumping exercises. When jogging, while running, muscle groups are involved in the front (quadriceps, or quadriceps), calves, feet, buttocks. If jumping exercises are performed, the press is additionally connected to them. But you need to remember that the more you add such exercises, the more the load on the joints increases, and, first of all, the knee ligaments. The reason is the redistribution of the load. Ligaments of the knee (act as a shock absorber). On the other hand, such exercises help to pump up the buttocks. Approximately, the same thing happens if you switch from jogging on a treadmill to running up stairs. The booty will undoubtedly be beautiful, but you should not endanger the ligaments of the knees.

In addition to the muscles of the legs, the cardiovascular system actively works while running. Her the main task- transfer the necessary amount of oxygen to the working muscles. And here, too, not everything is so simple. The higher the intensity of running, for example, if you compare jogging on a treadmill and running up stairs, the harder it is for the heart to pump the necessary amount of blood. This means that less oxygen is supplied to the muscles than necessary. And the energy has to come from somewhere. Therefore, the body actively uses glucose, which accumulates in the muscles and liver in the form of glycogen. Once muscle glucose stores are depleted, energy will be expended at the expense of body fat. You can, of course, start using liver glycogen, but this will have negative consequences for the body. And only from this moment the process of losing weight will begin. You will have to wait at least 20-30 minutes. During this time, glycogen stores are usually depleted and fat begins to oxidize.

True, the process of switching from glucose to fats can be accelerated by increasing the pace of running on a treadmill or stairs. Or you can switch to a “torn” run - divide the entire distance into equal segments, run all even ones at a fast pace, odd ones - jog. This type of running is often used by athletes. True, the legs hurt after running much more than if you run up the stairs at a calm pace. But it all depends on what goal you set for yourself - to lose weight, pump up the buttocks and calves, or become more resilient.

So, a few conclusions based on the physiological characteristics of running:

If you want to lose weight, you need to jog for at least 30 minutes (or longer, the main thing is no less). During this time, the body will switch to the use of fats, and the heart will pump blood in sufficient quantities to supply the muscles with the amount of oxygen necessary for the oxidation of fats. Watch your pulse - it should not fall below 120 beats per minute, otherwise there will be no effect. But it should not be higher than 135 beats per minute (the reason is the transition from fat oxidation to other energy sources).
If you want to pump up the calves and buttocks, plus add abs to them, it is best to run up the stairs. Time - at least 10 minutes. Can be used interval running, and the time of rest should be twice as long as the time of active work. The main thing is to be able to maintain a high pace. Only then do not complain that your legs hurt after running. And do not use this training option too often, otherwise problems with the knee ligaments cannot be avoided.
If you want to become more enduring and “dry out” your muscles, run on a treadmill. In this case, two methods can be used - uniform and interval. In the first case, you need to run at the same pace. The minimum time is 40-50 minutes. If you want to increase the load on the calves and buttocks, increase the incline on the treadmill (at least 2). The second option is the “ragged” run described above. If total time run for 40 minutes, the intervals with acceleration should be half as long as the intervals of running at a calm pace. Watch your pulse. After acceleration, its performance should be at least 140-150 beats per minute. On a treadmill, this training option is more convenient to carry out than on stairs or rough terrain, since you can control the speed and heart rate.

Muscle work while running

What muscles work when running? Leg muscles:

Four-headed (the second name is quadriceps). They occupy the entire anterior and part of the lateral surface of the thigh and are responsible for knee extension and hip flexion. Best of all, they swing while running up the stairs. But do not get carried away too often with this training option, as you can not only build muscle, but also earn problems with knee ligaments.
Double-headed (the second name is the biceps of the thigh, and not to be confused with the biceps, which is on the hands). The main function of these muscles is knee flexion. You can pump them up not so much with the help of running up the stairs, but with the help of lunges (you can on a treadmill).
Calf. These muscles are responsible for knee flexion. Most of all, these muscles swing if you do lifts on your toes. To pump them up, you can try running on your toes. But do not get carried away, otherwise you can injure the ligaments of the foot.
Buttocks (large, medium and small gluteal muscles). They help to make the following movements: unbend and rotate the thigh, unbend the back, abduct the thigh.
Ilio-lumbar (located inside the pelvis). They are responsible for flexion and rotation of the hip at the hip joint.

Undoubtedly, during the run, the main work is done by the muscles of the legs. But the abs and back do not stand aside (we should also not forget about the hands, because they improve the efficiency of running).

The press during running is responsible for maintaining the torso in an upright position. That is, to some extent, he is responsible for the correct distribution of the load. Of course, in this version, the press works less than if you do twisting with dumbbells or stand in the plank (the press ensures a stable position of the torso), but the tension is still felt. So it is necessary to keep the press in good shape while running. Moreover, the whole press works - both the rectus muscles, and the internal, and external obliques. The intercostal muscles are added to them, which are responsible for the depth of breathing, latissimus dorsi back and arm muscles (biceps and triceps). It is the movements of the hands (with or without dumbbells) that help athletes gain speed and keep it during the distance.

We are often amazed at the speed of a kangaroo, ostrich or cheetah. And how fast are we, what is the average speed of a person when walking and running? All these indicators depend on various factors and require an individual approach to determine.

In contact with

Walking

A person moves mainly by walking or running. Their types depend on factors such as dynamics and pace. Based on this, the following main types of walking can be defined:

Walking. We carry out such walking during a walk. It is characterized by an imposing, slow pace, short step at low speed, the average speed of a pedestrian does not exceed 4 km/h. The number of steps in one minute is from 50 to 70. The pulse of a pedestrian varies about 70-0 bpm. Walking can hardly be called wellness, because it does not carry any special physical or cardio load. The exception is people with impaired functioning of the musculoskeletal system or the elderly. Their movement at a slow pace is already an achievement. Most often, a person with such a gait rests during a leisurely walk.
Walking at an average pace is characterized by more broad tread. 70 to 90 steps are performed per minute. average speed pedestrian is 4–6 km/h.
Wellness. Has a faster pace. Human walking speed can reach 7 km/h. The frequency of steps in this case is from 70 to 120 per minute. The name of this species indicates that it has health effect. When moving at such a pace, the heart rate increases, due to which the work of all organs improves throughout the body. At the pace of wellness walking, a person hurries to the appointed place.
Sports. Its principle is to strive for the maximum speed of movement, observing the principles and technique of walking, i.e. without going over to run. Necessary exclude flight phase when moving. One of the feet must be in constant contact with the surface. This option requires good physical health because you can walk faster than you can run. A professional "walker" can reach speeds of up to 16 km / h. During the competition, the pulse rises to 180 beats / min. WITH Brisk walking is especially useful for women, because it helps to improve the figure.

Important! During movement, the stability of the body increases compared to the standing position. This explains why standing is more difficult than walking.

How many pedestrians walk per day

The distance that a pedestrian walks in one day depends on the circumstances and lifestyle of the individual. Some work is sedentary, while others are dynamic. Doctors recommend taking at least 10,000 steps a day.

If there is no time or opportunity to travel long distances, you can try walking to work or, for example, getting up one stop earlier, then walking to work, in the same way on the way home. Now becoming very popular nordic walking ". It consists in moving at an accelerated pace with the help of special sticks.

Human stride length

The average stride length depends on factors such as gender, height, race, weight, gait (manner), and can range from 30 cm to 1 meter. But the average length has been determined, for a man it is 0.76 m, and the average length of a woman's step is 0.67 m.

The gait of each person has approximately the same size. There is a formula for determining the average stride length depending on growth.

L.W = P: 4 + 0.37

where: Dl.Sh - stride length (m);

Thus, the average step of a person with a height of 1.79 m is:

L.W = 1.79: 4 + 0.37 = 0.82 m

Almost human stride length can be measured empirically. To do this, you need to measure a section 10 meters long, walk along it, counting the number of steps. Then 10 m divided by this amount, and we get the length of one.

Let's say a pedestrian has done 13 steps in 10 meters. We get:

L.W = 10: 13 = 0.77 m

Important! In the Soviet Union, the average step length was determined. It was 1.5 meters in two, or 3 meters in four steps.

Run

In the process of running, almost the same body movements are performed as when walking, but there is a flight phase here (moments when the legs do not rest on the surface), in addition, leaning on two legs at the same time is excluded.

During running, the gravity of the earth is rhythmically overcome, and the blood flow enters into resonance with running.

This allows you to fill all the capillaries with blood as much as possible, due to which improves the functioning of the whole body A.

Based on the distance, running is divided into the following varieties:

Run in place. Its effectiveness is much lower than classic running, but the clear advantage is the ability to perform under any conditions. You don't need rugged terrain or a stadium, one square meter is enough.
Running on short distances does not require special stamina, but is important maximum dedication of an athlete to reach the finish line as quickly as possible.
The average distance is from 600 meters to 3 km. It is impossible to run a long distance at top speed. Therefore, the pace is chosen slightly above average.
Long distance is defined from 2 miles to marathon 42 km. For such a distance, it is better to jog.

Human running speed:

Light running is a little different from walking. Movement speed 5–6 km/h. This pace is suitable for people with a musculoskeletal disorder, overweight and the elderly.
The average running pace is most often used for morning run non-professional athletes. Its speed is 7–8 km/h.
Jogging is used to improve the body. The speed reaches 12 kilometers per hour. You can run at this pace for medium or long distances. During movement, it distills a large volume of blood, which helps to strengthen the heart muscle and saturate the whole body with blood. Jogging has a positive effect on the cardiovascular, endocrine, nervous, and immune systems.
Sprinting involves maximum speed development with complete dedication. Of course, it is impossible to run at a fast pace for a long time, therefore it is used only for short distances up to 200 meters.

Attention! Max speed that a runner can develop is 44.72 kilometers per hour. This result was shown by an athlete from Jamaica, Usain Bolt.

Definition of speed

Running is becoming more and more popular among urban residents, this is an indisputable fact. Nevertheless, not everyone knows about the physical, chemical and biological processes that take place in the body during running. Today we decided to look into this issue and asked researcher Ivan Sorokin to talk about the main scientific terms related to running.

lung capacity

Several interrelated parameters that allow you to estimate how much gas can fit the lungs of a single person. Lung capacity should not be confused with lung volume: volume is an instant parameter that changes depending on the mode and phase of breathing, while capacity is an average parameter, which, in turn, is made up of averaged volumes. The most popular method of measuring lung volume is called spirometry and is associated with the detection of the volume of gas exhaled by the patient.

The consensus in the field of the connection between lung capacity and the speed of running over medium and long distances has existed for quite a long time - moreover, this connection is considered proven for other sports related to endurance (in particular, cycling and, of course, swimming - they are also called cyclic sports). Of course, genetic predisposition plays a significant role here (for example, in tall people lung capacity is by definition larger), but training and living in high altitude areas can increase this parameter in any runner. By the way, the outstanding Olympic success of Kenyan stayers belonging to the Kalenjin ethnic group, whose representatives live on the plateau, is often associated with a combination of genetic and geographical factors.

Lactic acid

A water-soluble carboxylic acid - quite weak, like most organic acids, but stronger than, for example, acetic acid. A natural product of glucose metabolism that can accumulate in muscles during intense exercise. Fermentation of lactic acid contained in food is widely used in industry - for example, for the production of fermented milk products, kimchi and sauerkraut.

Running short and long distances are fundamentally different activities in terms of metabolism. In the case of long distance running, the intensity of the exercise is not so great as to cause the accumulation of excess lactic acid in the muscle tissue(this type of exercise is called aerobic - that is, associated with a high consumption of oxygen). The intensity of metabolism in sprinters, whose sport is classified as anaerobic (that is, largely calculated on the energy that is not directly involved in the production of inhaled oxygen - in other words, associated with the breakdown of the same glucose), in turn, often leads to the occurrence of the body of the aforementioned excesses. For decades it has been thought that lactic acid is the main source of the condition known as acidosis, which contributes to muscle fatigue and associated with increased acidity in the muscles. However, in last years everything has changed: it was possible to demonstrate that patients often complain of fatigue in the muscles a few days after training, while excess lactic acid is removed from the body within a few hours. Now lactic acid is not demonized by physiologists: one of the hypotheses says that these excesses protect the body from even greater fatigue.

Quadriceps

She's a quadriceps. Massive muscle system located on the front side of the thigh and attached to the femur.

The quadriceps is the main muscle responsible for advancing the knee joint and patella forward - thus, this is one of the key muscles involved during running (as well as actually walking). As you might guess, in order to avoid knee injuries, it is extremely important to develop quadriceps regularly; You can do this with squats or leg presses. However, you should not focus only on the quadriceps: nevertheless, many muscles are involved in running (and not only in the legs) - better time from time to time to give some attention to each of them.

Nitrogen-containing carboxylic acid. It is used to store energy in various tissues of the body, but primarily in the muscles. It enters the body exclusively with animal food (which is why creatine levels are usually lower with a vegetarian diet), but can be produced from several essential amino acids: glycine, arginine and methionine. Is an antioxidant.

Creatine nutritional supplements actively used by bodybuilders and runners (as well as vegetarians who want to maintain muscle mass): these powders and tablets allow you to build muscle volume without resorting to hormone therapy. The issue of improved performance with creatine use by runners is still debatable (however, the popularity of this trend does not wane), but one fact is reassuring: serious side effects the use of creatine supplements does not seem to cause. True, you should pay attention to the manufacturer: the purity of the drug in this case is very important, because in some cases it is enriched with creatinine, a breakdown product of creatine - and this, to put it mildly, is not good.

Women's sports triad

A diagnosis with an innocent name, which is a very unhappy combination of eating disorders (primarily anorexia or bulimia), amenorrhea (absence of menstruation) and osteoporosis.

The female sports triad, as you might guess from the name, is typical for professional athletes - but it can also manifest itself in those involved in non-professional sports as a result of excessive training. In principle, it is not something specific and characteristic only for running: unfortunately, such conditions are found in many athletes, figure skaters and gymnasts (as well as in representatives of other sports in which low body weight is of great importance). The most frightening thing about the triad is this: any one of the three disorders almost inevitably leads to the other two. So please don't forget to eat, don't try to cheat the scale, and don't overdo it.

Water-electrolyte balance

The required concentration of salts of certain metals in the body (in this case, electrolytes are understood primarily as salts, and specifically, salts of sodium, potassium and calcium). Differences in the concentrations of these metals provide the existence of so-called membrane potentials, due to which, among other things, electrical signals are transmitted from one cell to another - if anything, this is how your muscles know that they need to contract.

Disproportionately excreted with sweat while running a large number of sodium and potassium ions. Violation of the water and electrolyte balance can lead to disorders of the digestive system and dehydration, swelling and excessive fatigue. In general, do not forget to drink - and water, and mineral.

Achilles tendon

Located on the back of the foot in the heel area. Very elastic, powerful structure: withstands loads corresponding to seven times the mass of the human body.

The Achilles tendon takes the lion's share of the load when running - and this load is only increased by improper foot placement. Breaking it is extremely serious injury, which can put an end to any running activities (in fairness, this usually happens during overload - for example, at the starts of professional sprinters). Despite the relative rarity of truly terrible injuries to the Achilles tendon, any runner should be concerned about its fate - which can be done, for example, without pushing off the ground with too much force.

neural connections

A kind of "routes" in the brain, showing the interaction between its various centers. Some of them were known to natural scientists many centuries ago (they are laid down by the very structure of the human brain), some were discovered relatively recently.

There are some studies that cautiously suggest that cycling sports lead to new neural connections - roughly speaking, neurons lay new routes to communicate with each other. In theory, this should lead to better cognition and slower aging, which is supposed to be one of the main long-term effects of running (along with a widely documented reduction in the risk of cardiovascular disease).

Glycogen

Glucose-based polysaccharide, the second most important way of storing energy in the human body after adipose tissue. Produced by the liver, stored in it and in the muscles. Violation of the production and decomposition of glycogen is observed, in particular, in diabetes.

Glycogen is the main fuel of the runner, and a sharp onset of fatigue at a distance in a very large number of cases occurs precisely as a result of the production of almost all of the glycogen accumulated in the body. There are several ways to avoid this situation: it is either the consumption of food with a high glycemic index immediately before or during a run, or a kind of systemic “reconfiguration” of the body in order to force it to break down large quantity fat during exercise. The fact that many marathon runners eat a huge portion of pasta just before the race is not at all accidental.

Runner's Euphoria

Quite a serious medical term that describes the effect reported by a considerable number of runners: a feeling of invulnerability, similar to drug intoxication, which the respondent occasionally detects in his body after a long and strenuous run. Periodically, this effect is compared with a prolonged orgasm.

Runner's euphoria has been seriously analyzed as the source of the peculiar addiction to constant exercise seen in some runners. The nature of the effect is not clear to this day: it has long been associated with the action of endorphins (known in popular culture as hormones of happiness), but after studies that have demonstrated the presence of euphoria in runners who were injected with substances that antagonize endorphins, this theory seems dubious. There are many candidates for the position of substances responsible for euphoria; in particular, dopamine is often mentioned.