Uthini umahluko phakathi kweAerobic neAnaerobic?

Umxholo

• I-Aerobic vs anaerobic
• Izibonelelo zokwenza umthambo we-aerobic
• Umngcipheko wokuzivocavoca umzimba
• Izibonelelo zokwenza umthambo we-anaerobic
• Umngcipheko wokuzivocavoca nge-anaerobic
• Imizekelo yokuzivocavoca umzimba
• Imizekelo yokuzivocavoca nge-anaerobic
• Kukangaphi kufaneleka ukuba wenze umthambo we-aerobic vs anaerobic?
• Yise kude

I-Aerobic vs anaerobic

Ukuzivocavoca i-Aerobic naluphi na uhlobo lwesimo senhliziyo okanye "i-cardio." Ngexesha lesimo sentliziyo, ukuphefumla kwakho kunye nokubetha kwentliziyo yakho kwandisa ixesha elizinzileyo. Imizekelo yokuzivocavoca i-aerobic ibandakanya ukuqubha, ukuhamba, okanye ukuhamba ngebhayisikile.

Ukuzivocavoca umzimba kweAnaerobic kubandakanya ukuqhuma ngokukhawuleza kwamandla kwaye kwenziwa kwimizamo ephezulu ngexesha elifutshane. Imizekelo ibandakanya ukutsiba, ukukhuphela, okanye ukuphakamisa ubunzima obunzima.

Ukuphefumla kwakho kunye nenqanaba lentliziyo lahlukile kwimisebenzi ye-aerobic xa ithelekiswa ne-anaerobic. Ioksijini ngowona mthombo wakho wamandla ngexesha lokuzilolonga kwearobic.

Ngexesha lokuzivocavoca i-aerobic, uphefumla ngokukhawuleza kwaye ubunzulu kunokubetha kwentliziyo yakho. Wandisa inani leoksijini egazini. Inqanaba lokubetha kwentliziyo yakho liyenyuka, ukunyuka kwegazi kuye kwezihlunu kwaye kubuyela emiphungeni.

Ngexesha lokuzilolonga kwe-anaerobic, umzimba wakho ufuna amandla kwangoko. Umzimba wakho uxhomekeke kwimithombo yamandla egciniweyo, endaweni yeoksijini, ukuze uzibasele. Oko kubandakanya ukuphula i-glucose.

Iinjongo zakho zokomelela komzimba kufuneka zikuncede ekuboneni ukuba kufuneka uthathe inxaxheba na kwi-aerobic okanye kwi-anaerobic exercise Ukuba umtsha ukuze uzilolonge, ungafuna ukuqala ngokuzivocavoca nge-aerobic ukuze wakhe unyamezelo.

Ukuba usebenze ixesha elide okanye uzama ukunciphisa umzimba ngokukhawuleza, yongeza ukusebenza kwe-anaerobic kwisiqhelo sakho. Iiprinta okanye uqeqesho oluphezulu lokuqina (HIIT) lunokukunceda uhlangane neenjongo zakho.

Izibonelelo zokwenza umthambo we-aerobic

Ukuzivocavoca umzimba kunokubonelela ngezibonelelo ezininzi kwimpilo yakho, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo, okanye.

Ezinye izibonelelo zomthambo we-aerobic zibandakanya:

• inokukunceda ukunciphisa umzimba kwaye ugcine kude
• inokunceda ukuthoba kunye nokulawula uxinzelelo lwegazi
• kunokunyusa amandla akho kunye nokunciphisa ukudinwa ngexesha lokuzilolonga
• yenza amajoni omzimba akwenze ungabinamkhuhlane okanye umkhuhlane
• iyomeleza intliziyo yakho
• yandisa imood
• inokukunceda uphile ixesha elide kunabo abangawenzi umthambo

Umngcipheko wokuzivocavoca umzimba

Ukuzivocavoca ngeerobic kunokunceda wonke umntu. Kodwa fumana imvume kagqirha wakho ukuba ubungasebenzi ixesha elide okanye uhlala unemeko engapheliyo.

Ukuba umtsha kwimithambo ye-aerobic, kubalulekile ukuba uqale kancinci kwaye usebenze kancinci ukunciphisa umngcipheko wokulimala. Umzekelo, qala ngokuhamba imizuzu emi-5 ngexesha kwaye ungeze imizuzu emi-5 ngalo lonke ixesha de ube ufike kwimizuzu engama-30 uhamba ngokukhawuleza.

Izibonelelo zokwenza umthambo we-anaerobic

Ukuzivocavoca i-Anaerobic kunokuba luncedo ukuba ujonge ukwakha izihlunu okanye ukunciphisa umzimba. Inokuba luncedo ukuba ubuzilolonga ixesha elide, kwaye ujonge ukutyhala kwithafa lomthambo kwaye uhlangane nenjongo entsha. Inokukunceda ugcine ubunzima bemisipha njengoko uneminyaka yobudala.

Ezinye izibonelelo zibandakanya:

• womeleza amathambo
• utshisa amanqatha
• kwakha izihlunu
• yonyusa amandla emisebenzi yemihla ngemihla enjengokunyuka intaba, ukudanisa, okanye ukudlala nabantwana

Umngcipheko wokuzivocavoca nge-anaerobic

Ukuzivocavoca ngeAnaerobic kunokuba nzima emzimbeni wakho. Kwinqanaba le-1 ukuya kwi-10 lokuzilolonga okubonakalayo, amandla aphezulu okuzivocavoca i-anaerobic yiyo nayiphi na into engaphezu kwesixhenxe. Akukhuthazwa ngokuqhelekileyo kubaqalayo bezempilo.

Fumana imvume yogqirha wakho ngaphambi kokuba ungeze ukusebenza kwe-anaerobic kwindlela yakho yesiqhelo. Sebenza nengcali yomzimba eqinisekisiweyo enokukunceda wenze inkqubo ye-anaerobic esekwe kwimbali kunye neenjongo zakho zonyango.

Ukuzilolonga njenge-HIIT kunye noqeqesho lobunzima, ingcali yokomelela komzimba nayo inokubonisa iindlela ezichanekileyo zokuzilolonga. Ukwenza umthambo ngobuchule obufanelekileyo kubalulekile ekuthinteleni ukwenzakala.

Imizekelo yokuzivocavoca umzimba

Ngexesha lemisebenzi ye-aerobic, uya kushukumisa izihlunu ezinkulu ezingalweni, emilenzeni, nasezinqeni. Inqanaba lentliziyo yakho liya kunyuka ixesha elininzi.

Imizekelo yokuzivocavoca i-aerobic ibandakanya:

• ukubaleka
• ukuhamba ngokukhawuleza
• iziqhulo zokudada
• umdaniso we-aerobic, njengoZumba
• Ukuskiya kwilizwe lonke
• ukunyuka kwezinyuko
• ukuhamba ngebhayisikile
• uqeqesho lwe-elliptical
• ukuqhuba

Imizekelo yokuzivocavoca nge-anaerobic

Ukuzivocavoca iAnaerobic kwenziwa kwimizamo ephezulu yexesha elifutshane. Imizekelo ibandakanya:

• uqeqesho oluphezulu lwexesha lokuphumla (HIIT)
• ukuphakamisa ubunzima obunzima
• I-calisthenics, njenge-plyometrics, i-squats yokutsiba, okanye ibhokisi yokutsiba
• Ukuprinta (ngelixa uqhuba, uhamba ngebhayisikile, okanye ubhukuda)

Kukangaphi kufaneleka ukuba wenze umthambo we-aerobic vs anaerobic?

Umbutho wentliziyo yaseMelika ucebisa ukuba abantu abadala abasempilweni bafumane ubuncinci imizuzu engama-30 yokuzivocavoca ngamandla ubuncinci beentsuku ezi-5 ngeveki, okanye ubuncinci imizuzu engama-25 yokusebenza ngamandla kwe-aerobic iintsuku ezi-3 ngeveki. Unokongeza kuqeqesho lwamandla amaxesha amabini ngeveki ukujikeleza inkqubo yakho.

Ukuzivocavoca ngeAnaerobic kunokuba kukurhafisa emzimbeni. Ngokuvunywa ngugqirha kunye noncedo lwegcisa lomzimba eliqinisekisiweyo, umthambo we-anaerobic ungongezwa kwinkqubo yakho yeveki yokuzivocavoca.

Yenza umthambo we-anaerobic njengokusebenza kwe-HIIT kungekho ngaphezulu kweentsuku ezimbini okanye ezintathu ngeveki, uhlala uvumela ubuncinci usuku olunye lokufumana kwakhona phakathi.

Yise kude

Ukuzivocavoca ngeerobic kunye ne-anaerobic kunokuba luncedo kwimpilo yakho. Kuxhomekeke kwiinjongo zakho kunye nenqanaba lokuqina, unokufuna ukuqala ngokuzivocavoca i-aerobic njengokuhamba, ukubaleka, kunye noqeqesho lwamandla kabini ukuya kathathu ngeveki.

Njengoko usakha unyamezelo kunye namandla, unokongeza kwimithambo ye-anaerobic enjenge-HIIT kunye neeplyometric. Olu luvo lunokukunceda ufumane izihlunu, utshise amanqatha, kwaye wandise amandla akho omthambo.

Ngaphambi kokuba uqale nayiphi na indlela yokwenza umthambo, jonga kugqirha wakho. Unokuphinda usebenze nengcali yomzimba eqinisekisiweyo kwindawo yokuzivocavoca okanye kwiziko loluntu elinokuthi likuncomele eyona nkqubo ilungileyo.