Ukuzivocavoca kweerobic kunye ne-anaerobic: yintoni kunye nezibonelelo

Umxholo

• Izibonelelo eziphambili
• Eyona mithambo ilungileyo ye-aerobic
• Olona hlobo lusebenzayo lomzimba
• Njani ukunciphisa umzimba ngendlela esempilweni

Ukuzivocavoca iAerobic zezo apho ioksijini isetyenziselwa ukwenza amandla kwaye zihlala zenziwa ixesha elide kwaye zinokukhanya ukuya kumodareyitha, njengokubaleka kunye nokuhamba ngebhayisikile, umzekelo.

Kwelinye icala, imithambo ye-anaerobic yezo zisebenzisa ioksijini njengomthombo wamandla, imetabolism eqhutywa kwimisipha ngokwayo. Ukuzivocavoca umzimba kweAnaerobic kuhlala kwenziwa ixesha elifutshane kwaye kumodareyitha ukuya kubunzulu obuphezulu, kunxulunyaniswa ngakumbi nokufumana ubunzima bemisipha kunye nokuqina kwemisipha.

Zombini iindlela zokuzivocavoca nge-aerobic kunye ne-anaerobic zibalulekile kwaye zinezibonelelo ezininzi zempilo, ezinje ngokuphucula impilo yomzimba, ukonyusa amandla emisipha kunye nokunyamezela, ukongeza ekunciphiseni umngcipheko wesifo sentliziyo. Funda ngezinye izibonelelo zomsebenzi womzimba.

Izibonelelo eziphambili

Ukuzivocavoca nge-Aerobic kunye ne-anaerobic kulungile ekukhuthazeni ukunciphisa umzimba kunye nokuphucula impilo. Ukongeza, ezinye izibonelelo zokuzivocavoca nge-aerobic kunye ne-anaerobic zezi:

• Ukomeleza izihlunu zentliziyo;
• Iphucula imeko yomzimba;
• Kwandisa unyamezelo lwezihlunu;
• Nciphisa uxinzelelo lwegazi;
• Iyanciphisa ukulahleka kwamathambo, ngaphandle kokuqinisa amathambo;
• Iphucula ukuxhathisa kwentliziyo;
• Qinisa imisipha;
• Nciphisa uxinzelelo lwamafutha emzimbeni;
• Ukukhuthaza ukuzuza komzimba.

Ukuziqhelanisa nokuzilolonga kwe-aerobic kunxulunyaniswa nelahleko yekhalori ekhawulezileyo, nangona kunjalo ilahleko yeekhalori emva kokuzilolonga inzima kakhulu ngokwenza umthambo we-anaerobic, ngaphandle kokuba olu hlobo lokuzilolonga lusebenza ngakumbi ngokubhekisele ekuzuzeni izihlunu kunye nokuqina kwemisipha .

Ke, kwezona ziphumo zibalulekileyo kubalulekile ukuba imithambo ye-aerobic kunye ne-anaerobic ilandelwa rhoqo yingcali.

Eyona mithambo ilungileyo ye-aerobic

Ukuzivocavoca i-Aerobic kuhlala kuhlala ixesha elide, kusebenze ngaphezulu kweqela elinye lezihlunu kwaye kubunzulu obuphakathi ukuya kubumodareyitha, kubalulekile ekuphuculeni ukusebenza kwe-Cardiorespiratory function kunye nokukhuthaza ukunganyangeki komzimba, ukongeza kwinkcitho yekhalori. Eyona mithambo iphambili ye-aerobic yile:

• Ukubaleka nokunyuka intaba, ezinokuthi zenziwe esitalatweni nakwitreadmill kwaye zisebenza ngokufanelekileyo ekunciphiseni ubunzima kunye nokuphucula impilo. Kubalulekile ukwenza umthambo ukuze ukubetha kwentliziyo yakho kukhawuleziswe, kodwa hayi kwinqanaba lokuba umntu angakwazi ukuthetha okanye ukuziva egula. Ngaphandle kokuba luhlobo olukhuselekileyo lokuzilolonga, kubalulekile ukuba ulandelelwano lobuchwephesha, kuba isenzo esingalunganga sokusebenza, ikakhulu, sinokukhokelela ekonzakaleni kweedolo okanye emadolweni;
• Ukuhamba ngebhayisikile, ezinokuthi zonyuse inkcitho yekhalori kwaye, ke, zincede ekunciphiseni ubunzima kunye neethoni zemisipha esezantsi, ngakumbi imilenze kunye nempundu. Ukuziqhelanisa neebhayisekile kukhuselekile kwaye kunokulungiswa ngokweemeko zomzimba womntu kwaye, ngenxa yokuba umthambo onempembelelo ephantsi, unokuqhelaniswa nabasetyhini abakhulelweyo, abantu abahleli phantsi okanye abaneengxaki zokudibana. Fumanisa izibonelelo zebhayisekile yomthambo;
• I-Elliptic, ikwabizwa ngokuba Ezothutho, sisixhobo esibonelela ngokushukuma kweengalo zombini kunye nemilenze, sisebenza phantse kuzo zonke izihlunu, kwaye, ngenxa yoko, sandisa inkcitho yamandla;
• Umdaniso, yeyomthambo osebenzisa i-aerobic, ophulukene neekhalori okwahlukileyo ngokobunzulu nangokwemo yomdaniso owenziwayo. Bona ezinye izibonelelo zokudanisa.

Ukongeza, imithambo enje ngokutsiba ngentambo kunye nokunyuka nokuhla ngezinyuko, umzekelo, inokwenziwa ekhaya kwaye ilungele ukukhuthaza ukujikeleza, ukuphucula impilo yomzimba kunye nokusebenza ngokwamaqela emisipha. Fumanisa ukuba yeyiphi imithambo ye-aerobic enokwenziwa ekhaya.

Olona hlobo lusebenzayo lomzimba

Ukuzivocavoca umzimba kweAnaerobic, okuhlala ixesha elifutshane kodwa okuqina kuphezulu, kwenziwa ikakhulu ngabantu abafuna ukunyusa ubunzima kunye nokulahlekelwa ngamanqatha, ukongeza kunyamezelo lwezihlunu, kwaye le mithambo iluncedo olukhulu ekunciphiseni ubunzima.

Olona qeqesho luqhelisiweyo lwe-anaerobic luqeqesho lobunzima, ukongeza ekunciphiseni amafutha omzimba kunye nokukhuthaza ukuzuza kwemisipha, ukuphucula ukuma, ukomeleza amathambo kunye nokuphucula ukusebenza kwe-cardiorespiratory. Bona ezinye izibonelelo zokwakha umzimba.

Emva kokuzilolonga kwe-anaerobic umzimba uyaqhubeka nokusebenzisa iikhalori, ezikhawulezisa inkqubo yokulahleka kwesisindo. Nangona kunjalo, ukwenzela ukuba ukulahleka kwamafutha kunye nokufumana ubunzima bemisipha kuhlale kunjalo kwaye kunxulunyaniswa nezinye izibonelelo zempilo, kubalulekile ukuba le mithambo yenziwa ngokunxibelelene nokuziqhelanisa nokuzilolonga i-aerobic, ngokwesikhokelo sobungcali, kunye nokutya okufanelekileyo kucetyiswa yingcali yezondlo.

Njani ukunciphisa umzimba ngendlela esempilweni

Ukwehla kobunzima obunempilo kunokwenzeka ngokuzivocavoca umzimba rhoqo, kokubini i-aerobic kunye ne-anaerobic, ekufuneka iboniswe yingcali yemfundo yezomzimba, kunye nokutya okunezakha-mzimba ekufuneka kucetyiswe yingcali yezondlo. Funda ngendlela yokutya usempilweni ukunciphisa umzimba.

Phambi kokuzilolonga kubalulekile ukwenza uvavanyo lomzimba, apho ipesenti yamafutha, i-BMI, ukuxinana kwethambo kunye neepesenti zamanzi emzimbeni zilinganiswa, kunye neemvavanyo ezinokubonisa impilo yentliziyo kunye nokuphefumla, ukuze uqeqesho lobungcali bonisa olona qeqesho lubalaseleyo ngokwempilo yomntu.