Ngaba i-Aerobic Exercise okanye i-Anaerobic Exercise yehlisa ubunzima?

Ukuqalisa inkqubo entsha yomthambo kufuna inzondelelo, umonde kunye nolwazi oluncinane. Kuya kufuneka wazi ukuba loluphi uhlobo lomthambo olulungele iinjongo zakho.

Iingcali ezininzi zezempilo, ngenxa yempilo kunye nokunciphisa umzimba umthambo we-aerobic kunye ne-anaerobic icebisa umxube. 

Ukuzivocavoca kweAerobicyimithambo yokunyamezela eyonyusa izinga lokubetha kwentliziyo yomntu nesantya sokuphefumla kangangexesha elide ngokwentelekiso. imithambo ye-anaerobicyimithambo ebandakanya imisebenzi ebukhali yexesha elifutshane.

Imizekelo yokuzivocavoca kweAerobic Oku kuquka ukuhamba ngokukhawuleza nokukhwela ibhayisekile. Sprint kunye nokuphakamisa iintsimbi, umthambo we-anaerobicziifomati.

Zombini ezi ndidi zokuzilolonga ziluncedo kwimpilo yomntu, kodwa nganye inceda umzimba ngeendlela ezahlukeneyo.

Ukwazi ukuba ezi ntlobo zomthambo ziwuchaphazela njani umzimba inkqubo yokuzilolonga Kuya kunceda ukudala.

Yintoni iAerobic Exercise?

"I-Aerobic" ithetha "imfuno ye-oxygen". umthambo we-aerobicutshisa zombini amafutha kunye neekhabhohayidrethi zamandla, usebenzisa unikezelo lweoksijini rhoqo ngexesha lokuzilolonga.

Ukubetha kwentliziyo kwakhona kuhlala kungatshintshi ixesha elide. Yiyo loo nto umthambo we-aerobic ukwabizwa ngokuba yi "cardio". 

IAerobic, hambaukukhwela ibhayisekile, okanye ukubaleka Iqukethe ukuzivocavoca apho unokuhambisa umzimba, uphefumle ngokukhawuleza, kwaye wandise ukuhamba kwegazi, njenge Ukuzilolonga kweAerobicyimisebenzi enokuqhutywa ixesha elide. 

Yintoni i-Anaerobic Exercise?

I-Anaerobic "i-oxygen-free exercise" ithetha ukuba imfuno ye-oksijini inkulu kunokubonelela nge-oxygen, kwaye ithetha ukungahambelani namandla afunwa ngumzimba.

Oku kukhokelela ekuveliseni i-lactate kunye nokuyeka umthambo ekugqibeleni. Ukuphakamisa ubunzima kunye nemisebenzi efana nayo efuna amandla, umthambo we-anaerobiczi.

umthambo we-anaerobicNgelixa utshisa kuphela iicarbohydrates zamandla, kukho ugqabhuko olufutshane lwentshukumo emandla.

Umahluko phakathi kwe-Anaerobic kunye ne-Aerobic Exercise

Umthambo we-Anaerobic kunye ne-aerobic exercise Umahluko ophambili phakathi ko:

– Indlela umzimba osebenzisa ngayo amandla agciniweyo

– Ukuqina komthambo

– Ubungakanani bexesha umntu anokuqhuba ngalo umthambo

Umahluko ophambili phakathi komthambo we-aerobic kunye ne-anaerobic ukwinqanaba le-oxygen.

Unokwenza uvavanyo lwentetho ukubona ukuba ukwinqanaba le-aerobic okanye le-anaerobic ngexesha lokuzilolonga.

Ukuba uyakwazi ukuthetha kakuhle ngexesha lokuzilolonga kwaye uyakwazi ukuthetha xa uphefumla kancinci, ukwinqanaba le-aerobic.

umthambo we-anaerobicUmsebenzi omfutshane, oqinileyo, onje nge-sprinting okanye i-weightlifting, ebonelela ngomsebenzi omkhulu, awukwazi ukugcina ixesha elide, kwaye unengxaki yokuthetha ngexesha lokuzilolonga.

Ukufana kwe-Anaerobic kunye ne-Aerobic Exercise

Zombini i-aerobic kunye imithambo ye-anaerobic Iluncedo kwi-cardiovascular system. Zombini ezi ndidi zokuzilolonga zinceda umzimba ngoku:

- Yomeleza isihlunu sentliziyo

– ukwandisa ukujikeleza

-Ukukhawulezisa imetabolism

-Ukunceda ekulawuleni ubunzima

Yintoni iAerobic kunye ne-Anaerobic Exercises?

Ukubaleka, ukuhamba, ukukhwela ibhayisekile, ukuqubha nokudanisa imizekelo yomthambo we-aerobicyi Uninzi lwemidlalo yamaqela, efana nentenetya, ibhola ekhatywayo kunye nebasketball imisebenzi ye-aerobicisuka.

umthambo we-anaerobicOku kubandakanya imisebenzi yokomeleza kunye nemithambo emifutshane, ebukhali. Umzekelo; njengokuphakamisa iintsimbi zasimahla, usebenzisa oomatshini bobunzima okanye iibhendi zokuxhathisa.

Yintoni eyenziwa yiAerobic kunye ne-Anaerobic Exercises?

umthambo we-aerobicInceda ukuphucula ukomelela ngokubanzi ngokulawula intliziyo nemiphunga. Intliziyo yeyona misipha ibalulekileyo emzimbeni womntu kwaye iyimfuneko ukuba uhlale usempilweni. umthambo rhoqo kufuneka ndenze.

umthambo we-aerobic rhoqoKwakhona kunciphisa umngcipheko weemeko ezininzi ezinzulu, ezifana nesifo seswekile, isifo senhliziyo kunye nesifo sohlangothi. Ikwaxhasa ukubhitya kunye nokulawula ubunzima.

uqeqesho lwamandla e-anaerobic Yandisa amandla onke, yolula izihlunu kunye nokwandisa ukuxinana kwamathambo. Ungayisebenzisa ukomeleza onke amaqela amakhulu emisipha kubandakanya imilenze, isinqe, umva, isisu, isifuba, amagxa kunye neengalo.

Izibonelelo zokuzilolonga kweAerobic

Ngokubanzi, imithambo ye-aerobic kwandisa izinga lentliziyo kunye nesantya sokuphefumla kunye nokujikeleza. Ngale ndlela, iphucula impilo yomntu ye-cardiovascular.

umthambo we-aerobicEzinye iinzuzo ezinokubakho ze

– Yandisa amandla kwaye unciphise ukudinwa

-Ukunceda ekulawuleni ubunzima

– ukwehlisa uxinzelelo lwegazi

Ukwandisa amanqanaba e-cholesterol "elungileyo" kunye nokunciphisa amanqanaba e-cholesterol "embi" egazini

– Ukuvuselela amajoni omzimba

– ukuphucula imo

– ukuphucula ukulala

- Ukunciphisa ilahleko yokuxinana kwamathambo

Imingcipheko yoMthambo weAerobic

Ukuzivocavoca kweAerobic luncedo kubantu abaninzi. Nangona kunjalo, abantu kufuneka bathethe nogqirha ngaphambi kokuba baqale umthambo we-aerobic ukuba:

Imeko ekhoyo ye-cardiovascular, efana nale:

- isifo sentliziyo

-Isifo se-Coronary artery

 -Uxinzelelo lwegazi

– amahlwili egazi

Abo basemngciphekweni wokuba nemeko ye-cardiovascular condition ikwangabo abachacha kwistroke okanye esinye isiganeko sentliziyo. umthambo we-aerobic kufuneka ucinge ngaphambi kokuba wenze.

Umntu ohleli nje kufuneka aqale ngokuthe ngcembe ukwenza umthambo. Ukuqaliswa ngequbuliso komthambo we-aerobic ixesha elide, ukuqina okuphezulu kunokubeka uxinzelelo olungeyomfuneko emzimbeni.

Iingenelo zoMthambo we-Anaerobic

ukwenza umthambo we-aerobic Ngokufanayo, umthambo we-anaerobickunemiphumo eyinzuzo kwimpilo yentliziyo yomntu.

Ngale nto, umthambo we-aerobickuthelekiswa ne, umthambo we-anaerobicifuna amandla amaninzi ngexesha elifutshane. Ngokuba, umthambo we-anaerobickunokuba luncedo ngakumbi kubantu abafuna ukunciphisa amanqatha omzimba.

umthambo we-anaerobic kukwanceda ukuba umntu azuze okanye agcine ubunzima bezihlunu kunye nokwandisa ukuxinana kwamathambo.

Imingcipheko ye-Anaerobic Exercises

umthambo we-anaerobic ngokuqhelekileyo inzima kakhulu emzimbeni kwaye ifuna umgangatho ophezulu womzamo. Ngoko ke, abantu baxakekile ukuzilolonga kwe-anaerobicQinisekisa ukuba banenqanaba elisisiseko lokomelela ngaphambi kokuba baqale.

Abantu abaneengxaki zempilo ezisisiseko akufuneki babandakanyeke kuyo nayiphi na indawo yesiqhelo sokuzilolonga. umthambo we-anaerobic kufuneka uthethe nogqirha phambi kokuba uyongeze.

Ixesha lokuqala imithambo ye-anaerobic Kwakhona kunokuba luncedo ukusebenza nomqeqeshi wakho xa uzama. Umqeqeshi wobuqu unokuqinisekisa ukuba umntu wenza umthambo ngokuchanekileyo ukunciphisa umngcipheko wokuzibhokoxa okanye ukulimala.

Ngaba i-Aerobic okanye i-Anaerobic Exercise kufuneka iKhethwe?

Ukuzivocavoca kweAerobic kunye ne-anaerobic zombini zineenzuzo. Ukwenza oko ngaphakathi kwenkqubo efanayo kuya kukunika inzuzo yazo zombini.

Ngaba iAerobics iyancipha ubunzima?

Zombini umthambo we-aerobic kunye ne-anaerobicNganye ineenzuzo zayo, kwaye kufuneka uzibandakanye zombini ekusebenzeni kwakho. Ukuba ucinga ngokutshisa amanqatha, umthambo we-anaerobic kugqibelele.

Inkqubo ye-Anaerobic Exercise itshisa amanqatha

umthambo we-aerobic okanye i-cardio eyenziwa ngokuzinzileyo, ephantsi ukuya kwisantya esiphakathi. 

Ukusebenzisa i-fiber ye-muscle ecothayo, olu hlobo lokuzilolonga lugqwesile kwi-cardiovascular conditioning kunye nokwandisa ukunyamezela kwemisipha.

Ngokuqhelekileyo, i-cardio ephantsi ithathwa njengeyona nto ifanelekileyo ekulahlekeni kwamafutha, nangona isebenzisa ipesenti ephezulu yamafutha kumandla xa kuthelekiswa ne-muscle glycogen, nangona inani lilonke lamandla litshiswe kweli nqanaba. umthambo we-anaerobicingaphantsi kune

Oku kuthatha ixesha elide ukuvelisa ilahleko enkulu yamafutha kubantu abaninzi. umthambo we-aerobice kuthetha ukuba kufuneka.

umthambo we-anaerobic Ngexesha elifutshane, unokwenza umthambo oqinileyo. Utshisa iikhalori ezininzi kunaxa usenza isixa esifanayo se-cardio ezinzileyo.

Okukhona umthambo unzima kuwe, kokukhona iikhalori ezipheleleyo uya kuzitshisa ekupheleni kosuku. 

umthambo we-anaerobic Iikhalori ozitshisayo ziya kuba phezulu kunokuba uhambe okanye ukhwele ibhayisekile.

umthambo we-anaerobicEnye yeenzuzo zokutshisa amanqatha kukwakha izihlunu. ukukhawulezisa imetabolismyi. Olu hlobo lokuzilolonga lukhulisa ubunzima bemisipha, ngelixa izihlunu zikhawuleza imetabolism kwaye zitshisa iikhalori ezininzi.

umthambo we-anaerobicUyakufumana kwakhona umphumo wokutshisa emva kokutshisa. Igama lezenzululwazi lesiphumo sokutshisa emva kokutshisa i-post-exercise ukusetyenziswa kwe-oksijini (EPOC).

I-EPOC sisixa seoksijini efunwa ngumzimba xa uphumle. umthambo we-anaerobic, kubangela i-EPOC ephezulu kuba usebenzisa i-oksijini eninzi ngexesha lokuzilolonga. Oku kuthetha ukuba uya kuqhubeka nokutshisa iikhalori nasemva kokuba umsebenzi uphelile.

umthambo we-anaerobic Ngelixa iluncedo ekulahlekeni kwamafutha, ikwanazo nezingeloncedo. I-drawback enkulu kukuba ayifanelekanga kumntu wonke.

umthambo we-anaerobicUya kudinga inqanaba elisisiseko lokomelela ngaphambi kokuba uqalise ngokukhuselekileyo nangempumelelo. Ukuba usaqala ngokuzilolonga, kunokuba nzima kakhulu kumzimba wakho, ngakumbi intliziyo yakho.

ukuxinana okuphezulu umthambo we-anaerobicKuyimfuneko ukubonisana nodokotela ngaphambi kokuqala unyango.