Kodi pali kusiyana kotani pakati pa Aerobic ndi Anaerobic?

Zamkati

• Aerobic vs. anaerobic
• Ubwino wochita masewera olimbitsa thupi
• Kuopsa kochita masewera olimbitsa thupi
• Ubwino wochita masewera olimbitsa thupi a anaerobic
• Kuopsa kochita masewera olimbitsa thupi a anaerobic
• Zitsanzo zolimbitsa thupi zolimbitsa thupi
• Zitsanzo zolimbitsa thupi za anaerobic
• Kodi muyenera kuchita kangati zolimbitsa thupi zolimbitsa thupi motsutsana ndi anaerobic?
• Tengera kwina

Aerobic vs. anaerobic

Kuchita masewera olimbitsa thupi ndimtundu uliwonse wamtima kapena "cardio". Pakukongoletsa kwamtima, kupuma kwanu ndi kugunda kwa mtima kumawonjezeka kwakanthawi. Zitsanzo zolimbitsa thupi zolimbitsa thupi zimaphatikizapo kusambira, kuthamanga, kapena kupalasa njinga.

Zochita za Anaerobic zimaphatikizapo kuphulika kwachangu kwamphamvu ndipo zimachitika mwamphamvu kwakanthawi kochepa. Zitsanzo zake ndi monga kudumpha, kuthamanga, kapena kunyamula zolemetsa.

Kupuma kwanu ndi kugunda kwa mtima kwanu kumasiyana m'machitidwe a aerobic motsutsana ndi anaerobic. Oxygen ndiye gwero lanu lamphamvu popanga masewera olimbitsa thupi.

Mukamachita masewera olimbitsa thupi, mumapuma mofulumira komanso mozama kuposa momwe mtima wanu umapumulira. Mukukulitsa kuchuluka kwa mpweya m'magazi. Kuchuluka kwa mtima wanu kumakwera, kukulitsa magazi kupita ku minofu ndikubwerera kumapapu.

Mukamachita masewera olimbitsa thupi, thupi lanu limafunikira mphamvu mwachangu. Thupi lanu limadalira zamagetsi zomwe zasungidwa, osati mpweya, kuti lizipangire mafuta. Izi zimaphatikizapo kuphwanya shuga.

Zolinga zanu zolimbitsa thupi ziyenera kukuthandizani kudziwa ngati mungachite nawo masewera olimbitsa thupi a aerobic kapena anaerobic. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, mungafune kuyamba ndi masewera olimbitsa thupi kuti mukhale olimba.

Ngati mwakhala mukuchita masewera olimbitsa thupi kwa nthawi yayitali kapena mukuyesera kuti muchepetse thupi msanga, onjezerani anaerobic zolimbitsa thupi muntchito yanu. Kuthamanga kapena kuphunzira kwakanthawi kambiri (HIIT) kumatha kukuthandizani kukwaniritsa zolinga zanu.

Ubwino wochita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kungakupatseni maubwino angapo paumoyo wanu, kuphatikiza kuchepa kwa chiwopsezo cha matenda amtima, kapena.

Ubwino wina wochita masewera olimbitsa thupi ndi monga:

• itha kukuthandizani kuti muchepetse thupi ndikuzisunga
• angathandize kuchepetsa ndi kuchepetsa kuthamanga kwa magazi
• imatha kukulitsa mphamvu komanso kuchepetsa kutopa mukamachita masewera olimbitsa thupi
• imayendetsa chitetezo cha mthupi, zomwe zimakupangitsani kuti musamachite chimfine kapena chimfine
• amalimbitsa mtima wanu
• kumalimbikitsa chisangalalo
• angakuthandizeni kukhala ndi moyo wautali kuposa omwe sachita masewera olimbitsa thupi

Kuopsa kochita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kungathandize aliyense. Koma funsani dokotala wanu ngati mwakhala osagwira ntchito kwa nthawi yayitali kapena mukukhala ndi matenda osachiritsika.

Ngati mwayamba kuchita masewera olimbitsa thupi, ndikofunikira kuti muyambe pang'onopang'ono ndikugwira ntchito pang'onopang'ono kuti muchepetse mwayi wovulala. Mwachitsanzo, yambani kuyenda mphindi 5 nthawi imodzi ndikuwonjezera mphindi 5 nthawi iliyonse mpaka mutayenda mphindi 30 mwaphokoso.

Ubwino wochita masewera olimbitsa thupi a anaerobic

Kuchita masewera olimbitsa thupi a Anaerobic kumatha kukhala kopindulitsa ngati mukuyang'ana kuti mukhale ndi minofu kapena kuti muchepetse kunenepa. Zitha kukhalanso zopindulitsa ngati mwakhala mukuchita masewera olimbitsa thupi kwa nthawi yayitali, ndipo mukuyang'ana kukankha malo okwera masewera olimbitsa thupi ndikukwaniritsa cholinga chatsopano. Zikhozanso kukuthandizani kuti mukhale ndi minofu ikamakula.

Ubwino wake ndi monga:

• kumalimbitsa mafupa
• amawotcha mafuta
• imamanga minofu
• kumawonjezera mphamvu pazochitika za tsiku ndi tsiku monga kukwera mapiri, kuvina, kapena kusewera ndi ana

Kuopsa kochita masewera olimbitsa thupi a anaerobic

Kuchita masewera olimbitsa thupi a Anaerobic kumatha kukhala kovuta mthupi lanu. Pa sikelo ya 1 mpaka 10 pakuchita khama, kulimbitsa thupi kwambiri kwa anaerobic ndichoposa zisanu ndi ziwiri. Sikulimbikitsidwa kawirikawiri kwa oyamba kumene masewera olimbitsa thupi.

Pezani chilolezo kwa dokotala musanawonjezere kulimbitsa thupi kwa anaerobic pazomwe mumachita. Gwiritsani ntchito ndi katswiri wazolimbitsa thupi yemwe angakuthandizeni kupanga pulogalamu ya anaerobic kutengera mbiri yanu yazachipatala ndi zolinga zanu.

Pochita masewera olimbitsa thupi monga HIIT ndi masewera olimbitsa thupi, katswiri wazolimbitsa thupi amathanso kuwonetsa njira zolimbitsa thupi zolondola. Kuchita masewerawa ndi njira yoyenera ndikofunikira popewa kuvulala.

Zitsanzo zolimbitsa thupi zolimbitsa thupi

Mukamachita masewera olimbitsa thupi, mumasuntha minofu yayikulu m'manja, miyendo, ndi m'chiuno mwanu. Kugunda kwanu kumathandizanso kuti mukhale ndi nthawi yayitali.

Zitsanzo za zochitika zolimbitsa thupi ndi monga:

• kuthamanga
• kuyenda mofulumira
• mapepala osambira
• kuvina kochita masewera olimbitsa thupi, monga Zumba
• kutsetsereka kumtunda
• kukwera masitepe
• kupalasa njinga
• maphunziro elliptical
• kupalasa

Zitsanzo zolimbitsa thupi za anaerobic

Zochita za Anaerobic zimachitika mozama kwakanthawi kochepa. Zitsanzo ndi izi:

• maphunziro apamwamba kwambiri (HIIT)
• zolemera zolemera
• calisthenics, monga plyometrics, squats, kapena kudumpha kwa bokosi
• kupopera (pamene akuthamanga, kupalasa njinga, kapena kusambira)

Kodi muyenera kuchita kangati zolimbitsa thupi zolimbitsa thupi motsutsana ndi anaerobic?

American Heart Association imalimbikitsa achikulire athanzi kuti azichita masewera olimbitsa thupi osachepera masiku 5 pasabata, kapena osachepera mphindi 25 zolimbitsa thupi masiku atatu pa sabata. Muthanso kuwonjezera pakuphunzitsa kwamphamvu kawiri pamlungu kuti mumalize kuchita kwanu.

Zochita za Anaerobic zitha kukhala zokhometsa thupi. Ndi kuvomerezedwa ndi dokotala komanso kuthandizidwa ndi katswiri wazolimbitsa thupi, masewera olimbitsa thupi a anaerobic amatha kuwonjezeredwa m'zochita zanu zolimbitsa thupi sabata iliyonse.

Chitani zolimbitsa thupi za anaerobic ngati kulimbitsa thupi kwa HIIT osapitilira masiku awiri kapena atatu sabata iliyonse, nthawi zonse kulola kuti pakhale tsiku limodzi lokhalapo pakati.

Tengera kwina

Zochita za aerobic ndi anaerobic zitha kukhala zothandiza paumoyo wanu. Kutengera ndi zolinga zanu komanso kulimbitsa thupi, mungafune kuyamba ndi masewera olimbitsa thupi monga kuyenda, kuthamanga, ndi kulimbitsa mphamvu kawiri kapena katatu pa sabata.

Mukamalimbitsa kupirira komanso nyonga, mutha kuwonjezera pazolimbitsa thupi za anaerobic monga HIIT ndi plyometrics. Zochita izi zitha kukuthandizani kuti mukhale ndi minofu, kutentha mafuta, ndikuwonjezera mphamvu zanu zolimbitsa thupi.

Musanayambe kuchita masewera olimbitsa thupi, funsani dokotala wanu. Muthanso kugwira ntchito ndi katswiri wazolimbitsa thupi pamalo anu ochitira masewera olimbitsa thupi kapena mdera lanu omwe angakulimbikitseni zoyenera kuchita.