Uyini umehluko phakathi kwe-Aerobic ne-Anaerobic?

-Delile

• I-Aerobic vs. anaerobic
• Izinzuzo zokuvivinya umzimba nge-aerobic
• Izingozi zokuvivinya umzimba nge-aerobic
• Izinzuzo zokuzivocavoca nge-anaerobic
• Izingozi zokuzivocavoca nge-anaerobic
• Izibonelo zokuvivinya umzimba nge-aerobic
• Izibonelo zokuzivocavoca nge-anaerobic
• Kufanele uvivinye kangaki ukuvivinya umzimba nge-aerobic vs.
• Ukudla okudlela endlini

I-Aerobic vs. anaerobic

Ukuvivinya umzimba nge-aerobic yinoma yiluphi uhlobo lwesimo senhliziyo noma se- “cardio”. Ngesikhathi sesimo senhliziyo, ukuphefumula kwakho nokushaya kwenhliziyo kuyakhula isikhathi esithile. Izibonelo zokuzivocavoca nge-aerobic zifaka izindwangu zokubhukuda, ukugijima, noma ukuhamba ngebhayisikili.

Ukuzivocavoca kwe-Anaerobic kubandakanya ukuqhuma kwamandla okusheshayo futhi kwenziwa ngomzamo omkhulu okwesikhashana. Izibonelo zifaka ukweqa, ukugijima, noma ukuphakamisa izinsimbi ezisindayo.

Ukuphefumula kwakho nokushaya kwenhliziyo kuyahluka emisebenzini ye-aerobic uma iqhathaniswa ne-anaerobic. I-oksijeni ingumthombo wakho omkhulu wamandla ngesikhathi sokuzivocavoca nge-aerobic.

Ngesikhathi sokuzivocavoca nge-aerobic, uphefumula ngokushesha futhi ujule kunalokho lapho isilinganiso senhliziyo yakho siphumule. Ukhulisa inani le-oxygen egazini. Ukushaya kwenhliziyo yakho kuyakhuphuka, kukhuphule ukugeleza kwegazi kuye emisipheni bese kubuyela emaphashini.

Ngesikhathi sokuzivocavoca nge-anaerobic, umzimba wakho udinga amandla ngokushesha. Umzimba wakho uthembele emithonjeni yamandla egciniwe, kune-oksijini, ukuze uzibasele. Lokho kuhlanganisa ukuphula i-glucose.

Izinhloso zakho zokufaneleka kufanele zisize ekunqumeni ukuthi kufanele yini uhlanganyele ekuzivocavoca nge-aerobic noma nge-anaerobic. Uma umusha ukuzivocavoca umzimba, ungahle uthande ukuqala ngokuvivinya umzimba ukuze wakhe ukukhuthazela.

Uma ubulokhu uzivocavoca umzimba isikhathi eside noma uzama ukunciphisa isisindo ngokushesha, engeza ukusebenza kwe-anaerobic esimisweni sakho. Ama-Sprints noma ukuqeqeshwa kwesikhawu sokuqina (HIIT) kungakusiza ufeze izinhloso zakho.

Izinzuzo zokuvivinya umzimba nge-aerobic

Ukuvivinya umzimba nge-aerobic kunganikeza izinzuzo eziningi empilweni yakho, kufaka phakathi ukunciphisa ubungozi bokuhlaselwa yisifo senhliziyo, noma.

Ezinye izinzuzo zokuzivocavoca nge-aerobic zifaka:

• ingakusiza wehlise isisindo bese uyigcina ikude
• kungasiza ukwehlisa nokulawula umfutho wegazi
• kungakhuphula amandla akho futhi kunciphise ukukhathala phakathi nokuvivinya umzimba
• kusebenze amasosha omzimba, akwenze ungabi namakhaza noma umkhuhlane
• iqinisa inhliziyo yakho
• kuqinisa imizwa
• kungakusiza uphile isikhathi eside kunalabo abangazivocavoci umzimba

Izingozi zokuvivinya umzimba nge-aerobic

Ukuvivinya umzimba nge-aerobic kungazuzisa cishe noma ngubani. Kepha thola imvume kadokotela wakho uma ngabe ubungasebenzi isikhathi eside noma uhlala nesimo esingelapheki.

Uma umusha ekuzivocavoca nge-aerobic, kubalulekile ukuqala kancane futhi usebenze kancane ukuze unciphise ubungozi bokulimala. Isibonelo, qala ngokuhamba imizuzu emi-5 ngesikhathi bese ungeze imizuzu emi-5 isikhathi ngasinye uze ufinyelele ebangeni elihamba phambili lemizuzu engama-30.

Izinzuzo zokuzivocavoca nge-anaerobic

Ukuzivocavoca nge-Anaerobic kungasiza uma ubheka ukwakha imisipha noma ukunciphisa umzimba.Kungasizakala futhi uma ubusenesikhathi eside uzivocavoca umzimba, futhi ubheke ukuphusha ithafa lokuzivocavoca umzimba bese uhlangabezana nomgomo omusha. Kungakusiza futhi ukuthi ugcine isisindo semisipha njengoba ukhula.

Ezinye izinzuzo zifaka:

• kuqinisa amathambo
• ushisa amanoni
• kwakha imisipha
• kwandisa ukuqina kwemisebenzi yansuku zonke njengokuhamba izintaba, ukudansa, noma ukudlala nezingane

Izingozi zokuzivocavoca nge-anaerobic

Ukuzivocavoca nge-Anaerobic kungaba nzima emzimbeni wakho. Esikalini se-1 to10 sokuzikhandla okubonakalayo, ukuvivinya umzimba ngamandla we-anaerobic kuyinto engaphezu kwesikhombisa. Akuvamisile ukunconywa kwabaqalayo bokufaneleka.

Thola imvume kadokotela wakho ngaphambi kokungeza ukusebenza kwe-anaerobic enkambisweni yakho. Sebenza nochwepheshe wokuqina wokuqina ongakusiza ukuthi wakhe uhlelo lwe-anaerobic olususelwa kumlando wakho wezokwelapha nezinhloso.

Ngokuzivocavoca okufana ne-HIIT nokuqeqeshwa kwesisindo, uchwepheshe wokuqina angakhombisa nezindlela ezifanele zokuzivocavoca umzimba. Ukwenza izivivinyo ngenqubo efanelekile kubalulekile ukuvimbela ukulimala.

Izibonelo zokuvivinya umzimba nge-aerobic

Ngesikhathi semisebenzi ye-aerobic, uzohambisa imisipha emikhulu ezingalweni, emilenzeni nasezinqeni. Ukushaya kwenhliziyo yakho nakho kuzokhuphuka isikhathi esimeme.

Izibonelo zokuzivocavoca nge-aerobic zifaka:

• ukugijima
• ukuhamba ngamandla
• amathanga wokubhukuda
• ukudansa kwe-aerobic, njengoZumba
• ukushushuluza unqamule izwe
• ukukhuphuka izitebhisi
• ukuhamba ngebhayisikili
• ukuqeqeshwa okweqanda
• ukugwedla

Izibonelo zokuzivocavoca nge-anaerobic

Ukuzivocavoca kwe-Anaerobic kwenziwa ngomzamo omkhulu isikhathi esifushane. Izibonelo zifaka:

• ukuqeqeshwa kwesikhawu esiphakeme (HIIT)
• ukuphakamisa izinsimbi ezisindayo
• ama-calisthenics, njengama-plyometrics, ama-squats agxumayo, noma ukweqa kwebhokisi
• ukuphrinta (ngenkathi ugijima, uhamba ngebhayisikili, noma ubhukuda)

Kufanele uvivinye kangaki ukuvivinya umzimba nge-aerobic vs.

I-American Heart Association incoma abantu abadala abaphilile ukuthi bathole okungenani imizuzu engama-30 yokuzivocavoca umzimba ngamandla okungenani izinsuku ezi-5 ngeviki, noma okungenani imizuzu engama-25 yokusebenza ngamandla kwe-aerobic izinsuku ezintathu ngesonto. Ungangeza futhi ekuqeqeshweni kwamandla kabili ngeviki ukuhlanganisa inqubo yakho.

Ukuzivocavoca kwe-Anaerobic kungakhokhisa umzimba. Ngokuvunyelwa ngudokotela kanye nosizo lochwepheshe oqeqeshiwe wokuqina, izivivinyo ze-anaerobic zingangezwa esimisweni sakho sokuzivocavoca masonto onke.

Yenza ukuzivocavoca kwe-anaerobic njengokusebenza kwe-HIIT okungadluli izinsuku ezimbili noma ezintathu isonto ngalinye, uhlala uvumela okungenani usuku olulodwa oluphelele lokululama phakathi.

Ukudla okudlela endlini

Ukuvivinya umzimba nge-aerobic ne-anaerobic kungasiza empilweni yakho. Ngokuya ngezinhloso zakho nezinga lokuqina, ungahle uthande ukuqala ngokuzivocavoca nge-aerobic njengokuhamba, ukugijima, nokuqeqeshwa kwamandla kabili noma kathathu ngesonto.

Njengoba wakha ukukhuthazela namandla, ungangeza kuma-anaerobic umzimba njenge-HIIT kanye ne-plyometrics. Lezi zivivinyo zingakusiza ukuthi uthole imisipha, ushise amanoni, futhi wandise amandla akho okuzivocavoca umzimba.

Ngaphambi kokuqala noma iyiphi inqubo yokuzivocavoca, buza nodokotela wakho. Ungasebenza futhi nochwepheshe wokuqina wokuqina ejimini yakho noma esikhungweni somphakathi ongakuncomela inqubo enhle kakhulu kuwe.