Ukuvivinya umzimba nge-aerobic ne-anaerobic: kuyini kanye nezinzuzo

-Delile

• Izinzuzo eziyinhloko
• Ukuzivocavoca okuhle kakhulu kwe-aerobic
• Ukuzivocavoca okuhle kakhulu kwe-anaerobic
• Unganciphisa kanjani isisindo ngendlela enempilo

Ukuvivinya umzimba nge-aerobic yilawo lapho i-oksijini isetshenziselwa ukukhiqiza amandla futhi ivame ukwenziwa isikhathi eside futhi ibe namandla okukhanya okulingene, njengokugijima nokuhamba ngebhayisikili, ngokwesibonelo.

Ngakolunye uhlangothi, izivivinyo ze-anaerobic yilezo ezisebenzisa i-oksijini njengomthombo wamandla, imetabolism yenziwa emisipheni uqobo. Ukuzivocavoca kwe-Anaerobic kuvame ukwenziwa isikhathi esifushane futhi kube namandla aphakathi nendawo, okuhambisana kakhulu nokuthola ubukhulu bemisipha nokuqina kwemisipha.

Kokubili ukuvivinya umzimba nokuzivocavoca umzimba kubalulekile futhi kunezinzuzo eziningana zezempilo, njengokuthuthukisa ukuqina komzimba, ukukhulisa amandla emisipha nokukhuthazela, ngaphezu kokunciphisa ubungozi besifo senhliziyo. Funda ngezinye izinzuzo zomsebenzi womzimba.

Izinzuzo eziyinhloko

Ukuvivinya umzimba nge-aerobic kanye ne-anaerobic kuhle ekukhuthazeni ukunciphisa umzimba nokwenza ngcono ukuqina komzimba. Ngaphezu kwalokho, ezinye izinzuzo zokuzivocavoca nge-aerobic ne-anaerobic yilezi:

• Ukuqiniswa kwemisipha yenhliziyo;
• Kuthuthukisa ukulungiswa komzimba;
• Kwandisa ukukhuthazela kwemisipha;
• Yehlisa umfutho wegazi;
• Iyanciphisa ukulahleka kwamathambo, ngaphandle kokuqinisa amathambo;
• Kuthuthukisa ukumelana nokuphefumula komzimba;
• Kuqinisa imisipha;
• Kunciphisa ukuhlushwa kwamafutha emzimbeni;
• Ikhuthaza ukuzuza kwemisipha.

Ukuzijwayeza ukuzivocavoca nge-aerobic kuhlotshaniswa nokulahleka kwe-caloric okusheshayo, kepha ukulahleka kwama-calories ngemuva kokuvivinya umzimba kukhulu kakhulu ngokwenza imikhuba yokuzivocavoca i-anaerobic, ngaphandle kokuthi lolu hlobo lokuzivocavoca lusebenza kahle maqondana nokuzuza kwemisipha nokuqina kwemisipha .

Ngakho-ke, ukuthola imiphumela emihle kubalulekile ukuthi izivivinyo ze-aerobic ne-anaerobic zilandelwe njalo nguchwepheshe.

Ukuzivocavoca okuhle kakhulu kwe-aerobic

Ukuzivocavoca umzimba kwe-aerobic kuvame ukuhlala isikhathi eside, kusebenze iqembu lemisipha elingaphezu kwelilodwa futhi kube nokuqina okulingene ukuya kokulingene, kubalulekile ukwenza ngcono ukusebenza kwe-cardiorespiratory kanye nokukhuthaza ukumelana nomzimba, ngaphezu kokuthanda ukusetshenziswa kwekhalori. Ukuzivocavoca okuyinhloko kwe-aerobic yile:

• Ukugijima nokuhamba izintaba, okungenziwa kokubili emgwaqeni nakumshini wokunyathelisa futhi kusebenza kahle ekwehliseni isisindo nasekuthuthukiseni ukuqina komzimba. Kubalulekile ukuzivocavoca ukuze izinga lokushaya kwenhliziyo yakho lisheshe, kodwa hhayi kuze kufike ezingeni lokuthi umuntu angakwazi ukukhuluma noma azizwe egula. Naphezu kohlobo oluphephile lokuzivocavoca umzimba, kubalulekile ukuthi kube nokulandelwa kochwepheshe, ngoba umkhuba ongalungile wokugijima, ikakhulukazi, ungaholela ekulimaleni kwesinqe noma emadolweni;
• Ukuhamba ngebhayisikili, engakhuphula izindleko zekhalori futhi, ngaleyo ndlela, isize ekwehliseni isisindo nethoni yemisipha ephansi, ikakhulukazi imilenze nesinqe. Ukuzivocavoca ngamabhayisikili kuphephile futhi kungashintshwa ngokuya ngezimo zomzimba womuntu futhi, ngoba kungukuzivocavoca okunomthelela ophansi, kungenziwa nabesifazane abakhulelwe, abantu abahleli phansi noma abanezinkinga ezihlangene. Thola izinzuzo zebhayisikili lokuzivocavoca;
• I-Elliptic, obizwa nangokuthi Ezokuthutha, iyithuluzi elihlinzeka ukuhamba kwezingalo nemilenze, lenze kusebenze cishe yonke imisipha futhi, ngaleyo ndlela, kwandise ukusetshenziswa kwamandla;
• Umdanso, okuwukuzivocavoca umzimba okulahlekelwa ikhalori okuhluka ngokuya ngamandla nomdanso owenziwayo. Bona ukuthi yiziphi ezinye izinzuzo zokudansa.

Ngaphezu kwalokho, ukuzivocavoca okufana nokweqa intambo nokuya phansi naphezulu izitebhisi, ngokwesibonelo, kungenziwa ekhaya futhi kuhle ekuvuseleleni ukusakazwa kwegazi, ukuthuthukisa ukuqina komzimba nokusebenza kwamaqembu emisipha ahlukahlukene. Thola ukuthi yikuphi ukuzivocavoca umzimba okungenziwa ekhaya.

Ukuzivocavoca okuhle kakhulu kwe-anaerobic

Ukuzivocavoca kwe-Anaerobic, okuhlala isikhashana kepha amandla ayo aphakeme, kwenziwa ikakhulukazi ngabantu abafuna ukukhulisa isisindo esinciphile futhi balahlekelwe ngamafutha, ngaphezu kokukhulisa ukubekezelela kwemisipha, futhi lokhu kuvivinya umzimba kungumbimbi olukhulu lokwehlisa isisindo.

Ukuzivocavoca okwenziwa kakhulu kwe-anaerobic ukuqeqeshwa kwesisindo okuthi, ngaphezu kokuncipha kwamafutha omzimba nokukhuthaza ukuzuza kwemisipha, kuthuthukisa ukuma komzimba, kuqinise amathambo futhi kuthuthukise ukusebenza kwenhliziyo. Bona ezinye izinzuzo zokwakha umzimba.

Ngemuva kokuzivocavoca nge-anaerobic umzimba uyaqhubeka nokusebenzisa ama-calories, okusheshisa inqubo yokwehlisa isisindo. Kodwa-ke, ukuze ukulahleka kwamafutha nokuzuza kwemisipha kuhlale njalo futhi kuhlotshaniswe nezinye izinzuzo zezempilo, kubalulekile ukuthi lokhu kuvivinya umzimba kwenziwa ngokuhambisana nomkhuba wokuzivocavoca umzimba ngokwe-aerobic, ngokuya ngokuya kochwepheshe, nangokudla okunomsoco Kunconywa isazi sokudla okunomsoco.

Unganciphisa kanjani isisindo ngendlela enempilo

Ukwehla kwesisindo esinempilo kungenzeka ngokuzivocavoca umzimba njalo, kokubili i-aerobic ne-anaerobic, okufanele kukhonjiswe ngungoti wezemfundo yokuzivocavoca, kanye nokudla okulinganiselayo okufanele kunconywe ngumuntu onomsoco. Funda ukuthi ungadla kanjani okunempilo ukuze unciphise isisindo.

Ngaphambi kokuzivocavoca kubalulekile ukwenza ukuhlolwa komzimba, lapho kukalwa khona iphesenti lamafutha, i-BMI, ukuqina kwamathambo namaphesenti wamanzi emzimbeni, kanye nokuhlolwa okungakhombisa impilo yenhliziyo nemithambo yokuphefumula, ukuze ochwepheshe bezemfundo ngokomzimba bakwazi khombisa ukuzivocavoca okuhle ngokwempilo yomuntu.