Te Rerekētanga i waenga i te Whakakorikori Aerobic me te Anaerobic

Me whai wāhi nui te whakakori tinana ā-aerobic me te ā-anaerobic i roto i tō mahinga whakakori tinana. Ka taea e rāua te whakarato i ngā painga hauora, ā, ka āwhina i a koe kia noho hauora. Ko te rerekētanga i waenganui i a rāua ko te huarahi e whakamahia ai e tō tinana te pūngao hei mahi i aua mea.

He aha te Whakakorikori Āerobic?

Ko te kaupapa o te whakakori tinana ā-hauora he whakapakari i te mahi a te manawa. Ko te tikanga o te kupu "aerobic" he "me te hāora", nā te mea ka whakakahangia tēnei momo whakakori tinana e te hāora e whiwhi ana koe mai i te manawa.
Ina whakakorikori koe, me nui ake te hāora e hiahiatia ana e ō uaua kia mau tonu ai te nekeneke, ā, ka piki haere te kaha kawe hāora o tō toto kia rite ki te kaha o tō whakakorikori, ka piki ake te tere o tō ngakau, ka hohonu ake, ka tere ake hoki tō manawa. I taua wā anō, ka whānui ake te whakangungu ā-aerobic i ngā oko toto iti kia nui ake ai te hāora e tukuna ana ki ō rōpū uaua nui ake, pērā i ō ringaringa, ō waewae, me ō hope.
Mēnā kei te mahi koe i ngā mahi whakakori tinana, me whai kia 30 meneti neke atu rānei te roa o te mahi. Kei roto i tēnei mahi he nekehanga auau, tonu.

Ngā momo mahi whakakori tinana

Tērā pea kua mōhio kē koe ki ētahi tauira o ngā mahi whakakori tinana. E taunaki ana ngā tohunga kia mahi koe i ēnei momo mahi whakakori tinana mō te hawhe haora pea, e toru ki te whitu ngā wā i te wiki. Ko ngā mahi whakakori tinana ko:

•Te oma, te oma tere rānei
•Te hikoi, ina koa i te tere tere
•Kauhoe
•Te hoe
•Pahikara, pahikara rānei
•Taura pekepeke
•Ngā mahi haukori hikoi
•Te retihuka
•Te piki arawhata
•Kanikani
•Te whakamahi i ngā mīhini cardio pērā i te mīhini oma, te mīhini elliptical rānei

Mena kei te tīmata koe ki te whakangungu manawa, ki te kore rānei koe i whakakorikori tinana mō tētahi wā, tīmata mārire. Whakamahana mō te 5 ki te 10 meneti, me te whakanui ake i te tere i a koe e haere ana. Whai muri i tō whakamahana, whai kia 5 meneti pea te iti rawa o ngā mahi kua tohua. Ia rā, tāpirihia he wā iti ki tō mahinga whakangungu, me te whakanui ake i te tere i a koe e haere ana. Kia mahara ki te whakauru i ngā wā whakamatao, pēnei i te hikoi, te totoro rānei.

He aha te Whakakorikori Anaerobic?

Ko te whakakori tinana anaerobic e whakawhirinaki ana ki te pakaru o te pūngao e rongoa ana i roto i ngā uaua, kaua ki te tuku hāora i te wā whakakori tinana. He rerekē ki te whakakori tinana aerobic, he whakakori tinana tonu, he poto noa te wā o te whakakori tinana anaerobic i ngā taumata kaha teitei, ā, he maha ngā wā ka whakamahia ngā muka uaua ka taea te whakawhāiti tere mō ngā wā poto o te whakakori tinana kaha teitei.
Ko te whakakori tinana anaerobic e whakawhirinaki ana ki te pakaru o te pūngao e rongoa ana i roto i ngā uaua, kaua ki te tuku hāora i te wā whakakori tinana. He rerekē ki te whakakori tinana aerobic tonu, he poto noa te wā o te whakakori tinana anaerobic i ngā taumata kaha teitei, ā, he maha ngā wā ka whakamahia ngā muka uaua ka taea te whakawhāiti tere mō ngā wā poto o te whakakori tinana kaha teitei.
Ko te tikanga, kaua e neke atu i te rua ki te toru meneti te whakakorikori tinana anaerobic, nā te mea ka ngenge, ka ngoikore, ka hiahia hoki ki te okiokinga. Mā ngā wā okiokinga ka taea e ngā uaua te whakangā, ā, ka taea hoki e ngā kaiwhakakorikori te whakarite i ō rātou manawa. Kia oti, ka taea e koe te neke mai i te wā okiokinga ki te whakakorikori tinana aerobic.
Ko ngā mahi whakakori tinana hei whakamātau, tae atu ki te oma tere, te hiki taumaha, te peke teitei, me te whakangungu wā roa. E taunakihia ana ēnei mahi whakakori tinana hei whakanui ake i te rahi me te kaha o te uaua, me te hanga i te "pānga muri-wera". E mōhiotia whānuitia ana ko te Whakamahinga Hāora Nui i Muri-Whakakori Tinana (EPOC), ka āwhina te muri-wera ki te tahu i ngā kaora nui ake i muri i te mahi kaha.

Ngā momo mahi whakakori tinana

Ko te kaupapa matua o te whakakori tinana anaerobic he whakanui ake i te papatipu uaua. I muri i tētahi wā whakangungu tonu, ka tino whakapaitia te kaha me te papatipu o ō uaua mā te totoro, te whakaheke, me te pakaru i te wā whakangungu.
Ko ngā tauira o ngā mahi whakakori tinana anaerobic ko:

•Whakangungu wā roa-kaha (HIIT)
•Te hiki taumaha
•Ngā mahi whakakorikori tinana, pērā i te peke me te tūpeke
•Ngā mahi whakapūmau

Ina mahi koe i te korikori tinana anaerobic, ka akiaki koe i tō tinana kia mahi i te taumata teitei rawa o tō kaha. Ko ngā mahi katoa i tēnei taumata kāore e kawe ana i te hāora ki ngā uaua ka kiia he anaerobic.
Hei tīmata i tētahi whakangungu tinana anaerobic, pērā i te hiki taumaha, whakamahana mō te 5 meneti, te hikoi, te totoro, te oma rānei. Tīmata mā te whakamahi i ō rōpū uaua nui i te tuatahi, pērā i ngā ringa me ngā waewae.
Me mahi kia kotahi ki te toru ngā huinga, kia waru ki te tekau mā rima ngā whakahōungatanga. Me taumaha rawa ngā taumaha e whiriwhiria e koe, kia rite ai ō uaua ki te mutu i te whakahōungatanga whakamutunga. Kōwhiria kia waru ki te tekau ngā momo mahi whakakori tinana hei mahi. Muri iho, whakamatao mā te totoro.
Ngā Hua Hauora o te Whakakorikori Tinana
Ko te painga nui o te whakakori tinana ko te pānga ki te hauora o te ngākau me te ngākau. Mā te whakakori tinana auau ka kaha ake tō ngākau me ō pukahukahu, ā, kua whakaaturia ka ārai i te mate ngākau ki tētahi taumata.
I taua wā anō, ka taea e te whakakori tinana te whakaiti i tō tupono ki te whakawhanake i ētahi atu mate, tae atu ki:

•Matepukupuku
•Mate huka
•Osteoporosis
•Momonatanga
•toto toto tiketike
•Whiu
•Te mate pāwera

Ka taea hoki e te whakakori tinana te āwhina i a koe ki te whakahaere i tō taumaha, me te pupuri, te whakaiti rānei i tō taumaha, me te kai hauora anō hoki. Ka taea hoki e ia te whakapai ake i tō wairua, ā, i a koe e whakakori tinana ana, ka tukuna e tō tinana ngā endorphins — ngā matū i roto i te roro e whakangā ai koe, e āwhina ai i a koe kia whakangā, ā, tera pea ka pai ake te moe.

Ngā Hua Hauora o te Whakakorikori Tinana

Ahakoa ko te hua nui o te whakakori tinana anaerobic ko te whakanui ake i te papatipu uaua, ka tahuna hoki e ia ngā kaora me te whakapai ake i te hauora o te ngākau.
Mā te whakangungu ātete auau, pērā i te hiki taumaha, ka āwhina i a koe ki te whakanui ake i te papatipu me te mātotoru o te wheua, ka āwhina i a koe ki te whakapakari i ō wheua i a koe e pakeke haere ana. Ka taea hoki e te whakangungu ātete te whakapai ake i te whakahaere huka toto, ka āwhina i tō tinana ki te whakamahi i te insulin me te huka toto kia pai ake te whakamahi. Ae ra, ka taea hoki e te whakangungu anaerobic te whakaharikoa i a koe.