Kusiyana Pakati pa Kuchita Masewera Olimbitsa Thupi ndi Olimbitsa Thupi

Maseŵero olimbitsa thupi a aerobic ndi anaerobic ayenera kukhala gawo lofunika kwambiri pa masewera olimbitsa thupi anu. Angakuthandizeni kukhala ndi thanzi labwino komanso kukhala ndi thanzi labwino. Kusiyana pakati pawo ndi momwe thupi lanu limagwiritsira ntchito mphamvu pochita zimenezi.

Kodi Kuchita Maseŵera Olimbitsa Thupi Ndi Chiyani?

Kuchita masewera olimbitsa thupi otchedwa aerobic kumayang'ana kwambiri pakukweza ntchito ya mtima ndi mapapo. Mawu akuti "aerobic" amatanthauza "ndi mpweya", chifukwa mtundu uwu wa masewera olimbitsa thupi umalimbikitsidwa ndi mpweya womwe mumapeza popuma.
Mukamachita masewera olimbitsa thupi, minofu yanu imafunikira mpweya wochuluka kuti ipitirize kuyenda, ndipo mphamvu ya magazi anu yonyamula mpweya imakwera pang'onopang'ono kuti igwirizane ndi mphamvu ya masewera olimbitsa thupi anu, zomwe zimapangitsa kuti kugunda kwa mtima wanu kukwere komanso kupuma kwanu kukhale kozama komanso kofulumira. Nthawi yomweyo, kuchita masewera olimbitsa thupi kumakulitsa mitsempha yamagazi yaying'ono kuti ipereke mpweya wochuluka ku minofu yanu yayikulu, monga manja, miyendo, ndi chiuno.
Mukamachita masewera olimbitsa thupi othamanga, muyenera kukhala ndi cholinga chochita masewera olimbitsa thupi kwa mphindi zosachepera 30 kapena kuposerapo. Ntchitoyi imaphatikizapo kuyenda mobwerezabwereza komanso kosalekeza.

Mitundu ya Zochita Zolimbitsa Thupi

Mwina mukudziwa kale zitsanzo zina za masewera olimbitsa thupi otchedwa aerobic. Akatswiri amalangiza kuti muchite masewera olimbitsa thupi awa kwa osachepera theka la ola, katatu mpaka kasanu ndi kawiri pa sabata. Masewera olimbitsa thupi otchedwa aerobic akuphatikizapo:

•Kuthamanga kapena kuthamanga
•Kuyenda, makamaka mofulumira
•Kusambira
•Kupalasa bwato
•Kukwera njinga kapena kukwera njinga
•Chingwe chodumpha
•Masewera olimbitsa thupi oyenda pang'onopang'ono
•Kuseŵera pa ski
•Kukwera masitepe
•Kuvina
•Kugwiritsa ntchito makina olimbitsa thupi monga treadmill kapena elliptical

Ngati mukuyamba kumene ndi masewera olimbitsa thupi a cardio, kapena ngati simunachite masewera olimbitsa thupi kwa nthawi yayitali, yambani pang'onopang'ono. Dzitenthetseni kwa mphindi 5 mpaka 10, ndikuwonjezera liwiro pamene mukupita. Mukamaliza kutenthetsa thupi, yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 5. Tsiku lililonse, onjezerani nthawi pang'ono pa masewera olimbitsa thupi anu, ndikuwonjezera liwiro pamene mukupita. Onetsetsani kuti mwaphatikiza nthawi zoziziritsa, monga kuyenda kapena kutambasula thupi.

Kodi Kuchita Maseŵera Olimbitsa Thupi Opanda Ma aerobic N'chiyani?

Kuchita masewera olimbitsa thupi popanda aerobic kumadalira kwambiri kusweka kwa mphamvu zomwe zimasungidwa mkati mwa minofu m'malo mopereka mpweya panthawi yochita masewera olimbitsa thupi. Mosiyana ndi kuchita masewera olimbitsa thupi mosalekeza, kuchita masewera olimbitsa thupi popanda aerobic kumatenga nthawi yochepa pamlingo wapamwamba, ndipo nthawi zambiri kumagwiritsa ntchito ulusi wa minofu womwe ungachepetse msanga chifukwa cha kuphulika kwafupipafupi kwa masewera olimbitsa thupi amphamvu.
Kuchita masewera olimbitsa thupi popanda aerobic kumadalira kwambiri kusweka kwa mphamvu zomwe zimasungidwa mkati mwa minofu m'malo mopereka mpweya panthawi yochita masewera olimbitsa thupi. Mosiyana ndi kuchita masewera olimbitsa thupi mosalekeza, kuchita masewera olimbitsa thupi popanda aerobic kumatenga nthawi yochepa pamlingo wapamwamba, ndipo nthawi zambiri kumagwiritsa ntchito ulusi wa minofu womwe ungachepetse msanga chifukwa cha kuchita masewera olimbitsa thupi mwachangu.
Kawirikawiri, masewera olimbitsa thupi osagwiritsa ntchito mpweya woipa sayenera kupitirira mphindi ziwiri kapena zitatu, chifukwa minofu imatopa, imafooka, ndipo imafuna kupuma. Kupuma kumalola minofu kumasuka ndipo kumalola ochita masewera olimbitsa thupi kusintha kupuma kwawo. Mukamaliza, mutha kusintha kuchoka pa gawo lopuma kupita ku masewera olimbitsa thupi othamanga.
Maseŵero olimbitsa thupi omwe mungayesere kuphatikizapo kuthamanga mofulumira, kunyamula zolemera, kulumpha kwambiri, ndi kuchita masewera olimbitsa thupi mwamphamvu. Maseŵerowa akulimbikitsidwa kuti awonjezere kukula kwa minofu ndi mphamvu pamene akupangitsa "zotsatira za kutentha pambuyo pa kutentha." Odziwika kuti Excessive Post-Exercise Oxygen Consumption (EPOC), kutentha pambuyo pa kutentha kumathandiza kutentha ma calories ambiri pambuyo pa kuchita masewera olimbitsa thupi kwambiri.

Mitundu ya Zochita Zolimbitsa Thupi

Cholinga chachikulu cha masewera olimbitsa thupi osagwiritsa ntchito mpweya ndikuwonjezera minofu. Pambuyo pa nthawi yochita masewera olimbitsa thupi mosalekeza, mphamvu ndi kulemera kwa minofu yanu zidzakula bwino kudzera mu kutambasula, kupindika, ndi kuwonongeka panthawi yochita masewera olimbitsa thupi.
Zitsanzo za masewera olimbitsa thupi a anaerobic ndi awa:

•Maphunziro a nthawi yayitali (HIIT)
•Kunyamula zolemera
•Ma Calisthenics, monga kudumpha ndi kukwawa
•Ma Plyometrics

Mukachita masewera olimbitsa thupi opanda mpweya, mumakakamiza thupi lanu kuti ligwire ntchito molimbika kwambiri. Ntchito iliyonse pamlingo uwu yomwe simatenga mpweya kupita ku minofu imaonedwa kuti ndi yopanda mpweya.
Kuti muyambe kuchita masewera olimbitsa thupi osagwiritsa ntchito mphamvu zamagetsi, monga kunyamula zolemera, tenthetsani thupi kwa mphindi 5, kaya kuyenda, kutambasula thupi, kapena kuthamanga. Yambani ndikugwiritsa ntchito minofu yanu ikuluikulu poyamba, monga manja ndi miyendo.
Chitani seti imodzi mpaka zitatu za kubwerezabwereza 8 mpaka 15. Zolemera zomwe mungasankhe ziyenera kukhala zolemera mokwanira kotero kuti pobwereza komaliza, minofu yanu imakhala yokonzeka kuyima. Sankhani masewera olimbitsa thupi asanu ndi atatu mpaka khumi osiyanasiyana oti muchite. Pambuyo pake, dziziritsani mwa kutambasula.
Ubwino wa Kuchita Maseŵera Olimbitsa Thupi pa Thanzi
Phindu lalikulu la masewera olimbitsa thupi othamanga ndi momwe thupi limakhudzira thanzi la mtima ndi mitsempha yamagazi. Kuchita masewera olimbitsa thupi othamanga nthawi zonse kungathandize kuti mtima ndi mapapo anu akhale olimba ndipo kwawonetsedwa kuti kumateteza matenda a mtima pamlingo winawake.
Nthawi yomweyo, kuchita masewera olimbitsa thupi kungachepetse mwayi wanu wodwala matenda ena, kuphatikizapo:

•Khansa
•Matenda a shuga
•Matenda a mafupa
•Kunenepa kwambiri
•Kuthamanga kwa magazi
•Stroke
•Matenda a kagayidwe kachakudya

Kuchita masewera olimbitsa thupi olimbitsa thupi kungakuthandizeninso kuchepetsa thupi lanu, kukuthandizani kusunga kapena kuchepetsa thupi kuwonjezera pa kudya zakudya zabwino. Kungakuthandizeninso kukhala ndi maganizo abwino, ndipo mukamachita masewera olimbitsa thupi, thupi lanu limatulutsa ma endorphins — mankhwala omwe ali muubongo omwe amakupangitsani kukhala omasuka, omwe angakuthandizeni kupumula komanso mwina kukuthandizani kugona bwino.

Ubwino wa Kuchita Maseŵera Olimbitsa Thupi Opanda Ma aerobic pa Thanzi

Ngakhale kuti phindu lalikulu la masewera olimbitsa thupi a anaerobic ndikuwonjezera minofu, limawotchanso ma calories ndikuwonjezera thanzi la mtima.
Kuchita masewera olimbitsa thupi nthawi zonse, monga kunyamula zolemera, kungakuthandizeni kuwonjezera kulemera kwa mafupa ndi kukhuthala kwawo, kukuthandizani kulimbitsa mafupa anu mukamakalamba. Kuchita masewera olimbitsa thupi olimbitsa thupi kungathandizenso kuchepetsa shuga m'magazi, kuthandiza thupi lanu kugwiritsa ntchito insulin ndi shuga m'magazi moyenera. Zachidziwikire, kuchita masewera olimbitsa thupi popanda kugwiritsa ntchito mphamvu zamagetsi kungakupangitseni kumva bwino.