Umahluko Phakathi Kokuzivocavoca Nge-Aerobic Ne-Anaerobic

Ukuzilolonga nge-aerobic kunye ne-anaerobic kufuneka kube yinxalenye ebalulekileyo yesiqhelo sakho sokuzilolonga. Zinokukunika iingenelo zempilo kwaye zikuncede uhlale usempilweni. Umahluko phakathi kwazo yindlela umzimba wakho osebenzisa ngayo amandla ukuzenza.

Yintoni Ukuzilolonga Nge-Aerobic?

Ukuzilolonga nge-aerobic kugxile ekuphuculeni ukusebenza kwentliziyo nemithambo yegazi. Igama elithi "aerobic" lithetha "umoya-mpilo", njengoko olu hlobo lokuzilolonga lukhuthazwa yi-oxygen oyifumana ngokuphefumla.
Xa uzilolonga, izihlunu zakho zifuna ioksijini engaphezulu ukuze zihlale zishukuma, kwaye amandla okuthwala ioksijini egazini lakho ayanda kancinci kancinci ukuze ahambelane nobunzima bokuzilolonga kwakho, nto leyo ebangela ukuba isantya sentliziyo yakho sinyuke kwaye ukuphefumla kwakho kujule kwaye kukhawuleze. Kwangaxeshanye, uqeqesho lwe-aerobic lukhulisa imithambo yegazi emincinci ukuze ihambise ioksijini engaphezulu kumaqela amakhulu ezihlunu zakho, njengeengalo zakho, imilenze, kunye nezinqe.
Xa usenza umthambo we-aerobic, kufuneka ujolise ubuncinane imizuzu engama-30 okanye ngaphezulu yomsebenzi. Lo msebenzi uquka intshukumo ephindaphindwayo neqhubekayo.

Iintlobo zoMzimba weAerobic

Kusenokwenzeka ukuba sele uqhelene neminye imizekelo yemithambo ye-aerobic. Iingcali zicebisa ukuba wenze olu hlobo lwemithambo ubuncinane isiqingatha seyure, kathathu ukuya kasixhenxe ngeveki. Imithambo ye-aerobic iquka:

•Ukubaleka okanye ukubaleka
•Ukuhamba, ingakumbi ngesantya esiphezulu
•Ukuqubha
•Ukubheqa
•Ukuhamba ngebhayisekile okanye ngebhayisekile
•Intambo yokutsiba
•I-aerobics yenyathelo
•Ukutyibiliza eSkiing
•Ukunyuka izitebhisi
•Ukudanisa
•Ukusebenzisa oomatshini be-cardio njenge-treadmill okanye i-elliptical

Ukuba usaqala nge-cardio, okanye ukuba awukayilolongi ixesha elide, qala kancinci. Zifudumeze imizuzu emi-5 ukuya kweli-10, unyuse isantya njengoko uqhubeka. Emva kokuzifudumeza, jonga ubuncinane imizuzu emi-5 yomsebenzi okhethiweyo. Yonke imihla, yongeza ixesha elincinci kumsebenzi wakho wokuzilolonga, unyuse isantya njengoko uqhubeka. Qinisekisa ukuba ubandakanya amaxesha okuzola, njengokuhamba okanye ukuzolula.

Yintoni Ukuzilolonga Nge-Anaerobic?

Ukuzilolonga nge-anaerobic kuxhomekeke kakhulu ekuqhekekeni kwamandla agcinwe ngaphakathi kwezihlunu endaweni yokunikezelwa kweoksijini ngexesha lokuzilolonga. Ngokungafaniyo nokuzilolonga nge-aerobic, okukukuzilolonga okuqhubekayo, ukuzilolonga nge-anaerobic kuhlala ixesha elifutshane kumanqanaba aphezulu, kwaye kudla ngokusebenzisa imicu yemisipha enokuncipha ngokukhawuleza xa kusenziwa umthambo omfutshane.
Ukuzilolonga nge-anaerobic kuxhomekeke kakhulu ekuqhekekeni kwamandla agcinwe ngaphakathi kwezihlunu endaweni yokunikezelwa kweoksijini ngexesha lokuzilolonga. Ngokungafaniyo nokuzilolonga nge-aerobic okuqhubekayo, ukuzilolonga nge-anaerobic kuhlala ixesha elifutshane kumanqanaba aphezulu, kwaye kudla ngokusebenzisa imicu yemisipha enokuncipha ngokukhawuleza xa kusenziwa umthambo omfutshane.
Ngokubanzi, umthambo we-anaerobic akufuneki udlule imizuzu emibini ukuya kwemithathu, njengoko izihlunu ziya kudinwa, zibe buthathaka, kwaye zifune ukuphumla. Amaxesha okuphumla avumela izihlunu ukuba ziphumle kwaye avumele abo bazilolongayo ukuba balungise ukuphefumla kwabo. Wakugqiba, ungatshintshela kwisigaba sokuphumla uye kumthambo we-aerobic.
Ukuzilolonga nge-Anaerobic okunokuzama kuquka ukubaleka ngesantya esiphezulu, ukuphakamisa iintsimbi, ukutsiba kakhulu, kunye noqeqesho oluphezulu ngexesha lokuphumla. Ezi zivivinyo ziyacetyiswa ukwandisa ubukhulu bemisipha kunye namandla ngelixa zisenza "isiphumo sokutshiswa emva kokutshisa." Eyaziwa ngokusemthethweni njenge-Excessive Post-Exercise Oxygen Consumption (EPOC), ukutshiswa emva kokutshisa kunceda ukutshisa iikhalori ezingaphezulu emva kokusebenza nzima.

Iintlobo zoMzimba we-Anaerobic

Eyona njongo iphambili yokwenza umthambo we-anaerobic kukwandisa ubunzima bemisipha. Emva kwexesha loqeqesho oluqhubekayo, amandla emisipha yakho kunye nobunzima bayo buya kuphucuka ngempumelelo ngokuzolula, ukufinyela, kunye nomonakalo ngexesha loqeqesho.
Imizekelo yoqheliso lwe-anaerobic ibandakanya:

•Uqeqesho lwexesha eliphakathi olunamandla aphezulu (HIIT)
•Ukwenyusa iintsimbi
•I-Calisthenics, efana nokutsiba kunye nokugoba
•IiPlyometrics

Xa usenza umthambo we-anaerobic, utyhala umzimba wakho ukuba usebenze ngeyona ndlela iphezulu yomzamo. Nasiphi na isenzo esikweli nqanaba esingathwali ioksijini kwizihlunu sithathwa njenge-anaerobic.
Ukuqala umthambo we-anaerobic, njengokuphakamisa iintsimbi, fudumeza imizuzu emi-5, nokuba uhamba, wolule, okanye ugijime. Qala ngokuqala usebenzise amaqela akho amakhulu emisipha, njengeengalo nemilenze.
Yenza iseti enye ukuya kwezintathu zokuphindaphinda okusi-8 ukuya kwe-15. Ubunzima obukhethayo bufanele bube bunzima ngokwaneleyo ukuba ngokuphindaphinda kokugqibela, izihlunu zakho zibe sele zilungele ukuma. Khetha imithambo eyahlukeneyo esibhozo ukuya kwelishumi oza kuyenza. Emva koko, pholisa umoya ngokuzolula.
Iingenelo zeMpilo zokuzilolonga nge-Aerobic
Eyona nzuzo ibalulekileyo yokuzilolonga nge-aerobic yimpembelelo kwimpilo yentliziyo. Ukuzilolonga rhoqo nge-aerobic kunokwenza intliziyo yakho kunye nemiphunga yakho yomelele kwaye kubonakalisiwe ukuba kuthintela isifo sentliziyo ukuya kwinqanaba elithile.
Kwangaxeshanye, umthambo we-aerobic unokunciphisa amathuba akho okufumana ezinye izifo, kuquka:

•Umhlaza
•Isifo seswekile
•I-Osteoporosis
•Ukutyeba kakhulu
•Igazi elonyukayo
•Istroke
•Isifo seMetabolic

Ukuzilolonga nge-aerobic kunokukunceda ukulawula ubunzima bakho, kukunceda ugcine okanye unciphise ubunzima ukongeza ekutyeni okunempilo. Kungaphucula nendlela ovakalelwa ngayo, kwaye xa uzilolonga, umzimba wakho ukhupha ii-endorphins — iikhemikhali ezikwingqondo ezikwenza uzive ukhululekile, ezinokukunceda uphumle kwaye mhlawumbi zikhokelele ekulaleni okungcono.

Iingenelo zeMpilo zokuzilolonga nge-Anaerobic

Nangona eyona nzuzo inkulu yokuzilolonga nge-anaerobic kukwandisa ubunzima bemisipha, ikwatshisa iikhalori kwaye iphucula impilo yentliziyo.
Uqeqesho oluqhelekileyo lokuxhathisa, olufana nokuphakamisa iintsimbi, lunokukunceda ukonyusa ubunzima bamathambo kunye noxinano, lukuncede uqinise amathambo akho njengoko ukhula. Uqeqesho lokuxhathisa lunokuphucula nolawulo lweswekile egazini, luncede umzimba wakho usebenzise i-insulin kunye neswekile yegazi ngokufanelekileyo. Kakade ke, umthambo we-anaerobic unokukwenza uzive ulungile.