Umehluko Phakathi Kokuzivocavoca Nge-Aerobic Ne-Anaerobic

Kokubili ukuzivocavoca kwe-aerobic kanye ne-anaerobic kufanele kube yingxenye ebalulekile yesimiso sakho sokuzivocavoca. Kungakunikeza izinzuzo zezempilo futhi kukusize uhlale uphilile. Umehluko phakathi kwakho yindlela umzimba wakho osebenzisa ngayo amandla ukuze ukwenze.

Kuyini Ukuzivocavoca Nge-Aerobic?

Ukuzivocavoca nge-aerobic kugxila ekuthuthukiseni ukusebenza kwenhliziyo namaphaphu. Igama elithi "aerobic" lisho ukuthi "ngomoya-mpilo", njengoba lolu hlobo lokuzivocavoca lukhuthazwa umoya-mpilo owuthola ngokuphefumula.
Uma uzivocavoca, imisipha yakho idinga umoya-mpilo owengeziwe ukuze iqhubeke inyakaza, futhi amandla okuthwala umoya-mpilo egazini lakho ayanda kancane kancane ukuze afane nobunzima bokuzivocavoca kwakho, okwenza ukushaya kwenhliziyo yakho kukhuphuke kanye nokuphefumula kwakho kujule futhi kusheshise. Ngesikhathi esifanayo, ukuqeqeshwa kwe-aerobic kwandisa imithambo yegazi emincane ukuze kunikezwe umoya-mpilo owengeziwe emaqenjini akho amakhulu emisipha, njengezingalo zakho, imilenze, kanye nezinqe.
Uma wenza ukuzivocavoca kwe-aerobic, kufanele uhlose okungenani imizuzu engama-30 noma ngaphezulu yomsebenzi. Lo msebenzi uhlanganisa ukunyakaza okuphindaphindiwe nokuqhubekayo.

Izinhlobo Zokuzivocavoca Nge-Aerobic

Kungenzeka ukuthi usuvele ujwayelene nezibonelo ezithile zokuzivocavoca kwe-aerobic. Ochwepheshe batusa ukuthi wenze lolu hlobo lokuzivocavoca okungenani isigamu sehora, kathathu kuya kwesikhombisa ngesonto. Ukuzivocavoca kwe-aerobic kufaka phakathi:

•Ukugijima noma ukugijima
•Ukuhamba, ikakhulukazi ngesivinini esikhulu
•Ukubhukuda
•Ukugwedla
•Ukuhamba ngebhayisikili noma ngebhayisikili
•Intambo yokugxuma
•I-aerobics yesinyathelo
•Ukushushuluza eqhweni
•Ukukhwela izitebhisi
•Ukudansa
•Ukusebenzisa imishini ye-cardio njenge-treadmill noma i-elliptical

Uma usaqala nje nge-cardio, noma uma ungakaze uzivocavoce isikhathi eside, qala kancane. Zifudumeze imizuzu emi-5 kuya kweyi-10, ukhuphule ijubane njengoba uhamba. Ngemva kokuzifudumeza, hlose okungenani imizuzu emi-5 yomsebenzi okhethiwe. Nsuku zonke, engeza isikhathi esincane esimisweni sakho sokuzivocavoca, ukhuphule ijubane njengoba uhamba. Qiniseka ukuthi ufaka izikhathi zokuzipholisa, njengokuhamba noma ukwelula.

Kuyini Ukuzivocavoca Okungasebenzisi I-Anaerobic?

Ukuzivocavoca okungena-aerobic kuncike kakhulu ekuqhekekeni kwamandla agcinwe ngaphakathi kwemisipha kunokunikezwa komoya-mpilo ngesikhathi sokuzivocavoca. Ngokungafani nokuzivocavoca okungena-aerobic, okuwukuzivocavoca okuqhubekayo, ukuzivocavoca okungena-aerobic kuhlala isikhathi esifushane emazingeni aphezulu, futhi kuvame ukusebenzisa imicu yemisipha engancipha ngokushesha ukuze kube nokuqhuma okufushane kokuzivocavoca okunamandla aphezulu.
Ukuzivocavoca okungena-aerobic kuncike kakhulu ekuqhekekeni kwamandla agcinwe ngaphakathi kwemisipha kunokunikezwa komoya-mpilo ngesikhathi sokuzivocavoca. Ngokungafani nokuzivocavoca okuqhubekayo kwe-aerobic, ukuzivocavoca okungena-aerobic kuhlala isikhathi esifushane emazingeni aphezulu, futhi kuvame ukusebenzisa imicu yemisipha engancipha ngokushesha ukuze kube nokuqhuma okufushane kokuzivocavoca okuphezulu.
Ngokuvamile, ukuzivocavoca okungena-aerobic akufanele kudlule imizuzu emibili kuya kwemithathu, njengoba imisipha izokhathala, ibe buthaka, futhi idinga ukuphumula. Izikhawu zivumela imisipha ukuthi iphumule futhi zivumele abavivinya umzimba ukuthi balungise ukuphefumula kwabo. Uma usuqedile, ungashintshela esigabeni sokuphumula uye ekuzivocavoceni kwe-aerobic.
Ukuzivocavoca okungena-aerobic okumelwe uzame okuhlanganisa ukushesha, ukuphakamisa izinsimbi, ukugxuma kakhulu, kanye nokuqeqeshwa okunamandla kakhulu. Lokhu kuzivocavoca kunconywa ukwandisa usayizi wemisipha namandla ngenkathi kudala "umphumela wokusha ngemuva kokushiswa." Okubizwa ngokusemthethweni ngokuthi i-Excessive Post-Exercise Oxygen Consumption (EPOC), ukusha ngemuva kokushiswa kusiza ukushisa amakhalori amaningi ngemuva kokusebenza kanzima.

Izinhlobo Zokuzivocavoca Nge-Anaerobic

Inhloso eyinhloko yokuzivocavoca okungenawo umoya ukwandisa isisindo semisipha. Ngemva kwesikhathi sokuqeqeshwa okuqhubekayo, amandla emisipha yakho kanye nobukhulu bayo kuzothuthukiswa ngempumelelo ngokwelula, ukufinyela, kanye nokulimala ngesikhathi sokuqeqeshwa.
Izibonelo zokuzivocavoca okungena-aerobic zifaka:

•Ukuqeqeshwa kwesikhashana okunamandla aphezulu (i-HIIT)
•Phakamisa izinsimbe ezisindayo
•I-Calisthenics, njengokugxuma kanye nokugoba
•I-Plyometrics

Uma wenza ukuzivocavoca okungena-aerobic, ucindezela umzimba wakho ukuthi usebenze ngezinga lakho eliphezulu lomzamo. Noma yimuphi umsebenzi okuleli zinga ongathwali umoya-mpilo emisipheni ubhekwa njengongena-aerobic.
Ukuze uqale ukuzilolonga okungenawo umoya, njengokuphakamisa izinsimbi, fudumeza imizuzu emi-5, kungaba ukuhamba, ukwelula, noma ukugijima. Qala ngokuqala ngokusebenza amaqembu akho amakhulu emisipha, njengezingalo nemilenze.
Yenza isethi eyodwa kuya kwezintathu zokuphindaphinda okungu-8 kuya ku-15. Izisindo ozikhethayo kufanele zibe zinzima ngokwanele ukuthi ngokuphindaphinda kokugcina, imisipha yakho isuke isilungele ukuma. Khetha izivivinyo eziyisishiyagalombili kuya kweziyishumi ezahlukene ongayenza. Ngemva kwalokho, pholisa ngokuzelula.
Izinzuzo Zempilo Zokuzivocavoca Nge-Aerobic
Inzuzo ebaluleke kakhulu yokuzivocavoca nge-aerobic umphumela empilweni yenhliziyo nemithambo yegazi. Ukuzivocavoca njalo nge-aerobic kungenza inhliziyo namaphaphu akho aqine futhi kuye kwabonakala kuvimbela izifo zenhliziyo ngezinga elithile.
Ngesikhathi esifanayo, ukuzivocavoca nge-aerobic kunganciphisa amathuba akho okuthola ezinye izifo, okuhlanganisa:

•Umdlavuza
•Isifo sikashukela
•I-Osteoporosis
•Ukukhuluphala ngokweqile
•Umfutho wegazi ophakeme
•Isifo sohlangothi
•I-Metabolic syndrome

Ukuzivocavoca nge-aerobic kungakusiza futhi ukuphatha isisindo sakho, kukusize ugcine noma wehlise isisindo ngaphezu kokudla okunempilo. Kungathuthukisa nemizwa yakho, futhi uma uzivocavoca, umzimba wakho ukhipha ama-endorphin — amakhemikhali asebuchosheni akwenza uzizwe ukhululekile, angakusiza uphumule futhi mhlawumbe uholele ekulaleni okungcono.

Izinzuzo Zempilo Zokuzivocavoca Okungasebenzisi I-Anaerobic

Nakuba inzuzo enkulu yokuzivocavoca okungenawo umoya iwukwandisa isisindo semisipha, ishisa nama-calories futhi ithuthukise ukuqina kwenhliziyo nemithambo yegazi.
Ukuqeqeshwa okuvamile kokumelana, njengokuphakamisa izinsimbi, kungakusiza ukwandisa ubukhulu bamathambo kanye nokuqina kwawo, kukusize uqinise amathambo akho njengoba ukhula. Ukuqeqeshwa kokumelana nakho kungathuthukisa nokulawula ushukela egazini, kusize umzimba wakho usebenzise i-insulin kanye noshukela wegazi ngempumelelo enkulu. Yiqiniso, ukuzivocavoca okungena-aerobic nakho kungakwenza uzizwe kahle.