Ndeupi musiyano uripo pakati peAerobic neAnaerobic?

Zvemukati

• Aerobic vs. anaerobic
• Zvakanakira kurovedza muviri
• Ngozi dzekurovedza muviri
• Kubatsirwa kweanaerobic kurovedza muviri
• Njodzi dzekurovedza muviri kweanaerobic
• Mienzaniso yekurovedza muviri
• Mienzaniso yeanaerobic kurovedza muviri
• Iwe unofanirwa kuita kangani aerobic vs.anaerobic kurovedza muviri?
• Tora woenda nazvo

Aerobic vs. anaerobic

Kurovedza muviri kweaerobic chero rudzi rwehutano hwemwoyo kana "cardio." Munguva yemoyo wemamiriro ezvinhu, kufema uye kurova kwemoyo wako kunowedzera kwenguva yakatsiga. Mienzaniso yekurovedza muviri inosanganisira kushambira pamakumbo, kumhanya, kana kuchovha bhasikoro.

Anaerobic kurovedza muviri inosanganisira nekukurumidza kuputika kwesimba uye kunoitwa pakanyanya kushanda kwenguva pfupi. Mienzaniso inosanganisira kusvetuka, kumhanya, kana kurema kusimudza uremu.

Kufema kwako uye nemoyo wako zvinosiyana mumabasa eerobic maringe neanaerobic. Oxygen ndiyo simba rako guru panguva yekushanda kwemaerobic.

Munguva yekurovedza muviri, iwe unofema nekukurumidza uye zvakadzika kupfuura apo moyo wako paunenge wazorora. Uri kuwedzera huwandu hweokisijeni muropa. Homwe yemwoyo wako inokwira kumusoro, ichiwedzera kuyerera kweropa kusvika kumhasuru uye kudzokera kumapapu.

Munguva yeanaerobic kurovedza muviri, muviri wako unoda pakarepo simba. Muviri wako unovimba nesosi yakachengetwa sosi, pane oxygen, kuti izvipise pachayo. Izvi zvinosanganisira kuputsa glucose.

Zvinangwa zvako zvemuviri zvinofanirwa kubatsira kuti uone kana uchifanira kutora chikamu mueerobic kana anaerobic kurovedza muviri. Kana iwe uri mutsva kuekisesaiza, ungangoda kutanga neeerobic Exercises kuti uvake kutsungirira.

Kana iwe wanga uchirovedza muviri kwenguva yakareba kana uri kuyedza kudzikisa huremu nekukurumidza, wedzera anaerobic Workout mune yako tsika. Sprints kana yakakwira yakasimba nguva yekudzidzira (HIIT) inogona kukubatsira kuzadzisa zvinangwa zvako.

Zvakanakira kurovedza muviri

Aerobic kurovedza muviri kunogona kupa akawanda mabhenefiti kune hutano hwako, kusanganisira kudzikisa njodzi yako yekurwadziwa kwemoyo, kana a.

Zvimwe zvakanaka zvekurovedza muviri zvinosanganisira:

• inogona kukubatsira iwe kuonda uye kuichengeta iri kure
• inogona kubatsira kudzora uye kudzora BP
• inogona kuwedzera kusimba kwako uye kuderedza kuneta panguva yekurovedza muviri
• inoita kuti immune system ishande, zvichiita kuti usanyanya kubatwa nezvikosoro kana dzihwa
• inosimbisa moyo wako
• inowedzera mafungiro
• inogona kukubatsira kuti urarame kwenguva yakareba kupfuura avo vasina kurovedza muviri

Ngozi dzekurovedza muviri

Kurovedza muviri kweaerobic kunogona kubatsira chero munhu. Asi tora kubvumidzwa nachiremba wako kana wanga usingashande kwenguva yakareba kana kurarama nechirwere chisingaperi.

Kana iwe uri mutsva kune kurovedza muviri, zvakakosha kutanga zvishoma nezvishoma uye kushanda zvishoma nezvishoma kudzikisa njodzi yako yekukuvara. Semuenzaniso, tanga nekufamba maminetsi mashanu panguva uye wedzera maminetsi mashanu nguva imwe neimwe kusvikira iwe wave kusvika pamaminetsi makumi matatu ekukurumidza kufamba.

Kubatsirwa kweanaerobic kurovedza muviri

Anaerobic kurovedza muviri kunogona kubatsira kana iwe uri kutsvaga kuvaka mhasuru kana kurasikirwa uremu. Zvinogona zvakare kubatsira kana wanga uchirovedza muviri kwenguva yakareba, uye uri kutsvaga kupusha nepakati pebasa rekurovedza muviri uye unosangana nechinangwa chitsva. Izvo zvinogona zvakare kukubatsira iwe kuchengetedza mhasuru mashoma paunenge uchikura.

Zvimwe zvakanaka zvinosanganisira:

• inosimbisa mapfupa
• kupisa mafuta
• inovaka mhasuru
• inowedzera kusimba kwezviitwa zvezuva nezuva sekukwira, kutamba, kana kutamba nevana

Njodzi dzekurovedza muviri kweanaerobic

Anaerobic kurovedza muviri kunogona kuomarara pamuviri wako. Pane chiyero che1 kusvika ku10 chekuedza kunoonekwa, kukwirira kweanaerobic kurovedza chinhu chero chinopfuura manomwe. Izvo hazviwanzo kukurudzirwa kune vanotanga kusimba.

Tora kubvumidzwa nachiremba wako usati wawedzera anaerobic Workout kune ako maitiro. Shanda neakagwinya musimboti wehunyanzvi uyo anogona kukubatsira iwe kugadzira anaerobic chirongwa chinoenderana neyako yekurapa nhoroondo uye zvinangwa.

Zvekurovedza muviri senge HITIT uye kudzidziswa uremu, nyanzvi yehutano inogona zvakare kuratidza akakodzera maitiro ekurovedza muviri. Kuita maekisesaizi nenzira kwayo kwakakosha pakudzivirira kukuvara.

Mienzaniso yekurovedza muviri

Munguva yezviitwa zveeerobic, iwe unofambisa mhasuru dzakakura mumaoko ako, makumbo, uye chiuno. Kurova kwemoyo wako kuchakwirawo kwenguva yakati rebei.

Mienzaniso yekurovedza muviri inosanganisira:

• kumhanya
• kufamba nekukurumidza
• kushambira pamakumbo
• kutamba maekisesaizi, saZumba
• kuyambuka-kuyambuka nyika
• kukwira masitepisi
• kuchovha bhasikoro
• elliptical kudzidziswa
• kukwasva

Mienzaniso yeanaerobic kurovedza muviri

Anaerobic kurovedza kunoitwa pakuyedza kukuru kwenguva pfupi. Mienzaniso inosanganisira:

• yakakwira yakasimba nguva yekudzidziswa (HIIT)
• kurema kusimudza uremu
• calisthenics, senge plyometrics, svetuka squats, kana bhokisi kusvetuka
• kupuruzira (uchimhanya, kuchovha bhasikoro, kana kushambira)

Iwe unofanirwa kuita kangani aerobic vs.anaerobic kurovedza muviri?

IAmerican Heart Association inokurudzira vanhu vakuru vane hutano kuti vawane maminetsi makumi matatu epakati nepakati ekurovedza muviri maekisesaizi mazuva mashanu pasvondo, kana maminetsi makumi maviri neshanu esimba rekuita maekisesaizi mazuva matatu pasvondo. Iwe unogona zvakare kuwedzera mukusimbisa simba kaviri pavhiki kutenderera maitiro ako.

Anaerobic kurovedza kunogona kubhadharisa mumuviri. Nekutenderwa nachiremba uye nerubatsiro rweanogoneswa wehutano, vanaerobic maekisesaizi anogona kuwedzerwa mune yako vhiki nevhiki kurovedza muviri maitiro.

Ita anerobic kurovedza muviri senge HITIT yekurovedza kwete anopfuura maviri kana matatu mazuva vhiki imwe neimwe, uchigara uchibvumira rinenge zuva rimwe chete rizere rekudzoreredza-pakati.

Tora woenda nazvo

Aerobic uye anaerobic kurovedza kunogona kubatsira kune hutano hwako. Zvichienderana nezvinangwa zvako uye nhanho yehutano, ungangoda kutanga nemaeerobic maekisesaizi sekufamba, kumhanya, uye kudzidzisa simba kaviri kana katatu pasvondo.

Sezvo iwe uchivaka kutsungirira uye simba, iwe unogona kuwedzera mune anaerobic kurovedza senge HIIT uye plyometrics. Aya maekisesaizi anogona kukubatsira iwe kuwana tsandanyama, kupisa mafuta, uye kuwedzera yako kurovedza muviri stamina.

Usati watanga chero maitiro ekurovedza muviri, bvunza chiremba wako. Iwe unogona zvakare kushanda neakagoneswa akasimba musimba wemujimu wako kana munharaunda nharaunda uyo anogona kukukurudzira yakanakisa maitiro iwe.