Ukuzivocavoca kweAerobic

Umthambo we-aerobic luhlobo lokuzilolonga apho amandla afunekayo ukuze enze umsebenzi abonelelwa ikakhulu yi-aerobic metabolism.Umthwalo wokuzilolonga kunye nokusetyenziswa kweoksijini lunxulumano olusondeleyo lwe-oxygen metabolism.Kwinkqubo yokuzivocavoca kwe-aerobic, ukuthathwa kweoksijini yomzimba kunye nokusetyenziswa kokugcina ulungelelwaniso oluguquguqukayo lubonakaliswa ngumsebenzi ophantsi kunye nexesha elide.

Ukuzivocavoca kweAerobic kwahlulwe kwiindlela ezimbini:

1. I-aerobic efanayo: kwisantya esifanayo kunye nesigxina sexesha elithile, ukubetha kwentliziyo kufikelela kwixabiso elithile eliphantse lifane, isiganeko esiqhelekileyo, kunye nesifanayo sokuzilolonga.Ngokomzekelo, isantya esisisigxina kunye nokuchasana kwe-treadmill, ibhayisekile, intambo yokuxhuma, njl.

I-2.Variable-speed aerobic: umzimba uvuselelwa ngumthwalo ophezulu wezinga lentliziyo ukwenzela ukuba umthamo womzimba we-anti-lactic acid uphuculwe.Xa izinga lentliziyo lingabuyelanga kumanqanaba azolileyo, iseshoni yoqeqesho elandelayo yenziwa.Oku phinda uqeqesho lokuvuselela amaxesha amaninzi, kwandisa amanqanaba emiphunga.Njengoko ukomelela kwe-cardio-respiratory fitness, elona nqanaba liphezulu lokuthatha ioksijini nalo liyenyuka kakhulu.Ngokuthelekisa ukunyuswa okufanayo kwe-aerobic kuya kuba kukhulu kwaye kusebenze phezulu.Umzekelo, ukubaleka kwesantya esiguquguqukayo, ibhokisi, HIIT, njl.

Imisebenzi yokuzivocavoca umzimba:

1. Ukuphucula umsebenzi we-cardiopulmonary.Ngexesha lokuzilolonga, ngenxa yokuncipha kwemisipha kunye nesidingo somthamo omkhulu wamandla kunye neoksijini, imfuno yeoksijini iyanda, kunye nenani leentliziyo ezifinyezwayo, inani legazi elithunyelwa ngoxinzelelo, inani lokuphefumla, kunye nenqanaba lemiphunga. ukufinyela kuyanda.Ngoko xa umthambo uqhubeka, izihlunu ziyawohloka ixesha elide, yaye intliziyo nemiphunga ifanele isebenze nzima ukuze inike ioksijini kwizihlunu, ize ikhuphe nenkunkuma ekwizihlunu.Kwaye le mfuno iqhubekayo inokuphucula ukunyamezela kwentliziyo kunye nemiphunga.

2. Ukuphucula izinga lokulahleka kwamafutha.Isantya senhliziyo sesona sibonakaliso sithe ngqo sokusebenza kunye nokuqina kokuzivocavoca kwe-aerobic, kwaye kuphela uqeqesho olufikelela kwi-overweight loss range rate rate.Esona sizathu siphambili sokutshisa amanqatha kukuba umthambo we-aerobic ngumsebenzi odla umxholo otyebileyo ngexesha elifanayo njengazo zonke imithambo.Umthambo weAerobic kuqala utya i-glycogen emzimbeni kwaye emva koko usebenzisa amanqatha omzimba ukubonelela ngokusetyenziswa kwamandla.