Pono ka ho?oikaika kino a me ka anaerobic i mea nui o kāu hana ho?oikaika kino. Hiki iā lākou ke hā?awi i nā pono olakino a kōkua iā ?oe e noho olakino. ?O ka ?oko?a ma waena o lākou ke ala e ho?ohana ai kou kino i ka ikehu e hana ai.

He aha ka ho?oma?ama?a Aerobic?

Ho?oikaika ka ho?oikaika kino aerobic i ka ho?onui ?ana i ka hana cardiopulmonary. ?O ka hua?ōlelo "aerobic" ?o ia ho?i "me ka oxygen", no ka mea, ua ho?oulu ?ia kēia ?ano hana e ka oxygen e loa?a iā ?oe mai ka hanu ?ana.
Ke ho?oikaika kino ?oe, pono i kou mau ?i?o ke ?oi aku ka oxygen e ho?omau i ka ne?e ?ana, a pi?i mālie ka hiki o ka lawe ?ana i ka oxygen o kou koko e like me ka ikaika o kāu ho?oikaika kino, ?o ia ka mea e pi?i ai ka pu?uwai o kou pu?uwai a hohonu a wikiwiki ho?i kou hanu. I ka manawa like, ho?onui ka ho?oma?ama?a aerobic i nā kī?aha koko li?ili?i e hā?awi i ka oxygen hou aku i kāu mau pū?ulu ?i?o nui, e like me kou mau lima, nā wāwae, a me nā pūhaka.
I ka hana ?ana i ka ho?oikaika kino, pono ?oe e ?imi no ka li?ili?i he 30 mau minuke a ?oi aku paha o ka hana. Aia kēia hana i ka ne?e pinepine ?ana.

Nā ?ano hana ho?oikaika kino

Ua kama?āina paha ?oe i kekahi mau la?ana o ka ho?oma?ama?a aerobic. Mana?o ka po?e akamai e hana ?oe i kēia mau ?ano ho?oma?ama?a no ka hapalua hola, ?ekolu a ?ehiku mau manawa i kēlā me kēia pule. ?O nā ho?oma?ama?a aerobic nā:

?Ka holo ?ana a i ?ole ka holo ?ana
??O ka hele wāwae, ?oi aku ka wikiwiki
??au?au
?Ka hoe ana
?Ka?a ka?a a ka?a ka?a
?Lelele kaula
??Aerobic step
?Ski
?Pi?i ?anu?u
?Hulahula
?Ke ho?ohana nei i nā mīkini cardio e like me ka treadmill a i ?ole elliptical

Inā ?oe e ho?omaka wale ana me ka cardio, a inā ?a?ole ?oe i ho?oikaika i kekahi manawa, e ho?omaka mālie. E ho?oma?ama?a no 5 a 10 mau minuke, e ho?onui i ka wikiwiki i kou hele ?ana. Ma hope o kāu ho?oma?ama?a ?ana, e ?imi no 5 mau minuke o ka hana i koho ?ia. I kēlā me kēia lā, ho?ohui i kahi manawa li?ili?i i kāu hana ho?oma?ama?a, e hāpai i ka wikiwiki i kou hele ?ana. E hō?oia i ka ho?okomo ?ana i nā manawa ho?omaha, e like me ka hele wāwae a i ?ole ka ho?olohi ?ana.

He aha ka hana anaerobic?

?O ka ho?oikaika anaerobic e hilina?i nui i ka haki ?ana o ka ikehu i mālama ?ia i loko o nā ?i?o ma mua o ka hā?awi ?ana i ka oxygen i ka wā ho?oikaika kino. ?A?ole like me ka ho?oikaika kino, ?o ia ka ho?oikaika mau ?ana, pōkole ka ho?oma?ama?a anaerobic ma nā pae ki?eki?e, a ho?ohana pinepine ia i nā ?i?o ?i?o e hiki ke ho?opa?a wikiwiki no nā pōkole pōkole o ka ho?oikaika ikaika.
?O ka ho?oikaika anaerobic e hilina?i nui i ka haki ?ana o ka ikehu i mālama ?ia i loko o nā ?i?o ma mua o ka hā?awi ?ana i ka oxygen i ka wā ho?oikaika kino. ?A?ole e like me ka ho?oikaika kino aerobic mau, pōkole ka ho?oikaika kino anaerobic i nā pae ki?eki?e, a ho?ohana pinepine ia i nā ?i?o ?i?o e hiki ke ho?opa?a wikiwiki no nā pōkole pōkole o ka ho?oikaika ikaika.
?O ka ma?amau, ?a?ole pono e ?oi aku ka ho?oikaika kino anaerobic ma mua o ?elua a ?ekolu mau minuke, no ka mea e luhi nā ?i?o, nāwaliwali, a pono ho?i e ho?omaha. Hā?awi nā intervals i nā ?i?o e ho?omaha a ?ae i nā mea ho?oikaika e ho?oponopono i ko lākou hanu. Ke ho?opau ?ia, hiki iā ?oe ke ho?ololi mai ka pae ho?omaha i ka ho?oikaika aerobic.
?O nā ho?oma?ama?a anaerobic e ho?ā?o ai me ka sprinting, ka hāpai kaumaha, ka lele ki?eki?e, a me ka ho?oma?ama?a wā ki?eki?e. Mana?o ?ia kēia mau hana e ho?onui i ka nui o ka ?i?o a me ka ikaika i ka wā e hana ana i kahi "hopena afterburn." ?Ike inoa ?ia ?o Excessive Post-Exercise Oxygen Consumption (EPOC), afterburn kōkua i ka puhi ?ana i nā calorie hou a?e ma hope o ka hana ikaika.

Nā ?ano hana ho?oikaika kino anaerobic

?O ke kumu nui o ka ho?oma?ama?a anaerobic e ho?onui i ka nui o ka ?i?o. Ma hope o kekahi manawa o ka ho?oma?ama?a mau ?ana, e ho?omaika?i maika?i ?ia kou ikaika a me ka nui o kou ?i?o ma o ka ho?olō?ihi ?ana, ka ?oki ?ana, a me ka pō?ino i ka wā o ke a?o ?ana.
?O nā la?ana o nā hana anaerobic penei:

?Ho?oma?ama?a wā lō?ihi ki?eki?e (HIIT)
?Hapai kaumaha
?Calisthenics, e like me ka lele a me ka squats
?Plyometrics

Ke hana ?oe i ka ho?oikaika kino anaerobic, ho?oikaika ?oe i kou kino e hana ma kāu pae ki?eki?e o ka ho?oikaika. ?O nā hana ma kēia pae ?a?ole lawe i ka oxygen i nā ?i?o i mana?o ?ia he anaerobic.
No ka ho?omaka ?ana i kahi ho?oma?ama?a anaerobic, e like me ka hāpai ?ana i ke kaumaha, ho?oma?ama?a ?ia no 5 mau minuke, a i ?ole ka hele wāwae, ka ho?olohi ?ana, a i ?ole ka jogging. E ho?omaka me ka hana mua ?ana i kāu mau ?i?o nui, e like me nā lima a me nā wāwae.
Hana 1 a 3 mau ho?onohonoho o 8 a 15 repetitions. Pono nā paona āu e koho ai i ke kaumaha a hiki i ka hana hou ?ana, ua mākaukau kou mau ?i?o e kū. E koho i ?ewalu a ?umi mau ho?oikaika kino e hana ai. Ma hope, ho?omāa?alili me ke kikoo.
Nā Pōmaika?i Ola o ka Ho?oikaika Aerobic
?O ka pōmaika?i nui loa o ka ho?oma?ama?a aerobic ka hopena i ke olakino cardiovascular. Hiki i ka ho?oikaika kino aerobic ma?amau ke ho?oikaika i kou pu?uwai a me kou māmā a ua hō?ike ?ia e pale i ka ma?i pu?uwai i kekahi ?ano.
I ka manawa like, hiki i ka ho?oikaika kino ke hō?emi i kou kūlana o ka ho?omohala ?ana i nā ma?i ?ē a?e, e like me:

?Ka ma?i ma?i
?Diabetes
?Osteoporosis
??Obesity
?Ke koko ki?eki?e
?Ka?i ?ana
??O ka ma?i metabolic

Hiki i ka ho?oikaika kino ke kōkua iā ?oe e ho?okele i kou kaumaha, kōkua iā ?oe e mālama a lilo i ke kaumaha ma kahi o ka mea?ai olakino. Hiki iā ia ke ho?omaika?i i kou ?ano, a ke ho?oikaika ?oe, ho?oku?u kou kino i nā endorphins - nā kemika i loko o ka lolo e ho?omaha ai ?oe, hiki ke kōkua iā ?oe e ho?omaha a hiki paha i ka hiamoe maika?i.

Nā Pōmaika?i Ola o ka Ho?oikaika Anaerobic

?Oiai ?o ka pōmaika?i nui loa o ka ho?oma?ama?a anaerobic ?o ka ho?onui ?ana i ka nui o ka ?i?o, ho?opau pū ia i nā calorie a ho?omaika?i i ka ho?oikaika kino cardiovascular.
?O ka ho?oma?ama?a kū?ē ma?amau, e like me ka hāpai ?ana i nā paona, hiki ke kōkua iā ?oe e ho?onui i ka nui o ka iwi a me ka nui, e kōkua ana iā ?oe e ho?oikaika i kou mau iwi i kou mau makahiki. Hiki i ka ho?oma?ama?a kū?ē ?ana ke ho?omaika?i i ke kō koko koko, e kōkua ana i kou kino e ho?ohana i ka insulin a me ke kō koko i ?oi aku ka maika?i. ?Oia?i?o, hiki i ka ho?oikaika anaerobic ke hō?olu?olu iā ?oe.