Ma mmega ah? aerobic na anaerobic kwes?r? ?b? ak?k? d? mkpa nke usoro mmega ah? g?. Ha nwere ike inye uru ah?ike ma nyere g? aka ?d? mma. Ihe d? iche n'etiti ha b? ka ah? g? si eji ume eme ha.

Kedu ihe b? mgbat? ah? Aerobic?

Mmega ah? aerobic na-elekwas? anya na nkwalite ?r? obi. Okwu "aerobic" p?tara "ya na oxygen", n'ihi na ?d? mmega ah? b? ikuku oxygen nke ? na-enweta site na iku ume.
Mgbe ? na-emega ah??, m?z?l? g? ch?r? ikuku oxygen ka ? n?gide na-emeghar? ah?, ike ibu oxygen na-ebu ?bara g? na-eji nway?? nway?? na-ebili dabara na mmega ah? g? siri ike, nke na-eme ka ??t??t?? obi g? na-ar? elu ma na-eku ume na-emikpu ma na-agba ?s? ?s?. N'otu oge ah?, ?z?z? aerobic na-agbasawanye obere ar?a ?bara iji na-ebuga oxygen kar?a otu akwara g? buru ibu, d?ka ogwe aka, ?kw?, na hips.
Mgbe ? na-eme mgbat? ah? aerobic, ? ga-ach? ebumnuche maka opekata mpe nkeji iri at? ma ? b? kar?a nke mmemme. ?r? a g?nyere mmeghar? ugboro ugboro, na-aga n'ihu.

?d? mmega ah? nke ikuku

Ohere ?b? na ? maara nke ?ma na ?f?d? ihe at? nke aerobic mmega ah? ugbua. Nd? ?kachamara na-at? aro ka ? mee ?d? mmega ah? ma ? d?kar?a ala ?kara otu awa, ugboro at? ruo asaa kwa izu. Ihe omume aerobic g?nyere:

?Na-agba ?s? ma ? b? na-agba ?s?
?Ije ije, ?kachas? n'?gba ?s? ?s?
?Igwu mmiri
??kw? ?gb?
??gba ígwè ma ? b? ?nya igwe
??d? na-amali elu
?Aerobics nz??kw?
??gba ski
??r?goro steep?
??gba egwu
?Iji igwe cardio d? ka igwe igwe ma ? b? elliptical

? b?r? na ? na-amalite na cardio, ma ? b? ? b?r? na ?mebegh? mgbat? ah? nwa oge, malite nway?? nway??. Na-ekpo ?k? maka nkeji 5 ruo 10, na-ebuli ije?kw? ka ? na-aga. Mgbe ikpo ?k? g? gachara, ch?? opekata mpe nkeji ise nke mmemme ah?p?tara. Kwa ?b?ch?, tinye obere oge na usoro mgbat? ah? g?, na-ebuli ije?kw? ka ? na-aga. Gbaa mb? h? na itinye oge d? j??, d? ka ije ije ma ? b? ?gbat?.

Kedu ihe b? mmega ah? anaerobic?

Mmega ah? anaerobic na-adabere n'?z? b? isi na ndakp? ike echekwara n'ime akwara kama inye oxygen n'oge mmega ah?. N'ad?gh? ka mmega ah? nke ikuku, nke b? mmega ah? na-aga n'ihu, mmega ah? anaerobic d? mkp?mkp? na ?kwa d? elu, ? na-ejikar? eriri an? ah? nke nwere ike ?malite ngwa ngwa maka obere mgbat? nke mgbat? d? elu.
Mmega ah? anaerobic na-adabere n'?z? b? isi na ndakp? ike echekwara n'ime akwara kama inye oxygen n'oge mmega ah?. N'ad?gh? ka mmega ah? aerobic na-aga n'ihu, mmega ah? anaerobic d? mkp?mkp? na ?kwa d? elu, ? na-ejikar? eriri an? ah? nke nwere ike ?kwado ngwa ngwa maka nkw?s?t? nke mmega ah? d? elu.
N'ozuzu, mmega ah? anaerobic ekwes?gh? gafere nkeji ab?? ma ? b? at?, n'ihi na ah? ike ga-agw? agw?, na-ach? izu ike. Oge etiti oge na-enye ohere ka m?z?l? nwee ah? iru ala ma kwe ka nd? na-emega ah? gbanwee iku ume ha. Ozugbo emechara, ? nwere ike isi na nkeji izu ike gaa na mgbat? ah?.
Ihe omume anaerobic iji nwaa g?nyere sprinting, ibuli ibu, ?w? elu, na ?z?z? ogologo oge d? elu. A na-at? aro ihe omume nd? a iji mee ka ?kp?kp? na ike d?kwuo elu mgbe ? na-emep?ta "mmet?ta ?k? ?k?." Amara ?kwa d? ka Excessive Post-Excessive Oxygen Consumption (EPOC), afterburn na-enyere aka ?k? kar?a kalori mgbe ?r? siri ike gas?r?.

?d? mmega ah? anaerobic

Ebumnuche b? isi nke mmega ah? anaerobic b? ?bawanye ?ba akwara. Mgbe oge ?z?z? na-aga n'ihu na-aga n'ihu, a ga-emeziwanye ike ike na oke g? nke ?ma site n'?gbat?, nkw?s? na mmebi n'oge ?z?z?.
?m?maat? nke mmega ah? anaerobic g?nyere:

??z?z? etiti oge d? elu (HIIT)
?Ibuli ibu
?Calisthenics, d? ka jumps na squats
?Plyometrics

Mgbe ? na-eme mgbat? ah? anaerobic, ? na-agbanye ah? g? ka ? r?? ?r? n'ogo kachas? elu nke mgbal? g?. A na-ewere ?r? ? b?la d? n'?kwa a nke na-ad?gh? ebu oxygen na m?z?l? a na-ewere d? ka anaerobic.
Iji malite mgbat? ah? anaerobic, d? ka ibuli ibu, kpoo ?k? maka nkeji 5, ma ? b? ije ije, ?gbat?, ma ? b? mwe mwe ?s?. Malite site na ibu ?z? r?? nnukwu akwara g?, d? ka ogwe aka na ?kw?.
Mee usoro 1 ruo 3 nke 8 ruo 15 ugboro ugboro. Ar? nke ? h??r? kwes?r? ?d? ar? nke ukwuu nke na site na nkwughachi ikpeaz?, akwara g? d? njikere ?kw?s?. H?r? mgbat? ah? asat? ruo iri d? iche iche ?me. Mgbe nke ah? gas?r?, j?? site n'?gbat? aka.
Uru ah?ike nke Mmega ah? Aerobic
Uru kachas? mkpa nke mmega ah? aerobic b? mmet?ta na ah?ike obi. Mmega ah? nke ikuku ikuku mgbe niile nwere ike ime ka obi g? na ng?g? sie ike ma gosi na ? na-egbochi ?r?a obi ruo n'ókè ?f?d?.
N'otu oge ah?, mmega ah? aerobic nwere ike ibelata ohere ? nwere ?malite ?r?a nd? ?z?, g?nyere:

??r?a cancer
??r?a shuga mellitus
?Osteoporosis
?Ibu oke ibu
??bara mgbali elu
??r?a strok
?Metabolic syndrome

Mmega ah? aerobic nwekwara ike inyere g? aka ijikwa ibu g?, na-enyere g? aka ?n?gide na-enwe ma ? b? felata na mgbakwunye na nri d? mma. ? nwekwara ike ime ka ?n?d? g? d?kwuo mma, mgbe ? na-emega ah?, ah? g? na-ewep?ta endorphins - kem?kal? n'?b?r? na-eme ka ah? d? g? j??, nke nwere ike inyere g? aka izu ike na ikekwe iduga ?ra nke ?ma.

Uru ah?ike nke mmega ah? anaerobic

? b? ezie na nnukwu uru nke mmega ah? anaerobic b? ?ba ?ba akwara, ? na-erekwa calorie ma na-eme ka ah?ike obi d?kwuo mma.
?z?z? iguzogide mgbe nile, d? ka ibuli ibu, nwere ike inyere g? aka ?bawanye ?kp?kp? na njup?ta, na-enyere g? aka ime ka ?kp?kp? g? sie ike ka ? na-aka nká. ?z?z? nguzogide nwekwara ike melite njikwa shuga ?bara, na-enyere ah? g? aka iji insulin na shuga ?bara r?? ?r? nke ?ma. N'ezie, mmega ah? anaerobic nwekwara ike ime ka ah? d? g? mma.