Zvese aerobic uye anaerobic kurovedza muviri kunofanirwa kuve chikamu chakakosha chemaitiro ako ekuita maekisesaizi. Vanogona kupa hutano hwakanaka uye kukubatsira kuti ugare uine hutano. Musiyano uripo pakati pawo mashandisiro anoita muviri wako simba kuzviita.

Chii chinonzi Aerobic Exercise?

Aerobic Exercise inotarisa pakusimudzira kwe cardiopulmonary function. Shoko rokuti "aerobic" rinoreva "neoxygen", sezvo rudzi urwu rwekurovedza muviri ruchiwedzerwa neoxygen yaunowana kubva mukufema.
Paunoekisesaiza, tsandanyama dzako dzinoda okisijeni yakawanda kuti irambe ichifamba, uye simba rekutakura okisijeni muropa rako rinokwira zvishoma nezvishoma kuti rienderane nesimba remaekisesaizi ako, izvo zvinoita kuti kurova kwemwoyo wako kukwire uye kufema kwako kudzika uye kukurumidze. Panguva imwecheteyo, kudzidziswa kweaerobic kunowedzera tsinga diki dzeropa kuendesa okisijeni yakawanda kumapoka ako makuru emhasuru, akadai semaoko ako, makumbo, uye mahudyu.
Paunenge uchiita maekisesaizi, unofanira kuvavarira kweanenge maminetsi makumi matatu kana kupfuura ekuita. Ichi chiitiko chinosanganisira kudzokorora, kufamba kunoenderera.

Mhando dzeAerobic Exercises

Mikana yekuti unoziva nemimwe mienzaniso yezviitwa zveaerobic. Nyanzvi dzinokurudzira kuti uite maekisesaizi emhando iyi kweinenge hafu yeawa, katatu kana kanomwe pasvondo rega rega. Zviitwa zveAerobic zvinosanganisira:

?Kumhanya kana kumhanya
?Kufamba, kunyanya nekukurumidza
?Kutuhwina
?Kukwasva
?Kuchovha bhasikoro kana bhasikoro
?Kusvetuka tambo
?Nhanho aerobics
?Skiing
?Stair kukwira
?Kutamba
?Kushandisa cardio machines kunge treadmill kana elliptical

Kana iwe uchangotanga ne cardio, kana kana usina kurovedza muviri kwekanguva, tanga zvishoma nezvishoma. Dziya kwemaminitsi mashanu kusvika ku10, uchitora nhanho sezvaunoenda. Mushure mekudziya kwako, tarisa kweinenge 5 maminetsi echiitiko chakasarudzwa. Zuva rega rega, wedzera nguva shoma kune yako yekurovedza muviri maitiro, uchisimudza nhanho sezvaunoenda. Ita shuwa kuti unosanganisira nguva dzekutonhorera, dzakadai sekufamba kana kutambanudza.

Chii chinonzi Anaerobic Exercise?

Anaerobic exercise inotsamira zvakanyanya pakuputsika kwesimba rakachengetwa mukati memhasuru pane kupihwa kweokisijeni panguva yekurovedza muviri. Kusiyana nekurovedza muviri, uko kunoramba kuchiitwa, anaerobic exercise inogara kwenguva pfupi pahupamhi hwepamusoro-soro, uye inowanzoshandisa mhasuru dzemhasuru dzinogona kubvongodzwa nekukurumidza nokuda kwekuputika kupfupi kwepamusoro-simba maekisesaizi.
Anaerobic exercise inotsamira zvakanyanya pakuputsika kwesimba rakachengetwa mukati memhasuru pane kupihwa kweokisijeni panguva yekurovedza muviri. Kusiyana nekuenderera mberi kwekuita maekisesaizi, anaerobic exercise inogara kwenguva pfupi pahupamhi hwepamusoro-soro, uye inowanzoshandisa tambo dzemhasuru dzinogona kubvongodzwa nekukurumidza kune mapfupi ekuputika kwepamusoro-simba maekisesaizi.
Kazhinji, anaerobic exercise haifanire kudarika maminetsi maviri kusvika matatu, sezvo tsandanyama dzichaneta, kupera simba, uye kuda kuzorora. Nguva dzepakati dzinoita kuti tsandanyama dzisununguke uye dzinobvumira vanoita maekisesaizi kuti vagadzirise kufema kwavo. Kana wapedza, unogona kushandura kubva pachikamu chekuzorora kuenda kune aerobic exercise.
Anaerobic maekisesaizi ekuedza kusanganisira kumhanya, kusimudza uremu, kusvetuka kwepamusoro, uye kudzidziswa kwepakati-yakanyanya. Aya maekisesaizi anokurudzirwa kuwedzera saizi yemhasuru uye simba uchigadzira "afterburn effect." Zvinozivikanwa zviri pamutemo seYakawandisa Post-Exercise Oxygen Consumption (EPOC), afterburn inobatsira kupisa macalorie akawanda mushure mekuita basa rakasimba.

Mhando dzeAnaerobic Exercises

Chinangwa chikuru cheanaerobic exercise ndechekuwedzera tsandanyama. Mushure menguva yekuenderera mberi kwekudzidziswa, simba rako remhasuru uye huwandu huchavandudzwa zvinobudirira kuburikidza nekutambanudza, kupesana, uye kukuvadzwa panguva yekudzidziswa.
Mienzaniso yezviitwa zveanaerobic zvinosanganisira:

?High-intensity interval training (HIIT)
?Kusimudza simbi
?Calisthenics, sekusvetuka uye squats
?Plyometrics

Paunoita anaerobic exercise, unosundidzira muviri wako kushanda pamwero wako wepamusoro wekuedza. Chero chiitiko pane iyi nhanho isingatakure okisijeni kuenda kumamhasuru inonzi anaerobic.
Kuti utange anaerobic Workout, sekusimudza uremu, dziya kwemaminetsi mashanu, kufamba, kutambanudza, kana kumhanya. Tanga nekushanda mapoka ako makuru emhasuru kutanga, semaoko nemakumbo.
Ita 1 kusvika ku3 seti ye8 kusvika ku15 kudzokorora. Zviyereso zvaunosarudza zvinofanirwa kunge zvichirema zvekuti nekudzokorora kwekupedzisira, tsandanyama dzako dzakagadzirira kumira. Sarudza maekisesaizi masere kusvika gumi akasiyana ekuita. Mushure mezvo, dzikamisa pasi nekutambanudza.
Utano Benefits yeAerobic Exercise
Iyo yakakosha bhenefiti ye aerobic kurovedza muviri ndeye mhedzisiro pahutano hwemoyo. Kugara uchirovedza muviri kunogona kuita kuti mwoyo wako nemapapu zvisimbe uye zvakaratidzwa kudzivirira chirwere chemwoyo kusvika pamwero wakati.
Panguva imwecheteyo, kurovedza muviri kunogona kuderedza mikana yako yekuvandudza zvimwe zvirwere, kusanganisira:

?Kenza
?Chirwere cheshuga
?Osteoporosis
?Kufutisa
?High blood pressure
?Stroke
?Metabolic syndrome

Aerobic kurovedza muviri kunogonawo kukubatsira iwe kubata uremu hwako, kukubatsira kuchengetedza kana kuderedza uremu mukuwedzera kune hutano hwekudya. Inogonawo kuvandudza mafungiro ako, uye paunoshandisa muviri, muviri wako unobudisa endorphins - makemikari ari muuropi anoita kuti unzwe wakasununguka, izvo zvinogona kukubatsira kuti uzorore uye zvichida kutungamirira pakurara zviri nani.

Hutano Mabhenefiti eAnaerobic Exercise

Kunyangwe iyo yakakura bhenefiti yeanaerobic kurovedza muviri iri kuwedzera tsandanyama, inopisa macalorie uye inovandudza kusimba kwemoyo.
Kugara uchidzidzira kuramba, sekusimudza masimbi, kunogona kukubatsira kuwedzera mapfupa uye density, zvichikubatsira kusimbisa mapfupa ako sezvaunokura. Resistance training inogonawo kuvandudza kudzora shuga yeropa, zvichibatsira muviri wako kushandisa insulin uye shuga yeropa zvakanyanya. Ehe, kurovedza muviri kweanaerobic kunogonawo kuita kuti unzwe zvakanaka.