ErAerobic, phucula ukusebenza kwentliziyo yakho
Izazinzulu zilubonile utshintsho olwenziwe kubadlali bebhola yombhoxo abangakhange benze uqeqesho lwe-aerobic emva koqeqesho lokunganyangeki kwaye benze uqeqesho lwe-aerobic emva kwamaxesha ahlukeneyo.
Iziphumo zibonise ukuba abathathi-nxaxheba abenza kuphela uqeqesho lokuxhathisa abanalo naluphi na ukonyuka kokuthathwa kweoksijini okuphezulu; Ngelixa isithuba phakathi koqeqesho lwe-aerobic kunye namandla yayilusuku olunye, ukuthathwa kweoksijini okuphezulu kuye kwanda kakhulu, kunyuka nge-8.4%.
Ukufumana ubuninzi beoksijini (VO2max)
Ibhekisa kwinani leoksijini elinokuthi lithathwe ngumzimba womntu xa umzimba usenza owona msebenzi mkhulu, xa umzimba ungakwazi ukuqhubeka nokuxhasa umthambo olandelayo.
Sisalathiso esibalulekileyo esibonisa amandla omzimba wokuzilolonga, kwaye sisalathiso esibaluleke kakhulu somsebenzi we-cardiopulmonary.
Ukuthatha i-oksijini ephezulu yinto ebaluleke kakhulu kunye nomgangatho wonyamezelo lwe-aerobic, kwaye imetabolism ye-aerobic ikwayinxalenye ebaluleke kakhulu yokomelela komzimba. Inokonyusa inani lee-capillaries ngesihlunu ngasinye, yonyuse inani kunye nevolumu ye-mitochondria, kwaye yonyuse umsebenzi we-Enzyme ukwanda njalo njalo ②.
ErI-Aerobic, yonyusa amanqatha emzimbeni
Ukongeza, uphononongo lufumanise ukuba umthambo oqhelekileyo we-aerobic unokunyusa kakhulu amanqatha omzimba.
Amandla eLipid Metabolism
Ngokuyintloko kubhekisa kumandla abantu okuhlanganisa kunye nokubola amanqatha;
Ukubeka ngokulula, ukomelela kwamandla e-metabolism, kokukhona amandla okulahleka kwamandla.
Idatha ibonisa ukuba xa kuthelekiswa nabantu abaqhelekileyo, iimbaleki ezinyamezelayo ziphantse zibe yi-54% ephezulu ye-lipid metabolism, kwaye lo mahluko ubonakala ngakumbi kwezemidlalo njengokubaleka!
Kuyabonakala ukuba abaqeqeshi abenza umthambo rhoqo banokuphantse kabini amandla okutshisa amanqatha ngexesha lokuzilolonga njengabo bangazilolongi. Ngamanye amagama, ukuzilolonga rhoqo kwe-aerobic kunokwenza ukuba amanqanaba omzimba anike amandla aphezulu.
Ngendlela, okukhona ukubonelelwa ngamandla kumanqatha, isilinganiselo seswekile yokutya emzimbeni, eya kuthi inciphise ngcono ukuqokelelana kwe-asidi ye-lactic, ikwenze utshise amanqatha amaninzi kwaye wenze umthambo ube lula!
Ukuzilolonga kuwasebenzisa njani amanqatha?
Umthambo weAerobic: Amafutha athatha inxaxheba ngokuthe ngqo ekunikezelweni kwamandla ngexesha lokuzilolonga
Ukuzivocavoca umzimba kweAnaerobic: amanqatha awathathi nxaxheba ngokuthe ngqo ekunikezelweni kwamandla ngexesha lokuzilolonga, kodwa ayadliwa ngokusebenzisa kakhulu ioksijini (epoc) emva kokuzilolonga
❸I-Aerobic, yonyusa amandla e-acid ye-oxidation
Ukongeza ekunyuseni ukutya okunamafutha ngexesha lokuzilolonga, imithambo ye-aerobic ikwanokunceda izihlunu zamathambo zonyuse amandla e-oksidi e-fatty acids, ukuze umzimba wakho ubenako ukuphucula amanqatha, kwaye akukho lula ukutyeba ngeentsuku zeveki.
Ke ngoko, emzimbeni nasempilweni, akufuneki ukuba siqeqeshe amandla ukonyusa ubunzima bomzimba, kodwa kunye nokuzivocavoca i-aerobic ukwandisa ukusebenza kwe-cardiopulmonary kunye ne-lipid metabolism.
Ngokubanzi, amandla kunye ne-aerobic zombini zibalulekile.
· Amandla eerobic, indlela yokuyicwangcisa ngokufanelekileyo? ·
Ungawacwangcisa njani amandla noqeqesho lwe-aerobic ukuze ube ngowona uphambili? Ngaba niyaziqeqesha kunye? Okanye uziqhelisa ngokwahlukeneyo? Kufuneka sohlukane ixesha elingakanani?
Eyona nto ibanzi: usuku olunye phakathi kwe-aerobic kunye ne-anaerobic
Okokuqala, ngokubanzi, eyona ndlela ilungileyo kukwahlula-hlula uqeqesho lwamandla kunye ne-aerobics kwiintsuku ezimbini. Ngale ndlela, nokuba luqeqesho lwamandla ekukhuleni kwezihlunu, okanye uqeqesho lwe-aerobic ekuphuculeni umsebenzi we-cardiopulmonary, kukho iziphumo ezilungileyo kakhulu.
Kuyabonakala ukuba ixesha eliphakathi koqeqesho lwamandla kunye noqeqesho lwe-aerobic ziiyure ezingama-24, ekwaphucula kakhulu amandla emisipha.
Ukongeza, isantya sokubuyisa imisipha ye-glycogen kwimisipha ingaphezulu kweeyure ezingama-24, kwaye ukubuyiswa kwamaqela amakhulu emisipha kuphakathi kweeyure ezingama-48-72, ke ndifuna ukwenza uqeqesho ngalunye lwanele. Yenza i-aerobics yonke imihla phakathi kwamaqela amakhulu emisipha. Ukufunyanwa kwakhona kwamaqela emisipha kulunge ngakumbi. Kwaye ukwenza i-aerobics ngosuku olulandelayo kunokunciphisa nje ukukhathazeka kwemisipha kunye nokudinwa.
Elona lahleko liphezulu: yenza i-aerobic kwangoko emva kwe-anaerobic
Kwaye ukuba ufuna ukulahlekelwa ngamanqatha ngcono, unokucinga ngokwenza uqeqesho lwe-aerobic kwangoko emva koqeqesho lwamandla.
Izifundo zifumanise ukuba ukwenza i-aerobics kwangoko emva koqeqesho lwe-anaerobic kunokunyusa ukusetyenziswa kwamafutha nge-110%.
Oku kunokuba ngenxa yokuba inxalenye enkulu yeglycogen isetyenziswa kwinkqubo yoqeqesho lwamandla. Emva koqeqesho lwe-aerobic, uxinzelelo lomzimba lwe-glycogen lusezantsi kakhulu, ngenxa yoko amafutha amaninzi aza kusetyenziswa ukwenza iikhalori kunye namafutha asetyenzisiweyo. Ngokwendalo zininzi.
Ukongeza, ukuba ufuna ukutshiswa okungcono kwamafutha kunye nefuthe lokunciphisa amanqatha, umthambo wokuzivocavoca emva koqeqesho lwamandla, usebenzisa i-HIIT eneziqu eziphakamileyo, inokuvuselela ukukhula kwehomoni yokukhula, isiphumo sokunciphisa amanqatha sibhetele, kunye nokuqhubeka nokutsha kwamafutha emva kokuzilolonga nayo iya kuba phezulu!
Ixesha lokuposa: Aug-12-2021