Kodi Malo Ochita Zozizira Aerobic ndi otani?

Kuchita masewera olimbitsa thupi ndi mphamvu yomwe thupi lanu likugwiritsira ntchito njira yake yowonjezeretsa mphamvu yakupatsa mphamvu kuchokera ku mafuta ndi glycogen. Zimaphatikizapo kusiyana pakati pa ntchito yolimbitsa thupi ndi yamphamvu. Kawirikawiri, muyenera kugwiritsa ntchito magulu akuluakulu a minofu mosalekeza, makamaka miyendo, kuti mubweretse chiwerengero cha mtima m'madera awa. Ntchito zowonongeka zimaphatikizapo kuthamanga, kuyenda mofulumira, kuyendetsa njinga, kusambira, ndi kugwedeza.

• Mu machitidwe omwe amagwiritsa ntchito zigawo zisanu za kuthamanga kwa mtima , malo a Aerobic ndi malo okwera 3, kuchokera pa 70-80% pa kuchuluka kwa mtima wanu. Ndikuthamanga kwa mtima kumene mungapitirize kuchita khama kwa nthawi yaitali ndikupeza phindu lokhazikitsa mtima wanu wamtima.
• Tsatanetsatane yowonjezereka ya malo aerobic ndi 40% mpaka 85% ya kuchuluka kwa mtima. Pazigawozi zambiri mumagwiritsira ntchito kuthamanga kwa thupi pochita masewera olimbitsa thupi komanso thupi siliyenera kusinthira ku anaerobic metabolism . Pochita masewera olimbitsa thupi, mukufuna kuti mukhale m'dera lonseli.

Zimene Zimamveka

Kuti muwone ngati mukuchita zinthu mofulumira, mukuchita khama lalikulu la gulu la minofu kwa mphindi khumi kapena kuposerapo. Mukupuma movutikira kuposa momwe mungapangire oksijeni yomwe ikufunika kuti mukhale ndi matenda a aerobic metabolism, koma mulibe mpweya wokwanira.

• Malo ozungulira aerobic ali pamwamba pa gawo loyendetsa masewera olimbitsa thupi (50% mpaka 70% ya kupitirira mtima kwapakati, zomwe zingatheke ndi kuyenda mwamsanga.

• Ndili pansi pa malo amphamvu kwambiri (70% - 85% ya kuchuluka kwa mtima) zomwe zingatheke poyenda kapena kuthamanga .

Phindu la Kuchita Mwa Iwo

Malo okwera kwambiri ndi abwino kwambiri kuwonjezera chiwerengero ndi kukula kwa mitsempha ya mitsempha minofu ndikupanga mpweya wotsegula m'mapapo. Thupi lanu limatha kunyamula mpweya wochuluka m'thupi lanu ndikuchotsa zonyansa.

Inunso mudzakhala mafuta oyaka mafuta kuti mukhale mafuta, zomwe ndi zofunika kwa iwo amene akufuna kuchepetsa mafuta ndi kutaya thupi.

Mitengo ya Mtima M'dera la Aerobic

M'mafotokozedwe a magawo asanu, malo amtundu wa aerobic ndi kuthamanga kwa mtima pakati pa 70-80% ya kupitirira kwanu kwa mtima. Ndi malo omwe mukuchita masewera olimbitsa thupi kuti mukhale olimba kwambiri. Pakati pa 70-80% ya kuchuluka kwa mtima wanu, 50% ya makilogalamu anu otentha mumtunda uwu ndi mafuta, 1% ndi mapuloteni ndipo 50% ndiwo chakudya.
Chiwerengero cha Zone Rate Rate

Chiwerengero cha mtima kwambiri chimasiyanasiyana ndi msinkhu, kugonana ndi masewera. Chifukwa cha miyeso yapamtima imeneyi yokhazikika pa msinkhu, mndandandawu udzakhala pamalo aerobic ngati kupuma kwanu kwa mtima ndi 60:

Malo Odyera Aerobic Heart Heart Rates

Metabolism

Mutha kuchita masewera olimbitsa thupi m'dera lino kwa nthawi yayitali, choyamba pogwiritsa ntchito glycogen kuti mugwiritse ntchito mphamvu ndipo, pambuyo pa mphindi 40, mumasungidwa mafuta. Ngakhale anthu omwe ali ndi matupi oonda ali ndi mafuta ambiri osungidwa, pokhapokha atakhala akusowa njala. Ichi ndi chifukwa chake mungathe kuchita masewera olimbitsa thupi kwa nthawi yayitali mu malo aerobic.

Mungathe kubweretsanso chakudya m'magazi pamene mukugwiritsa ntchito mu malo aerobic kuti mupereke kupezeka kwa minofu yanu.