❶I-aerobic, thuthukisa umsebenzi wakho we-cardiopulmonary
Ososayensi babone ushintsho ekuthathweni okuphezulu komoya-mpilo kwabadlali bebhola lombhoxo abangazange bakwenze ukuqeqeshwa kwe-aerobic ngemuva kokuqeqeshwa kokumelana futhi baqeqesha ngokwe-aerobic ngemuva kwezikhathi ezahlukahlukene.
Imiphumela ikhombise ukuthi ababambiqhaza abenza ukuqeqeshwa kokumelana kuphela abanakho ukwanda kokutholwa okuphelele komoya-mpilo; ngenkathi isikhawu phakathi kokuqeqeshwa kwe-aerobic namandla kwakungosuku olulodwa, ukuthathwa okuphelele kwe-oxygen kwanda kakhulu, kukhuphuke ngo-8.4%.
Ukuthathwa okukhulu kwe-oxygen (VO2max)
Kubhekiswa enanini le-oxygen umzimba womuntu ongalithatha lapho umzimba wenza ukuvivinya umzimba okunamandla kakhulu, lapho umzimba ungakwazi ukuqhubeka nokuxhasa ukuzivocavoca okulandelayo.
Kuyinkomba ebalulekile ekhombisa amandla okuzivocavoca umzimba we-aerobic, futhi futhi kuyinkomba ebaluleke kakhulu yomsebenzi we-cardiopulmonary.
Ukutholwa okukhulu komoya-mpilo kuyinto ebaluleke kakhulu kanye nezinga lokukhuthazela kwe-aerobic, futhi imetabolism ye-aerobic nayo iyingxenye ebaluleke kakhulu yokuqina komzimba. Ingakhuphula inani lama-capillaries ngemisipha ngayinye, ikhulise inani nevolumu ye-mitochondria, futhi ikhiqize umsebenzi we-Enzyme uyanda nokunye ②.
❷I-Aerobic, yandisa umzimba wakho we-metabolism
Ngaphezu kwalokho, ucwaningo luye lwathola nokuthi ukuzivocavoca umzimba njalo kungakhulisa kakhulu umzimba womuntu.
Amandla e-Lipid Metabolism
Ikakhulu kubhekiswa emandleni abantu okuhlanganisa kanye nokubola amafutha;
Kalula nje, lapho amandla e-metabolism enamandla, amandla okulahleka kwamafutha aqina.
Imininingwane ikhombisa ukuthi uma kuqhathaniswa nabantu abajwayelekile, abagijimi abakhuthazelayo bane-lipid metabolism ecishe ibe ngama-54%, futhi lo mehluko ubonakala kakhulu kwezemidlalo njengokugijima!
Kungabonakala ukuthi abaqeqeshi abazivocavoca njalo banamandla acishe aphindwe kabili okushisa amafutha ngesikhathi sokuzivocavoca kunalabo abangazivocavoci umzimba. Ngamanye amagama, ukuzivocavoca njalo nge-aerobic kungenza isilinganiso samandla omzimba womzimba sikhuphuke kakhulu.
By the way, the high the energy supply from fat, the lower the ratio of sugar metabolism, which will better reduce the accumulation of lactic acid, make you burn fat more and exercise easier! Ngalokho, lapho amandla etholakala emafutheni ephakeme, ukwehla kweshukela metabolism, okuzonciphisa kangcono ukunqwabelana kwe-lactic acid, kukwenze ushise amanoni amaningi nokuzivocavoca umzimba kube lula!
Ukuvivinya umzimba kudla kanjani amafutha?
Ukuvivinya umzimba nge-aerobic: amafutha abamba iqhaza ngqo ekunikezelweni kwamandla ngesikhathi sokuzivocavoca
Ukuzivocavoca nge-Anaerobic: amafutha awabambi iqhaza ngqo ekunikezelweni kwamandla ngesikhathi sokuzivocavoca, kepha asetshenziswa ngokusetshenziswa ngokweqile kwe-oxygen (epoc) ngemuva kokuzivocavoca
❸I-Aerobic, yandisa amandla we-acid acid oxidation
Ngaphezu kokukhuphula imetabolism yamafutha ngesikhathi sokuzivocavoca, ukuzivocavoca nge-aerobic kungasiza futhi imisipha yamathambo ukuthi inyuse amandla e-oxidation wamafutha acid, ukuze umzimba wakho ukwazi ukugaya amafutha kangcono, futhi akulula ukuthola isisindo phakathi nezinsuku.
Ngakho-ke, emzimbeni nasempilweni, asidingi ukuqeqeshwa nje ngamandla ukwandisa ukukhuluphala komzimba, kepha nokuzivocavoca nge-aerobic ukukhulisa ukusebenza kwe-cardiopulmonary kanye ne-lipid metabolism.
Ngokuvamile, amandla ne-aerobic zombili zibalulekile.
· Amandla e-aerobic, ukuthi ahlelwe kanjani ngokuphumelela ngokwengeziwe? ·
Ungakuhlela kanjani amandla nokuqeqeshwa kwe-aerobic ukuze kube okungcono kakhulu? Ngabe niprakthiza ndawonye? Noma uzijwayeza ngokwehlukana? Kufanele sehlukane isikhathi esingakanani?
Okuphelele kakhulu: usuku olulodwa phakathi kwe-aerobic ne-anaerobic
Okokuqala, ngokuvamile, indlela engcono kakhulu ukuhlukanisa ukuqeqeshwa kwamandla ne-aerobics ibe yizinsuku ezimbili. Ngale ndlela, noma ngabe kungukuqeqeshwa kwamandla ekukhuleni kwemisipha, noma ukuqeqeshwa kwe-aerobic ekwenzeni ngcono ukusebenza kwe-cardiopulmonary, kunemiphumela emihle kakhulu.
Kungabonakala ukuthi isikhawu phakathi kokuqeqeshwa kwamandla nokuqeqeshwa kwe-aerobic ngamahora angama-24, nakho okuthuthukisa kakhulu amandla emisipha.
Ngaphezu kwalokho, isivinini sokuthola kabusha imisipha glycogen emisipheni singaphezu kwamahora angama-24, futhi ukululama kwamaqembu emisipha emikhulu kungaphakathi kwamahora angama-48-72, ngakho-ke ngifuna ukwenza umphumela wokuqeqeshwa ngamunye ube muhle ngokwanele. Yenza i-aerobics nsuku zonke phakathi kwamaqembu amabili emisipha emikhulu. Ukululama kwamaqembu emisipha nakho kungcono. Futhi ukwenza i-aerobics ngosuku olulandelayo kungaqeda nje ukukhathazeka kwemisipha nokukhathala.
LossUkulahleka kwamafutha okuhle kakhulu: yenza i-aerobic ngokushesha ngemuva kwe-anaerobic
Futhi uma ufuna ukulahlekelwa amafutha kangcono, ungacabanga ukwenza ukuqeqeshwa kwe-aerobic ngokushesha ngemuva kokuqeqeshwa kwamandla.
Ucwaningo luthole ukuthi ukwenza i-aerobics ngokushesha ngemuva kokuqeqeshwa kwe-anaerobic kungakhuphula ukusetshenziswa kwamafutha cishe ngama-110%.
Lokhu kungabangelwa ukuthi ingxenye enkulu ye-glycogen isetshenziswa lapho kuqeqeshwa amandla. Ngemuva kokuqeqeshwa kwe-aerobic, ukugxila komzimba we-glycogen kuncane kakhulu, ngakho-ke amafutha amaningi we-hydrolysis azosetshenziselwa ukukhiqiza amakhalori namafutha adliwe. Ngokwemvelo kukhona okuningi.
Ngaphezu kwalokho, uma ufuna ukushiswa kwamafutha okungcono nomphumela wokunciphisa amafutha, ukuzivocavoca umzimba ngemuva kokuqeqeshwa ngamandla, usebenzisa i-high-intens intermittent HIIT, kungakhuthaza uketshezi olukhulu lwe-hormone yokukhula, umphumela wokunciphisa amafutha ungcono, nokushisa okuqhubekayo kwamafutha ngemuva kokuvivinya umzimba futhi Kuzoba ngaphezulu!
Isikhathi Iposi: Aug-12-2021