Imithwalo ye-Aerobic yathola ukuthandwa kakhulu kuma-70s ekhulu leminyaka elidlule, lapho ngisho nobuntu obudumile njengo-Arnold Schwarzenegger noSyvester Stallone, baqala ukubhala ngensimbi. Ososayensi bathole ukuthi lezi zinhlobo zezemidlalo zinomthelela emafutheni asebenzayo okushisa futhi zivumela ukulawula izinga lamafutha angaphansi.
I-Aerobic, imoto ye-cardio kanye ne-anaerobic: yini umehluko?
Emithonjeni eminingi, ukusebenza kwe-aerobic ne-cardio kubizwe okufanayo, noma kunjalo, kukhona umehluko. Imithwalo ye-aerobic ngokuyinhloko ihloswe ekuhloliseni umzimba nge-oxygen, ne-cardio - yokuqeqesha uhlelo lwe-cardiovascular. Ekugcineni, le mithwalo iboniswa ngethoni efanayo-egijima, eqaqa, eqhuba ngesithuthuthu noma ngebhayisikili okumisiwe nokunye.
Eqinisweni, kuphela indawo ehlosiwe ye-pulse izohluka kulezi zimo, ngakho-ke, amandla okusebenza (nge-aerobic load ngezansi, ne-cardio-ephakeme). Isibonelo, ukugijima kwe-aerobic kuyisilinganiso esilinganisiwe sebanga elide noma eliphakathi, nokuqeqeshwa kwe-cardio ngumjaho we-sprint; ngoba i-cardio stepper isetshenziselwa umthwalo omkhulu, kanye ne-aerobics - isikhathi eside njalo njalo.
Imithwalo ye-Anaerobic imithwalo yamandla, isb. leli qembu lihlanganisa ukuzivocavoca nge-simulators nokuzivocavoca ngezinsimbi. Imithwalo enjalo ayitholakali kakhulu ekutsheni amafutha nokuningi - ukuqinisa imisipha yomzimba. Uma sicabanga ukuthi ekugcineni ukuba khona kwemisipha ethuthukile kunomthelela ekunyuseni kwezindleko zansuku zonke zamakholori, indlela engcono kakhulu yokulahlekelwa isisindo ukuhlanganisa imithwalo ye-aerobic ne-anaerobic.
Izinhlobo zokuzivocavoca kwe-aerobic
Imithwalo ye-Aerobic ivame ukusetshenziselwa ukulahlekelwa isisindo. Noma yimuphi umuntu angakhetha umdlalo ngaphakathi kwemikhawulo yalolu hlobo lomthwalo, ngoba i-spectrum ibanzi ngokwanele:
- ukuhamba ngebhayisikili;
- ukushushuluza;
- izinhlobo ezahlukene ze-aerobics;
- i-skating ne-roller skating;
- ukugijima kulinganiswa;
- ukubhukuda;
- basketball kanye neminye imidlalo yezemidlalo;
- ukuhamba kwezemidlalo;
- ukudansa;
- umsebenzi kwibhayisikili yokumisa;
- izifundo kwi-treadmill;
- amakilasi e-stepper noma e-ellipsoid.
Kulo muntu ngamunye angakhetha noma yikuphi uhlobo lokuthandayo. Ngaphezu kwalokho, kulula ukuhlela kanye nemithwalo ye-aerobic ekhaya - isibonelo, ukugijima endaweni, ukugwedla intambo noma ukudansa kwamanje ngevidiyoinstruktorom.
Ukudla okunomzimba wokuzivivinya umzimba
Imithwalo ye-aerobic iyisitha esikhulu samafutha ashicilelwe kuyo yonke indawo yenkinga. Ngokushesha ngemva kokuqala kokuqeqeshwa, inqubo esebenzayo yokushisa iglycogen okwenziwe usuku luqhubeka. Kuphela imizuzu engama-20-30, ngemva kwalokho umzimba uguqula amaprotheni afutha namafutha. Yebo. Ngemuva kwemizuzu engama-30 yokuqeqeshwa inqubo esebenzayo yokushisa amafutha iqala. Uma lesi sifundo singapheli imizuzu engu-40-50, umphumela onjalo uzoqhubeka amahora amabili ngemuva kokuphela komthwalo.
Kodwa-ke, uma kungakapheli amahora amabili emva kokuqeqesha uzophuza ngokungenangqondo
Njengoba kuphawuliwe ngenhla, ngemuva kokuhlukaniswa kweshukela, indlela yokuqhekeka kwamaprotheni ivela - futhi lokhu kuyisakhiwo esiyinhloko semisipha, futhi ngeke ilahleke. Ukuze uvimbele le nqubo, kutuswa ukuthenga izithasiselo ezifana ne-BCAA ne-L-carnitine. Azinenhlekelele kangangokuthi ziyanconywa ngisho nakubafundi besikole ngemuva kokufunda izifundo zempilo. I-BCAA ivimbela ukuchithwa kwamaprotheni (kuthathwa ngokushesha, ngaphambi nangemva kokuzivocavoca), futhi i-L-carnitine ikhuthaza ukushiswa okukhulu kwamafutha (kuthathwa amaminithi angu-15 ngaphambi kokuqeqesha amahora ama-1.5 ngemva kokudla kokuqala).