Qhov sib txawv ntawm Aerobic thiab Anaerobic Exercise

Ob leeg aerobic thiab anaerobic ce yuav tsum yog ib feem tseem ceeb ntawm koj qhov kev tawm dag zog. Lawv tuaj yeem muab cov txiaj ntsig kev noj qab haus huv thiab pab koj noj qab haus huv. Qhov sib txawv ntawm lawv yog qhov uas koj lub cev siv lub zog los ua lawv.

Aerobic Exercise yog dab tsi?

Kev tawm dag zog aerobic tsom mus rau kev txhim kho ntawm kev ua haujlwm cardiopulmonary. Lo lus "aerobic" txhais tau hais tias "nrog oxygen", vim tias qhov kev tawm dag zog no yog siv los ntawm oxygen uas koj tau txais los ntawm kev ua pa.
Thaum koj tawm dag zog, koj cov leeg xav tau cov pa ntau dua kom nyob twj ywm, thiab koj cov ntshav nqa cov pa oxygen maj mam nce kom haum rau qhov kev siv zog ntawm koj qhov kev tawm dag zog, uas ua rau koj lub plawv dhia nce thiab koj ua pa kom tob thiab nrawm. Tib lub sijhawm, kev cob qhia aerobic nthuav dav cov hlab ntsha me kom xa cov pa ntau ntxiv rau koj cov leeg nqaij loj, xws li koj txhais tes, ob txhais ceg, thiab lub duav.
Thaum ua aerobic ce, koj yuav tsum tsom rau yam tsawg 30 feeb lossis ntau dua ntawm kev ua si. Cov haujlwm no suav nrog kev rov ua dua, kev txav mus tas li.

Hom Aerobic Exercises

Muaj feem yuav yog koj paub txog qee qhov piv txwv ntawm kev tawm dag zog aerobic lawm. Cov kws tshaj lij pom zoo kom koj ua cov kev tawm dag zog no tsawg kawg ib nrab teev, peb mus rau xya zaug hauv ib lub lis piam. Aerobic ce muaj xws li:

•Khiav los yog jogging
•Taug kev, tshwj xeeb tshaj yog ntawm qhov nrawm nrawm
•Ua luam dej
•Rowing
•Cycling los yog caij tsheb kauj vab
•dhia hlua
•Kauj ruam aerobics
•Caij ski
•Stair nce toj
•seev cev
•Siv cov tshuab cardio zoo li treadmill lossis elliptical

Yog tias koj nyuam qhuav pib nrog cardio, lossis yog tias koj tsis tau tawm dag zog ib ntus, pib maj mam. Ua kom sov li 5 mus rau 10 feeb, khaws cov pace thaum koj mus. Tom qab koj sov so, tsom rau yam tsawg kawg 5 feeb ntawm kev xaiv. Txhua txhua hnub, ntxiv sijhawm me ntsis rau koj qhov kev ua haujlwm niaj hnub, khaws cov pace thaum koj mus. Nco ntsoov suav nrog lub sijhawm txias, xws li taug kev lossis ncab.

Anaerobic Exercise yog dab tsi?

Kev tawm dag zog anaerobic feem ntau yog nyob ntawm qhov kev tawg ntawm lub zog khaws cia hauv cov leeg es tsis yog cov pa oxygen thaum lub sijhawm ua haujlwm. Tsis zoo li kev tawm dag zog aerobic, uas yog ib qho kev tawm dag zog tas li, kev tawm dag zog anaerobic yog luv luv ntawm kev siv siab, thiab nws feem ntau siv cov leeg nqaij uas tuaj yeem cog lus sai rau luv luv ntawm kev tawm dag zog siab.
Kev tawm dag zog anaerobic feem ntau yog nyob ntawm qhov kev tawg ntawm lub zog khaws cia hauv cov leeg es tsis yog cov pa oxygen thaum lub sijhawm ua haujlwm. Tsis zoo li kev ua haujlwm aerobic tas li, kev tawm dag zog anaerobic yog luv luv ntawm kev siv siab, thiab nws feem ntau siv cov leeg nqaij uas tuaj yeem cog lus sai rau luv luv ntawm kev tawm dag zog siab.
Feem ntau, kev tawm dag zog anaerobic yuav tsum tsis pub dhau ob mus rau peb feeb, vim tias cov leeg yuav tyre, tsis muaj zog, thiab xav tau so. Intervals tso cai rau cov nqaij ntshiv kom so thiab cia cov neeg tawm dag zog kho lawv ua pa. Thaum ua tiav, koj tuaj yeem hloov mus rau theem so mus rau kev tawm dag zog aerobic.
Kev tawm dag zog anaerobic los sim suav nrog kev sib tw, kev nqa hnyav, dhia siab, thiab kev siv lub sijhawm ua haujlwm siab. Cov kev tawm dag zog no tau pom zoo kom nce cov leeg nqaij thiab lub zog thaum tsim kom muaj "tom qab ua haujlwm." Lub npe hu ua Excessive Post-Exercise Oxygen Consumption (EPOC), afterburn pab hlawv ntau calorie ntau ntau tom qab ua haujlwm hnyav.

Hom Kev Ua Haujlwm Anaerobic

Lub hom phiaj tseem ceeb ntawm kev tawm dag zog anaerobic yog ua kom cov leeg nqaij. Tom qab ib lub sij hawm ntawm kev cob qhia tas mus li, koj cov leeg nqaij thiab qhov hnyav yuav zoo dua qub los ntawm kev ncab, kev cog lus, thiab kev puas tsuaj thaum lub sij hawm kev cob qhia.
Piv txwv ntawm kev tawm dag zog anaerobic muaj xws li:

•High-intensity interval Training (HIIT)
•Nqa hnyav
•Calisthenics, xws li dhia thiab squats
•Plyometrics

Thaum koj ua anaerobic ce, koj thawb koj lub cev ua haujlwm ntawm koj qhov siab tshaj plaws ntawm kev siv zog. Txhua yam haujlwm ntawm qib no uas tsis nqa oxygen rau cov leeg yog suav tias yog anaerobic.
Txhawm rau pib qhov kev tawm dag zog anaerobic, xws li hnyav hnyav, ua kom sov li 5 feeb, taug kev, ncab, lossis jogging. Pib los ntawm kev ua haujlwm koj cov leeg nqaij loj ua ntej, xws li caj npab thiab txhais ceg.
Ua 1 mus rau 3 teev ntawm 8 mus rau 15 repetitions. Qhov hnyav uas koj xaiv yuav tsum hnyav txaus uas los ntawm qhov kev rov ua dua zaum kawg, koj cov leeg tau npaj tseg. Xaiv yim mus rau kaum qhov kev tawm dag zog sib txawv los ua. Tom qab ntawd, txias los ntawm stretching.
Cov txiaj ntsig kev noj qab haus huv ntawm Aerobic Exercise
Qhov txiaj ntsig tseem ceeb tshaj plaws ntawm kev tawm dag zog aerobic yog qhov cuam tshuam rau kev mob plawv. Kev tawm dag zog aerobic tsis tu ncua tuaj yeem ua rau koj lub plawv thiab lub ntsws muaj zog thiab tau pom tias tiv thaiv kab mob plawv rau qee yam.
Tib lub sijhawm, kev tawm dag zog aerobic tuaj yeem txo koj txoj kev pheej hmoo ntawm kev tsim lwm yam kab mob, suav nrog:

•Mob qog noj ntshav
•Mob ntshav qab zib
•Osteoporosis
•Kev rog rog
•Ntshav siab
•Mob stroke
•Metabolic Syndrome

Aerobic ce kuj tuaj yeem pab koj tswj koj qhov hnyav, pab koj tswj lossis poob phaus ntxiv rau kev noj zaub mov zoo. Nws kuj tuaj yeem txhim kho koj lub siab, thiab thaum koj tawm dag zog, koj lub cev tso tawm endorphins - tshuaj nyob rau hauv lub hlwb uas ua rau koj xis nyob, uas tuaj yeem pab koj so kom txaus thiab ua rau kom pw tsaug zog zoo dua.

Cov txiaj ntsig kev noj qab haus huv ntawm kev tawm dag zog anaerobic

Txawm hais tias qhov txiaj ntsig loj tshaj plaws ntawm kev tawm dag zog anaerobic yog nce cov leeg nqaij, nws kuj hlawv calories thiab txhim kho cov hlab plawv.
Kev cob qhia tsis tu ncua, xws li nqa qhov hnyav, tuaj yeem pab koj nce pob txha loj thiab ceev, pab koj ntxiv dag zog rau koj cov pob txha thaum koj muaj hnub nyoog. Kev cob qhia kev tiv thaiv kuj tuaj yeem txhim kho kev tswj ntshav qab zib, pab koj lub cev siv tshuaj insulin thiab ntshav qab zib kom zoo dua. Tau kawg, kev tawm dag zog anaerobic kuj tuaj yeem ua rau koj zoo.