Menene Bambancin Aerobic da Anaerobic?

Wadatacce

• Aerobic vs. anaerobic
• Fa'idojin motsa jiki
• Hadarin aikin motsa jiki
• Amfanin motsa jiki na anaerobic
• Hadarin aikin motsa jiki
• Misalan wasan motsa jiki
• Misalan motsa jiki na anaerobic
• Sau nawa ya kamata ku yi aerobic vs. anaerobic motsa jiki?
• Awauki

Aerobic vs. anaerobic

Motsa jiki mai motsa jiki kowane irin yanayi ne na motsawar zuciya ko “cardio.” Yayin da ake sanyaya jijiyoyin zuciya, numfashinka da bugun zuciyarka suna ƙaruwa na tsawan lokaci. Misalan motsa jiki na motsa jiki sun hada da tsalle-tsalle na ruwa, gudu, ko tuka keke.

Ayyukan motsa jiki suna haɗuwa da saurin kuzari kuma ana yin su a iyakar ƙoƙari na ɗan gajeren lokaci. Misalan sun hada da tsalle, tsere, ko dagawa mai nauyi.

Numfashinka da bugun zuciyarka sun banbanta a cikin ayyukan aerobic da na anaerobic. Oxygen shine babban tushen kuzarin ku yayin wasan motsa jiki.

Yayin aikin motsa jiki, kuna numfasawa da sauri fiye da lokacin da bugun zuciyarku yake hutawa. Kuna kara yawan oxygen a cikin jini. Yawan bugun zuciyarka ya hau, yana ƙaruwa da jini zuwa tsokoki da komawa huhu.

Yayin aikin motsa jiki, jikinka yana buƙatar kuzari kai tsaye. Jikinka ya dogara da tushen makamashi da aka adana, maimakon iskar oxygen, don mai da kansa. Wannan ya hada da watsewar glucose.

Manufofinku na motsa jiki ya kamata su taimaka wajen tantance ko ya kamata ku shiga aikin motsa jiki ko motsa jiki. Idan kun kasance sabon motsa jiki, kuna so ku fara da ayyukan motsa jiki don haɓaka ƙarfin hali.

Idan kun kasance kuna motsa jiki na dogon lokaci ko kuna ƙoƙari ku rasa nauyi da sauri, ƙara motsa jiki na anaerobic a cikin aikinku na yau da kullun. Gudun gudu ko horo na tazara mai ƙarfi (HIIT) na iya taimaka muku cimma burin ku.

Fa'idojin motsa jiki

Aikin motsa jiki na iya bayar da fa'idodi da yawa don lafiyar ku, gami da rage haɗarin bugun zuciya,, ko a.

Sauran fa'idodin motsa jiki na motsa jiki sun haɗa da:

• zai iya taimaka maka rasa nauyi da kiyaye shi
• na iya taimakawa ragewa da sarrafa hawan jini
• na iya kara maka karfi da rage kasala yayin motsa jiki
• yana kunna garkuwar jiki, yana mai baka damar kamuwa da mura ko mura
• yana karfafa zuciyar ka
• yana inganta yanayi
• na iya taimaka maka rayuwa fiye da waɗanda ba sa motsa jiki

Hadarin aikin motsa jiki

Aikin motsa jiki na iya amfani da kusan kowa. Amma sami amincewar likitanka idan kun kasance ba ku aiki ba na dogon lokaci ko kuna rayuwa tare da yanayin rashin lafiya.

Idan kun kasance sababbi ga motsa jiki, yana da mahimmanci ku fara sannu a hankali kuma kuyi aiki a hankali don rage haɗarin rauni. Misali, fara da tafiya na mintina 5 a lokaci guda kuma kara minti 5 kowane lokaci har sai kun kai minti 30 na tafiya mara kyau.

Amfanin motsa jiki na anaerobic

Motsa jiki na Anaerobic na iya zama mai amfani idan kuna neman gina tsoka ko rasa nauyi. Hakanan zai iya zama da fa'ida idan ka daɗe kana motsa jiki, kuma kana neman turawa ta wani filin motsa jiki ka sadu da wata sabuwar manufa. Hakanan yana iya taimaka maka kiyaye ƙwayar tsoka yayin da kuka tsufa.

Sauran fa'idodin sun haɗa da:

• karfafa kasusuwa
• kone kitse
• yana gina tsoka
• yana ƙara ƙarfi don ayyukan yau da kullun kamar yin yawo, rawa, ko wasa da yara

Hadarin aikin motsa jiki

Motsa jiki na Anaerobic na iya zama da wahala a jikinku. A kan sikelin 1 zuwa 10 don tsinkayen aiki, babban aikin anaerobic yana komai sama da bakwai. Yawanci ba a ba da shawarar don masu farawa masu dacewa.

Samun yardar likitanka kafin ƙara motsa jiki na anaerobic zuwa aikinka na yau da kullun. Yi aiki tare da ƙwararren ƙwararren ƙwararren likita wanda zai iya taimaka muku ƙirƙirar shirin anaerobic dangane da tarihin lafiyarku da burin ku.

Don motsa jiki kamar HIIT da horarwa mai nauyi, ƙwararren mai ƙwarewa zai iya nuna dabarun motsa jiki daidai. Yin wasan motsa jiki tare da dabarun dacewa yana da mahimmanci don hana rauni.

Misalan wasan motsa jiki

Yayin ayyukan motsa jiki, zaku motsa manyan tsokoki a cikin hannuwanku, ƙafafu, da kwatangwalo. Hakanan bugun zuciyar ka zai hau na tsawon lokaci.

Misalan wasan motsa jiki sun hada da:

• guje guje
• brisk tafiya
• ragowar ninkaya
• rawa aerobic, kamar Zumba
• tseren ƙetare
• hawa bene
• keke
• elliptical horo
• kwale-kwale

Misalan motsa jiki na anaerobic

Ana yin atisayen Anaerobic a iyakar ƙoƙari don ɗan gajeren lokaci. Misalan sun hada da:

• babban horo na tazara (HIIT)
• dauke nauyi mai nauyi
• calisthenics, kamar plyometrics, tsalle squats, ko akwatin tsalle
• Gudu (yayin gudu, keke, ko iyo)

Sau nawa ya kamata ku yi aerobic vs. anaerobic motsa jiki?

Heartungiyar Heartungiyar Zuciya ta Amurka ta ba da shawarar manya masu ƙoshin lafiya su sami aƙalla minti 30 na motsa jiki na motsa jiki aƙalla kwanaki 5 a mako, ko aƙalla minti 25 na aikin motsa jiki mai ƙarfi 3 kwana a mako. Hakanan zaka iya ƙarawa cikin ƙarfin horo sau biyu a mako don zagaya abubuwan yau da kullun.

Ayyukan motsa jiki na iya zama haraji a jiki. Tare da amincewar likita da taimakon ƙwararren ƙwararren ƙwararren ƙwarewa, ana iya ƙara darussan anaerobic cikin aikin motsa jiki na mako-mako.

Yi aikin motsa jiki kamar aikin motsa jiki na HIIT ba fiye da kwana biyu ko uku a kowane mako ba, koyaushe yana ba da aƙalla kwana guda cikakkiyar dawowa tsakanin-tsakanin.

Awauki

Ayyukan motsa jiki da na anaerobic na iya zama da amfani ga lafiyar ku. Dogaro da manufofin ku da ƙimar lafiyar ku, zaku iya farawa da motsa jiki na motsa jiki kamar tafiya, motsa jiki, da ƙarfin horo sau biyu zuwa uku a mako.

Yayinda kake haɓaka ƙarfin hali da ƙarfi, zaku iya ƙarawa a cikin ayyukan anaerobic kamar HIIT da plyometrics. Wadannan darussan zasu iya taimaka maka samun tsoka, ƙona kitse, da haɓaka ƙarfin motsa jiki.

Kafin fara kowane aikin motsa jiki, bincika likitanka. Hakanan zaka iya aiki tare da ƙwararren ƙwararren ƙwararren ƙwararre a gidan motsa jikin ka ko cibiyar ku na gari waɗanda zasu iya ba da shawarar mafi kyawun al'amuran ku.