An aerobic exercise inzira yekurovedza muviri umo simba rinodiwa pakuita rinopihwa zvakanyanya ne aerobic metabolism.Exercise mutoro uye kushandiswa kweokisijeni hukama hwemutsara oxygen metabolism mamiriro ekurovedza muviri.Mukuita kwekuita aerobic exercise, kutorwa kweokisijeni yemuviri uye kushandiswa kuchengetedza kusimba kwesimba kunoratidzwa nekushomeka kwekuita maekisesaizi uye kwenguva refu.
Aerobic Exercise yakakamurwa kuita nzira mbiri:
1. Uniform aerobic: pakumhanya kweyunifomu uye kwakamisikidzwa kweimwe nhambo, kurova kwemwoyo kunosvika paukoshi hwakati hunenge husingachinji, chiitiko chenguva dzose, uye chakafanana chekurovedza muviri.Semuenzaniso, yakagadziriswa kumhanya uye kuramba kweiyo treadmill, bhasikoro, kusvetuka tambo, nezvimwe.
2.Variable-speed aerobic: muviri unokurudzirwa nemutoro wepamusoro wemwoyo kuitira kuti simba remuviri rinopesana nelactic acid rivandudzwe.Kana kurova kwemoyo kusati kwadzokera kumatanho akanyarara, chikamu chinotevera chekudzidzisa chinoitwa.Izvi zvinodzokorora kudzidziswa kwekukurudzira kakawanda, zvichiwedzera huwandu hwemapapu.Sezvo cardio-kufema kusimba kunowedzera, iwo maximal oxygen uptake level inowedzerawo zvakanyanya.Zvichienderana iyo yunifomu aerobic lift ichave yakakura uye yakakwirira kushanda nesimba.Semuenzaniso, kusiyanisa kumhanya kumhanya, tsiva, HIIT, nezvimwe.
Mabasa ekurovedza muviri:
1. Inovandudza cardiopulmonary function.Panguva yekurovedza muviri, nekuda kwekudhonzwa kwemhasuru uye kudiwa kwesimba rakawanda uye okisijeni, kudiwa kweokisijeni kunowedzera, uye huwandu hwematsimba emoyo, huwandu hweropa rinotumirwa pakumanikidza, huwandu hwekufema, uye chiyero chemapapu. kuderera kunowedzera.Saka kana kurovedza muviri kwacho kuchienderera mberi, tsandanyama dzinobata kwenguva yakareba, uye mwoyo nemapapu zvinofanira kushanda nesimba kuti zvipe mweya weokisijeni kumamhasuru, pamwe chete nokutakura tsvina iri mutsandanyama.Uye ichi chinoramba chichidiwa chinogona kuvandudza kutsungirira kwemoyo nemapapu.
2. Kuvandudza chiyero chekurasikirwa kwemafuta.Chiyero chemoyo ndicho chinoratidza chakananga chekubudirira uye kusimba kwekurovedza muviri aerobic, uye kudzidziswa chete kunosvika pakuremerwa kurasikirwa kwemoyo kwakakwana.Chikonzero chikuru chekupisa mafuta ndechekuti aerobic exercise ndiyo inopedza zvakakora zvemukati muhuwandu hwenguva semaekisesaizi ese.Aerobic Exercise inotanga kudya glycogen mumuviri uyezve inoshandisa mafuta emuviri kupa simba rekushandisa.
Nguva yekutumira: Mar-24-2023