Ukuvivinya umzimba nge-Aerobic kuyimisebenzi ephakathi nendawo noma ephansi yokwenza okwenziwa isikhathi eside. Idinga ngokuphelele umoya ukuze ukwazi ukufezeka, empeleni, i-aerobic isho "ngomoya-mpilo" futhi ithanda ukugcinwa kokushaya kwenhliziyo okuphezulu isikhathi eside. Lapho wenza ukuzivocavoca nge-aerobic, umzimba usebenzisa i-oxygen njengophethiloli futhi ukhiqiza i-adenosine triphosphate (ATP), okuyiyona nto eyinhloko yokuhambisa amandla kuwo wonke amaseli.
Ngokuzivocavoca kwe-aerobic umzimba udla ama-carbohydrate namafutha abantu abaningi kangaka bakhetha lezi zinhlobo zemisebenzi lapho benomgomo wokwehlisa isisindo. Ekuqaleni, i-glycogen idilizwa ukuze ikhiqize i-glucose futhi kamuva, amafutha aphulwa ngenkathi ngesikhathi esifanayo kuncipha ekusebenzeni. Kangangoba ukushintsha kukaphethiloli ukusuka ku-glucose ukuya emafutheni kungaveza ukuquleka okwaziwa njengodonga lapho kuqhutshwa umjaho webanga elide futhi ngokuvamile kwenzeka cishe amakhilomitha angama-30 noma angama-35.
Kubonisiwe lokho izivivinyo zamandla nazo zibalulekile ukulahlekelwa kwamafutha njengoba bekhulisa i-basal metabolism futhi bathuthukise ikhono lokwenza izivivinyo ze-aerobic. Eqinisweni, banconywa ukuthi bakwazi ukunqoba udonga olwenzeka kumkhuba we-marathon, isibonelo.
Endabeni yokuzivocavoca kwe-aerobic kubaluleke kakhulu sebenza ngomfutho futhi kulokhu kufanele kulinganiswe amabhithi ngomzuzu. Uma likhulu inani lama-pulsations, kukhulu ukuqina. Kucatshangwa ukuthi inani eliphezulu lokushaywa okuphephile ngomzuzu wenhliziyo enempilo ngu-220 kwabesilisa kanye nama-210 kwabesifazane kukhishwe iminyaka yesifundo, ngakho-ke abantu abangaphezu kweminyaka engama-40 akufanele badlule ukushaya okungu-180 ngomzuzu kwabesilisa kanye no-170 abesifazane.
Izivivinyo eziyisisekelo kakhulu ze-aerobic
– Hamba
- Zogijima
- Ukubhukuda
– Ukuhamba ngebhayisikili
- I-Remo
– Isibhakela
- I-Aerobics, isinyathelo kanye namanye amakilasi eqembu "e-cardio".
– Ekhaya
- Imidlalo yeqembu
- I-aerobics yamanzi
Izinzuzo
- Yehlisa amafutha angaphansi kwesikhumba atholakala phakathi kwemisipha.
- Yehlisa umfutho wegazi.
- Ithuthukisa amandla engqondo nokugxila.
- Ithanda ukukhiqizwa kwama-neurons (neurogenesis).
- Yehlisa amazinga e-cholesterol
- Yehlisa ingozi yenhliziyo.
- Ithuthukisa umthamo we-cardiopulmonary.
- Isiza amathambo amunce i-calcium.
- Iqinisa izicubu.
- Yehlisa amazinga e-adrenaline, ngakho-ke, isiza ukulwa nengcindezi.