Ake sibheke ukuthi yini ukuzivocavoca kwe-aerobic ne-anaerobic, ukuthi bahluke kanjani nokuthi bangazisebenzisa kanjani ngcono impilo yesifo sikashukela. Imisipha yethu yakhiwe ngemicu emide. Lapho uhlelo lwezinzwa lunikeza isibonakaliso, le micu isisivumelwano, futhi ngenxa yalokho umsebenzi wenziwa - umuntu uphakamisa izinsimbi noma unyakazisa umzimba wakhe esikhaleni. Izicubu zemisipha zingathola uphethroli kusetshenziswa izinhlobo ezimbili ze-metabolism - aerobic noma anaerobic. I-Aerobic metabolism yilapho kuthatha i-glucose encane ne-oxygen eningi ukukhiqiza amandla. I-Anaerobic metabolism isebenzisa i-glucose eningi yamandla, kodwa cishe ngaphandle komoya-mpilo.
I-Aerobic metabolism isebenzisa imicu yemisipha eyenza umsebenzi ngomthwalo omncane, kepha isikhathi eside. Le micu yemisipha ibandakanyeka lapho senza ukuzivocavoca kwe-aerobic - ukuhamba, i-yoga, ukugijimela, ukubhukuda noma ukuhamba ngebhayisikile.
I-Fibers ethola amandla ngokusebenzisa i-anaerobic metabolism ingenza umsebenzi obalulekile, kepha hhayi isikhathi eside, ngoba ishesha ukukhathala. Badinga amandla amaningi futhi ngaphezu kwalokho, ngokushesha, ngokushesha okukhulu kunenhliziyo ekwazi ukudonsa igazi ukuhambisa umoya-mpilo. Ukubhekana nemisebenzi yabo, bayakwazi ukukhipha amandla cishe ngaphandle komoya-mpilo, besebenzisa i-anaerobic metabolism ekhethekile. Imisipha yabantu ingxube yemicu yemisipha, eminye yayo isebenzisa i-aerobic metabolism, kanti eminye isebenzisa i-anaerobic metabolism.
Njengombana kubhaliwe eendabeni zethu ezikulu, "I-Physical Education for Diabetes," kungcono ukuhlanganisa ukuzivocavoca kwe-aerobic ne-anaerobic ukushintshana njalo ngosuku. Lokhu kusho namuhla ukuqeqesha uhlelo lwezinhliziyo, futhi kusasa ukwenza izivivinyo ze-anaerobic. Funda izindatshana ezithi "Ungaluqinisa Kanjani uhlelo lwezinhliziyo ngokumelene nokuhlaselwa yinhliziyo" kanye nethi "Ukuqina Kwesifo Sikashukela" ngemininingwane engaphezulu.
Ngokwe-theoretic, ukuzivocavoca okuyi-anaerobic kuphela okufanele kukhulise kakhulu ukuzwela kwamangqamuzana ukungena ku-insulin ngohlobo 2 sikashukela, ngoba kudala ukukhula kwemisipha. Ekusebenzeni, zombili izinhlobo ze-anaerobic ne-aerobic zomsebenzi womzimba ziphatha kahle iziguli ezinesifo sikashukela sohlobo 2. Ngoba ngaphansi kwethonya lesiko lomzimba, inani labathutha “ushukela” landa ngaphakathi kwamaseli. Ngaphezu kwalokho, lokhu kwenzeka hhayi kuphela kumaseli emisipha, kodwa futhi nesibindi. Ngenxa yalokhu, ukusebenza kwe-insulin, kokubili emijungeni, nakulokho okuveza amanyikwe, kuyanda.
Ezigulini ezinesifo sikashukela sohlobo 1 nohlobo 2, ngenxa yemfundo yokuzivocavoca, isidingo se-insulin siyancipha. Ezigulini ezingama-90 zeziguli ezinesifo sikashukela sohlobo 2, imfundo engokomzimba yithuba lokushiya ngokuphelele imijovo ye-insulin ngenkathi uqhubeka nokugcina ushukela ojwayelekile. Yize kusengaphambili singanikezi iziqinisekiso kunoma ngubani ukuthi kuzokwazi "ukugxuma" kusuka ku-insulin. Khumbula ukuthi i-insulin yi-hormone eyinhloko ekhuthaza ukukhuluphala. Lapho ukunqwabelana kwayo egazini kwehla kuya kokujwayelekile, ukuthuthukiswa kokukhuluphala kuyanqandwa, futhi umuntu uqala ukwehla isisindo kalula.
Izici ze-anaerobic metabolism
I-Anaerobic metabolism ikhiqiza imikhiqizo esetshenziswayo (i-lactic acid). Uma beqongelela emisipha esebenzayo esebenzayo, babangela izinhlungu ngisho nokukhubazeka kwesikhashana. Esimweni esinjalo, ngeke nje uphoqelele imicu yezicubu ukuba iphinde ingene futhi. Lokhu kusho ukuthi sekuyisikhathi sokuthatha ikhefu. Lapho isicubu siphumula futhi siphumula, khona-ke imikhiqizo yakhona iyasuswa, igezwe ngegazi. Lokhu kwenzeka ngokushesha ngemizuzwana embalwa. Ubuhlungu buhamba ngokushesha, futhi nokukhubazeka.
Ubuhlungu buhlala isikhathi eside, okubangelwa ukuthi imicu ethile yemisipha yonakaliswa ngenxa yomthwalo osindayo.
Ubuhlungu bemisipha yendawo kanye nobuthakathaka ngemuva kokuzivocavoca kuwuphawu olukhona lokuzivocavoca kwe-anaerobic. Lokhu kwehliwa kwenzeka kuphela kwimisipha ebisebenza. Akufanele kube khona imisipha yokugunda noma izinhlungu esifubeni. Uma izimpawu ezinjalo zivele ngokuzumayo - lokhu kubi, futhi kufanele uthintane nodokotela ngokushesha.
Sifaka ohlwini lokuzivocavoca kwe-anaerobic:
- ukuphakamisa isisindo;
- Amakati
- bacindezele;
- begijima emagqumeni;
- ukugoqa noma ukubhukuda;
- ukukhwela ibhayisekili phezulu egqumeni.
Ukuthola umphumela okhulayo kulezi zivivinyo, kunconywa ukuthi kwenziwe ngokushesha, kakhulu, ngomthwalo omkhulu. Kufanele uzwe ubuhlungu obukhethekile emisipha, okusho ukuthi lapho belulama, bazoqina. Kubantu abasesimweni esibi somzimba, ukuzivocavoca kwe-anaerobic kuyingozi ngoba kungavusa ukushaya kwenhliziyo. Ezigulini ezinesifo sikashukela sohlobo 1 noma uhlobo 2, izinkinga zibeka imingcele eyengeziwe ekusebenzeni ngokomzimba okwedlulele. Ukuzivocavoca i-aerobic kuphephe kakhulu kune-anaerobic, futhi ngasikhathi sinye akusebenzi kangako ekulweni nesifo sikashukela. Yize kunjalo, uma ifomu lomzimba likuvumela, kungcono ukuhlanganisa zombili izinhlobo zoqeqesho.
Ukuzivocavoca kwe-aerobic kwenziwa ngejubane elincane, ngomthwalo omncane, kepha bazama ukuqhubeka isikhathi eside ngangokunokwenzeka. Ngesikhathi sokuzivocavoca kwe-aerobic, umoya-mpilo unakekelwa kwimisipha esebenzayo. Ngokuphambene nalokho, ukuzivocavoca kwe-anaerobic kwenziwa ngokushesha okukhulu, ngomthwalo obalulekile, ukudala isimo lapho izicubu zintula khona umoya-mpilo. Ngemuva kokwenza izivivinyo ze-anaerobic, izicubu zemisipha zidwengulwa ngokwengxenye, kodwa bese zibuyiselwa kungakapheli amahora angama-24. Ngasikhathi sinye, isisindo sazo siyakhula, nomuntu abe namandla.
Kukholelwa ukuthi phakathi kokuzivocavoca kwe-anaerobic, ukuphakamisa izinsimbi (ukuqeqeshwa kuma-simulators ejimini) kuwusizo kakhulu. Ungaqala ngokulandelayo: iqoqo lokuzivocavoca ngama-dumbbells akhanyayo ezigulini ezibuthaka kakhulu ezinesifo sikashukela. Le nkampani yathuthukiswa e-United States ngokukhethekile abanesifo sikashukela abasesimweni esibi somzimba, kanye nabahlali basemakhaya asebekhulile. Ukuthuthuka kwesimo sempilo seziguli ezikwenzile kwavela okukhulu.
Ukuphikiswa kokuzivocavoca ukuphakamisa isisindo, ama-squats kanye nama-push-ups. Esihlokweni esithi "Ukuqina kokuqina sikashukela," sichaza ukuthi kungani ukuzivivinya okunjalo kudingekile uma ufuna ukuphila impilo ephelele. Njengoba uqonda, akunakwenzeka ukwenza ukuzivocavoca kwe-anaerobic isikhathi eside ngaphandle kwekhefu. Ngoba izinhlungu ezisezimisheni ezingaphansi kwengcindezi ziba ababekezeleleki. Futhi, izicubu ezibuthakathaka nokukhubazeka komzimba kukhula emisipha yokusebenza, okwenza kungakwazi ukuqhubeka nokuzivocavoca.
Yini okufanele uyenze esimweni esinjalo? Kunconywa ukwenza umsebenzi wokuzivocavoca iqembu elilodwa lemisipha, bese ushintshela komunye ukuzivocavoca okuzobandakanya eminye izicubu zomzimba. Ngalesi sikhathi, iqembu lomsipha langaphambili liphumule. Isibonelo, yenza squats kuqala ukuqinisa imilenze, bese ucindezela-ups ukuthuthukisa izicubu zesifuba. Ngokufanayo nokuphakamisa isisindo. Ejimini kuvame ukuba nama-simulators amaningi athuthukisa amaqembu ehlukene emisipha.
Kukhona indlela yokuqeqesha uhlelo lwenhliziyo usebenzisa ukuzivocavoca kwe-anaerobic. Umqondo uwukugcina ukushaya kwenhliziyo yakho ngaso sonke isikhathi. Ukuze wenze lokhu, ushintsha ngokushesha kusuka kokuvivinya umzimba uye komunye, kuyilapho unganikeli inhliziyo ikhefu. Le ndlela ilungele abantu abafanelekile. Kuqala ahlolwe ngudokotela wezinhliziyo. Ingozi enkulu yokuhlaselwa yisifo senhliziyo! Ukuqinisa uhlelo lwezinhliziyo nokulwa nokuhlaselwa yisifo senhliziyo, kungcono ukuzijwayeza umzimba isikhathi eside nge-aerobic. Ikakhulu, Wellness okuphumuzayo run. Basiza ngempumelelo ukulawula isifo sikashukela futhi baphephe kakhulu.
