Indawo yokuzivocavoca i-aerobic ukuqina lapho umzimba wakho usebenzisa uhlelo lwayo lwe- aerobic metabolism ukukhiqiza amandla avela ku-fat and glycogen. Ihlukanisa ukuhlukanisa phakathi kokuvivinya umzimba nokulinganisela okukhulu. Ngokuvamile, kufanele usebenzise amaqembu akho amakhulu ama-muscle ngokuqhubekayo, ikakhulukazi imilenze, ukuletha isilinganiso senhliziyo phezulu kule ndawo. Imisebenzi ye-Aerobic ihlanganisa ukugijima, ukuhamba okusheshayo , ukuhamba ngebhayisikili, ukubhukuda nokugwedla.
- Ezisetshenziswa ezisetshenziswa ezindaweni ezinhlanu zenhliziyo , i-Aerobic Zone yi-zone 3, kusuka ku-70-80% yesilinganiso senhliziyo yakho esiphezulu. Kuyinkokhelo yenhliziyo lapho ungaqhubeka khona umzamo wokuzikhandla isikhathi eside futhi uthole izinzuzo zokuthuthukisa ukukhuthazela kwengqondo yakho.
- Incazelo ebanzi yendawo ye-aerobic ivela ku-40% kuya ku-85% yenani eliphezulu lenhliziyo. Phakathi kwalolu hlu olubanzi usebenzisa i-aerobic metabolism ngesikhathi sokuzivocavoca umzimba futhi umzimba awudingi ukushintshela ekusetshenzisweni kwemithi e-anaerobic . Ngokuzivocavoca kwe-cardio, ufuna ukuba ngaphakathi kule ndawo ebanzi.
Lokho Okukuzwayo
Ukuze ubhekwe njengama-aerobic, wenza umzamo omkhulu weqembu lomzimba wamasipha imizuzu engu-10 noma ngaphezulu. Uphefumula kakhudlwana kunokujwayelekile ukufaka oksijeni edingekayo ekusebenzeni kwe-aerobic umzimba, kodwa awuphefumli ngokuphelele.
- Indawo ye-aerobic ingaphezulu kwendawo yokuzivocavoca ngamandla (50% kuya ku-70% yenani eliphezulu lenhliziyo, elingafinyelelwa ngokuhamba okusheshayo.
- Kungaphansi kwesigaba esinamandla (70% - 85% wezinga eliphezulu lenhliziyo) elingatholakala ngokusebenza noma ukugijima .
Izinzuzo Zokusebenzisa Kuzo
Le ndawo yokuqina ihle kakhulu ekwenzeni inani nenani lemithambo yegazi emisipha futhi ithuthukise ukuphumula kwamaphaphu. Umzimba wakho uyakwazi ukuthwala i-oxygen eyengeziwe emisipha yakho futhi ususe imikhiqizo yamfucuza.
Wena futhi uzoba namafutha agciniwe agcinwe amafutha, okuyinto efiselekayo kulabo abafuna ukunciphisa amafutha omzimba futhi banciphise isisindo.
Izintela Zezinhliziyo endaweni ye-Aerobic
Esikhathini sencazelo ye-five-zone, indawo ye-aerobic yintengo yenhliziyo ephakathi kuka-70-80% yesilinganiso senhliziyo yakho esiphezulu. Yindawo lapho usebenzise khona ngokulinganisela ukuze ube namandla. Ku-70-80% yesilinganiso senhliziyo yakho esiphezulu , ama-50% wekhalori lakho elishisiwe kule ndawo amafutha, 1% amaprotheni futhi 50% ama-carbohydrate.
I-Heart Rate Zone Calculator
Inani elikhulu lenhliziyo lihluka ngobudala, ubulili nesimo sezemidlalo. Ngenxa yalezi zilinganiso zenhliziyo eziphezulu kuphela ezisuselwa eminyakeni yobudala, lezi zigaba ziyoba endaweni ye-aerobic uma izinga lokushaya kwenhliziyo lakho lingu-60:
I-Aerobic Zone Heart Heart Rates
Ubudala | I-MHR | Indawo ye-Aerobic BPM |
| 25 | 195 | 136-156 bpm |
| 30 | 190 | 133-152 bpm |
| 35 | 185 | 129-148 bpm |
| 40 | 108 | 125-144 bpm |
| 45 | 175 | 122-140 bpm |
| 50 | 170 | 118-136 bpm |
| 55 | 165 | 115-132 bpm |
| 60 | 160 | 112-128 bpm |
| 65 | 155 | 108-124 bpm |
| 70 | 150 | 105-120 bpm |
I-Metabolism
Uyakwazi ukuzivocavoca kule ndawo isikhathi eside, kuqala ukusebenzisa i-glycogen yamandla bese emva kwemizuzu engaba ngu-40, ugciniwe. Ngisho nabantu abanezidumbu ezinamafutha banamafutha amaningi agciniwe, ngaphandle uma bebulawa yindlala. Yingakho ungenza umsebenzi wokukhuthazela isikhathi eside endaweni ye-aerobic.
Ungagcwalisa ama-carbohydrate ngenkathi usebenzisa indawo ye-aerobic ukugcina ukutholakala kuyatholakala kumisipha yakho.