Iyo inonzi anaerobic zone yekushanda nesimba ndeye 80% kusvika kune 90% yepamusoro yepamusoro yemoyo . Mwoyo inotema paminiti kusvika kune ino inoparadzaniswa nezera uye imwe yehutano hwehutano. Pano nharaunda yekuedza, uri kufema zvikuru uye hazvibviri kutaura mumitsara yakazara.
Pronunciation: an-er-oh-bic zone (noun)
Uyewo Anozivikanwa Se: Nzvimbo yeChibvumirano
Kazhinji Misspellings: anarobic, anairobic, anerobic
Anaerobic Exercise Zone
Iyi nzvimbo ye simba-simba guru rinokwanisa kushandiswa kuvaka yako mwoyo / mapapu simba. Mune vanaerobic zone, muviri unopisa makoriki akawanda asi kunyanya kubva kumahydrohydrates pane mafuta. Pakati pe80-90% yepamusoro yepamusoro yemoyo wako, 15% yemakori ako akapiswa munzvimbo ino mafuta, 1% mapuroteni uye 85% ma carbohydrates.
I-Anaerobic energy systems inoshanda pasina oxygen (iyo inoreva zvinoreva anaerobic zvachose). Vanopisa kuburikidza neAATP uye vozoenda kune anaerobic glycolysis , vachishandiswa glucose uye glycogen yehuni neavo inoberekwa ye lactate. Mutumbi unobvisa lactate sezvaunouita, asi kana iwe uri kusika zvakanyanya kupfuura zvingasunungurwa kubva mumisungo iri kudzidziswa, wave wasvika pane vanaerobic pachigaro chako. Kushandisa muanaerobic zone inozivikanwa se lactate chikumbaridzo chekudzidzira, uye kana yaitwa nenzira yakarurama inofungidzirwa kutungamirira kune yakakwirira yekubata mararamiro.
Iyo yakagadzirwa nelactate inonzwika semasuru inopisa uye kusuruvara kuneta.
Kune mutambi wemoyo murefu, kana iwe unogona kuwedzera chivako chako chemalasi, zvinoreva kushivirira kwako kuchavandudza uye iwe uchakwanisa kurwisana nokuneta.
Iyi nzvimbo yakasimba inovandudza VO2 yakakwirira (iyo yakanyanya kuwanda ye okisijeni inogona kudya panguva yekurovedza muviri). Izvi zvinotungamirira kuvandudzire mwoyo / mapapu cardiorespiratory system.
Nharaunda uye Mamiriro Okudzidziswa muAnaerobic Zone
Nharaunda yevanaerobic inowanzosvika kuburikidza ne-high-intensive exercise sezvinoita kumhanya, mabhasikoro kana kushambira nekukurumidza. Zvakaoma kusvika parutivi urwu kuburikidza nekufamba uri woga, kunyange zvazvo racewalkers inogona kuzviita. Izvi zvinogona kuitwa munguva yekudzidziswa nekuputika kwekukwirira kwepamusoro kushandura nemabasa mashoma, zvakadai sekufamba / kumhanya nguva.
Basa reThreshold rinouya mumhando miviri, zvichida kuve nekushanda kwekushanda kwepamusoro pamitambo yepamwoyo mukati rose kana nguva dzepamusoro uye zvakaderera. Ikutanga ndeyekudzidzira kwemazuva, apo mushure mehondo iwe unowedzera kukurumidza iwe kusvika iwe uri pamusoro pe80% yepamusoro yepamusoro yemwoyo uye ugare pane iyo maminitsi makumi maviri kana kupfuura usati wapera.
Rudzi rwechipiri rwekuvhara chikumbaridzo rune nguva shomanana muanaerobic zone. Chimwe chekushanda kwakadaro chingava kutanga kutonhora, ndokukurumidzira kusvika kune anaerobic zone kwemaminitsi masere, zvishoma nezvishoma kudzokera kune nyore nyore kweminiti, kukurumidza kudzokera kunzvimbo yevanaerobic, uye kudzokorora katatu kusvika mana.
Anaerobic Exercise
Kutsvaira kwakakurumidza kwemishupa inotenderera pane vanaerobic energy systems. Mukurovedza simba, kumhanyira uye kushandura misungo iyi inoshandiswa. Izvo zvinoputika zvemuviri wemabasa hazvina nguva yakakwana yekusimudza mwoyo yekutengesa asi vanoshandisa mishonga 'anaerobic energy systems.