Aerobic exercise zone ndiyo kushandiswa kwomuviri wako kushandisa aerobic metabolism system kubudisa simba kubva kumafuta uye glycogen. Inoparadzanisa kupatsanurana pakati pekuenzanisa uye kushingaira kwekudzidzira muviri. Muzvizhinji, unofanira kushandisa masimba ako makuru mushure mekunge, kunyanya makumbo, kuti uwedzere mwoyo kusvika munzvimbo ino. Mabasa anonzi Aerobic anosanganisira kumhanya, kufamba nokukurumidza , mabhasikoro, kushambira, uye kutamba.
- Muchigadziro chinoshandisa nhanho dzemitengo yemoyo mishanu , nzvimbo yeAerobic ndiyo nzvimbo 3, kubva pa70-80% yepamusoro yepamusoro pamwoyo. Icho chiyero chemwoyo apo iwe unogona kuramba uchiita basa rekushanda kwenguva yakareba uye kuwana zvakabatsiro zvekuvandudza moyo wako une moyo murefu.
- Tsanangudzo yakawanda yeaerobic zone inobva ku40% kusvika ku 85% yepamusoro yepamusoro pamwoyo. Munharaunda iyi yakakura iwe uri kushandisa aerobic metabolism panguva yekurovedza muviri uye muviri haufaniri kutenderera kune anaerobic metabolism . Nokuda kwekurovedza muviri, iwe unoda kunge uri munharaunda iyi yakakura.
Zvainonzwa Sezvakaita
Kuti uonekwe kuti uri anerobic, uri kuita zvakasimba musimba reboka musangano kwemaminitsi gumi kana kupfuura. Iwe uri kufema zvakanyanya kupfuura zvaunowanzoita mukati memoya yeidiki inodiwa kuti uwane aerobic metabolism, asi iwe hausi zvachose uchifema.
- Inzvimbo yeaerobic iri pamusoro pekuenzanisa-kunyanisa maitiro (50% kusvika 70% yepamusoro-kati yemhepo, iyo inogona kuwanikwa nekufamba kwenguva.
- Icho chiri pasi penhare-yakasimba nzvimbo (70% - 85% yepamusoro yepamusoro yemwoyo) iyo inogona kuwanikwa kuburikidza nekushanda kana kukwikwidzana .
Batsirwa Rokushandisa mazviri
Iyi inzvimbo yakasimba yakakosha pakuwedzera nhamba nekukura kwemidziyo yeropa mumisungo uye kunatsiridza mapapu emhepo. Mumuviri wako unokwanisa kutakura oksijeni yakawanda kumisungo yako uye kubvisa zvinodhaka.
Iwewo uchave uchipisa mafuta akachengeterwa mafuta, izvo zvinodiwa kune avo vanoda kutapudza mafuta emuviri uye kurasikirwa nehutemi.
Heart Rates muAerobic Zone
Mune tsanangudzo shanu-yenzvimbo, nzvimbo yeaerobic inomutengo wemwoyo pakati pe 70-80% yehuwandu hwemwoyo wako. Ndiyo nzvimbo yaunenge uchidzidzira paunonyoresa kuti uwedzere simba. Pakati pe70-80% yepamusoro-soro yemwoyo wako , 50% yemakori ako akapiswa munzvimbo ino mafuta, 1% mapuroteni uye 50% ma carbohydrates.
Heart Rate Zone Calculator
Maximum mwoyo yehutano yakasiyana nemakore, hutano uye mutambo wechimiro. Nokuda kweizvi moyo yepamusoro inongororwa nezera, mazamu aya aizenge ari munharaunda yeaerobic kana kupera kwemoyo wako 60:
Aerobic Zone Heart Moyo
Age | MHR | Aerobic Zone 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 |
Metabolism
Iwe unokwanisa kushandisa muviri munzvimbo iyi kwenguva yakareba, kutanga uchishandisa glycogen simba uye, shure kwemaminitsi makumi mana, mafuta akachengetwa. Kunyange vanhu vane miviri yakaonda ine mafuta akawanda akachengetwa, kunze kwekuti vaine nzara. Ichi ndicho chikonzero iwe unogona kuita kutsungirira muviri kwenguva yakareba mu-aerobic zone.
Iwe unogona kuzadza ma carbohydrates paunenge uchishanda munzvimbo ye aerobic kuti uchengetedze kuwanikwa kunowanikwa kumatumbo ako.