Ayyukan motsa jiki na motsa jiki matsakaici ne ko ƙaramin ƙarfi wanda ake yi na tsawan lokaci. A bayyane yake buƙatar numfashi don a iya gane shi, a zahiri, aerobic yana nufin "tare da oxygen" kuma yana fifita kiyaye babban bugun zuciya na tsawon lokaci. Lokacin yin aikin motsa jiki, jiki yana amfani da iskar oxygen a matsayin mai kuma yana samar da adenosine triphosphate (ATP), wanda shine babban jigon jigilar makamashi a cikin dukkan sel.
Tare da motsa jiki aerobic jiki yana cin carbohydrates da fats don haka mutane da yawa sun zaɓi waɗannan nau'ikan ayyukan lokacin da suke da burin rage nauyi. Da farko, glycogen ya karye don samar da glucose kuma daga baya, kitsen ya karye yayin da a lokaci guda akwai raguwar aiki. Ta yadda canjin mai daga glucose zuwa kitse na iya haifar da sihirin suma wanda aka sani da bango a aikace -aikacen marathon kuma yawanci yana faruwa kusan kilomita 30 ko 35.
An nuna hakan darussan ƙarfi ma suna da mahimmanci don asarar mai yayin da suke haɓaka metabolism na asali da haɓaka ikon yin motsa jiki na iska. A zahiri, ana ba da shawarar su iya shawo kan bangon da ke faruwa a cikin aikin marathon, misali.
Game da motsa jiki na aerobic yana da matukar mahimmanci yi aiki da ƙarfi kuma don wannan dole ne a auna bugun a minti daya. Mafi yawan adadin bugun jini, mafi girman ƙarfin. Anyi la'akari da cewa matsakaicin adadin amintattun bugun da ake samu a minti guda don lafiyar zuciya shine 220 ga maza da 210 ga mata da aka rage shekarun batun, don haka mutanen da suka haura shekaru 40 kada su wuce bugun 180 a minti ɗaya a yanayin maza da 170 mata.
Mafi yawan motsa jiki na aerobic
- Tafiya
- Don gudu
- Yin iyo
- Keke
- Cire
- dambe
- Aerobics, mataki da sauran azuzuwan “cardio”
- Gida
- Wasannin ƙungiya
- Aerobics na ruwa
amfanin
- Yana rage kitsen da ke tsakanin tsokoki.
- Yana rage hawan jini.
- Inganta ƙarfin ilimi da maida hankali.
- Yana fifita ƙarni na neurons (neurogenesis).
- Yana rage matakan cholesterol
- Yana rage haɗarin zuciya.
- Inganta ƙarfin zuciya.
- Taimakawa kasusuwa su sha sinadarin calcium.
- Yana tabbatar da kyallen takarda.
- Yana rage matakan adrenaline kuma, sabili da haka, yana taimakawa yaƙar damuwa.