Pono nā ho?oikaika kino aerobic a me anaerobic i ?āpana ko?iko?i o kāu hana ho?oikaika kino. Hiki iā lāua ke hā?awi i nā pono olakino a kōkua iā ?oe e noho olakino. ?O ka ?oko?a ma waena o lāua ?o ke ?ano o ka ho?ohana ?ana o kou kino i ka ikehu e hana ai iā lākou.

He aha ka ho?oma?ama?a Aerobic?

Ho?oikaika ka ho?oikaika kino aerobic i ka ho?oikaika ?ana i ka hana cardiopulmonary. ?O ke ?ano o ka hua?ōlelo "aerobic" ?o ia ho?i "me ka oxygen", ?oiai ua ho?oulu ?ia kēia ?ano ho?oikaika kino e ka oxygen āu e loa?a ai mai ka hanu ?ana.
Ke ho?oikaika kino ?oe, pono kou mau ?i?o i ka oxygen hou a?e e noho ai i ka ne?e ?ana, a pi?i mālie ka hiki ke lawe i ka oxygen o kou koko e kūlike me ka ikaika o kāu ho?oikaika kino, kahi e pi?i ai ka helu o kou pu?uwai a hohonu a wikiwiki ho?i kou hanu ?ana. I ka manawa like, ho?onui ka ho?oma?ama?a aerobic i nā kī?aha koko li?ili?i e hā?awi i ka oxygen hou a?e i kāu mau hui ?i?o nui, e like me kou mau lima, nā wāwae, a me nā ?ūhā.
I ka hana ?ana i ka ho?oikaika kino aerobic, pono ?oe e ho?ā?o no ka li?ili?i he 30 mau minuke a ?oi aku paha o ka hana. Ho?okomo pū ?ia kēia hana i ka ne?e mau a hana hou ?ia.

Nā ?Ano o nā Ho?oma?ama?a Aerobic

?O ka mea paha ua kama?āina ?oe i kekahi mau hi?ohi?ona o nā ho?oma?ama?a aerobic. Paipai nā loea e hana ?oe i kēia ?ano ho?oma?ama?a no ka li?ili?i he hapalua hola, ?ekolu a ?ehiku mau manawa i kēlā me kēia pule. ?O nā ho?oma?ama?a aerobic:

?Holo a holo mālie paha
?Ke hele wāwae nei, ?oiai ma ka wikiwiki
??Au?au ?ana
?Hoe ?ana
?Ka?a paikikala a i ?ole ka holo paikikala
?Lele kaula
?Aerobics ?anu?u
?He?e hau
?Pi?i ?ana i ke alapi?i
?Hula
?Ke ho?ohana nei i nā mīkini cardio e like me ka treadmill a i ?ole elliptical

Inā ?oe e ho?omaka wale ana me ka cardio, a inā ?a?ole ?oe i ho?oikaika kino i kekahi manawa, e ho?omaka mālie. E ho?omehana no 5 a 10 mau minuke, e ho?onui i ka wikiwiki i kou hele ?ana. Ma hope o kāu ho?omehana ?ana, e ho?ā?o no 5 mau minuke o ka hana i koho ?ia. I kēlā me kēia lā, e ho?ohui i kahi manawa li?ili?i i kāu hana ho?oikaika kino, e ho?onui i ka wikiwiki i kou hele ?ana. E hō?oia e ho?okomo i nā manawa ho?omaha, e like me ka hele wāwae a i ?ole ke kīko?o ?ana.

He aha ka ho?oma?ama?a anaerobic?

?O ka ho?oikaika kino anaerobic e hilina?i nui ?ia ana i ka haki ?ana o ka ikehu i mālama ?ia i loko o nā ?i?o ma mua o ka lako o ka oxygen i ka wā o ka ho?oikaika kino. ?A?ole e like me ka ho?oikaika kino aerobic, ?o ia ho?i ka ho?oikaika kino mau, he pōkole ka manawa o ka ho?oikaika kino anaerobic i nā pae ikaika ki?eki?e, a ho?ohana pinepine ia i nā olonā ?i?o e hiki ke ?ūlū koke no nā pahū pōkole o ka ho?oikaika kino ki?eki?e.
?O ka ho?oikaika kino anaerobic e hilina?i nui ?ia ana i ka haki ?ana o ka ikehu i mālama ?ia i loko o nā ?i?o ma mua o ka lako o ka oxygen i ka wā o ka ho?oikaika kino. ?A?ole e like me ka ho?oikaika kino aerobic mau, he pōkole ka manawa o ka ho?oikaika kino anaerobic i nā pae ikaika ki?eki?e, a ho?ohana pinepine ia i nā olonā ?i?o e hiki ke ?ūlū koke no nā pahū pōkole o ka ho?oikaika kino ki?eki?e.
?O ka ma?amau, ?a?ole pono e ?oi aku ka ho?oikaika kino anaerobic ma mua o ?elua a ?ekolu mau minuke, no ka mea, e luhi nā ?i?o, e nāwaliwali, a pono ka ho?omaha. ?Ae nā wā ho?omaha i nā ?i?o e ho?omaha a hiki i nā mea ho?oikaika kino ke ho?oponopono i ko lākou hanu ?ana. Ke pau, hiki iā ?oe ke ho?ololi mai ka wā ho?omaha i ka ho?oikaika kino aerobic.
Nā ho?oma?ama?a anaerobic e ho?ā?o ai e komo pū me ka holo wikiwiki, ka hāpai kaumaha, ka lele ki?eki?e, a me ka ho?oma?ama?a waena ikaika ki?eki?e. Mana?o ?ia kēia mau ho?oma?ama?a e ho?onui i ka nui a me ka ikaika o nā ?i?o me ka hana ?ana i kahi "hopena afterburn." ?Ike ?ia ?o Excessive Post-Exercise Oxygen Consumption (EPOC), kōkua ka afterburn i ka puhi ?ana i nā calorie hou a?e ma hope o ka hana ikaika.

Nā ?Ano o nā Ho?oma?ama?a Anaerobic

?O ke kumu nui o ka ho?oikaika kino anaerobic ka ho?onui ?ana i ka nui o nā ?i?o. Ma hope o kekahi manawa o ka ho?oma?ama?a mau ?ana, e ho?omaika?i maika?i ?ia kou ikaika a me kou nui o nā ?i?o ma o ka ho?olō?ihi ?ana, ka ?ūlū ?ana, a me ka hō?ino ?ana i ka wā o ke a?o ?ana.
?O nā hi?ohi?ona o nā ho?oma?ama?a anaerobic:

?Ho?oma?ama?a wā ki?eki?e (HIIT)
?Ka hāpai kaumaha
??O Calisthenics, e like me nā lele a me nā squats
?Nā Plyometrics

Ke hana ?oe i ka ho?oikaika kino anaerobic, ho?oikaika ?oe i kou kino e hana ma kāu pae ki?eki?e loa o ka ho?oikaika ?ana. ?O kēlā me kēia hana ma kēia pae ?a?ole e lawe i ka oxygen i nā ?i?o ua mana?o ?ia he anaerobic.
No ka ho?omaka ?ana i kahi ho?oikaika kino anaerobic, e like me ka hāpai kaumaha, e ho?omehana no 5 mau minuke, e hele wāwae ana, e kīko?o ana, a i ?ole e holo wikiwiki ana. E ho?omaka ma ka hana mua ?ana i kāu mau hui ?i?o nui, e like me nā lima a me nā wāwae.
E hana i 1 a 3 mau seti o 8 a 15 mau hana hou. Pono nā kaupaona āu e koho ai e kaumaha loa a hiki i ka hana hou hope loa, ua mākaukau kou mau ?i?o e ho?ōki. E koho i ?ewalu a ?umi mau ho?oma?ama?a like ?ole e hana ai. Ma hope, e ho?oma?alili ma ke kīko?o ?ana.
Nā Pōmaika?i Ola o ka Ho?oikaika Kino Aerobic
?O ka pōmaika?i nui o ka ho?oikaika kino aerobic ka hopena i ke olakino cardiovascular. Hiki i ka ho?oikaika kino aerobic mau ke ho?oikaika i kou pu?uwai a me kou mau māmā a ua hō?ike ?ia e pale aku i nā ma?i pu?uwai i kekahi ?ano.
I ka manawa like, hiki i ka ho?oikaika kino aerobic ke hō?emi i kou manawa kūpono e ho?omohala i nā ma?i ?ē a?e, e like me:

?Ka ma?i ?a?ai
?Ma?i diabetes
??Osteoporosis
?Momona
?Ke koko ki?eki?e
?Hahau
??O ka ma?i metabolic

Hiki i ka ho?oikaika kino aerobic ke kōkua iā ?oe e ho?okele i kou kaumaha, e kōkua ana iā ?oe e mālama a hō?emi paha i ke kaumaha ma waho a?e o kahi papa?ai olakino. Hiki iā ia ke ho?omaika?i i kou ?ano, a i kou ho?oikaika kino ?ana, ho?oku?u kou kino i nā endorphins - nā kemika i loko o ka lolo e ho?omaha ai ?oe, hiki ke kōkua iā ?oe e ho?omaha a alaka?i paha i ka hiamoe maika?i.

Nā Pōmaika?i Ola o ka Ho?oikaika Kino Anaerobic

?Oiai ?o ka pōmaika?i nui o ka ho?oma?ama?a anaerobic ka ho?onui ?ana i ka nui o nā uaua, puhi pū ia i nā calorie a ho?omaika?i i ka pono cardiovascular.
?O ke a?o kū?ē mau, e like me ka hāpai ?ana i nā mea kaumaha, hiki ke kōkua iā ?oe e ho?onui i ka nui a me ka pa?a o ka iwi, e kōkua ana iā ?oe e ho?oikaika i kou mau iwi i kou wā ?elemakule. Hiki i ke a?o kū?ē ke ho?omaika?i i ka kaohi ?ana i ke kō koko, e kōkua ana i kou kino e ho?ohana i ka insulin a me ke kō koko me ka ?oi aku ka maika?i. ?Oia?i?o, hiki i ka ho?oikaika kino anaerobic ke ho?olilo iā ?oe i mea maika?i.