Mmega ah? aerobic na nke anaerobic kwes?r? ?b? ak?k? d? mkpa nke usoro mmega ah? g?. Ha nwere ike inye uru ah?ike ma nyere g? aka ?n?gide na-enwe ah? ike. Ihe d? iche n'etiti ha b? ?z? ah? g? si eji ike eme ha.

G?n? b? mmega ah? aerobic?

Mmega ah? aerobic na-elekwas? anya n'?kwalite ?r? obi na akpa ume. Okwu b?? "aerobic" p?tara "nwere oxygen", ebe ? b? na ?d? mmega ah? a na-enweta site na ikuku oxygen ? na-eku ume na-akwalite ya.
Mgbe ? na-eme mmega ah?, akwara g? ch?r? oxygen ka ukwuu iji n?gide na-agaghar?, ikike ibu oxygen nke ?bara g? na-abawanye nway? nway? iji kwek?? na ike mmega ah? g?, nke na-eme ka obi g? na-ar? elu ma na-eku ume ka ? d?kwuo omimi ma na-eme ngwa ngwa. N'otu oge ah?, ?z?z? aerobic na-eme ka obere ar?a ?bara gbasaa iji nye oxygen kar?a nye nnukwu akwara g?, d? ka aka g?, ?kw? g?, na úkwù g?.
Mgbe ? na-eme mmega ah? aerobic, ? kwes?r? itinye uche na ya ruo ihe d? ka nkeji iri at? ma ? b? kar?a. Ihe omume a g?nyere mmeghar? ah? ugboro ugboro, na-aga n'ihu.

?d? mmega ah? aerobic

O nwere ike na ? maara ?f?d? ihe at? nke mmega ah? aerobic. Nd? ?kachamara na-at? aro ka ? na-eme ?d? mmega ah? nd? a ruo opekata mpe ?kara awa, ugboro at? ruo asaa kwa izu. Mmega ah? aerobic g?nyere:

??gba ?s? ma ? b? ?gba ?s?
?Ije ije, ?kachas? n'?s? ?s? d? elu
?Igwu mmiri
??kw? ?gb? mmiri
??gba ígwè ma ? b? ?gba ígwè
?Eriri ?w? elu
?Nz??kw? aerobics
??gba ski
??r?go steep?
??gba egwu
?Iji igwe cardio d?ka treadmill ma ? b? elliptical

? b?r? na ? ka na-amalite mmega ah? cardio, ma ? b? ? b?r? na ? mebegh? mmega ah? ruo oge ?f?d?, malite nway? nway?. Mee ka ah? kpoo ?k? ruo nkeji ise ruo iri, na-ebuli ?s? ah? ka ? na-aga. Mgbe ? gbas?r? ah? ?k?, gbal?a ma ? d?kar?a ala nkeji ise nke ihe omume ah?p?tara. Kwa ?b?ch?, tinye obere oge na usoro mmega ah? g?, na-ebuli ?s? ah? ka ? na-aga. Jide n'aka na ? tinyere oge izu ike, d? ka ?ga ije ma ? b? ?gbat? ah?.

G?n? b? mmega ah? anaerobic?

Mmega ah? anaerobic na-adaberekar? na mmebi nke ike echekwara n'ime akwara kama inye oxygen n'oge mmega ah?. N'ad?gh? ka mmega ah? aerobic, nke b? mmega ah? na-aga n'ihu, mmega ah? anaerobic anagh? ad?te aka na ?kwa d? elu, ? na-ejikar? eriri akwara nke nwere ike ?gbak?ta ngwa ngwa maka obere oge mmega ah? siri ike.
Mmega ah? anaerobic na-adaberekar? na mmebi nke ike echekwara n'ime akwara kama inye oxygen n'oge mmega ah?. N'ad?gh? ka mmega ah? aerobic na-aga n'ihu, mmega ah? anaerobic anagh? ad?te aka na ?kwa d? elu, ? na-ejikar? eriri akwara nke nwere ike ?gbak?ta ngwa ngwa maka obere oge mmega ah? siri ike.
N'ozuzu, mmega ah? anaerobic ekwes?gh? ?gafe nkeji ab?? ruo at?, n'ihi na akwara ga-agw? ike, mee ka ike gw?, ma ch?? izu ike. Oge d? n'etiti na-enye akwara ohere izu ike ma nye nd? na-eme mmega ah? ohere ?gbanwe iku ume ha. Ozugbo emechara ya, ? nwere ike ?gbanwe site na usoro ezumike gaa na mmega ah? aerobic.
Mmega ah? anaerobic ? ga-anwale g?nyere ?gba ?s?, ibuli ibu, ?w? elu elu, na ?z?z? oge d? elu. A na-at? aro mmega ah? nd? a iji mee ka nha na ike d?kwuo elu ma na-emep?ta "mmet?ta mgbe ?k? gas?r?." A na-akp? ya Excessive Post-Exercise Oxygen Consumption (EPOC), afterburn na-enyere aka ?gba ?k? kalori kar?a mgbe emechara mmega ah? siri ike.

?d? Mmega Ah? Anaerobic

Isi ihe mere e ji eme mmega ah? anaerobic b? ime ka akwara d?kwuo mma. Mgbe oge mmega ah? na-aga n'ihu gas?r?, ike na oke akwara g? ga-aka mma nke ?ma site na ?gbat? ah?, mkp?k? ah?, na mmebi n'oge ?z?z?.
Ihe at? nke mmega ah? anaerobic g?nyere:

??z?z? oge d? elu (HIIT)
?Ibu ibu
?Nd? na-eme ka mmad? nwee obi ?t?, d?ka ?w? elu na ?gba ?s?
?Plyometrics

Mgbe ? na-eme mmega ah? anaerobic, ? na-akwali ah? g? ka ? r?? ?r? n'ogo kachas? elu nke mgbal? g?. A na-ewere mmega ? b?la d? n'?kwa a nke na-anagh? ebu oxygen gaa na akwara d? ka anaerobic.
Iji malite mmega ah? anaerobic, d? ka ibuli ibu, kpoo ah? ?k? ruo nkeji ise, ma ? b? ?ga ije, ?gbat? ah?, ma ? b? ?gba ?s?. Malite site n'?r? ?r? buru ibu nke akwara g?, d? ka ogwe aka na ?kw?.
Mee otu ugboro ruo ugboro at? nke ugboro asat? ruo iri na ise. Ibu ar? ? h??r? kwes?r? ?d? ar? nke na site na ugboro ugboro ikpeaz?, akwara g? d? njikere ?kw?s?. H?r? mmega ah? asat? ruo iri d? iche iche ? ga-eme. Mgbe nke ah? gas?r?, mee ka ah? j?? oyi site n'?gbat?.
Uru Ah?ike nke Mmega Ah? Aerobic
Uru kachas? mkpa nke mmega ah? aerobic b? mmet?ta ? na-enwe n'ah?ike obi. Mmega ah? aerobic mgbe niile nwere ike ime ka obi na akpa ume g? sie ike ma egosila na ? na-egbochi ?r?a obi ruo n'ókè ?f?d?.
N'otu oge ah?, mmega ah? aerobic nwere ike ibelata ohere nke ?malite ?r?a nd? ?z?, g?nyere:

??r?a kansa
??r?a shuga
??kp?kp? ?kp?kp?
?Oke ibu
??bara mgbali elu
??r?a strok
??r?a metabolic

Mmega ah? aerobic nwekwara ike inyere g? aka ijikwa ibu g?, na-enyere g? aka ?n?gide na-enwe ma ? b? belata ibu na mgbakwunye na nri d? mma. ? nwekwara ike ime ka ?n?d? g? ka mma, mgbe ? na-eme mmega ah?, ah? g? na-ewep?ta endorphins - kem?kal? d? n'?b?r? nke na-eme ka ? nwee ah? iru ala, nke nwere ike inyere g? aka izu ike ma nwee ike ibute ?ra ka mma.

Uru Ah?ike nke Mmega Ah? Anaerobic

? b? ezie na uru kachas? d? na mmega ah? anaerobic b? ?bawanye oke akwara, ? na-erekwa kalori ma na-eme ka ah? ike obi ka mma.
?z?z? iguzogide ?r?a mgbe niile, d?ka ibuli ibu ar?, nwere ike inyere g? aka ?bawanye ibu na njup?ta ?kp?kp?, na-enyere g? aka ime ka ?kp?kp? g? sie ike ka ? na-aka nká. ?z?z? iguzogide ?r?a nwekwara ike ime ka njikwa shuga d? n'?bara ka mma, na-enyere ah? g? aka iji insulin na shuga d? n'?bara nke ?ma. N'ezie, mmega ah? anaerobic nwekwara ike ime ka ? nwee ah? iru ala.