У чому різниця між аеробними та анаеробними вправами?

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У чому різниця між аеробними та анаеробними вправами?

Аеробні вправи – це будь-який вид “кардіо”. Під час навантажень на серцево-судинну систему частота серцевих скорочень поступово збільшуються протягом тренування. Прикладами аеробних вправ є: плавання, біг або їзда на велосипеді.

Анаеробні вправи характеризуються швидким сплеском енергії і виконуються з максимальним зусиллям за короткий час. Прикладом є: стрибки, спринт або важка атлетика.

Ваше дихання і серцевий ритм відрізняються в аеробних вправах від анаеробних. Кисень є основним джерелом енергії під час аеробних тренувань.

Під час аеробних вправ ви дихаєте швидше і глибше, ніж коли ваш серцевий ритм перебуває в стані спокою. В такий спосіб ви збільшуєте кількість кисню в крові. Частота серцевих скорочень зростає, збільшуючи приплив крові до м’язів.

Під час анаеробних вправ організм потребує значно більше енергії за короткий проміжок часу. Ваше тіло покладається на накопичені джерела енергії, а не на кисень, щоб підживлювати себе. Цей процес проходить за руйнуванням глюкози.

Ваші фітнес-цілі повинні допомогти визначити, чи потрібно включати в тренування аеробні чи анаеробні вправи. Якщо ви новачок у заняттях фізичними вправами, ви можете почати з аеробних вправ для тренування витривалості.

Якщо ви вже давно займаєтеся фізичними вправами або намагаєтеся швидко схуднути, додайте анаеробні тренування до своєї програми. Спринти або інтервальні тренування високої інтенсивності (HIIT) можуть допомогти вам досягти своїх цілей.

Переваги аеробних вправ

Аеробні вправи можуть бути корисними для вашого здоров’я, адже здатні знизити ризик серцевого нападу, діабету 2 типу, вплинути на джерела ризику інсульту.

Інші переваги аеробних вправ:

  • допоможуть вам схуднути і утримати вагу
  • знизять і нормалізують артеріальний тиск
  • збільшать витривалість і зменшать втому під час фізичних вправ
  • активізують імунну систему, роблячи вас стійкішими до простуд або грипу
  • зміцнять ваше серце
  • підвищать настрій
  • сприяють довголіттю

Ризики аеробних вправ

Аеробні вправи можуть принести користь майже кожному. Але обов’язково отримайте консультацію лікаря, якщо ви не займалися протягом тривалого часу або маєте проблеми зі здоров’ям.

Якщо ви новачок в аеробних вправах, важливо почати повільно і поступово працювати, щоб зменшити ризик травми. Наприклад, почніть з 5-хвилинної прогулянки і додайте 5 хвилин щоразу, доки не пройдете 30-хвилинну прогулянку у швидкому темпі.

Переваги анаеробних вправ

Анаеробні вправи можуть бути корисними, якщо ви прагнете наростити м’язи або схуднути. Вони можуть бути корисним, якщо ви тренувалися протягом тривалого періоду часу, і хочете перейти на наступний рівень для досягти нової мети. Також вони можуть допомогти вам підтримувати м’язову масу, коли ви старієте.

Інші переваги:

  • зміцнюють кістки
  • спалюють жир
  • сприяють росту м’язової тканини
  • підвищують витривалість для щоденних справ, таких як піші прогулянки, танці або ігри з дітьми

Ризики анаеробних вправ

Анаеробні вправи можуть здатися важкими. По шкалі від 1 до 10, яка характеризує складність, анаеробні вправи високої інтенсивності – це щось більше ніж 7. Зазвичай вони не рекомендується для початківців у фітнесі.

Отримайте консультацію лікаря перед тим, як додати анаеробні вправи до свого звичайного тренування. Працюйте з сертифікованим фітнес-тренером, який може допомогти вам створити анаеробну програму на основі вашої медичної історії та цілей.

Для тренувань, таких як HIIT і силові тренування, фітнес-тренер може також продемонструвати правильну техніку. Виконання вправ з правильною технікою важливо для запобігання травми.

Приклади аеробних вправ

Під час аеробних вправ частота серцевих скорочень буде збільшуватися протягом тренування. Приклади:

  • біг підтюпцем
  • жвава ходьба
  • плавання
  • аеробіка
  • бігові лижі
  • підйом по сходах
  • їзда на велосипеді
  • веслування

Приклади анаеробних вправ

Анаеробні вправи виконуються з максимальним зусиллям на більш короткий проміжок часу. Приклади:

  • інтервальне тренування високої інтенсивності (HIIT)
  • важка атлетика
  • художнья гімнастика
  • стрибки, присідання або стрибки з присіданням
  • спринт (під час бігу, їзди на велосипеді або плаванні)

Як часто ви повинні робити аеробні та анаеробні вправи?

Американська Асоціація серця рекомендує здоровим дорослим людям хоча б 30 хвилин аеробних вправ середньої інтенсивності принаймні 5 днів на тиждень або щонайменше 25 хвилин аеробної активності 3 дні на тиждень. Ви також можете додавати силові тренування два рази на тиждень.

Анаеробні вправи можуть виснажувати організм. За погодженням з лікарем і за допомогою сертифікованого фахівця з фітнесу, анаеробні вправи можна додавати до щотижневої програми тренувань.

Виконуйте анаеробні вправи, наприклад HIIT тренування не більше двох-трьох днів на тиждень, завжди роблячи принаймні один повний день відновлення між ними.

В підсумку

Аеробні та анаеробні вправи можуть бути корисними для вашого здоров’я. Залежно від ваших цілей і рівня підготовки, ви можете почати з аеробних вправ, таких як ходьба, біг підтюпцем і силові тренування – два-три рази на тиждень.

Якщо ви нарощуєте витривалість і силу, ви можете додати до тренування анаеробні вправи, такі як HIIT. Ці вправи можуть допомогти вам набрати м’язову масу, спалити жир і збільшити витривалість.

Перш ніж розпочати будь-яку програму тренування, зверніться до лікаря. Ви також можете працювати з сертифікованим фітнес-інструктором у своєму тренажерному залі, який може продемонструвати правильну техніку виконання вправ.

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