?O Aerobic lāua?o Aerobic a me Anaerobic e lilo i mea nui i ka hana ma?amau o kāu hana ma?amau. Hiki iā lākou ke hā?awi i nā pōmaika?i olakino a kōkua iā?oe e noho mālie. ?O ka?oko?a ma waena o lākou?o ke ala e ho?ohana ai i kou kino e hana i ka ikaika e hana iā lākou.

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

?O ka ho?oma?ama?a Aerobic e hana ana i ka ho?onui?ana i ka hana cardiommonary hana. ?O ka hua'ōlelo "Aerobic"?o ia ho?i "me ka oxygen", e like me kēia?ano hana e ho?opili?ia e ka oxygen e loa?a ai ka hanu.
Ke ho?oma?ama?a nei?oe, e pono ai kou mau?uhane i ka oxygen e noho i ka ne?e?ana o kāu?ano, a me kou hanu?ana i ke?ano o kāu?ano. Ua like ho?i, ma ka hō?oia?ana iā Andericic e ho?oma?ama?a ana i nā kī?aha li?ili?i e lawelawe ana i nā oxukesgegegegegegegelelo i kahi nui o nā hui lehulehu e ho?opuka hou aku i nā'ūhou nui a?e i ka le?ale?a like hou, nā wāwae.
I ka wā e hana ai i ka hana aerobic, pono?oe e makemake i ka li?ili?i ma kahi o 30 mau minuke a keu paha. Loa?a kēia hana i ka hana hou?ana, ka ne?e mau?ana.

Nā?ano hana o Aerobic

?O nā manawa e?ike?ia ana?oe me kekahi mau hi?ohi?ona o nā ho?oma?ama?a aerobic. Mana?o nā mea loea e hana?oe i kēia mau?ano hana no ka hapa li?ili?i o ka hapalua hola,?ekolu a?ehiku mau manawa i kēlā me kēia pule. Loa?a nā ho?oma?ama?a Aerobic:

?Holo a i?ole jogging
??O ka hele?ana,?oi aku ka nui o kahi pace brisk
??Au?au
?Rowning
?Cycling a bikini paha
?Lele i ke kaula
?Nā Aerobics
?Skow
?Pi?i pi?i
?Hīmeni
?Me ka ho?ohana?ana i nā mīkini cardio e like me kahi treadmill a i?ole elliptical

Inā?oe e ho?omaka ana me ka cardio, a inā?a?ole?oe i hana i kahi manawa, e ho?omaka mālie. E hō?olu?olu no 5 a 10 mau minuke, e?ohi ana i ka pace i kou hele?ana. Ma hope o kāu mahana, e like me ka li?ili?i ma kahi o 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 hana hana, e?ohi ana i ka pace i kou hele?ana. E hō?oia e ho?okomo i nā manawa malo?o, e like me ka hele?ana a i?ole ka hele?ana.

He aha ke?ano o ka hana hana anaerobic?

Ua hā?awi mua?o Anaerobic Exem ma mua o ka haki?ana o ka ikaika i mālama?ia i loko o nā'ōpū ma mua o ka hopena o ka oxygen i ka wā o ka hana. ?A?ole makemake?o Arobic Ho?olaha,?o ia ka ho?omau?ana i ka ho?oma?ama?a?ana, ua hiki ke ho?ohana?o Anaubic i nā pae ki?eki?e, a ho?ohana pinepine ia i nā pae ki?eki?e o ka ho?oma?ama?a ki?eki?e.
Ua hā?awi mua?o Anaerobic Exem ma mua o ka haki?ana o ka ikaika i mālama?ia i loko o nā'ōpū ma mua o ka hopena o ka oxygen i ka wā o ka hana. ?A?ole like me ka ho?omau?ana i ka ho?oma?ama?a aerobic, ua pōkole?o Anaubic i nā pae ki?eki?e, a ho?ohana pinepine ia i nā kūlana ko?iko?i no ka hana pōkole ki?eki?e.
?O ka ma?amau,?o ka ho?oma?ama?a Ana Moroibic?a?ole e?oi aku ma mua o?elua a?ekolu mau minuke, e like me nā minorom, e no?ono?o pono, a pono ho?i e ho?omaha. E?ae nā intervals i nā mea e ho?omaha ai a?ae i nā mea ho?oma?ama?a e ho?oponopono i ko lākou hanu. Ua ho?opau?ia, hiki iā?oe ke ho?ololi i ke koena o ka ho?omaha ho?omaha ma Aerobic ho?oma?ama?a.
Ho?ohui?o Anaerobic e ho'ā?o ai e ho?opili me ka swinnoting, kaupaona, ki?eki?e o ka holo?ana a me ke ki?eki?e o ke?ano. Hō?ike?ia kēia mau ho?oma?ama?a e ho?onui i ka nui o ka muscle a me ka ikaika i ka wā e hana ana i kahi "ma hope o ka hopena." Ua?ike?ia e like me ka nui o ka ho?ohana?ana i ka ho?ohana?ana i ka oxygen-ho?oma?ama?a?ana (epoc), e kōkua ana ma hope o ka puhi?ana i nā calories ma hope o ka hana nui.

Nā?ano hana o nā ho?oma?ama?a anaerobic

?O ke kumu nui o ka hana Anaerobic e ho?onui i ka nui o ka'ōpū. Ma hope o kahi manawa o ka ho?omau mau?ana, a ho?omaika?i?ia kāu ikaika a me ka nui ma mua o ka ho?onui?ana, a me ka hō?ino?ana i ke a?o?ana.
Nā hi?ohi?ona o nā ho?oma?ama?a anaerobic e loa?a:

?Ke a?o?ana i ka ho?oma?ama?a ki?eki?e
?Kaupaona
?Nā calsthesics, e like me nā lele a me nā squats
?Plyometrics

Ke hana?oe i ka hana Anaerobic, ke pana aku nei?oe i kou kino e hana ma kāu ki?eki?e ki?eki?e o ka ho?oikaika. ?O kekahi hana ma kēia pae?a?ole e lawe i ka oxygen i nā'ōpū i mana?o?ia e no?ono?o?ia?o Aeroerobic.
E ho?omaka i kahi hana hana Anaerobic, e like me ke kaumaha, e like me ke kaumaha, mahana no 5 mau minuke, e hele ana paha. E ho?omaka ma ka hana?ana i nā pū?ulu nui o kou mau pūpū nui, e like me nā wāwae a me nā wāwae.
Hana i 1 a 3 mau ho?onohonoho o 8 a 15 mau ho?oponopono. ?O nā kaupaona āu e koho ai e lawa ai ka kaumaha ma ka hope hope, ua mākaukau kou mau?uhane e pani. E koho?ewalu a?umi mau ho?oma?ama?a e hana ai. Mahope iho o ka hele ana, elalo me ke kau ana.
Loa?a nā ola olakino o ka ho?oma?ama?a Aerobic
?O ka pōmaika?i nui loa o ka ho?oma?ama?a aerobic ka hopena o ka hopena ma ke olakino cardiovascular. Hiki i ka ho?oma?ama?a Aerobic ma?amau ke hana i kou pu?uwai a me ka ikaika ikaika a ua hō?ike?ia e pale i ka ma?i na?au i kahi ākea.
I ka manawa like, hiki i ka ho?oma?ama?a aerobic ke hō?emi i kāu mau manawa o ke kūkulu?ana i nā ma?i'ē a?e, me nā:

?Kamālua
?NA MANAOLE
?Kauwe OstosoePosois
?O ka oi
?Ke koko koko ki?eki?e
?Sroke
?Metabolic syndrome

Hiki ke kōkua?o Aerobic e kōkua iā?oe e ho?okele i kāu paona, ke kōkua?ana iā?oe e mālama a ho?opau paha i ke kaupaona?ana i kahi mea?ai olakino. Hiki iā ia ke ho?omaika?i i kou kino, a ke ho?okō?oe, e ho?oku?u i kou kino i nā hāme?a e ho?olō?ihi ai iā?oe, a hiki ke kōkua iā?oe e hiamoe maika?i.

?O nā pōmaika?i olakino no ka ho?oma?ama?a anaelorbic e ho?oma?ama?a

?Oiai?o ka pōmaika?i nui loa o ka hana?o anaerobic e ho?onui ana i ka nui o ka nui o ka nui, e ho?opau pū ana na?e
?O ke a?o?ana ma?amau, e like me ke kaupaona?ana, hiki ke kōkua iā?oe e ho?onui ai i nā iwi haipule a me nā?ano nui, e kōkua iā?oe e ho?oikaika iā?oe i kou mau iwi me kou makahiki. Hiki ke ho?omaika?i hou i ke a?o?ana i ke kahe koko koko, ke kōkua?ana i kou kino i ka ho?ohana?ana i ka insulin a me ke kō koko. ?O ka?oia?i?o, hiki i ka ho?oma?ama?a Anaerobic ke hō?olu?olu iā?oe.