Zochita zolimbitsa thupi za aerobic ndi zapakatikati kapena zotsika kwambiri zomwe zimachitika kwa nthawi yayitali. Amafunikira mpweya kuti athe kukwaniritsidwa, kwenikweni, aerobic amatanthauza "ndi oxygen" ndipo imathandizira kukonza kugunda kwa mtima kwakukulu kwa nthawi yayitali. Pochita masewera olimbitsa thupi, thupi limagwiritsa ntchito mpweya monga mafuta ndipo limapanga adenosine triphosphate (ATP), yomwe ndi chinthu chachikulu choyendetsa mphamvu m'maselo onse.
Ndi masewera olimbitsa thupi thupi limadya chakudya chamafuta ndi mafuta anthu ambiri amasankha zochita zamtunduwu akakhala ndi cholinga chochepetsa thupi. Poyamba, glycogen imathyoledwa kuti ipange shuga ndipo pambuyo pake, mafuta amathyoledwa pamene panthawi imodzimodziyo pamakhala kuchepa kwa ntchito. Moti kusintha kwamafuta kuchokera ku shuga kupita kumafuta kumatha kupangitsa kukomoka komwe kumatchedwa khoma pamachitidwe a marathon ndipo nthawi zambiri kumachitika mozungulira ma kilomita 30 kapena 35.
Zawonetsedwa kuti kuchita masewera olimbitsa thupi ndikofunikira chifukwa cha kutayika kwa mafuta pamene akuwonjezera kagayidwe ka basal ndikuwongolera luso lochita masewera olimbitsa thupi. Ndipotu, akulimbikitsidwa kuti athe kugonjetsa khoma lomwe limapezeka muzochita za marathon, mwachitsanzo.
Pankhani ya masewera olimbitsa thupi ndikofunikira kwambiri gwirani ntchito mwamphamvu ndipo chifukwa cha izi kugunda kwa mphindi imodzi kuyenera kuyezedwa. Kuchuluka kwa ma pulsations, kumapangitsanso mphamvu. Zikuganiziridwa kuti kuchuluka kwa kumenyedwa kotetezeka pamphindi pamtima wathanzi ndi 220 kwa amuna ndi 210 kwa akazi kuchotsera zaka za phunzirolo, kotero anthu opitilira zaka 40 sayenera kupitilira kumenyedwa kwa 180 pamphindi pa amuna ndi 170 akazi.
Zochita zolimbitsa thupi zoyambira kwambiri
- Yendani
- Kuthamanga
- Kusambira
- Kupalasa njinga
- Remo
– nkhonya
- Aerobics, masitepe ndi makalasi ena amtundu wa "cardio".
– Kunyumba
- Masewera amagulu
- Aquagym
ubwino
- Amachepetsa mafuta omwe amapezeka pakati pa minofu.
- Amachepetsa kuthamanga kwa magazi.
- Bwino luso nzeru ndi ndende.
- Imakondera mtundu wa ma neuron (neurogenesis).
- Amachepetsa cholesterol
- Amachepetsa chiopsezo cha mtima.
- Bwino cardiopulmonary mphamvu.
- Amathandiza mafupa kuyamwa calcium.
- Imakhazikitsa minofu.
- Amachepetsa ma adrenaline motero, amathandizira kuthana ndi kupsinjika.