Imyitozo yo mu kirere

Imyitozo yo mu kirere nuburyo bwo gukora imyitozo aho imbaraga zisabwa mubikorwa zitangwa cyane cyane na metabolism yo mu kirere.Imyitozo ngororamubiri no gukoresha ogisijeni ni umurongo ugereranya umwuka wa ogisijeni metabolism uko ukora imyitozo.Mugihe cyo gukora imyitozo yindege, gufata ogisijeni yumubiri no kuyikoresha kugirango igumane imbaraga zirangwa nuburemere buke bwimyitozo nigihe kirekire.

Imyitozo yo mu kirere igabanijwemo uburyo bubiri:

1. Indege imwe ya aerobic: ku muvuduko umwe kandi uhamye mugihe runaka, umuvuduko wumutima ugera ku gaciro runaka hafi guhoraho, ugereranije bisanzwe, kandi bibaho imyitozo ngororamubiri.Kurugero, umuvuduko uhamye no guhangana na podiyumu, igare, umugozi wo gusimbuka, nibindi.

2.Ibihe byihuta byindege: umubiri uterwa imbaraga numutwaro mwinshi wumutima kuburyo ubushobozi bwumubiri wa anti-lactique bwumubiri bugenda bwiyongera.Iyo umuvuduko wumutima utagarutse kurwego rutuje, imyitozo ikurikira irakorwa.Ibi bisubiramo imyitozo yo gukangura inshuro nyinshi, byongera ubushobozi bwibihaha.Mugihe umutima-wubuhumekero wiyongera, urwego ntarengwa rwo gufata ogisijeni narwo rwiyongera cyane.Ugereranije kuzamura indege imwe bizaba binini kandi binini cyane.Kurugero, umuvuduko uhinduka kwiruka, guterana amakofe, HIIT, nibindi

Imikorere y'imyitozo yo mu kirere:

1. Kuzamura imikorere yumutima.Mugihe c'imyitozo ngororamubiri, kubera kugabanuka kw'imitsi no gukenera ingufu nyinshi na ogisijeni, icyifuzo cya ogisijeni cyiyongera, n'umubare w'ubwonko bw'umutima, umubare w'amaraso yoherejwe ku gitutu, umubare uhumeka, ndetse n'urwego rw'ibihaha kugabanuka biriyongera.Iyo rero imyitozo ikomeje, imitsi igabanuka igihe kirekire, kandi umutima nibihaha bigomba gukora cyane kugirango ogisijene igere kumitsi, ndetse no gutwara imyanda mumitsi.Kandi iki cyifuzo gikomeje kirashobora kunoza kwihangana kumutima nibihaha.

2. Kunoza igipimo cyo gutakaza ibinure.Igipimo cy'umutima nicyo kimenyetso cyerekana neza imbaraga nimbaraga zimyitozo ngororamubiri, kandi imyitozo gusa igera kumubyibuho ukabije umuvuduko wumutima urahagije.Impamvu nyamukuru yo gutwika amavuta nuko imyitozo ya aerobic ari imyitozo itwara ibinure byinshi mugihe kingana nimyitozo yose.Imyitozo ya aerobic ibanza kurya glycogene mu mubiri hanyuma ikoresha amavuta yumubiri kugirango itange ingufu.