לידה,אהבה,צונאמי,מלחמה בפתח,סופות טורנאדו ,פייסבוק וירוחם…נכון יש מילים בחיי היום יום שנשמעות כל כך גרנדיוזיות ומפוצצות שבלתי ניתן להתעלם מהן? אחת חשובה ומשמעותית היא האירובי!
כמה שאלות שיש לשאול על האירובי.מה זה אירובי בכלל ,איך אפשר לעשות אותו על הצד החיובי והיעיל ביותר,האם ניתן לרזות ולרדתבמשקל גם ללא האירובי? עד כמה אירובי תורם לאורח חיים בריא?האם אירובי יציל אותך מההתחממות הגלובלית, האה לא..!
אירובי – על מה ולמה?
אירובי היא פעילות גופנית אשר ניתן להתמיד בה לאורך זמן מסויים ובעצימות מסויימת – פעילויות אשר נחשבות כאירוביות : הליכה, ריצה, אופניים, שחייה, הליכונים למינהם וכו'. כמעט כל אדם בריא יכול לבצע אירובי,כמובן יש להתאים את רמת האימון לרמת המתאמן.
האירובי יכול לשפר לנו לא רק את הכושר הגופני והסיבולת,אלא גם את הבריאות. בנאדם מאומן, דופק המנוחה שלו יהיה נמוך מאשר בנאדם לא מאומן – מה שאומר שלחץ הדם יורד, מה שאומר שאותו אדם מאומן מרוויח הון,ומתחיל תהליך של אורח חיים בריא!
מהו דופק מטרה,ואיך אני מחשב אותו?
כאשר מאמן נותן למאומן שלו להגיע לדופק מטרה מסויים, המאמן מצפה מאותו מאומן לממש את מטרותיו של המאומן בפעילות הספציפית בה הוא עוסק.
אני אישית לא ממליץ לעבוד עם דופק מטרה מהסיבה שאף שיטת מדידה לא תהיה מדוייקת,אם הייתי ממליץ לבנאדם להשתמש בדופק מטרה זה היה אך ורק לספורטאים, שהם כבר כמובן עושים זאת ללא המלצתי.
שמעתי שככל שהאחוז מהדופק המירבי נמצא בטווח נמוך -בינוני,כך אנו שורפים יותר שומן.. קודם כל דופק מירבי – קצב הלב המהיר ביותר שאדם יכול להגיע אליו(אצל כל אחד זה מתשנה בהתאם לנתונים).
הנוסחה היבשה לחישוב דופק מירבי:
גברים: גיל – 220
נשים: גיל – 226
הנוסחא היא מאוד בסיסית וכוללנית.
את מבינה,
הרבה אנשים, חלקם אנשי מקצוע, טוענים שפעילות בעצימות של 65% מהדופק המירבי הכי יעילה לשריפת השומן, נכון בטווח זה הגוף שלנו משתמש בשומן כמקור אנרגיה עיקרי, אימון בעצימות גבוהה ידרוש מהגוף שלנו להשתמש בגליקוגן(פחמימות) כמקור אנרגיה עיקרי.
הבעיה מתחילה כאשר אנו נכנסים לעומק העניין,ככל שעצימות האימון(הדופק)עולה, כך גם הגוף שלנו משקיע יותר אנרגיה על מנת לעמוד בדרישות – מה שאומר שאנו נשרוף יותר קלוריות.
על מנת שתביני על מה אני מדבר ,דמייני לך שאת עכשיו קוראת ספר,או רואה סרט או אפילו נוסעת באוטו (דוגמא לא טובה?), מקור האנרגיה העיקרי של הגוף הוא השומן – במצב כזה הגוף שלנו משתמש במאגרי השומן.
שימי לב, זה חשוב,
יחד עם זאת כמות הקלוריות אשר נשרפות לא באמת מספיקה על מנת לראות שינוי כלשהו,אותו הדבר יקרה כאשר תעברי לאימון,ותעשי את אותו הדבר בעצימות בינונית – בשביל באמת לראות שינוי משמעותי בשריפת השומן את תצטרכי ללכת/לרוץ המון זמן, מהסיבה שבעצימויות נמוכות בינוניות נשרפות מעט קלוריות ביחס לאימון בעצימויות גבוהות.
שורה תחתונה,
אם את עושה אימוני אירובי על מנת לשרוף שומן,תשכחי את המיתוס של "דופק בינוני יעיל יותר לשריפת שומן" ותשתדלי לרוץ בעצימות גבוהה לאורך זמן שבו ניתן להתמיד ולשמור על הדופק.
דרך אגב גם לאחר האימון המטבוליזם שלנו עובד ושורף קלוריות ,ככל שהאימון היה עצים יותר – נעשה בדופק גבוה יותר, כך נשרוף יותר קלוריות לאחר האימון.
אירובי לנשים – מהו הסוג המומלץ?
נתחיל ונאמר שאין שום הבדל בין גברים ונשים בבחירת ביצוע סוג אירובי כזה או אחר
יחד עם זאת יש חוגים כמו – חיטוב ועיצוב, אירובי קיקבוקס, זומבה ועוד,שסוג אימונים זה מושך יותר את האוכלוסיה הנשית.
זה כמו לשאול שף מה המאכל המועדף עליו. בנאדם שיתאמן כל חייו בשחייה לא משנה עד כמה טוב הוא יהיה,כאשר האחרון יעלה על מסלול הריצה הסיבולת לב ריאה שלו לא תעזור לו,מכיוון שזו פעילות גופנית שונה, השרירים עובדים שונה,יחס פעולה שונה בין קבוצות השרירים וכו'.
אז לפני שמתחילים פעילות אירובית יש לבחור פעילות אשר תשרת את מטרותייך.
את רוצה לרוץ מהר יותר, תתאמני על ריצה. את רוצה לרכב יותר זמן – תתאמני על אופניים, המטרה היא הליכה מהירה? הבנת את העיקרון. כמבון שניתן לשלב את כל הפעילויות יחדיו אם אין מטרה מוגדרת.
דרך אגב אני מאמין שאדם אשר רוצה להתמיד בפעולה מסויימת,צריך לרצות לעשותה,בשביל זה הוא צריך לאהוב מה שהוא עושה,צריך להיות לו חשק ורצון לבצע את אותה הפעילות. ככל שתתחברי יותר לפעילות אותה את עושה, תהיה לך מוטיבציה רבה יותר ואת גם תצליחי להתמיד ולהצליח בה.
"אנשים אומרים לעיטים קרובות שמוטיבציה לא נשארת לאורך זמן.ובכן גם מקלחת לא – זו הסיבה שהיא מומלצת על בסיס יומי" – זיג זיגלר
באיזה שלב מומלץ לבצע את האירובי?
לפני האימון או אחרי האימון ? בתקופת הרזיה וירידה במשקל או בתקופת מסה וחיזוק הגוף? נתחיל מזה שאין מניעה לבצע פעילות אירובית בכל תקופה שהיא,נהפוך הוא גם בתקופת מסה (כאשר אישה רוצה לצבור קצת מסת שריר).
מאוד מומלץ לבצע אירובי מהסיבה שהאירובי תורם להתאוששות מוגברת, עוזר בהורדת הנוזלים ונותן מראה טוב יותר. בתקופת החיטוב וההרזיה, אירובי תורם להגדלת הגירעון הקלורי והתמודדויות עם רעב. לדוגמא ניתן לעשות אירובי של שעה (ולשרוף 500 קלוריות לערך),במקום להוריד 500 קלוריות מהתפריט תזונה.
בשביל לרדת במשקל לא חובה לתסף באירובי, אך זהו כלי יעיל להגדלת הגירעון הקלורי, יש נשים (רזות!)שמגיעות ל1000-1200 קלוריות מהתפריט שלהן,ואין מאיפה עוד להוריד קלוריות(פחות מזה תהיה פגיע בבריאות ובתהליך של ירידה במשקל),אז דרך מעולה להגדלת הגירעון תהיה תוספת של פעילות אירובית.
מתי עדיף לבצע פעילות אירובית, לפני או אחרי האימון?
מבחינה מחקרית אין לזה שום אפקט.היעילות והתזמון תלויים בסוג האימון, במידה ויש לך אימון רגליים מאוד קשה עכשיו,את האירובי את תעשי בסוף האימון.במידה ואימון האירובי הוא בראש סדר העדיפויות שלך,את תתחילי איתו. יש להשתמש בהיגיון הבריא,אין לי ספק שזכית באחד כזה.
ספרינטים – לדעתי אימון ספרינטים/אינטרוולים הוא סוג האימון הכי יעיל לשיפור סיבולת לב הריאה, ועל סוג אימון זה נדבר בהרחבה במאמר הבא.
לסיכום:
אימון אירובי יכול להתבצע במגוון סוגים מעניינים יותר ומעניינים פחות,כל אחת והעדפה שלו.יש לשים לב שפעילויות מסויימות לא מומלצות לאנשים עם פציעות,לדוגמא ריצה לא מומלצת לנשים עם עודף משקל ו/או בעיות ברכיים,שחייה לא מומלצת לנשים עם דלקות בכתפיים וכו'.
יש להוועץ ברופא לפני תחילת הפעילות במידה ויש מגבלויות כלשהן.אימון האירובי תורם בכל פרמטר אפשרי אם זה בתהליך ההרזיה ואם זה בשיפור הכושר או הבריאות,את רוצה אורח חיים בריא? לכי תעשי אירובי…
אני אשמח לשמוע ,איך המאמר עזר לך, ומה דעתך על הכתוב. שתפו אותו בבקשה,על מנת שגם החברים שלכם יוכלו לקרוא ולהעזר בו.
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