การออกกำลังกายแบบแอโรบิค ( Aerobic Exercise )
อ่าน: 4144การออกกำลังกายแบบแอโรบิค ( Aerobic Exercise ) หมายถึง การออกกำลังกายที่มีการใช้กล้ามเนื้อมัดใหญ่ๆ ทำซ้ำๆ ให้มีความหนักเพียงพอ ทำบ่อยอย่างน้อยสัปดาห์ละ 3 วัน นานครั้งละ 20-30 นาที
ตัวอย่างการออกกำลังกายแบบแอโรบิค เช่น การเดิน (เร็วๆ) การวิ่ง ว่ายน้ำ กระโดดเชือก เต้นแอโรบิค ถีบจักรยาน เป็นต้น
สรุปการออกกำลังกายแบบแอโรบิคต้อง หนัก ( Intensity ) นาน ( Duration ) และบ่อย ( Frequency )พอ
จะพูดเรื่องความหนักก่อน การออกกำลังกายถ้าเบาเกินไปก็จะไม่มีผลต่อการฝึกปอดและหัวใจ ถ้าหนักเกินไปก็อาจเกิดอันตรายได้ เพราะหัวใจและปอดจะทำงานไม่ไหว ปัญหาก็คือความหนักที่ว่าจะรู้ได้อย่างไรว่าแค่ไหนหนักพอ ตามตำราก็บอกว่าให้ออกกำลังกายให้หัวใจเต้น 60-80 % ของชีพจรสูงสุด ( Maximum Heart Rate )
ชีพจรสูงสุดหรืออัตราเต้นสูงสุดของหัวใจเด็กทารกจะเท่ากับ 220 ครั้งต่อนาที และจะค่อยๆลดลงตามอายุ สามารถคำนวณอย่างง่ายๆได้ดังนี้
ชีพจรสูงสุดของแต่ละอายุ = 220 - อายุ
สมมุติว่าอายุ 40 ปี ต้องการออกกำลังกายที่ 60–80% ของชีพจรสูงสุด ก็คำนวณหาชีพจรสูงสุดของคนอายุ 40 ปีก่อน
ชีพจรสูงสุดของคนอายุ 40 ปี = 220 - 40 = 180 ครั้ง/นาที
เราต้องการออกกำลังกายที่ 60-80% ของชีพจรสูงสุด สาารถคำนวณได้ดังนี้
ชีพจรเป้าหมาย ( Target Heart Rate ) 60% = 60/100*180 = 108 ครั้ง/นาที
ชีพจรเป้าหมาย ( Target Heart Rate ) 80% = 80/100*180 = 144 ครั้ง/นาที
ดังนั้นคนอายุ 40 ปี ก็ควรจะออกกำลังให้หัวใจเต้นระหว่าง 108 – 144ครั้งต่อนาที หรือถ้าขี้เกียจก็สามารถเปิดตารางดูได้เลย ง่ายดี ไม่ต้องมานั่งคำนวณ
|
อายุ |
ชีพจรสูงสุด |
60% |
80% |
|
20 |
200 |
120 |
160 |
|
30 |
190 |
114 |
152 |
|
40 |
180 |
108 |
144 |
|
50 |
170 |
102 |
136 |
|
60 |
160 |
96 |
128 |
|
70 |
150 |
90 |
120 |
คนที่อายุเท่ากัน ถ้าคนที่ไม่เคยออกกำลังกายเลยแค่เดินเร็วๆก็อาจจะหนักพอ ชีพจรเต้นเร็วพอที่จะจัดว่าเป็นการออกกำลังกายแบบแอโรบิค แต่คนที่ออกกำลังกายเป็นประจำอาจต้องวิ่งเหยาะๆหรือวิ่งเร็วพอสมควรจึงจะหนักพอที่จะเป็นการออกกำลังกายแบบแอโรบิค
อย่างไรก็ตาม การขยับร่างกาย เช่นเดินเล่น ทำงานบ้าน ทำสวน เล่นเปตอง ถึงจะไม่จัดว่าเป็นการออกกำลังกายแบบแอโรบิคก็ตาม แต่ก็มีประโยชน์ดีกว่าไม่ทำอะไรเลย
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