Qalisa, Yakha Isikhathi Sakho, Bese Wakha Ukukhuthazela
Ingabe uqala umsebenzi oqedile wokuzivocavoca olungele ukuqalisa ukusebenza kwe- cardio ? Ungaqala ngemisebenzi emibili ehlukene. Uma usungile amandla akho, ungathuthuka ekusebenzeni kokukhuthazela kwe-cardio.
Lezi zenzo ziwakho uma ufanisa noma iyiphi yalezi zindlela:
- Awukaze usebenzise.
- Sekuyisikhathi eside kusukela usebenzise futhi usulungele ukubuyela emuva.
- Usuke uphumule ngenxa yokugula noma ukulimala futhi udinga ukuqala kancane futhi kulula.
- Indlela yakho yokuphila iyincazelo efanayo yokuhlala.
Kungakhathaliseki ukuthi ukuphi noma ukuthi kube isikhathi esingakanani, usengakwazi ukubuyela emuva ngaphandle kokuzilimaza, ukuthukuthela, noma ukuzizwa unesihe. Umqondo ukuqala ngomgomo owodwa omncane- ukuvumelana . Ngaphezu kwanoma yikuphi, ukuvumelanisa yilokho okudingayo ukwakha umkhuba wokuzivocavoca futhi lezi zakhiwo zenzelwe ukwenza lokho nje. Uma unemibandela yezempilo noma ungasebenzi, buza udokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca.
Amathiphu okusebenza kwe-Cardio
Qinisekisa ukuqapha amandla akho . Ungasebenzisa isikali sokuzikhandla esibhekwayo, izinkomba zentengo yenhliziyo noma ukuhlolwa kwenkulumo . Shintsha ukusebenza ngokusho kwezinga lakho lokuzivocavoca. Engeza isikhathi esiningi noma ukunciphisa isikhathi sokusebenza njengoba kudingeka. Uma ungeke ukhulume, uzizwe unesizungu, noma uzwe ubuhlungu obunzima, vimbela ukuqeqeshwa kwakho.
Uma ungazizwa ungcono ngemva kokuphumula, shayela udokotela ukuze uhlole.
Isilinganiso sokuzikhandla okubonakalayo (RPE) sikusiza ukulandelela ukuphakama ngesilinganiso se-1 kuya ku-10. Khetha ijubane ongalondoloza ubude bokuzivocavoca. Akukhathaleki ukuthi kungase kwenzeke kangakanani, umqondo uwukuqedela ukuqeqeshwa futhi uhlale usondelene nendawo yakho yokududuza.
- I-RPE Level 3: Ukhululekile kodwa uphefumulela kakhudlwana kunokuba ungasebenzisi umzimba.
- I-RPE Level 4: Manje usuqale ukuthuthumela kancane, kodwa usengakwazi ukuqhuba ingxoxo egcwele ngaphandle komzamo obonakalayo.
- I-RPE Level 5: Manje usuke ukhululekile kancane, ujeziswa ngaphezulu kodwa usengakhuluma kalula.
- I-RPE Level 6: Manje ukukhuluma kunzima kakhudlwana, ukuphefumula kancane.
Ukuhamba nokuhamba ngebhayisikili Umqeqeshi we-Cardio Workout Imizila
Ukusebenza okungezansi kukhonjisiwe ku- breadmill nebhayisikili yokumisa , kodwa empeleni kungenziwa kunoma imuphi umshini we-cardio noma ngaphandle. Zombili zenzelwe ukukuvuselela ekuqeqesheni kwe-cardio. Yenza ukuhamba ngaphandle, uma uthanda, noma usebenzise ibhayisikili langempela esikhundleni sebhayisikili esimaweni uma unayo.
Isihluthulelo ukukhetha ukuqeqeshwa futhi wenze uhlelo lokunamathela kulokhu kuvivinya okungenani izinsuku ezintathu ngesonto. Uma ungakwazi ukukwenza nsuku zonke, kungcono nakakhulu. Zama ukusebenza ngesikhathi esifanayo usuku ngalunye ukuze ungene kulo mkhuba. Kungase kube nzima ekuqaleni kodwa, ngokuhamba kwesikhathi, ingqondo nomzimba wakho zijwayele.
Qhubeka futhi, ngesinye isikhathi, ingqondo yakho izokwazi nje ukuthi sekuyisikhathi sokusebenza. I-Momentum kanye nesiyalo ziyingxenye enkulu yokunamathela ohlelweni lokuzivocavoca.
- Yenza lokhu kuqhutshwa okungenani izikhathi ezimbili kuya kathathu ngesonto, ukuphumula phakathi kokusebenza uma kudingeka.
- Ukuze uqhubeke ngesonto ngalinye, engeza imizuzu emibili noma ngaphezulu emsebenzini ngamunye uze ukwazi ukusebenza ngokuqhubekayo imizuzu engu-30.
Isiqalo sokuqala sokuhamba nge-Cardio Workout ye-13-Minute | ||
| Lokhu kuhamba okuhambayo kuyisinqumo esiphelele uma uqala futhi ufuna ukuqala okuhle nokulula. Akudingi imishini ngaphandle kwezicathulo ezinhle futhi ungayenza ngaphandle noma ngaphakathi endlini isitimela noma umqeqeshi we-elliptical. Zizwe ukhululekile ukulungisa ukuqeqeshwa ngokusho kwezinga lakho lokuzivocavoca. | ||
| Isikhathi (amaminithi) | Ukuzikhandla | Incazelo |
| 3 | RPE 3-4 | Ukufudumala ngentambo ekhululekile. |
| 4 | RPE 5 | Yandisa ijubane lakho ukuze usebenze kanzima, kodwa usakwazi ukuqhuba ingxoxo. |
| 3 | RPE 4 | Yehlisa kancane kancane. |
| 3 | RPE 3 | Yehlisa phansi ijubane elikhululekile ukuze uphole phansi |
| Zama ukuzivocavoca ngemva kokuba i-cardio yakho ikwandise ukuguquguquka nokuphumula. | ||
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu-13 | ||
Isiqalo sokuqala se-Bike Cardio Workout | ||
| Ibhayisikili elimileyo yinto enhle kakhulu, kungakhathaliseki ukuthi uqala nje noma ufuna ukushintsha izinto kancane. Amabhayisikili anikezela ukumelana nawe ukuze usebenze ngokumelene nesimo sakho somzimba, okuvumela umzimba wakho ukuba ujwayele ukuzivocavoca ngaphandle komthelela. Uma unezinkinga ezihlangene, ibhayisikili ingaba yindlela engcono kakhulu yokuqala. Lungisa lo msebenzi ngokuya kwezinga lakho lokuzivocavoca | ||
| Isikhathi (amaminithi) | Ukuzikhandla | Incazelo |
| 3 | RPE 3-4 | Ukufudumala ngezinga elikhululekile futhi ugcine ukumelana okuphansi. |
| 4 | RPE 5 | Ukwandisa ukumelana nezinyathelo ezimbalwa zokusebenza kanzima kodwa usakwazi ukukhuluma. Uzoqala ukuzizwa emilenzeni yakho, ngakho wephuza uma uzizwa ushisa kakhulu. |
| 3 | RPE 3 | Nciphisa ukumelana futhi wehle kuze kube ijubane elikhululekile ukuze uphole phansi. |
| Zama ukuzivocavoca ngemva kokuba i-cardio yakho ikwandise ukuguquguquka nokuphumula. | ||
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu-10 | ||
Ukusebenza okuyisisekelo kwe-Cardio Endurance
Uma usukhiphe isikhathi sakho ngokusebenza okuqala, usulungele ukuqeqeshwa kwe-cardio yokubekezela komzuzu wama-35. Lokhu kusebenza okuyisisekelo kokukhuthazela kuklanyelwe ukukugcina ngendlela elinganiselayo ngenkathi ushintsha izilungiselelo zakho ukuze ugcine umsebenzi othakazelisayo kakhulu.
Uzoshintsha phakathi kwezinga lesi-5 no-6 eshadini lokuzikhandla elibonwayo. Umehluko phakathi kwalaba ababili uyinqaba, kodwa izinga le-6 likuthatha kancane kancane ngaphandle kwendawo yakho yokududuza. Bheka ukuthi uzizwa kanjani uma uqaphela umehluko.
Lokhu kusetshenzwa kungenziwa ngokusebenzisa noma yikuphi umshini we-cardio -treadmill, i-elliptical, umshini wokugwedla, umjikelezo wokumisa, umjikelezo wokujikeleza, umshini we-ski, njll Ungayenza ngaphandle ukuhamba okusheshayo, ukugijima, ibhayisikili, ukugijima, ukushushuluza, noma ukubhukuda.
Vele ugcine ijubane eliqhubekayo isikhathi eside ngangokunokwenzeka, ukwandisa kancane kancane njalo emizuzwini emihlanu kuze kube phansi. Ungakhuphula ngamandla ngezindlela eziningana. Okokuqala, ukwandise isivinini sakho, esenziwa kalula kwimishini eminingi noma ngokuzivocavoca ngaphandle. Ungase wengezele futhi ukugxila, okulula ukukwenza esitokisini, ngenkathi ungaphandle udinga ukuthola intaba ukubhekana nayo. Enye imishini ikuvumela ukuthi ushintshe ukumelana ngakho ukuze ufake umzamo omkhulu, njengomjikelezo omile , umshini wokugubha noma i- elliptical .
Ukusebenza okuyisisekelo kwe-Cardio Endurance | ||
| Isikhathi (amaminithi) | Ukuzikhandla | Incazelo |
| 5 | RPE 3-4 | Ukufudumala: Lena umzamo olula noma ijubane ukuze umzimba wakho ungene gear ukwenza ezingeni eliphakeme lomzamo. |
| 5 | RPE 5 | Khulisa ijubane, uhambe, noma ukumelana nokuhamba okufudumele ukuze usebenze ezingeni elilinganisiwe. Lona ijubane lakho lokuqala |
| 5 | RPE 6 | Ukwandisa ijubane, ukwehlisa, noma ukumelana (uma ukhetha) ukunyuka okungu-1 kuya kwezingu-3 |
| 5 | RPE 5 | Nciphisa emuva kokuqala, ukunciphisa isivinini sakho, ukwehlisa, noma ukumelana ngokufanele. |
| 5 | RPE 6 | Khulisa ijubane, ukugxila noma ukumelana nokunyuka kokungu-1 kuya kwezingu-3 |
| 5 | RPE 5 | Nciphisa emuva kokuqala, ukunciphisa isivinini sakho, ukwehlisa, noma ukumelana uze ubuyele ku-RPE 5. |
| 5 | RPE 3-4 | Nciphisa ijubane lakho ukuze lipholile phansi. |
| Ingqikithi yenani lokusebenzela: Amaminithi angu-35 | ||
Isikhathi Njalo Kanjani Ukwenza Umsebenzi Wokukhuthazela
Lokhu okuvezwayo okukwanelisa ukunconywa okungenani nsuku zonke kokusebenza komzimba okulinganiselayo kwempilo enhle nokunciphisa izingozi zempilo. Uma usukwazi ukwenza lo msebenzi ngaphandle kokucindezeleka, ungayenza nsuku zonke. Uma ubhekana nezinhlungu ze-muscle ngosuku noma ezimbili ngemuva kwalokhu kuvivinya umzimba, ungase ufune ukukwenza kuphela ngezinsuku ezihlukile ukuze uvumele imisipha yakho ukuba ijwayele umzamo.
Ukusebenzisa Umsebenzi Wokukhuthazela Ukulahlekelwa Isisindo
Ungakwazi ukunweba umshini wokuzivocavoca kumaminithi angu-60 ukushisa ama-khalori amaningi okwehla kwesisindo , kodwa kufanele wenze lokhu ngokukhululekile.
- Engeza enye imizuzu emihlanu ye-RPE 6 nemizuzu emihlanu ye-RPE 5 ngomsebenzi wokuqala wamaminithi angu-45 kuqala, ukwenza lokhu ngomsebenzi owodwa.
- Yenza ukuqeqeshwa kweviki kuleli zinga ngaphambi kokungeza eminye imizuzu emihlanu i-RPE 6 nemizuzu emihlanu i-RPE 5 kuya kumaminithi angu-65.
Izwi elivela
Siyakuhalalisela ngokuqala ngokuzivocavoca. Ngisho noma imizuzu engu-10 ingabonakala sengathi iningi ekuqaleni, iningi labantu lithola ukuthi lingathuthuka kancane futhi lakha isikhathi sabo sokuzivocavoca. Uma unamathela njalo, emavikini ambalwa kufanele ukwazi ukuhlangabezana nesilinganiso esiveziwe sokuvivinya umzimba wonke umuntu adinga ukunciphisa izingozi zempilo nokwakha ukuqina.
> Umthombo:
> Izinkombandlela zemiSebenzi yangempela yomsebenzi. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm.