Uma uzama ukunciphisa isisindo , uyazi lesi sici. Kufanele usebenzise umzimba futhi ubuke ukudla kwakho. Ngokuqondile, kufanele wenze kokubili ukuqeqeshwa kwe-cardio namandla ukuze uthole okuningi ngesikhathi sakho sokuzivocavoca.
Empeleni, i-cardio ingenye ebaluleke kunazo zonke oyidingayo ebhokisini lakho lamathuluzi okulahlekelwa isisindo.
Okungadideka ukuthola ukuthi ufuna kangakanani i-cardio , ukuthi kufanele usebenze kanzima kangakanani, futhi nokuzivocavoca okungcono kakhulu kwe-cardio ngezinjongo zakho nokuzivocavoca.
Lokhu kungase kube okudidekisayo kepha ukuphakanyiswa kokuthi ukuthi kunezinhlobo ezihlukahlukene zokukhetha futhi akudingeki wenze okufanayo ngokusebenza okufanayo ngosuku nosuku.
Eqinisweni, uthole imiphumela engcono uma uhlanganisa ukusebenza kwakho. Ukusebenza ngamandla ahlukene nokwenza imisebenzi ehlukene ukugcina kokubili ingqondo nomzimba wakho kungabi nabuhlungu.
Futhi, uma uqala, akudingeki usebenze kanzima ekusebenzeni kwakho ekuqaleni. Ungathatha isikhathi sakho, thola imisebenzi oyithandayo futhi ubeke kancane kancane ukukhuthazela ngokuhamba kancane, okulula ukusebenza. Iqhinga ukwazi ukukhetha kwakho.
I-Cardio ikusiza kanjani ukulahlekelwa isisindo
Kungolwazi oluvamile ukuthi ukulahlekelwa kwesisindo kwenzeka uma udala ukulahleka kwekhalori, ukushisa ama-khalori amaningi kunokudla kwakho. Ngenkathi abanye abantu bekhetha ukunciphisa amakholori ngokusebenzisa izidlo zabo, kusiza ukuba nenhlanganisela yezinto- i- cardio , ukuqeqeshwa kwamandla , nokudla okunempilo kwekhalori ephansi .
Zonke lezi zibalulekile, kodwa i-cardio iyisici esibalulekile ngoba:
- Ushisa ama-khalori amaningi ngesikhathi esisodwa - Ukuthola isilinganiso senhliziyo yakho endaweni yakho yezinga lokushaya kwenhliziyo kusho ukuthi igazi lakho liqhuma, uphefumula kanzima futhi uqalekisa. Uma nje ungena kuleyo ndawo ekhanda ikhalenda evuthayo, umzimba wakho uvutha amakholori. Njengoba kunzima futhi usebenza isikhathi eside, ama-calories amaningi owushisayo. Isibonelo, umuntu ongu-150-lb angashisa kuze kube ngu-200 noma amakholori angama-200 ngesikhathi sokuhamba kancane kweminithi engu-30.
- Ungakwazi ukwengeza kalula amandla okwandisa ikhalori yakho - Ngokuzivocavoca kwe-cardio kulula ukwandisa ikhalori yakho ukushisa ngezinguquko ezincane ngokuzikhandla: Ukuhamba ngokushesha, ukuxhuma ngaphezulu, ukukhuphuka emagqumeni noma ukuzama imisebenzi emisha umzimba wakho ongasetshenziswanga.
- Yenezela ekulahlekeni kwakho kwekhalori lakho jikelele - Ukushisa ama-calories ngokuzivocavoca kusho ukuthi awudingi ukusika amakholori amaningi kusuka ekudleni kwakho. Lokhu kungakhathaliseki ukuthi awukhokhi imali yokusebenza ngokudla okuningi kamuva ngosuku, okungenzeka kwabanye abantu.
- Ungenza i-cardio izinsuku eziningi zesonto - Uma uphakamisa izisindo, imisipha yakho idinga ukuphumula ukuze ilulame futhi ikhule ngamandla. I-Cardio ingenziwa izinsuku eziningi zesonto ngaphandle kokukhathazeka ngokulimala noma ukuxoshwa ngokweqile, kuye ngokuthi uhlela kanjani uhlelo lwakho.
I-Best Cardio Exercises
Uyazi ukuthi i-cardio ibalulekile ekulahlekeni kwesisindo, kodwa yikuphi okusemandleni okuzivocavoca okusemqoka nokuthi udinge kangakanani ukulahleka kwesisindo?
Iqiniso liwukuthi, akukho ngempela ukuqeqeshwa kwe-cardio. Umsebenzi omuhle yiwo ozokwenza njalo. Ukuthola into oyithandayo kubalulekile ekufinyeleleni imigomo yakho yokulahlekelwa isisindo . Akufanele wenze noma yini eyenza uzizwe unesihe.
Ngalokho kusho, ezinye izivivinyo zinikeza amandla kakhulu kunabanye.
- Imithwalo yemiphumela : Ukuzivocavoca okubandakanya umthelela othile, njengokuhamba, kuzovame ukukhulisa izinga lokushaya kwenhliziyo ngokushesha kunemisebenzi engekho emthonjeni efana nokubhukuda noma ukuhamba ngebhayisikili.
- Imisebenzi yethonya eliphakeme : Umthelela ophezulu , noma ukuzivocavoca okubandakanya ukugijima noma ukugxuma, kuzovame ukushisa amakholori amaningi kunomthelela ophansi izinto ezifana nokuhamba. Awudingi ngisho nokukwenza wonke umshini wokuhamba onomthelela ophezulu. Ungamane ukhethe abambalwa bese uwafaka ekusebenzeni kwakho kwamanje futhi uzothatha amakholori amaningi.
- Imisebenzi yomzimba wonke : Uma uhlanganisa zombili umzimba ophansi nangaphansi, njengokungena eqenjini elihamba phambili, kuvame ukulula ukushaya kwenhliziyo uphinde ushise amakholori amaningi. Ungenza lokhu ngokwenza umzimba wokusebenzisa amandla . Uma kwenziwa kahle, uthola inzuzo enkulu ye-cardio ngisho nalapho uqinisa amandla nokukhuthazela.
Lokho akusho ukuthi akufanele ukhathazeke ngokusetshenziswa komthelela ophansi. Zombili izinhlobo zemisebenzi zinikeza amathuba okushisa ama-kilojoule futhi kokubili ukunikeza uhlelo oluhle.
Eqinisweni, kungcono ukuthi ingqondo nomzimba wakho kube nokuhlukahluka okunye, okunye okusebenzayo okunzima futhi okunye okukuvumela ukuba ululame ngenkathi usebenzisa. Ufuna ukuchitha isikhathi sakho esingaphandle nje kwendawo yakho yokududuza, nalokho okusele ngamandla.
Ungakwazi ukufeza lokho ngokuzama ukuqeqeshwa kwesikhashana , noma ukusebenza kanzima isikhathi esifushane esilandelwa yisikhathi sokutakula. Lena indlela enhle yokushisa amakholori amaningi ngenkathi ukwakha ukukhuthazela kwakho.
Ukuthola umqondo wokuthi i-cardio ingakwenzela kangakanani, hlola uhlu olulandelayo lwezivivinyo ezivamile. Ngezansi inani lamakholori alishiswe ngomuntu onamaphilenti angu-150 emaminithini angu-30:
- Isinyathelo sokuvivinya umzimba: ama-khalori angu-340
- Ibhayisikili yokuhamba: amakholori angu-238
- Ukubhukuda: amakholori angu-270
- Ukuhamba 4 mph: 170 kilojoule
- Iyaqalisa ama-5 mph: 270 amakholori
- Ukugubha utshani nge-push mower: ama-kilojoule angu-200
Njengoba ubona, konke okuvela ekuhambeni ukusika utshani kungashisa inani elibalulekile lamakhalori, okuyisizathu esisodwa isizathu sokuba i-cardio ibaluleke kakhulu ekunciphiseni isisindo. Cishe noma yini engaba ngumsebenzi we-cardio uma usebenza kanzima kuso.
Ingabe Uyakudinga Kangakanani I-Cardio?
Ayikho impendulo emnyama neyomhlophe yokuthi i-cardio engakanani sidinga ukulahlekelwa isisindo. Kunemihlahlandlela yokusinika indawo yokuqala, emva kwalokho ungaqala ukuthola umqondo ongcono walokho umzimba wakho ongakuphatha.
I-American College of Sports Medicine kanye ne-American Heart Association batusa imizuzu engama-20 kuya kwengu-60 yokulinganisela - ukwenza umsebenzi onamandla kakhulu ezinsukwini eziningi zesonto. Kodwa, iqiniso liwukuthi i-cardio engakanani oyidingayo iyahlukahluka komunye nomunye futhi incike ezintweni ezifana nalezi:
- Zingaki ukhalori ozidlayo
- Yeka ukuthi usebenza kanzima kangakanani
- I-metabolism yakho, ubudala, nobulili
- Izinga lakho lokufaneleka
- Amaphesenti akho omzimba wakho nesisindo
- Uhlelo lwakho lokuzivocavoca
Lokho kusho, kunezeluleko ezithile zokusetha uhlelo olusebenzayo lwe-cardio.
Ukusetha Uhlelo lwe-Cardio Uma Uqala
- Uma usanda kuqala, khetha umsebenzi ozwakala kahle kuwe. Ukuhamba njalo kuyindawo enhle ukuqala ngoba ungayenza noma kuphi futhi ulawula ukuthi usebenza kanzima kangakanani. Kulula ukwandisa amandla ngokusheshisa noma ukuhamba ngezintaba. Ungafaka futhi izingongolo zokuhamba ukwandisa amandla.
- Qala ngezinsuku ezingu-3 zalowo msebenzi, usebenze ezingeni elilinganiselayo lokuqina. Lokho mayelana neNqanaba 5 kule shadi lokuzikhandla elibonakalayo noma nje kancane endaweni yakho yokududuza.
- Sebenza isikhathi eside ngangokunokwenzeka, ukudubula amaminithi angu-20 noma ngaphezulu.
- Engeza isikhathi ngesonto ngalinye ukuze usebenze ngendlela yakho kuze kufike kumaminithi angu-30 kuya ku-45 wokuzivocavoca okuqhubekayo.
- Njengoba uqina, zama ukuqeqeshwa kwesikhashana kanye ngesonto ukusiza ukuthuthukisa ukukhuthazela nokushisa amakholori amaningi.
- Sebenzisa indlela yakho kuze kube yizinsuku ezingu-5 ukuya kwezingu-6 ze-cardio bese uzama ukushintsha lokho okwenzayo nokuthi usebenza kanzima kangakanani .
Lezi sampuli ze-cardio zizokusiza ukuthi usethe uhlelo lwakho siqu.
Into esemqoka i-cardio izokusiza ukuba ulahlekelwe isisindo. Kodwa kuphumelela kakhulu uma kuhlangene nokuqeqeshwa kwamandla nokudla okunempilo, okuphansi kwekhalori.
I-Cardio ye-Muscle Gain
Yiqiniso, akuwona wonke umuntu ofuna ukulahlekelwa isisindo. Uma unesithakazelo ekuthola imisipha , cishe uyazi ukuthi lokho kungaba nzima kanjani.
Ungase ucabange ukuthi akufanele ukwenze ukuzivocavoca kwe-cardio uma uzama ukuthola imisipha. Kodwa, i-cardio akuyona nje isisindo somzimba. Futhi kusiza isimo isimo senhliziyo namaphaphu futhi sikhuthaza impilo nenhlalakahle.
Uma umgomo wakho ukuzuza imisipha, ngeke udinga amathani we-cardio. Kodwa, okungenani imizuzu emithathu engama-20 ngesonto ngeke ilimaze imigomo yakho futhi izokusiza ukuba uzuze izinzuzo ze-cardio ngaphandle kokushisa amakholori amaningi.
Futhi uhlale ukhumbule ukuthi ukuqeqeshwa okunamandla okukhulu kakhulu nakho kungathola ukushaya kwenhliziyo phezulu. Isibonelo, ukuqeqeshwa kwe-kettlebell kuyindlela enhle kakhulu yokwakha imisipha ngenkathi isebenza nesistimu yakho ye-cardio.