Thola isivinini sokuhamba esifanele sokushisa amafutha futhi wakhe ukufaneleka kwe-aerobic
Kungakhathaliseki ukuthi uhamba ngokuzivocavoca noma ukulahlekelwa isisindo, kufanele uhambe ngokusheshisa ukuze uzuze ijubane elihamba ngamafutha . Ukuhamba ngesivinini esisheshayo kungukuzivocavoca kwe-cardio-intensity. Ijubane lejubane elimnyama lihlukile kumuntu ngamunye njengoba kuncike ekutheni inhliziyo yakho isilinganise, iminyaka yobudala, nezinga lokufaneleka.
Ukuhamba okusheshayo kungahamba emaminithini angu-13 ukuya kwangu-20 ngehora elilodwa, noma kusuka ku-3.0 mph ukuya ku-4.5 mph.
Kulelizinga, kufanele uphefumule ngokuphawulekayo kodwa ukwazi ukukhuluma ngemisho ephelele.
Uma ijubane lakho lokuhamba liyimaminithi angu-20 ngehora kungase kube ngokusheshisa ngokwanele ukuba kube umzimba wokulinganisela noma ukuphuza kakhulu. Uma usufanelekile, kungase kube nje ukuvivinya umzimba. Ungakwazi kuphela ukucacisa lokhu ngokuqonda ukuthi yini i-zone-intensity-intensity zone ethanda ngayo nokuthi yiliphi izinga lezinhliziyo elizokufaka kulowo ndawo.
Vumela Inhliziyo Ukulinganisela Zones Hlola Ukuhamba Kwakho Ukuvinjelwa
Uma uqala ukujwayele ukwazi ukuthi izizinda ezahlukene zokuzivocavoca uzizwa kanjani, kuyasiza ukuthatha umshini wakho wokuzivocavoca noma ukugqoka umkhondo wokuzivocavoca noma izinga lokushaya kwenhliziyo elibonisa izinga lakho lenhliziyo ngokuqhubekayo. Izindawo okumele zihlolwe kuzo ziyi:
- I-Healthy Heart Zone : Amaphesenti angu-50 kuya kwangu-60 wezinga eliphezulu lenhliziyo yakho. Lona indawo elula futhi ekhululekile yokuzivocavoca. Uzokwazi ukuqhuba ingxoxo egcwele, nakuba ungase uphefumule kancane kunzima. Lona ukuphela okuphansi kwesilinganiso esilinganiselwe.
- Indawo yokufaneleka : Amaphesenti angu-60 kuya kwangu-70 wezinga eliphezulu lenhliziyo yakho. Kule ndawo, uthola ukuvivinya umzimba okulinganiselayo . Uphefumula kakhulu kepha usakhuluma ngemisho emifushane. Ungakwazi ukukhuluma, kodwa awukwazi ukucula. Lo mkhakha kufanele ube umgomo wakho wokusebenza kwakho okuningi kokuhamba komzimba noma ukulahlekelwa isisindo.
- Indawo ye-Aerobic : Amaphesenti angu-70 kuya kwangu-80 wezinga eliphezulu lenhliziyo yakho. Ngalokhu ukuqina, uphefumulela kanzima futhi ukwazi ukukhuluma ngemisho emifushane kuphela. Ukusebenza kule rate yenhliziyo nangaphezulu kunomsebenzi omkhulu wokuzikhandla .
Ukuthola Isilinganiso Senhliziyo Yakho Esihle
Iyiphi izinga le-pulse elihambisana nendawo ngayinye kuncike eminyakeni yakho. Sebenzisa ishadi lezinga lentando yenhliziyo ukuze uthole izintambo ngomzuzu ngawe ezinhlokweni ezahlukene zezinga lenhliziyo.
Kuzodingeka uthathe umthambo wakho noma uqaphe izinga lakho lenhliziyo ngenkathi uhamba ukuze uthole isivinini esifanele. Nazi izindlela ezahlukene zokusebenzisa:
- Ukuthatha umshini wakho wokuzivocavoca kuyindlela enhle kakhulu yokuthola isilinganiso senhliziyo yakho, kodwa kungaba yinkinga ukwenza ngaphandle uma uhamba kancane noma uyeka. Kunezinhlelo zokusebenza ezingakusiza osebenzisa i-flash cell phone yekhamera yakho.
- Abaqaphi bamapulisi kukhona amagajethi avumela ukuthi ubeke iminwe eyodwa noma emibili ezinhlokweni ukuze ufunde ukushayela kwakho. Abanye ngokuzenzakalelayo balinganise amaphesenti okukala kwenhliziyo yakho esiphezulu esekelwe ubudala bakho. Kodwa kungase kudingeke ukuba uhambe kancane noma uke ukuze ufunde kahle.
- Ama-Fitness nama-watch watches ane-LED yenhliziyo yenhliziyo inzwa kakhulu. Izibonelo zifaka i- Fitbit Charge 2 ne-Apple Watch. Lezi zibhekwa njengezilungile njengendlela yokuqapha izinga lokushaya inhliziyo kwenhliziyo, kodwa lingase lihambisane nezidingo zakho zendawo yokuzivocavoca eseduze.
- Abaqaphi bezinga lokushaya inhliziyo abasebenzisa i-strap esifubeni banikeza ukufunda okuqhubekayo kwenhliziyo yenhliziyo efana ne-ECG yezokwelapha. Bathumela ekuqapheni kwesikhumba noma kuhlelo lokusebenza lweselula futhi banezici ezihlukahlukene ezibandakanya amaphesenti wezinga eliphezulu lenhliziyo nama-alamu lapho ungaphakathi noma ngaphandle kwendawo yakho eqondisiwe.
Ukuhamba ngesivinini esiphezulu sokuba se-Fitness Zone
Kungase kudingeke ufunde ukuthi ungahamba kanjani ngokushesha ukuze uthole isilinganiso senhliziyo yakho endaweni yokufaneleka. Ukusebenzisa ukuhamba okuhle kokuhamba, ukuhamba kwe-arm back-and-out, futhi ukuhamba ngesinyathelo ngasinye kusuka esithendeni kuya kuzinyosi akukwazi ukukusheshisa kuphela kodwa kuzokusiza ukuba uphefumule kangcono futhi uhambe kalula.
Njengoba ukwandisa imfanelo yakho, ungase ungakwazi ukuhamba ngokusheshisa ukuze ungene emakethe okulinganisela noma ezindaweni ezinamandla. Ukwengeza amagquma noma izitebhisi kungandisa amandla akho ngejubane eliphansi. Ukusebenzisa izigxobo zokuhamba ngomzimba kungakwandisa izinga lokushaya kwenhliziyo ngesivinini esifanayo.
Uma ungenakukwazi ukufeza isilinganiso senhliziyo ephakeme ngokuhamba, ungazama ukusebenzisa inqubo ye-racewalking noma ukushintshela ngezikhathi zokugijima ukuze ungene endaweni ephakeme yenhliziyo.
Ukulinganisa Ukuhamba Kwakho Okusheshayo
Kukhona nokuphuma ngezindlela ezahlukene zokulinganisa isivinini sakho sokuhamba . Izinhlelo zokusebenza zefoni kanye nokubuka ama-watchwalltrack ziwasebenzisa i-GPS, okungaba okungalungile futhi ngeke isebenze endlini endlini yesisindo. Ama-band and Fitness pedometers angasebenzisa isinyathelo sakho se-cadence, esingashintsha uma ubude bakho obude buhluke kulokho okulindelwe. Ungaqinisekisa ukunemba kwalezi zifundo ngokuhamba ngamamayela alinganisiwe futhi ubala isivinini sakho sokuhamba nesantya .
Ungashisa Amakholori Angaphezulu Ngokuhamba Ngokushesha?
Amakholori owashisa ukuhamba ancike kakhulu ekude uhamba futhi isisindo sakho kunokuthi uhamba ngokushesha kangakanani. Uzokwazi ukushisa ama-khalori amaningi ngesikhathi esibekiwe uma uhamba ngesivinini, kepha uma uhlala njalo ngemva kwemayela uzobona umehluko omncane. Uma ungeza amagquma noma izikhathi ezihambayo ungashisa ama-khalori amaningi ebangeni elibekiwe.
Izwi elivela
Ukuqonda ukuthi kufanele uhambe ngokushesha kangakanani kuzokusiza uthole ukuzuza okuphelele kwempilo nezempilo ngesikhathi osichitha uhamba. Ukuhamba ngokukhawuleza imizuzu engu-30 kuya kwangu-60 izinsuku eziningi zesonto kungakusiza ufinyelele imigomo yakho. Yakha isimiso sokuhamba futhi ujabulele ukusebenza kwakho.
> Imithombo:
> Ukulinganisa Ukusebenza Komzimba Ukuqina. I-CDC Izikhungo Zokulawulwa Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.
> Umsebenzi womzimba kanye nezeMpilo. I-CDC Izikhungo Zokulawulwa Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.
> Isilinganiso senhliziyo esicacisiwe kanye nesilinganiso esiphezulu se-Heart Rate. I-CDC Izikhungo Zokulawulwa Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm.