Yini ukukhuthazela kwakho kwe-aerobic?
Ukuzivocavoca nge-cardiorespiratory yikhono lemishini yomzimba nokuphefumula ukunikeza uphethiloli kanye ne-oksijini ngesikhathi sokusebenza okuqhubekayo. Kuyisibonakaliso esihle sokuthi umsebenti womzimba owenza njalo kangakanani. Kungenziwa ukulinganiswa ngokulinganayo ngamanani afanayo okulinganisa (METs) noma ukuphakama okukhulu kwe-oksijini (VO2 max) usebenzisa ukuhlolwa kwe-scrollreader noma ukuhlolwa kwe-ergometer yomjikelezo noma kulinganiswa ngokusebenzisa ukuhlolwa okulula.
Ukuzivocavoca kwe-cardiorespiratory kuyinkomba ebalulekile yezempilo futhi kungakwazi ukubikezela ukufa kwesifo senhliziyo. Iningi labantu lingayithuthukisa ngokusebenza okuvamile.
Ukufaneleka Kwama-cardiorespiratory kulinganiswa kanjani?
Isivivinyo esihle kunazo zonke sokuzivocavoca kwe-cardiorespiratory yisiphakamiso esiphezulu se-oksijeni, i- VO2 max , nokuhlola kwayo isetshenziselwa izifundo zocwaningo. Kodwa ngokulinganisa ngokulingana nalokhu kunzima, kuvame ukuqhutshwa esitokisini sokugqoka izigqoko zokuphefumula futhi kugxilwe ku-ECG. Akuyona into oyithola kuyo yonke imishini yokuzivocavoca. Esikhundleni salokho, uzovame ukwenza ukuhlola okuncane okuhlotshaniswa ne-VO2 max.
Izindlela ezithandwayo zokulinganisela ukuqina komzimba wakho zibandakanya ukuhlolwa kwe- 1-mile ukuhamba . Lesi sivivinyo esilula esidinga isitimela se-stopwatch kuphela, inkambo ehamba ngamamitha ayi-1 (ukuhamba okuzungezile ithrekhi kuyisinqumo esilula), futhi indlela yokukala isilinganiso senhliziyo. Ihambisane kahle ngokulinganisa i-VO2 max. Kunenzuzo yokuthi ingenziwa ngabantu abangase bangathandi ukugijima.
Ukuhlolwa komzuzu oyi- 12 kungenye ukuhlolwa okuthandwa yi-submaximal, eyenziwe nguDkt. Ken Cooper futhi osetshenziselwa abaqeqeshi bempilo kanye nempi. Ufudumala bese ugijimela noma uhamba kuze kube ngangokunokwenzeka emaminithini angu-12. Uzodinga izindlela ezinembile zokulinganisa ibanga, njengokuthi ungaki ukuphelelwa yisikhathi owawukwazi ukuzenza eduze komzila, kodwa awudingi ukuthatha isilinganiso senhliziyo yakho.
Ngalokhu kuhlolwa, kunamagugu avamile ngobudala nobulili ukuze uqhathanise nawe. Ngokuthatha isivivinyo ngaphambi nangemva kokuqala uhlelo lokuzivocavoca, ungakwazi ukukala ukuthuthukiswa.
Ukuthuthukisa Ukufaneleka Kwakho Kwe-Cardiorespiratory
Endabeni yokuzivocavoca kwe-cardiorespiratory, kokubili iminyaka namamayela anquma ukuthi ulingani. Ihlehla phansi ngebudala, kodwa ungayithuthukisa ngokufaka amamayela ngezinyawo zakho, ibhayisikili, ukubhukuda, ukushushuluza, ukugijima, njll.
Ungathuthukisa ukuqina komzimba wakho ngokwezindlela ezimbili - ukwandisa amandla okuzivocavoca noma ukwandisa ukuzivocavoca okwenzayo. Bobabili kuzoholela ekuthuthukiseni. Uma uthanda ukuzivocavoca umzimba , njengokuhamba okusheshayo, ukuzivocavoca ngamandla , njengokusebenza, uzobe wenza ngcono uma usebenza isikhathi eside noma ngaphezulu.
Inani eliphansi lokuzivocavoca kwe-aerobic elinconywe ukufaneleka kwe-American College of Sports Medicine kanye ne-American Heart Association yimizuzu engu-30 yokuzivocavoca umzimba ezinsukwini eziyisihlanu ngesonto noma imizuzu engu-20 yokuzivocavoca ngamandla izinsuku ezintathu ngesonto. Lokhu okungenani abantu abaye basebenzayo kufanele baqhubekele phambili ngokukhulisa umsebenzi wabo. Ukuhamba okufushane okungenani imizuzu eyishumi yomsebenzi kungasetshenziselwa ukwakha isikhathi eside.
Kodwa akudingeki ume lapho, okungcono kungcono. Ungakwazi ukwandisa ubude bokusebenza kwakho ngo-10% ngesonto njengoba udala ukuqina kwakho ngenengozi encane yokulimala.
Umthombo:
I-Castro-Piñero J, i-Artero EG, i-España-Romero V, i-Ortega FB, i-Sjöström M, i-Suni J, i-Ruiz JR. "Ukuqinisekiswa okuhlobene nendawo yokuhlolwa komzimba osemusha: ukubuyekezwa okuhlelekile." I-British Journal yeMidlalo Yezokwelapha . 2010 Oct; 44 (13): 934-43. doi: 10.1136 / bjsm.2009.058321. Epub 2009 Apr 12.
Ikhomishana Yokucebisa Izinkombandlela Zokusebenza Komzimba (2008) "Umbiko WeKomidi Lomqondisi Wezinkombandlela Zokusebenza," iWashington, DC: UMnyango WezeMpilo WezeMpilo wase-US
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. " Umsebenzi Wezemvelo Nempilo Yomphakathi. Incomo Ebuyekeziwe Yabantu Abadala Abavela E-American College of Sports Medicine American Heart Association . " Ukujikeleza. 2007 Aug 1. [Epub ngaphambi kokuphrinta]