Uma kuziwa ekuzivocavoca, ukuthi usebenza kanzima kanjani kungenza umehluko omkhulu ukuthi zingaki ama-khalori owashisayo kanye nekhono lakho lokwakha ugqozi nokukhuthazela. Kunezinhlobo eziningi zezindlela zokuqapha amandla akho ukuqinisekisa ukuthi usebenza endaweni yakho yezinga lokushaya kwenhliziyo, okuzokusiza ukuthi uthole okuningi ngesikhathi sokuzivocavoca .
Thola i-Target Heart Rate Zone yakho
Izinga lentando yenhliziyo yakho (THR) lichaza isilinganiso se-pulse (ku-beats ngomzuzu) esikuvumela ukuba usebenzise ngokuphepha ngenkathi uthole izinzuzo eziphezulu kusuka emsebenzini wakho.
Lolu hlobo luvame ukuphakathi kuka-50% kuya ku-85% wezinga eliphezulu lenhliziyo yakho . Ungakwazi ukubala isilinganiso senhliziyo esinqunyiwe nganoma iyiphi inombolo yamafomula:
- I-Karvonen Formula - Inqolobane yakho yenhliziyo yakho ibalwa ngokusebenzisa iminyaka yobudala nokuphumula kwenhliziyo
- I-Steven's Creek THR Formula - Lo wokubala we-intanethi uhilela amazinga amaningi wezinhliziyo ezinhlobonhlobo ngokusho kobulili nokuzivocavoca, okwenza imiphumela ibe neqondile kakhulu
- Ababala be-inthanethi - Uma u-math-phobic, njengami, sebenzisa i-calculator ye-intanethi ukwenza umsebenzi kuwe
Khumbula ukuthi imiphumela evela kumafomu e-THR yiziqondiso nje. Uma ulandela indawo yakho ye-THR futhi uqaphela ukuthi usebenza kanzima kakhulu noma unzima ngokwanele, uzokwazi ukulungisa lezo zinombolo ukuze uvumelane nendlela ozizwa ngayo. Ngikuthola kungcono ukusebenzisa i- THR yakho kanye nokuzikhandla kwakho okubonakalayo ukuze uthole izindawo ezilinganiselwe kakhulu zenkokhelo yenhliziyo.
Indlela Yokuqapha I-THR Yakho Ngokuthatha Umgomo Wakho
Enye indlela yokuthola ukuthi kunzima kangakanani ukusebenza ngaphandle kwemishini eyengeziwe ukuthi uthathe isisindo sakho kulo lonke ukuqeqeshwa kwakho.
Thatha ikhefu elifushane ngemuva kokufudumala kwakho kanye nezikhathi eziningana phakathi nokuzivocavoca kwakho. Beka inkomba yakho kanye neminwe ephakathi ngqo ngaphansi kwezindlebe zakho, bese uslayida iminwe yakho phansi kuze kube ngaphansi komhlathi wakho, ucindezela kancane.
Qala nge-zero ekushayweni kokuqala bese ubala imizuzwana engu-10, bese uphindaphindwa nguyisithupha, okukunika ukulinganisa kwenhliziyo yakho ku-beats ngomzuzu.
Isibonelo, uma ubala ama-beats angu-20 kumasekhondi angu-10, isilinganiso sakho senhliziyo esingaba ngu-120 sizoba ngamaminithi ngomzuzu. Hlola impumputhe yakho njalo phakathi nokuzivocavoca kwakho ukuze uqiniseke ukuthi ungaphakathi kwendawo yesilinganiso senhliziyo yakho.
Sebenzisa i- Heart Rate Monitor
Ukusebenzisa i- monitor rate ye-heart kwenza kube lula ukuhambisana nokuzivocavoca kwakho ngoba kubonisa ukufunda okuqhubekayo kwenhliziyo yakho kulo lonke ukuqeqeshwa kwakho.
Ibanga lokuqapha noma yikuphi kusuka ku-$ 50 kuya ku-$ 300, unikeza izinhlobo ezihlukahlukene zokukhetha noma ngabe ungumdlali oqala noma onguchwepheshe. Abaningi basebenzisa isibopho sekhanda ukuze uthole ulwazi lwezinga lentando yenhliziyo nokunye okunikezwayo okunikezwayo okunjengama- calories ashisekile nesikhathi esichithwa endaweni yezinga lokushaya kwenhliziyo. Lokhu kuyindlela elula kakhulu yokuqapha amandla akho futhi ikunika ithuba lokukwazi umzimba wakho.
Ngokubona isilinganiso senhliziyo yakho, ungathola ukuthi yikuphi ukusebenza okushisa ama-khalori amaningi nokuthi yimiphi imisebenzi eyenza inhliziyo yakho ibonakale ephakeme kunezinye.
Sebenzisa i-Talk Test
Uma ungenayo isimiso sokushaya kwenhliziyo noma ungafuni ukuyeka ukusebenza kwakho ukuthatha impumputhe yakho, i-Talk Test enye indlela yokuqapha amandla akho.
Uma usebenza ngamandla , kufanele ukwazi ukuqhuba ingxoxo. Ngaphandle kokuba wenze ukuqeqeshwa okuphakeme kakhulu noma ukuqeqeshwa kwesikhashana , akufanele ube phefumula kakhulu kangangokuthi awukwazi ukukhuluma.
Lingasiza ukusebenzisa Isilinganiso Sokusebenza Esiveziwe kanye ne- Test Talk . Lesi yisilinganiso sika 1-10 sokuchaza ukuthi usebenza kanzima kangakanani, 1 ube lula kakhulu futhi 10 ube nzima kanzima. Uma wenza umsebenzi wokulinganisela, lokhu kuzohumusha ku-Level 5 esikalini. Ungasebenzisa futhi isisindo se-Borg esisemthethweni sokusebenza okuveziwe esinikeza amazinga wokuqina kusuka ku-6 (akukho ukuzama) kuya ku-20 (ukuzama ukusebenza okukhulu).