Thuthukisa Impilo Yakho Nge-Aerobic Exercise
Ukukhuthazela kwe-cardiorespiratory yisilinganiso sokuthi inhliziyo yakho, amaphaphu kanye nemisipha yakho isebenza kahle kanjani ukuze umzimba wakho usebenze isikhathi eside. Abazivocavoca bangathuthukisa ukukhuthazela kwe-cardiorespiratory ngokuhlanganyela ohlelweni lokuzivocavoca okuvamile. Ukuzivocavoca kwe-cardiorespiratory okuphuthumayo kunikeza izinzuzo eziningi zezempilo.
Indlela Yokulinganisa Ukukhuthazela Kwe-Cardiorespiratory
Uma ochwepheshe bezama ukukhuthazela kwe-cardiorespiratory ebhodini, baqaphela ukuthi inhliziyo yakho namaphaphu akhombisa kanjani umoya-mpilo emisipha yakho yokusebenza ukuze bakwazi ukusebenza kanzima ngesikhathi sokuvivinya umzimba.
Lapho imisipha yakho ingatholi izakhi eziyidingayo, imikhiqizo yokudoba iyakha futhi ibangele ukukhathala.
Ngakho ososayensi baqaphela kanjani ukukhuthazela kwe-cardiorespiratory ? Ngezinye izikhathi bahlola umoya ophefumula ngawo ngesikhathi sokuvivinya umzimba. Ngokuhlaziya umoya wakho okhishwe umoya, bangalinganisa ukuthi imisipha yakho isebenzisa kahle kanjani i-oxygen. Kodwa le nqubo, ebizwa nge- VO2 max test , idinga ukuba usebenze ngamandla amakhulu. Ngakho ukuhlolwa akuphephile kuwo wonke umuntu. Ngokuvamile, ukuhlolwa kwe-VO2 max kwenziwa endaweni yokubhubhisa, ngokuvamile esibhedlela noma emtholampilo wezokwelapha.
Ema-gyms namaqembu ezempilo, ukuvivinya umzimba kwe-cardiorespiratory kuvamile kakhulu. Lezi zivivinyo ziphephile kwabasebenzi abangasebenzi noma abangase babe nezinkinga zenhliziyo. Lezi zivivinyo zingase zifake:
- Ukuhlolwa kwe-Treadmill
- Ukuhlolwa kwebhayisikili
- Isivivinyo sokuhamba ngomzimba wangaphandle
- Ukuhlolwa kwesinyathelo
Ngesikhathi ngasinye salezi zivivinyo, umqeqeshi wakho uzohlola ukuthi izinga lakho lenhliziyo lishintsha kanjani ngesikhathi sokuvivinya umzimba.
Ngokusekelwe emiphumeleni, anganikeza ukulinganisa kwempilo yakho ye-cardiorespiratory.
Kungani Ukukhuthazela Kwe-Cardiorespiratory Kubalulekile?
Esilungiselelweni sempilo, ukukhuthazela kwe-cardiorespiratory noma ukuqina komzimba (CRF) yisilinganiso esibonisa izinga lakho lempilo ye-aerobic. Kukusiza wena nomqeqeshi ukuthi wazi kahle kangakanani ukwenza umzimba wokuzivocavoca umzimba isikhathi esithile.
Abazivocavoca abane-CRF ephansi bazoqala ngezikhathi ezimfushane, ama-workout aphansi kakhulu. Abagijimi abane-CRF ephakeme bangabamba iqhaza ngokuphepha emsebenzini wokusebenza okukhulu .
Uma uzama ukunciphisa isisindo, ukuqina komzimba okubaluleke kakhulu. Umsebenzi we-Aerobic kubalulekile ukushisa ukhalori nokulahlekelwa isisindo . Umsebenzi wokuzivocavoca ubalulekile nakakhulu uma ufuna ukugcina impilo enhle yenhliziyo futhi ugcine isisindo isikhathi eside. Uma ukukhuthazela kwakho kwe-cardiorespiratory kuhle, lokho kusho ukuthi unempilo ngokwanele ukuba uhlanganyele emisebenzini ezokusiza ukuthi ulahlekelwe isisindo futhi ugcine ucishe.
Izindlela Zokuthuthukisa Ukukhuthazela Kwe-Cardiorespiratory
Uma ungaqiniseki ukuthi uzokwenza kanjani ukuhlolwa ukuze ulinganise ukuqina komzimba wakho, ungakhathazeki. Cishe ungalinganisa umphumela ngokuhlola izinga lakho lomsebenzi wansuku zonke. Uma usebenza ngokomzimba nsuku zonke, uzokwenza kangcono kunomuntu ohlala phansi. Uma usuhlala isikhathi eside noma uma unenkinga yenhliziyo noma yamaphaphu, kufanele ubone udokotela wakho ngaphambi kokuzama ukuthuthukisa ukukhuthazela kwe-cardiorespiratory.
Uma wazi ukuthi unempilo ngokwanele yokuzivocavoca, sekuyisikhathi sokukhulisa impilo yakho nempilo yengaphazi. Ungenza ukusebenza okulula kokuqala ekhaya , uhambe noma ugijime ngaphandle nabangani, noma ujoyine i-gym ukuze ugijime noma uthathe isigaba se-aerobics.
Zama ukukhetha imisebenzi oyithandayo. Ungabuye ubuze umngane noma ilunga lomndeni ukuthi akujoyine ngezikhathi zakho. Ukusekelwa komphakathi kuzokusiza ukuba uhlale endleleni futhi wenze umsebenzi ngamunye ujabule ngokwengeziwe.
Uma uqala ukuvivinya umzimba, qala kancane kancane ngemizuzu embalwa yomsebenzi olula noma olinganiselayo kabili noma kathathu ngesonto. Uzokwenza ngcono ukukhuthazela kwakho kwe-cardiorespiratory njalo uma wenza imisebenzi ye-aerobic ekwandisa izinga lokushaya kwenhliziyo yakho futhi yenza ukuba uphefumule ngokujulile. Zama ukuhambisana nomgomo wakho ngangokunokwenzeka futhi kancane kancane wengeze isikhathi seseshini zakho. Ekugcineni, zama ukwandisa izinga lakho lomsebenzi ukuze wenze uhlobo oluthile lokuzivocavoca umzimba usuku ngalunye lwesonto.
Uzothola ukuthi lo msebenzi ulula njengoba ubamba iqhaza kaningi.
Uma ufuna ukubona ukuthi ukukhuthazela kwakho kwe-cardiorespiratory kuthuthukisa kanjani ngokuhamba kwesikhathi, khuluma nodokotela wakho mayelana nokuyihlolela emtholampilo. Noma khuluma nomqeqeshi wakho ukuze ubone ukuthi yiziphi izinketho ezitholakala ku-gym yakho yangakini. Ngokuzivocavoca okuningi, inqubekela phambili yokulandelela inikeza isisusa esibalulekile sokuqhubeka ukuhamba.