Ukuklama uhlelo oluhle lokuzivocavoca ubuciko obuningi njengesayensi, kodwa kunezici eziyisithupha eziyinhloko ezizosiza ekuqinisekiseni ukuzivocavoca okuphelele futhi okuphelele, kungakhathaliseki ukuthi ukhona noma udlala imiphi imidlalo.
Izingxenye ezilandelayo zakha isisekelo sezinhlelo zokuphepha zokuzivivinya eziphephile. Futhi ngenkathi lezi zinikeza indawo yokuqala cishe yonke imisebenzi yokuzivocavoca, akuyona uhlu oluphelele.
Abadlali be-Elite bangangezelela ezinye izingxenye zokuqeqesha eziqondene nemidlalo yabo, futhi bahlele kahle uhlelo lokusebenza ngamakhono afana nobuhle , ibhalansi , amandla , nokusheshisa .
Ngaphambi kokuqala uhlelo lokuqeqeshwa, izivivinyo ezintsha zikhuthazwa ukuba zihlole futhi zithole OK ngaphambi kokuqala uhlelo lokuzivocavoca.
1. Hlola isilinganiso sakho se-Maximum Heart
- Ngenkathi kunezinhlelo eziyinkimbinkimbi zokuhlolwa kwezintambo ukuze zilinganisane ngokulinganisela izinga lokushaya kwenhliziyo, iningi labantu lizosebenzisa ukubalwa okulula ukulinganisa isilinganiso senhliziyo esiphezulu .
- Ifomula elula nje ukukhipha iminyaka yakho kusuka ku-220.
- Indlela entsha, eyanyatheliswa kuyi -Journal of the American College of Cardiology , ilinganisela izinga eliphezulu lenhliziyo ngefomula elandelayo: 208 engaphansi kwezikhathi ezingu-0.7.
- Zama lokhu wokubala kwenhliziyo yesilinganiso esiphezulu se-intanethi
Manje ukuthi uyazi ukuthi izinga lakho lenhliziyo liphakeme kangakanani, uzothola umgomo wakho wokuqeqesha jikelele, futhi usethe ukuzivocavoca kwakho ngokufanele.
2. Qinisekisa Ukuzivocavoca Kwakho
Ukuqaphela ukuthi kunzima kangakanani ukuzivocavoca isisekelo sokuqeqeshwa okuqinile. I-intensity ibhekisela ekwenzeni kwenhliziyo yakho ngesikhathi sokuqeqesha. Ukuzivocavoca okufanelekile kuncike ekutheni izinga lakho lenhliziyo liphakeme, izinga lakho lamanje lamanzi kanye nemigomo yakho.
Izinkundla Zamazinga Okuqeqeshwa Okuvamile Yenhliziyo:
- Uma uqala nje uhlelo lokuzivocavoca kubalulekile ukuthi uhlole nodokotela wakho ngaphambi kokuqala. Emva kokuthola ukuhamba phambili, kutuswa ukuthi usebenzise phakathi kwamaphesenti angu-50 kuya kwangu-60 wezinga eliphezulu lenhliziyo yakho.
- Uma usuvele uqhuba njalo futhi ungathanda ukuqhubeka ukwandisa ukuqina komzimba noma ukuthuthukisa izikhathi zakho, kufanele usebenzise emaphesenti angama-60 kuya kwangu-70 wezinga eliphezulu lenhliziyo.
- Uma umgomo wakho ukuthuthukisa ikhono le-aerobic noma ukusebenza kwezemidlalo, cishe uzosebenzisa indawo yokuqeqesha, okungama- 75 kuya ku-85% wezinga eliphezulu lenhliziyo.
Ngenkathi lezi zindawo ziphakanyisiwe, kubalulekile ukuqonda ukuthi ukuhluka kokuqeqeshwa kwakho kubalulekile kungakhathaliseki ukuthi izinga lakho lokuzivocavoca liphi. Kungase kube nezikhathi lapho umgijimi oqeqeshwe kakhulu eqeqesha endaweni engamaphesenti angu-50 kuya kwangu-60 (ukuze alulame noma asele, aphuze, aqeqeshe ibanga, isibonelo). Ucwaningo lubonisa ukuthi abantu abavame ukuzivocavoca ngokweqile banokulimala okuningi futhi banamathuba okuyeka.
Abagijimi bezokuncintisana bangase badinge ukwengeza izikhathi eziphakeme zokuqeqesha isikhashana ngesikhathi sokusiza ukuqeqesha imisipha ukuba iphathe i- lactic acid .
3. Khetha uhlobo lokuzivocavoca ozokwenza
Ngokomumo jikelele khetha imisebenzi esebenzisa amaqembu amakhulu ama-muscle futhi aqhubekayo emvelweni.
Ezinye izibonelo ezinhle zihamba, ukubhukuda, ukugijima, umdanso we-aerobic, imishini yokugibela izitebhisi, imishini yasendaweni, ama-rollreader, ibhayisikili noma amabhayisikili wokuzivocavoca .
Kulabo abafuna ukuthuthukisa ukusebenza kwezemidlalo, uzophinde ufune ukusebenzisa ukuqeqeshwa okuqondene nezemidlalo. Isimiso sokucacisa sithi ukuze ube ngcono emsebenzini othile noma ikhono, kufanele wenze lo msebenzi noma ikhono. Ngakho-ke, umgijimi kufanele aqeqeshe ngokugijima futhi umgijimi kufanele aqeqeshe ngokubhukuda. Nokho, kukhona ezinye izizathu ezinkulu zokuwela isitimela , futhi kunconywa bonke abadlali.
4. Hlola imvamisa yakho yokuzivocavoca
Ukuvame ukuzivocavoca kaningi kangakanani kuncike ezingeni lakho lokumiswa kanye nemigomo yakho, kanye nokuqina koqeqesho lwakho.
Ukuphakamisa amandla akho, nakakhulu kufanele uphumule, ngakho-ke imvamisa yakho kufanele ihle ngokufanele. Ukuqeqeshwa okujwayelekile, kunconywa ukuthi usebenze ebangeni lakho lokukhomba okungenani izikhathi eziyisi-3 kuya kweziyisihlanu ngesonto, kungabi namahora angu-48 phakathi kweseshini. Ukwenza kaningi kakhulu kungabangela ukuxazulula izinkinga, ngakho-ke qaphela ukuthi kuthatha isikhathi esingakanani ukuphola esimweni sokuzivocavoca esindayo.
5. Khetha isikhathi sakho sokuzivocavoca
Ukuqina komzimba jikelele kungathuthukiswa okungenani imizuzu engama-30 izikhathi ezintathu ngesonto. Ukuze uthole isimo esimisiwe, kufanele uzame ukulondoloza imizuzu engu-30 kuya kwengu-60 yokuzivocavoca okuqhubekayo endaweni yakho yesikhangiso iseshini ngasinye.
6. Qedela ukufudumala nokuphumula okuphansi
Kunconywa kakhulu ukuthi ufaka ukufudumala okulula kokumaminithi angu-5 kuya kwangu-10, ngaphambi kokuthuthela phezulu ekufikeni kwenhliziyo yakho yokuqeqeshwa. Indawo yokugcina iminithi emihlanu kuya kwezingu-10 ngemuva kokuqeqeshwa kwakho kungavimbela ukuzondeka futhi kuzovumela izinga lokushaya kwenhliziyo yakho kanye nokushisa okusemqoka ukuwa kancane kancane. Uma welula, lesi yisikhathi esihle kakhulu ngoba imisipha yakho ifudumele futhi iguquguquka futhi ingozi yokulimala iphansi.
Umthombo:
Umkhandlu waseMelika Wokuzivocavoca. (2003). Umhlahlandlela we-ACE Personal Trainer, u-3rd Edition . I-San Diego, CA: i-American Council on Exercise.