Ingabe Kufanele Uyenze I-Cardio Ngaphambi Kokuqeqesha Amandla?

Ukulandelana kokuzivocavoca kungasiza ukushisa amakholori amaningi

Uma ufuna ukunciphisa umzimba ngokuzivocavoca, usuvele wazi ukuthi kuhilela okuningi kokusebenza. Eqinisweni, izinkombandlela zokuzivocavoca ezibekwe nguMkhandlu waseMelika wezokwelapha ezemidlalo zincoma kuze kufike ekusebenzeni okungaphezu kweyishumi nanye ngesonto.

Yizo zokusebenza ezinhlanu ze- cardio , ukuqeqeshwa kwamandla amathathu okusebenza ngamandla , nokusebenza okuguquguqukayo okuthathu, nakuba leyo namba ayifani ngaso sonke isikhathi kuwo wonke umuntu.

Inombolo yokusebenza oyenzayo ingashintsha kalula ngokusekelwe emigomweni yakho, izinga lokuzikhandla, isimiso, kanye nobukhulu bokusebenza kwakho.

Ukusebenza okukhudlwana, njengokuqeqeshwa okuphakeme kwe-interval period (HIIT) , okufishane ukusebenza. Kodwa uma wenza umsebenzi ophansi kakhulu, kungase kudingeke usebenze kuze kube yizinsuku ezingu-7 ukuze ubone imiphumela ebalulekile yokulahlekelwa isisindo.

Ukuzama ukuqhuma ukusebenza okuningi ngesonto elilodwa ngokuvamile kubonakala kungenakwenzeka, futhi, kubaningi bethu, kubonakala sengathi indlela ewukuphela kokukwenza lokho kuhlanganisa ukusebenza. Ukuhlanganisa ukusebenza kusindisa isikhathi futhi kukuvumela ukuba usebenze kuzo zonke izindawo zokuzivocavoca - I-Cardio, amandla, nokuguquguquka - konke ekusebenzeni okulodwa.

Lokho kuholela embuzweni omdala: Yikuphi owenza kuqala, i-cardio noma amandla?

Impendulo ayisoloko inqunywe futhi isomisiwe kodwa nansi indlela eyodwa yokuyibheka: Uma umgomo wakho ukulahlekelwa isisindo futhi ufuna ukwandisa ukusebenza kwakho, ukwenza i-cardio kuqala kungaba indlela yokuhamba.

Izinzuzo zeCardio ngaphambi kokuqeqesha amandla

Uma udidekile ngokuthi ungenzani ukuqeqeshwa kwe-cardio noma amandla kuqala, awunabo. Ochwepheshe bahluke kulokhu, futhi abanye batusa i-cardio kusengaphambili ukuze uthole umzimba wakho uphefumule ngokuphakamisa izinsimbi. Imisipha efudumele yenza ngcono futhi inengozi encane yokulimala uma umzimba wakho ufudumele futhi ulungele.

Abanye basikisela okuphambene nalokho, bethi i-cardio ingakwazi ukukhathala imisipha yakho, ngaleyo ndlela ukwenza isisindo sakho sokuqeqesha isisindo singasebenzi kahle. Kungase kube khona okuthile kulowo mbango.

Ngakho, ngubani olungile? Kukhona impendulo engalungile ngempela nokuthi yini ozoyenza ekugcineni iyosekelwe ezinqumweni zakho nalokho okuthandayo.

Noma kunjalo, uma umgomo wakho ukwehlisa isisindo, i-cardio ngaphambi kwamandla kungase kube ukubheja kwakho okuhle ngoba:

• Ukwandisa i-Calorie yakho Ukushisa - Ukwenza i-cardio namandla ngesikhathi sokusebenza okufanayo akusizi kuphela ukushisa ama-khalori amaningi kodwa ukwenza i-cardio kuqala kukhulise ukusetshenziswa kwekhalori ye-Workout yakho kusukela iseshini ye-cardio ishisa amakholori amaningi ngaphezu kokuqeqeshwa kwamandla.
• Ukwandisa Ukuqedwa Kwakho - Ukwenza i-cardio kuqala kukhulise ukusetshenziswa kwakho kokusebenzisa i-oxygen (EPOC) , noma inani lama-kilojoule umzimba wakho uyaqhubeka uvutha ngemva kokuzivocavoca kwakho. Ucwaningo olulodwa olushicilelwe ku- Journal of Strength and Conditioning Research lwalandela abesilisa abangu-10 abaqedile ukusebenza okuhlukene okuhlukene:
  • Ukuqeqeshwa kwesisindo
  • Ukuqeqeshwa kwesisindo / ukugijima kokusebenza
  • Ukuqeqeshwa okugijima / kwesisindo sokuqeqeshwa
  Okutholakele? Ukuhamba ngemva kokuqala kwakumkhulu kakhulu emva kokuqeqeshwa kokusebenza / kwesisindo sokuqeqeshwa. Baphinde bathola ukuthi ukugijima kwakunzima umzimba emva kokuphakamisa izisindo kuqala, okuyinto enengqondo, ikakhulukazi uma uhlose imilenze. Ngokusobala, umzimba ophansi uhileleke kakhulu ekusebenzeni ngakho-ke kunengqondo ukuthi imilenze yakho ingase ifinyeke kakhulu uma uphakamisa kuqala.

Lezo zonke izizathu ezinhle zokwenza i-cardio kuqala, kodwa kunomunye umbuzo mayelana nokwakha imisipha. Ingabe ukwenza i-cardio kuqala kungathinteki kakhulu umzimba wakho ukuze uthole amandla nokukhuthazela?

Ucwaningo olulodwa olwalandela abahlanganyeli esikhathini esiyizinyanga ezintathu, lwathola ukuthi ukwenza i-cardio ngesikhathi esifanayo njengokuqeqeshwa kwamandla akuzange kushintshe ukuthuthukiswa kwamandla emisipha noma amandla okuqothula amandla. Lokhu kubalulekile uma ufuna ukwakha imisipha noma ukusebenza ngamandla akho.

Ukhiye wangempela ukuhamba ngezinhloso zakho. Uma umgomo wakho oyinhloko ukwakha imisipha emikhulu , ukuphakamisa izisindo kumele njalo kuqala kuqala ukuze unike amandla akho onke namandla akho kulowo mgomo.

Ungase ungafuni ngisho nokuba ne-cardio eningi, noma unamathele ekusebenzeni kwe-HIIT cardio emfushane ukuze ukwandise amandla akho nokukhuthazela.

Yenza Isebenze Kuwe

Kuhle ukuba nesiqondiso kodwa ukuthi uhlela kanjani ukusebenza kwakho kuzoxhomeka ezintweni ezihlukahlukene:

• Imigomo yakho : Uma umgomo wakho ukulahlekelwa isisindo sonke , ungenza i-cardio kuqala ukuze ukwandise isikhathi sakho sokuzivocavoca . Uma unomgomo othile noma umdlalo, uzofuna ukubeka lokho kuqala. Isibonelo, uma uqeqesha i-marathon, uzofuna ukugxila amandla akho angcono ekusebenzeni kwakho okusebenzayo futhi uhlele ukusebenza kwakho kwamandla ngezinsuku zakho zokuvala.
• Izintandokazi zakho : Uma ukuphakamisa izisindo kuqala kuzizwa kuhle kuwe, akukho sizathu okufanele usishintshe lokho. Umqondo wukuthi ube nesimiso sokusebenza ngokulinganisela, esilinganiselwe kunoma yiluphi uhlobo oluhambisana nokuphila kwakho.
• Isimiso sakho : Ezweni elihle, uzokwazi ukwenza amasonto ahlukene nezikhathi ze-cardio, kodwa iningi lethu asinalo hlobo olunjalo. Zinike isikhathi sokuzivocavoca futhi uvumelane nalokho ongakwenza kuleso sikhathi.

Futhi khumbula ukuthi akudingeki uhlukanise umzimba we-cardio namandla. Eqinisweni, lezi zinsuku kunezindlela ezihlukahlukene zokusebenza konke ku-Workout efanayo.

Isimo se-metabolic yindlela eyodwa, okubandakanya kokubili uhlelo lwakho lwe-cardio energy kanye nesistimu yamandla esekela imisipha yakho. Kuhilela ukusebenzisa ukuqina okukhulu, ukuhamba komzimba wonke, kaningi ngezinsimbi, kokubili ukutholela inhliziyo yakho phezulu ngenkathi kukusiza ukwakha amandla.

Uhamba kusukela ekuzivocavoca komunye kuya kwesinye futhi isivinini yilokho okugcina inhliziyo yakho isilinganiselwe phezulu, kanye nezenzo zomzimba. Lokhu kusebenza oku- 10-Minute Met Con Workout kukukhombisa ukuthi lolu hlobo lokusebenza lusebenza kanjani.

Enye indlela efana nokuhlangana komgudu wokuqeqesha, ukuqeqeshwa kwesifunda esiphakeme kakhulu . Njengokwama-con con, i-HICT ihilela ukuhlanganisa kokubili ukuqeqeshwa kwe-cardio nokuqina emisebenzini efanayo. Ngakho, ngokwesibonelo, ungase ugijimise endaweni eminithi, bese uqhubekela kuma-squats unomshini ophezulu olandelwa yi-burpees.

Zama lolu hlobo lokuzivocavoca kanye noma kabili ngesonto futhi uzosebenza kuzo zonke izindawo zokuqina uma ushisa amakholori amaningi ngesikhathi esifanayo.

Ukufakela konke ngaphakathi

Ngakho konke lokhu engqondweni, uyifaka kanjani konke? Isikhathi esivamile sokwenza umsebenzi sibukeka kanjani uma uhlanganisa i-cardio namandla?

Kunezindlela eziningi kakhulu zokusetha isimiso se-cardio / amandla, asikho indlela yokuzihlanganisa nazo zonke. Nokho, ngezansi uzothola isibonelo esisodwa sokuthi ungafanelana kanjani nakho konke okusebenzayo. Lokhu kuthatha ukuthi usebenza cishe ihora.

I-Sample Cardio / Strength Weekly Workout Ikhalenda

Kungathatha isikhathi ukuhlola isimiso esikusebenzelayo futhi leso simiso singashintsha kusukela ngesonto kuya kwesonto, kuye ngokuthi kwenzekani empilweni yakho. Eqinisweni, akudingeki ulandele isimiso esifanayo sokusebenza kusukela ngesonto kuya kwesonto. Kuhle ukuxuba izinto bese uzama izindlela ezahlukene zokuzivocavoca.

Ungathola ukuthi uthanda ukwenza amandla kuqala, okulungile. Noma mhlawumbe nawe uthanda ukufundela kabili ngosuku, ukwenza i-cardio ekuseni nokuqeqeshwa kwamandla kamuva ngosuku.

Isihluthulelo ukugcina izinto zilula futhi zivumelane nalokho ongakwenza. Ayikho incwadi yokubusa futhi akukho indlela engafanele yokuzivocavoca. Ukuqinisekisa ukuthi wenza okuthile nsuku zonke umgomo omkhulu wokuba nawo.

> Imithombo:

> Chtara M, Chaouachi A, Levin GT, et al. Umthelela wokukhuthazela okufanayo kanye nokuqeqeshwa kokuphikiswa kwesifunda ngokulandelana kweMiscular Strength and Power Development. Journal of Strength and Conditioning Research . 2008; 22 (4): 1037-1045. i-doi: 10.1519 / jsc.0b013e31816a4419.

> Dalleck, L. "Ingabe Amaklayenti Awenu Awenza Ngendlela Efanele Yokuzivocavoca Ngesikhathi Esifanele?" I-ACE: Umphakathi: Izindaba eziqinisekisiwe: Mashi 2011.