Shintsha lezi zakhi ukuze ufinyelele imigomo emisha yokufaneleka
Ukuqonda isimiso se-FITT kukusiza ukuthi udale uhlelo lokuqeqeshwa oluzosebenza kakhulu ekufezeni imigomo yakho yokuzivocavoca. I-FITT imelela ukuvama, amandla, isikhathi, nohlobo lokuzivocavoca. Lezi izakhi ezine okudingayo ukucabanga ngokudala ukusebenza okufanelana nemigomo yakho kanye nezinga lokufaneleka. Funda ukuthi isimiso se-FITT sisebenza kanjani.
Ukuvama
Into yokuqala yokumisa uhlelo lwakho lokuzivocavoca imvamisa- ukuthi usebenzise kangaki . Ngokuvamile imvamisa yakho ixhomeke ezinhlobonhlobo zezinto ezibandakanya uhlobo lokuzikhandla okwenzayo, ukuthi kunzima kangakanani ukusebenza, izinga lakho lokuzivocavoca, kanye nemigomo yakho yokuzivocavoca.
Ngokuvamile, iziqondiso zokuzivocavoca ezibekwe yi-American College of Sports Medicine zinikeza indawo okumele uqale lapho ucabanga ukuthi usebenza kangakanani.
- I-cardio : Ngokuya komgomo wakho, imihlahlandlela inikeza ukuvivinya umzimba ngendlela emihlanu noma ngaphezulu ngesonto noma i-cardio enkulu izinsuku ezintathu ngesonto ukuthuthukisa impilo yakho. Uma ufuna ukunciphisa isisindo, uzofuna ukusebenza kuze kube sekusebenzeni okuphindaphindiwe kaningi, ngokuvamile kuya ezinsukwini eziyisithupha noma ngaphezulu ngesonto .
- Ukuqeqeshwa kwamandla : Imvamisa ephakanyisiwe yizinsuku ezimbili kuya kwezintathu ezingezona ezilandelanayo ngesonto (okungenani izinsuku ezilodwa kuya kwezinyanga phakathi kweseshini). Nokho, imvamisa yakho iyovame ukuxhomeka ekusebenzeni kwakho, ngoba ufuna ukusebenza imisipha yakho okungenani izikhathi ezimbili ngesonto. Uma wenza isimiso sokuhlukanisa, njengomzimba ophezulu ngelinye ilanga nomzimba ophansi okulandelayo, ukusebenza kwakho kuzoba kaningi kunokusebenza komzimba.
Intensity
Ukuzibandakanya kuhlobene nokuthi usebenza kanzima kanjani ngesikhathi sokuvivinya umzimba. Indlela ongayishintsha ngayo amandla kuxhomeke kuhlobo lomsebenzi owenzayo.
- I-cardio : I-cardio, uzovame ukuqapha amandla ngokushaya kwenhliziyo , ukuhlolwa okubonakalayo , ukuhlolwa kwenkulumo , umlingo wokushaya kwenhliziyo , noma inhlanganisela yalezo zinyathelo. Isiphakamiso esiphezulu ukusebenzela ngamandla okulinganisela kokusebenza okumile kwezwe. Ukuqeqeshwa kwesikhathi sokusebenza kwenziwa ngesikhundla esiphakeme isikhathi esifushane. Kungumqondo omuhle ukuba ube nengxube yokuzivocavoca kwe-cardio ephansi, ephakathi, futhi ephakeme kakhulu ukuze uvuselele izinhlelo ezihlukene zamandla futhi ugweme ukudlula.
- Ukuqeqeshwa kwamandla : Ukuqapha ukuqina kokuqina kwamandla kuhilela isethi ehlukile yemingcele. Ukuqina kwakho kwakha umzimba owenzayo, inani lesisindo osiphakamisayo, nenani le-reps futhi ubeka. Ukuqina kungashintsha ngokusekelwe endleleni oqeqesha ngayo. Umqondo jikelele ukuphakamisa isisindo esanele ukuze ukwazi ukuqedela kuphela inombolo ye-reps oyikhethile. Kodwa-ke, uma umgomo wakho ukulahlekelwa isisindo noma ukwakha ukukhuthazela, ungase uphakamise izisindo ezilula ukuze uphinde uqhubeke.
Isikhathi
Isici esilandelayo sepulani lakho lokuzivocavoca ukuthi usebenza isikhathi esingakanani phakathi neseshini ngayinye. Akukho myalelo owodwa wokusetha ukuthi kufanele usebenzise isikhathi esingakanani futhi uzovame ukuxhomeka ezingeni lakho lokuzivocavoca kanye nohlobo lokusebenza okusebenzayo.
- I-cardio: Iziqondiso zokuzivocavoca ziphakamisa imizuzu engama-30 ukuya kwangu-60 ye-cardio kodwa isikhathi sokuzivocavoca kwakho sincike kulokho okwenzayo. Uma ungumqali, ungaqala ngomsebenzi wemaminithi angu-15 kuya kwangu-20 . Uma wenza i-cardio yesimo esiqinile, njengokuthi ugijima noma ufike kumshini we-cardio, ungase usebenzise imizuzu engama-30 kuya kwangu-60. Uma wenza ukuqeqeshwa kwesikhashana futhi usebenza ngamandla kakhulu, ukuqeqeshwa kwakho kuyoba mfushane, kumaminithi angu-20 kuya kwangu-30. Ukuba nokusebenza okuhlukahlukene kwamandla ahlukahlukene kanye nezinkathi ezithile kuzokunika uhlelo oluqinile, olulinganiselayo lwe-cardio.
- Ukuqeqeshwa kwamandla : Kuze kube nini uphakamisa izisindo kuxhomeke kuhlobo lokusebenza okusebenzayo kanye nesimiso sakho. Isibonelo, ukuqeqeshwa komzimba okuphelele kungathatha ihora, kanti isimiso sokuhlukanisa singathatha isikhathi esincane ngoba usebenza amaqembu omzimba ambalwa.
Thayipha
Uhlobo lokuzivocavoca owenzayo yingxenye yokugcina yesimiso se-FITT futhi okulula ukuzisebenzisa ukuze ugweme ukulimala ngokweqile noma isisindo sokulahlekelwa isisindo.
- Ukuzivocavoca kwe-cardio : I-Cardio ilula ukushintsha, ngoba noma yimuphi umsebenzi othola isilinganiso senhliziyo yakho kubalwa. Ukugijima, ukuhamba, ukuhamba ngebhayisikili, ukudansa, kanye nomqeqeshi we-elliptical ezinye zezinto ezihlukahlukene ongakhetha. Ukuba nomsebenzi owodwa we-cardio engaphezu kweyodwa kuyindlela engcono kakhulu yokugcina umzimba wakho uqagela futhi unciphise isithukuthezi.
- Ukuqeqeshwa kwamandla : Ukuqeqeshwa kwamandla nakho kunezinhlobonhlobo zezinhlelo zokusebenza zokunikeza. Kuhlanganisa ukuzivocavoca lapho usebenzisa uhlobo oluthile lokumelana (amaqembu, ama-dumbbells, imishini, njll) ukuze usebenzise imisipha yakho. Ukuzivocavoca umzimba kungabhekwa njengendlela yokuqeqesha amandla. Ungashintsha kalula uhlobo lokusebenza kwamandla owenzayo, kusukela ekuqeqeshweni komzimba okuphelele ukufaka izinto ezifana nama- supersets noma ukuqeqeshwa kwe-pyramid kuya ezintweni ezihlangene.
Indlela Yokusebenzisa Umgomo We-FITT Ekusebenzeni Kwenu
Isimiso se-FITT sichaza indlela yokusebenzisa uhlelo lwakho ukuze uthole isimo futhi uthole imiphumela engcono. Kukusiza ukuthi ufunde ukuthi ungashintsha kanjani ukusebenza kwakho ukuze ugweme ukukhwabanisa, ukulimala ngokweqile, kanye nokwehla kwesisindo .
Isibonelo, ukuhamba kathathu ngesonto imizuzu engama-30 ngezinga elilinganiselwe kungase kube indawo enhle yokuba uqale ukuqala. Ngemva kwamasonto ambalwa, umzimba wakho uvumelanisa nalezi zinto futhi izinto eziningana zingenzeka:
- Umzimba wakho usebenza ngokuphumelelayo ekuzivocavoca: Uma uqhubeka nokusebenza , kulula ukwenza izivivinyo, okubangela ukuba ushise amakholori ambalwa kunokwenza lapho uqala.
- Ukulahleka kwesisindo : Ukusebenza kwakho okusha kungasiza ukulahlekelwa isisindo okuyinto, okwamanje, into enhle. Ukukhathazeka ukuthi usebenzise amakhilogremu amancane adlulisa lowo mzimba omusha, omncane nxazonke.
- Ukuzibonga: Ukwenza umsebenzi ofanayo wamasonto noma izinyanga ekupheleni kungadala, udle ekukhuthazeni kwakho ukuzivocavoca.
Kule ndawo ufuna ukuphatha enye noma ngaphezulu yezimiso ze-FITT, njenge:
- Ukushintsha imvamisa ngokungeza olunye usuku lokuhamba
- Ukushintsha amandla ngokuhamba ngokushesha noma ukufaka isikhathi esithile sokusebenza
- Ukushintsha isikhathi esichithwe ukuhamba usuku ngalunye lokuzivocavoca
- Ukushintsha uhlobo lokuzivocavoca ngokubhukuda, ukuhamba ngebhayisikili, noma ukugijima.
Ngisho nje ukushintsha eyodwa yalezi zakhi kungenza umehluko omkhulu emsebenzini wakho nokuthi umzimba wakho uphendula kanjani ekuzivocavoca. Kubalulekile ukuguqula izinto njalo ukuze umzimba wakho uphile futhi ingqondo yakho iqhaza.
> Umthombo:
> Garber CE, uBlissmer B, Deschenes MR, et al. Ukulinganisa kanye nekhwalithi yokuzivocavoca ekuthuthukiseni nasekulondolozeni i-Cardiorespiratory, i-Musculoskeletal, ne-Neuromotor Fitness kubonakala sengathi i-Healthy Adult. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (7): 1334-1359. i-doi: 10.1249 / mss.0b013e318213fefb.