Uma uzama ukunciphisa isisindo, kubalulekile ukusebenza emkhakheni othile wokuqina ngesikhathi sokuzivocavoca kwe-cardio . Ukusebenzisa ifomula ye-karvonen noma isibalo sokubala senhliziyo, ungathola ibanga lokushaya kwenhliziyo elihle ukuze likusize ufinyelele imigomo yakho. Izinkomba zezinga lentando yenhliziyo zivela ku-60-100% wezinga eliphezulu lenhliziyo yakho . Izigaba ezahlukene zihlanganisa:
Intensity Low: 60% kuya 70%
Lo mkhakha ugcina ukhululekile kakhulu futhi kuyisinqumo esihle njengendlela yokufudumala noma yabaqalayo ngoba ikusiza ukuba uthuthukise imfanelo ye-aerobic yokuzivocavoca okukhulu .
Ukulinganisela okulinganiselwe : 70% kuya ku-80%
Le ndawo ikhipha amandla, ikhulise ikhono lomzimba wakho wokuthutha i-oksijeni kuwo wonke umzimba futhi ifaka inhliziyo yakho. Uzoshisa amakholori amaningi kule ndawo, futhi. Ochwepheshe bavame ukuncoma ukusebenza ngokulinganisela ukwakha ukuqina nokulahlekelwa isisindo. Ukuzivocavoca okuyisibonelo kuyisibonelo esihle sokuzivocavoca kwe-cardio.
Ukuphakama okuphezulu : 80% kuya ku-90%
Ukusebenza kule ndawo kukukhipha endaweni yakho yokududuza futhi ikuvumela ukuthi ushise amakholori amaningi ngenkathi uthuthukisa i- VO2 Max yakho futhi uphakamise umkhawulo wakho we- anaerobic . Lokhu kusebenza okuphakanyisiwe kwe-aerobic intervals kunikeza isibonelo sokusebenza okuphakeme kakhulu.
Umzamo omkhulu: 90% kuya ku-100%
Ukusebenza kuleli zinga kusho ukuthi usebenza kanzima ngangokunokwenzeka, njengokungathi ku-sprints yonke noma ukuqeqeshwa kwesikhashana esiphakeme kakhulu .
Abaningi bethu bangagcina kuphela le mzamo wokuzikhandla isikhathi esifushane, okwenza lokhu kube yindawo ekhuni kakhulu futhi efanelekile kakhulu ekuzivocavoca phambili. Lokhu kusetshenziselwa isikhathi sokuphumula kwesikhashana kunika isibonelo sokuqeqesha emzamweni omkhulu wokuhlala phakathi kwezinsuku zokusebenza.
Umthombo:
I-American College of Sports Medicine. (2006). Izikhombandlela ze-ACSM zokuhlola nokuvivinya umzimba. Baltimore, MD: uLippincott Williams & Wilkins.