Izinkombandlela zokuzivocavoca ze-Cardio kwabasebekhulile

Ukuzivocavoca kwe-cardio njalo kubalulekile kunoma yiliphi iqembu leminyaka, kepha abadala asebekhulile kungenzeka banokuzuza kakhulu ngokuqala (noma ukuqhubeka) uhlelo lokuzivocavoca. Akukona nje ukuthi i-cardio iqinisa inhliziyo yakho namaphaphu, ikunika amandla amaningi, ivuselele ingqondo yakho, ikusize ukuphatha isisindo sakho , inganciphisa izimpawu zokukhathazeka nokucindezeleka, futhi ingase ikugcine uncane .

Umbuzo uvame ukuthi, kufanele ukwenze kangakanani i-cardio futhi iyiphi indlela engcono kakhulu yokuqalisa? I- ACSM / AHA Imisebenzi Yokwenyama Yomsebenzi Okudala Abantu basikisela izinketho ezintathu ezahlukene (bheka Umfanekiso 1 ngezansi):

• I- cardio enamandla ephakathi kwemizuzu engu-30, izinsuku ezingu-5 ngesonto, noma
• I-cardio enamandla imizuzu engu-20, izinsuku ezintathu ngesonto, noma
• Ukuxuba kwe-cardio elinganiselayo nenamandla, izinsuku ezingu-3-5 ngesonto

Ukusetha ukusebenza kwakho kwe-Cardio

Izincomo zomsindo zilula, kodwa ukuzenza zibe yiqiniso kungase kudideke. Sebenzisa lezi zinyathelo ukusetha umsebenzi wakho we-cardio:

1. Khetha umsebenzi - Khetha noma yimuphi umsebenzi lapho ungasebenza khona ezingeni elilinganisiwe noma elinamandla kakhulu (noma cishe u-65% kuya ku-80% wezinga eliphezulu lenhliziyo yakho ). Khetha into oyithandayo, efinyeleleka, futhi ehambisana nezidingo zakho. Isibonelo, uma ubuhlungu obuhlangene noma izinkinga, ungase ukhethe ukuhlolwa okungekho umthelela wokubhukuda noma ukuhamba ngebhayisikili. Okunye okukhethwa kukho:
   • Ukuhamba
   • Ukugijima
   • Ukuhamba ngebhayisikili
   • Ukubhukuda
   • Ukuvivinya umzimba
   • Ikhaya ukuvivinya amavidiyo

1. Khetha isikhathi esingakanani sokuzivocavoca - Nakuba i-ACSM isincoma imizuzu engu-20-30, kungase kudingeke ukuthi usebenze kuze kube yilapho ungazange usebenzise ngaphambili. Kuthatha isikhathi ukwakha ukukhuthazela enhliziyweni nasezinhlungwini zakho, ngakho-ke qala ngalokho ongayisingatha bese wengeza imizuzu embalwa emsebenzini ngamunye ukuze usebenze ngendlela yakho kancane kancane. Isibonelo, umqali angase aqale ngemizuzu engu-10-15 yokuhamba noma yokuhamba ngebhayisikili nokwakha kusukela lapho.

1. Khetha amandla akho - Iziqondiso zikhomba amandla okulinganisela , okuyiNqanaba 5-6 kulokhu okulinganiselwe ukulinganisa . Qala ngezinga lokunethezeka ukuze uthole ukuzizwa komsebenzi. Uma usuzwa ukhululekile, ungakwazi ukucindezela kancane. Ngokuyinhloko, ufuna ukusebenza ezingeni lapho ungaxoxa khona, kodwa emisho emifushane kuphela. Indlela enhle yokusebenza ngokukhuthazela ngaphandle kokuthi usebenze kanzima wonke umsebenzi wokuzivocavoca unokuqeqeshwa kwesikhashana . Zama ukuhamba ngokushesha ngomzuzu owodwa bese wehlisa kancane imizuzu engu-1-2, ukushintsha lokho okungama-20 noma amaminithi.
2. Khetha Indlela Ovame ​​Ukuzivocavoca Ngayo - Uma uqala noma ungaqiniseki ukuthi ungabamba kanjani, qala ngezinsuku ezintathu ngesonto ngezinsuku zokuphumula phakathi. Ungangeza izinsuku eziningi uma uzizwa ulungele ukuvivinya umzimba njalo.

Izinsiza ze-Cardio Workout

• I-Cardio 101
• Ukusebenza kwe-Cardio kwabaqalayo
• I-Cardio yokulahlekelwa kwesisindo
• Okwenza Udinga i-Cardio Exercise

_Imithombo:

_{Lanza I, Mfushane D, Omfushane K, et al. Ukukhuthazela Ukuzivocavoca njenge-Countermeasure for Aging. Isifo sikashukela. 2008 November; 57 (11): 2933-2942.}

_{UNelson M, Rejeski W, Blair S, et al. Umsebenzi womzimba kanye Nempilo Yomphakathi Kubantu Abadala: Incomo evela eMelika College of Sports Medicine kanye ne-American Heart Association . Ukujikeleza . 2007; 116; 1094-1105.}

Umfanekiso 1: Izikhombisi ze-Cardio zabadala abadala