Igama elithi 'cardio' cishe lingenye yamazwi okuqala ozwayo lapho uqala uhlelo lokuzivocavoca.Uyazi ukuthi i-cardio iyisici esibalulekile kunoma yikuphi ukuvivinya umzimba, kungakhathaliseki ukuthi ufuna ukulahlekelwa isisindo, ulungele noma uphile kahle.
Okuyiqiniso ukuthi, Uma ufuna ukunciphisa isisindo, kungase kudingeke wenze kuze kube ngamaminithi angu-300 e-cardio ngesonto futhi lokho akubandakanyi ukuqeqeshwa kwamandla.
Ngakho-ke, uyazi ukuthi udinga i-cardio, kodwa umbuzo wangempela kungani udinga i-cardio ? Ukuqonda okujulile kokuzivocavoca kwe-cardio kungaba yilokho okudingayo ukuze ukhuthazwe ukukwenza njalo kaningi.
Okwenza i-Cardio ihle kakhulu kuwe
Ngaphambi kokuba sikhulume ngendlela yokuhamba nomgomo oqinile we-cardio, kufanele okungenani ukwazi ukuthi kuyini nokuthi kungani kukuhle kuwe.
Ukurekhoda, ukuzivocavoca kwe-cardio kusho ukuthi wenza umsebenzi owenza isisindo ophakamisa izinga lakho lenhliziyo engxenyeni yakho yezinga lokushaya kwenhliziyo , indawo lapho uzoshisa amafutha amaningi kanye nama-khalori.
Izinzuzo zeCardio
Uma uqaphela nje ukuthi ukuzivocavoca kwe-cardio kungakwenzela kangakanani, ungase ufune ukwenza okwamanje. Kunemisebenzi embalwa kakhulu ongayenza okwesikhashana esinezinzuzo eziningi. Zimbalwa zazo:
- Kukusiza ukuthi ushise amafutha nama-khalori ukuze ulahlekelwe isisindo
- Ukwenza inhliziyo yakho ibe namandla ukuze kungadingeki ukuthi usebenze kanzima ukupompa igazi
- Yandisa amandla akho emaphaphu
- Kuyasiza ukunciphisa ingozi yokuhlasela kwenhliziyo, i-cholesterol ephakeme, ukucindezeleka kwegazi nesifo sikashukela
- Kukwenza uzizwe uhle
- Kukusiza ukuthi ulale kangcono
- Kuyasiza ukunciphisa ukucindezeleka
- Ithuthukisa impilo yakho yesondo
Futhi into enhle mayelana ne-cardio yukuthi akudingeki usebenze ihora ngehora eliphezulu ukuze uthole izinzuzo.
Ngisho nje imizuzu embalwa ye-cardio ingaba nezinzuzo zezempilo. Ukuhamba ngeminitha emihlanu ngaphandle kungakhuphula imizwa yakho futhi kusize ukucindezela kwegazi, ngakho-ke ngisho nokuhamba kancane.
Ungabi nomuzwa wokuthi kufanele ube nesikhathi esiningi namandla we-cardio. Ukwenza kancane usuku ngalunye kungcono kunokungenzi lutho.
Ngezo zonke izinzuzo ezinikezwe wena, sekuyisikhathi sesinyathelo esilandelayo esihlanganisa ngqo indlela yokuzivocavoca umzimba wakho.
Ukukhetha Ukuzivocavoca Kwakho
Isinyathelo sakho sokuqala ekumiseni uhlelo ukuthola ukuthi yimiphi imisebenzi ongathanda ukuyenza.
Ubuqili ukucabanga ngalokho okufinyeleleka kuwe, okufanelana nobuntu bakho nokuthi yini ozozizwa ukhululekile ukungena empilweni yakho. Uma uthanda ukuphuma ngaphandle, ukugijima, ukuhamba ngebhayisikili, noma ukuhamba kuzo zonke izinqumo ezinhle.
Uma ukhetha ukuya ejimini, uthola ezinye izinketho eziningi ngezindlela zemishini efana namabhayisikili ahambayo , abaqeqeshi be-elliptical, ama-rollreaders, imishini yokukhwela , abagibeli bezitebhisi, ichibi, nokuningi.
Kubasebenzi basekhaya
Ukuze usebenzise i-home exerciser , ungakwazi, ngokuqinisekile, ukuthenga isitifiketi sakho se-treadmill noma umqeqeshi we-elliptical, kodwa kunezinye izinketho ezinkulu ezifana nalezi:
- Bonisa amavidiyo
- Ukuzivocavoca kwe-inthanethi nokusebenza
- Izinhlelo zokusebenza zokufaneleka
- Ukuzivocavoca kwe-cardio ezihlukahlukene ongazenza njengezintambo ze-jumping, ukugxuma ama-jack, ukugijima endaweni, amabhilidi, nokuningi.
Ukuqalisa
Unezinqumo eziningi kodwa, kunenkinga, kungenzeka ukuthi ungazi ukuthi yini oyithandayo okwamanje.
Kungenzeka uzame imisebenzi eminingana ngaphambi kokuthi uthole okukusebenzelayo. Lokhu kungukuthi sonke kufanele sihlanganyele futhi singashaywa noma siphutheke ngakho ungesabi ukuzama into futhi, uma ingasebenzi, hamba kwenye into.
Cishe noma yikuphi umsebenzi ozosebenza, uma nje kuhilela ukunyakaza okuthola izinga lokushaya kwenhliziyo yakho endaweni yesilinganiso senhliziyo yakho. Ukuhamba njalo kuyisinqumo esihle kakhulu. Kuyinto eningi iningi lethu esingayenza njalo futhi awudingi imishini enhle.
Amathiphu abalulekile wokukhetha i-Cardio yakho
- Akukho 'ukuzivocavoca' kokuzivocavoca . Kungenxa yokuthi umngane wakho uthi ukugijima kungcono akusho ukuthi kufanele ukwenze, ikakhulu uma ukugijima kwenza uzizwe sengathi umzimba wakho wonke uyahlukana. Noma yini etholakalayo inhliziyo yakho ifanelana nomthethosivivinywa, ngisho nemisebenzi eqinile njengamaqabunga e-raking noma ukugeza imoto.
- Akusikho okwenzayo, kodwa kunzima kangakanani ukusebenza . Noma yikuphi ukuzivocavoca kungaba inselele uma wenza kanjalo. Uma uhamba, yenza kube inselele ngokusheshisa, uhamba ngezintaba futhi uphonsa izingalo zakho.
- Yenza into oyithandayo noma okungenani into ongayibekezelela. Uma uzonda ukuzivocavoca, ungaziphoqeleli ku-treadmill. Uma uthanda ukuzijabulisa, cabanga ngemidlalo, ukuqina kweqembu, ukusebenza nomngane noma iqembu lokuhamba.
- Khetha into ongase uzibone uyenza okungenani izinsuku ezingu-3 ngesonto .
- Zivumelanise nezimo futhi ungesabi ukuphuma ngaphandle uma ukhululekile ngokuzivocavoca.
Kufanele Uzivocavoze Kangakanani?
Ngemuva kokuthi ukhethe okumele ukwenze, isici esibaluleke kakhulu sokuzivocavoca kwakho manje sizobe usebenza isikhathi esingakanani. Kufanele usebenze isikhathi eside ngaphambi kokuba usebenze kunoma yini enye njengokuthanda ukusebenza okuphezulu ; kuthatha isikhathi ukwakha ukukhuthazela kokuzivocavoca okuqhubekayo.
Imikhombandlela iphakamisa noma yikuphi ukusuka kumaminithi angu-20 kuya kwangu-60 e-cardio ukuze ube nempilo, ulahlekelwe isisindo futhi ulungele, kuye ngezinhlobo zokusebenza ozenzayo. Kuhle, kodwa awufuni ukuqala ngehora lokuzivocavoca.
Lokhu kungaphezulu kakhulu kunoma ubani uma ungazange usebenzise isikhathi esithile ... noma noma nini.
Indlela Yokuqala Uma Unguqalayo
Ukuze uqale, khetha ukuvivinya umzimba okufinyeleleka njengokuhamba noma isitifiketi, bese uqala ngemizuzu engama-10-20 yokuhamba ngokusheshisa ngamandla okulinganisela . Lokhu kusho ukuthi usuke uvele ngaphandle kwendawo yakho yokududuza, ngasekuqaleni kweNqanaba 5 noma lesi-6 kulokhu okulinganiselwe Ukulinganisa Isilinganiso .
Izinketho zokuqalisa zokuqala:
- I-20-Minute Cardio yabalandeli bokuqala : Uma ungaqiniseki ukuthi uzoqala kuphi, lolu hlelo luzokuvumela ukuthi ukhethe noma imuphi umshini noma umsebenzi okhululekile ngawo.
- Umsebenzi we-Elliptical for Beginners : I-elliptical inamandla ekwakheni amandla ngomthelela ophansi. Lo msebenzi uzokwenza uqalise.
- Ukuqeqeshwa kwe-Bike yokuhamba nge-Bike: Abaqeqeshi bamaminithi angu-20 bahle uma ufuna ukuqhuba umsebenzi ngaphandle komthelela.
Amathiphu Okubaluleke Kangakanani Okufanele Usebenze Ngayo
- Awudingi ukukwenza konke ngesikhathi esisodwa . Ungakwazi ngokuphelele ukuhlukanisa ukusebenza kwakho zibe ukusebenza okuncane nsuku zonke. Zama izinyathelo ezintathu zokuhamba ngomzuzu njengesiqalo esihle.
- Engeza ukuqhuma okuncane kwe-cardio usuku lonke ngokukhuphuka izitebhisi noma ukuhamba ngesivinini .
- Yenza konke lokho owaziyo ukuthi kufanele ukwenze : Thatha izitebhisi, hamba ngaphezulu, uyeka ukushayela ukhangelele ukucinga indawo engaphambili yokupaka emgqeni, njll.
- Yenza isikhathi . Abantu abasebenzayo abanaso isikhathi esiningi kunabantu abangenawo. Bavele benza ukwenza umsebenzi kuqala. Ukuhlela ukusebenza kwakho nokuwaphatha njenganoma yikuphi ukuqokwa okungaphuthelwa kungakusiza ukuthi unamathele ohlelweni lwakho.
- Khokha othile ukuze azenzele umzimba . Ukuthola umqeqeshi womuntu siqu kungenza umehluko uma kuziwa ekukhuthazeni futhi ufinyelele imigomo yakho.
- Yenza okuthile ... noma yini . Uma ucabanga ukuthi imizuzu engu-5 ayinesikhathi esanele sokusebenza, awukwazi ukuphutha kakhulu. Kungakhathaliseki ukuthi imizuzu emihlanu, imizuzu engu-10 noma imizuzu engu-60, yonke iminithi eyodwa ibalwa.
- Cabanga ngamandla akho . Njengoba usebenza kanzima, kufushane ukusebenza kwakho kufanele kube. Ngakho-ke, uma wenza ukuqeqeshwa kwe-Tabata noma olunye uhlobo lwe- High Intensity Interval Training Training , ukuqeqeshwa kwakho kungase kube nemizuzu engu-10-20 kuphela. Uma wenza isimiso sombuso esisheshayo, esisheshayo, ungakwazi ukusebenza isikhathi eside, mhlawumbe imizuzu engu-30-60.
Khumbula ukuthi ukwenza i-cardio eningi kakhulu akukho futhi futhi empeleni kungabuyela emuva. Kukhona iphuzu lokunciphisa ukubuyisa, ngakho-ke lugcine lunengqondo (izinsuku ezingu-3-6 ngesonto, ngokuya ngezinga lakho lokuzivocavoca), shiyana amandla akho futhi ungakhohlwa ukuthatha izinsuku zokuphumula uma kudingeka.
Kufanele Uvame Kanjani Ukuzivocavoca Kwe-Cardio?
Impendulo emifushane, engezona isayensi kulezi mhlawumbe ingaphezu kwalokho ocabanga ukuthi kufanele futhi, mhlawumbe, okungaphezu kwalokho othanda ngempela noma onayo isikhathi.
Impendulo ende ukuthi kuxhomeke ezingeni lakho lokuzivocavoca, isimiso, nemigomo. Uma ufuna ukuba uphile futhi ungakhathazeki ngokulahlekelwa isisindo, ukungena emaminithini angu-20-30 omsebenzi wokulinganisela nsuku zonke kungakwenza okuhle.
Kodwa, ngenxa yokulahlekelwa isisindo, kungumlando wonke.
Futhi akuyona nje imvamisa. Kungaba namandla kakhulu. Uma nje wenza ukwenza okulinganiselayo, cishe kungenzeka umsebenzi ngamunye nsuku zonke.
Kodwa, uma wenza ukuqeqeshwa okuphakanyisiwe okukhulu, ungadinga izinsuku eziningi zokuphumula eziphonswe lapho. Okubalulekile lapha ukuthi kungcono ukuba nengxube yalezi ezimbili ukuze usebenze izinhlelo ezahlukene zamandla futhi unike umzimba wakho into ehlukile ukwenza kanjalo ungashintshi.
Izinkombandlela Eziyisisekelo Zokuvama Kwe-Cardio
Ukuvama kokusebenza kwakho kuzoxhomeka ezingeni lakho lokuzivocavoca kanye nesimiso sakho. Imihlahlandlela evamile yilezi:
- Ukuze uthole impilo, zama i-cardio ematheni amaminithi angu-30 ngosuku, izinsuku ezinhlanu ngesonto, noma i-cardio enamandla kakhulu imizuzu engu-20 ngosuku, izinsuku ezingu-3 ngesonto - Ungenza futhi ingxube
- Ukuze ugcine isisindo futhi / noma ugweme ukuphindaphinda , udinga imizuzu engaba ngu-150-250 (imizuzu engu-20-35 ngosuku) noma uzama ukushayela u-1200 kuya ku-2000 kcal ngesonto
- Ukuze ulahlekelwe isisindo , isikhathi sakho sokuzivocavoca senyukela emaminithini angu-200-300 ngesonto ngalinye lokuxuba kokuzivocavoca nokulinganisela okukhulu
Iqiniso
Kwenzekani uma ungakwazi ukulandela imihlahlandlela? Uma ususebenza ekwakheni ukukhuthazela nokusimama, kungathatha amasonto ambalwa ukuthi usebenze ngendlela yakho kuze kusebenze njalo.
Uma isimiso esimatasa esivela endleleni yakho noma ezinye izithiyo , yenza konke okusemandleni akho ekusebenzeni izinsuku eziningana ongazama ngazo ukuqeqeshwa okufutshane okuqeqeshwa kwesifunda ukuze usebenzise isikhathi esiningi.
Imibono ye-Minute Timesaver yokusebenza:
- Ukuqeqeshwa kwe-Cardio Minute Low Impact Low : Lo msebenzi omncane wempikiswano awudingi noma iyiphi imishini futhi usebenzise isisindo sakho somzimba njengokumelana.
- Burn 100 Amakholori ngemizuzu engu-10 : Izinketho eziyisithupha zokuzivocavoca ziza ukugcina izinto ezithakazelisayo.
- ImiSebenzi ye-Timesaver engu-10 : Sebenzisa lawa macebiso ukuze uhlanganise umsebenti wakho wamaminithi angu-10 (noma amaningana) ukuze usebenze ngokuzivocavoca kwakho nezithakazelo zakho.
Khumbula ukuthi uma ungakwazi ukulandela imihlahlandlela ngenxa yesimiso sakho esimatasa, ungase ube nenkinga ekufinyeleleni imigomo yakho yokulahlekelwa isisindo.
Uma ungeke ukwazi ukwenza umsebenzi odingekayo ukuze ufinyelele imigomo yakho, kungadingeka ushintshe indlela yakho yokuphila noma, uma lokho kungasebenzi, shintsha umgomo wakho ukuze uvumelane lapho usebenza khona noma isisindo sokulahlekelwa kwesisindo.
I-Cardio Intensity
Uma usuvele ujwayele ukuzivocavoca (futhi unemizuzu engama-30 yokunyakaza okuqhubekayo) ungaqala ukusebenza ngamandla akho. Ukusebenza kanzima kuyisici esibalulekile ekusebenzeni kwakho ngoba:
- Yeka ukuthi usebenza kanzima kanjani ngokuqondile ngokuqondile ukuthi mangaki amakholori owashisayo.
- Ukukhulisa amandla kuyindlela engcono kakhulu yokushisa amakholori amaningi uma ufushane ngesikhathi.
- Kuyingxenye elula yokuzivocavoca kwakho ukushintsha - konke okwenzayo kuyasebenza kanzima.
- Kulula ukuqapha ngomqapha wezinga lenhliziyo noma izinga lokuzikhandla elibonakalayo.
Ngakho Kufanele Usebenze Kanzima Kangakanani?
Lokho kuncike ezintweni eziningana kubandakanya izinga lakho lokuzivocavoca kanye nemigomo yakho. Kunamazinga amathathu ahlukene kakhulu ongagxila kuwo ngesikhathi sokusebenza kwakho, futhi ungakwazi ngisho nokufaka zonke lezi zinga emisebenzini efanayo:
- I-High Intensity Cardio : Lokhu kuwela phakathi kwe-75-85% yesilinganiso senhliziyo yakho esiphezulu (MHR) uma usebenzisa izindawo zokushaya kwenhliziyo, noma u-7 kuya ku-8 ekulinganisweni kokuzikhandla okubonakalayo. Lokho lokhu kuhunyushwa ekuzivocavoca ezingeni elizizwa liyinselele futhi likushiya futhi ukuphefumula ukukhuluma okuningi. Uma ungumsunguli, ungase ufune ukusebenza kuze kube kuleveli noma zama ukuqeqeshwa kokuqala kwesikhathi ukuze usebenze kanzima isikhathi esifushane. Izivivinyo ezithuthukisiwe zingazama ukuqeqeshwa okuphakanyisiwe okukhulu kokusebenza okunamandla okukhulu.
- I-Intensity Intensity Cardio : Leli zinga liphakathi kuka-60-70% we-MHR yakho (izinga lesine kuya kwezingu-6 ekucaleni kwezinga lokuzikhandla). I-American College of Sports Medicine (i-ACSM) ivame ukuphakamisa lelizinga lokuqina emibhalweni yalo yokusebenza. Leli lizinga ofuna ukulidubula ngesikhathi sokusebenza kwakho.
- I-Car-Low Intensity : Lolu hlobo lokuzivocavoca lubhekwa ngaphansi kwe-50-55% ye-MHR yakho, noma mayelana nezinga lesithathu kuya kwezingu-5 esikalini esibhekwayo sokuzikhandla. Lelizinga elihle lokusebenza ngesikhathi sokufudumala kwakho noma uma ucindezela kwenye imisebenzi, njengokuhamba, usuku lonke.
Funda kabanzi mayelana nokuthi ungabheka kanjani amandla akho nokuthi usebenzise umzimba kangakanani .
Khumbula ukuthi ukulinganisa kwenhliziyo yakho ekuhloswe ngayo akuyona into enembile engu-100% ukuze ungase ufune ukusebenzisa inhlanganisela yokuzikhandla okubonwayo nenani lakho lenhliziyo ukuthola uhla olukusebenzelayo.
Noma yini oyenzayo, khumbula ukuyigcina ilula. Vele uqale endaweni ethile futhi wenze umgomo wokwenza okuthile nsuku zonke, noma ngabe uhamba ngezinyawo ezingu-5 kuphela. Zama ukukwenza ngesikhathi esifanayo nsuku zonke bese uyihlela ekhalendeni lakho.
Uma uqhuba ngokwengeziwe lokho okuthola khona.
> Umthombo:
> Bryant CX, i-DJ Green. Umhlahlandlela we-ACE womuntu siqu: umthombo omkhulu wokuqeqeshwa kwempilo . I-San Diego, CA: Umkhandlu waseMelika Wokuzivocavoca; 2010.
> Izincomo zomsebenzi womsebenzi. Izikhungo zezempilo zikazwelonke.