Sebenzisa ama-5 Amazinga Okulinganisela Inhliziyo Ukuzivocavoca Okuphumelelayo
Ingabe usebenzise kahle ? Ukusebenzisa izingxenye zezinga lezinhliziyo kukuvumela ukuba ugibele ukusebenza kwe-cardio yakho ngamandla ukuze uthole imiphumela oyifunayo. Uzokwazi ukuthi ngabe ubeka umzamo okwanele emsebenzini wakho.
Ukuzivocavoca kwenhliziyo kuncike ekuvameni, ngamandla, nokuhamba kwesikhathi ukuze kusebenze. Uyazi ukuthi uvame ukuzivocavoca kangakanani nokuthi ungakanani, kepha udinga ukwazi izinga lokushaya kwenhliziyo yakho ukuze uhlulele amandla akho.
Funda kabanzi mayelana nemiphumela yezingxenye ezinhlanu zezinga lokushaya kwenhliziyo nokuthi ungayisebenzisa kanjani ekusebenzeni kwakho kwe-cardio
Izindleko Zokulinganisela Inhliziyo Ngokusekelwe MHR
Uma wazi izinga lokushaya kwenhliziyo yakho (MHR) ungasebenzisa ukuqeqeshwa kwendawo yezinhliziyo ukuze ugijimise ukuqeqeshwa kwakho ngokuzikhandla. Isilinganiso senhliziyo yakho esiphezulu sishesha njengoba inhliziyo yakho ingashaya. Lokhu kuhluka kumuntu ngamunye, kepha ubudala buvame ukusetshenziswa njengesiqondiso salokho okungahle kube khona ukukala kwenhliziyo yakho. Inombolo ehlukile ngokwengeziwe ingahlinzekwa ngokuhlolwa ngumqeqeshi wezemidlalo, noma njengomsebenzi wamanye amajaji wezinga elibi kakhulu wenhliziyo. Ungasebenzisa ishadi lesilinganiso senhliziyo esisekelwe eminyakeni yobudala ukuze ubone izinga lakho lenhliziyo eliphezulu futhi uthole nezinkokhelo zenhliziyo yakho esekelwe ngamaphesenti wezinga eliphezulu lenhliziyo.
Usebenzisa ama-HR angu-5 ku-Workouts yakho
Ungathola izinzuzo ezahlukene zokuzivocavoca ngokuzibandakanya ezindaweni ezihlukene zenkokhelo yenhliziyo. Lezi zindawo eziyisihlanu zokuzivocavoca zisekelwe kumaphesenti wezinga eliphezulu lokushaya kwenhliziyo.
Ezindaweni ngayinye, uzozizwa ngezinga elihlukile lokuzikhandla futhi umzimba wakho uzovutha amaphesenti ahlukene we-carbohydrate, amaprotheni, namafutha.
I-Healthy Heart Zone
- Lo mkhakha ngamaphesenti angu-50 kuya ku-60 wamaphesenti wezinga eliphezulu lenhliziyo yakho. Lona indawo elula futhi ekhululekile yokuzivocavoca ngaphakathi. Kubhekwa njengokuphela okuphansi kwesilinganiso esilinganiselwe .
- Uzokwazi ukuqhuba ingxoxo egcwele kule ndawo, nakuba kungenzeka ukuphefumula okungaphezu kokwejwayelekile.
- Abahambahamba bavame ukule ndawo ngaphandle uma becindezela ukuhamba ngokushesha . Abahamba ngezinyawo bangase bahambe ngezinsuku zokuhamba kule ndawo ngezinsuku zokuzivocavoca ezingxenyeni eziphakeme zezinhliziyo, ukunikeza usuku lokulula / olulula.
- Ukuzivocavoca kwakho kule ndawo kuyinkimbinkimbi encane futhi ngeke inikeze izinzuzo zokuqeqeshwa kwe-cardiorespiratory kakhulu. Kodwa ucwaningo luye lwabonisa ukuthi lusebenza ukusiza ukunciphisa amafutha omzimba, ukucindezeleka kwegazi, ne-cholesterol.
- Kule ndawo, umzimba uthola amandla ayo ngokushisa ama-carbohydrate angu-10, amaphesenti angu-5 namaphesenti angama-85.
I-Heart Heart Rate Zone
- Le ndawo ivela kumaphesenti angu-60 kuya ku-70 wamaphesenti wezinga eliphezulu lenhliziyo yakho. Lona ukuphela okuphezulu kwendawo yokuzivocavoca ngamandla .
- Uzophefumula kodwa uzakwazi ukukhuluma ngemisho emifushane.
- Ushisa ama-khalori amaningi ngeminithi kunendawo yezinhliziyo ezinempilo ngoba ukuvivinya umzimba kukhulu kakhulu. Uhamba ngokushesha futhi ngaleyo ndlela uhlanganisa ibanga elide. Amakholori atshiswe kuncike ebangeni osimbozayo nesisindo sakho ngaphezu kwanoma yiziphi ezinye izici.
- Kule ndawo, umzimba wakho uziphefumula ngamafutha angu-85%, amaprotheni angu-5, namaphesenti angu-10 e-carbohydrate.
- Uthola izinzuzo ezifanayo zezempilo kanye nezinzuzo ezithinta amafutha njengendawo yezinhliziyo ezinempilo.
- Bheka ukuhamba okuhamba ngamafutha okugcoba okuhloswe ukuthuthukisa isikhathi sakho kule ndawo ngokuhamba okukhambile .
I-Aerobic Heart Rate Zone
- Le ndawo ivela kumaphesenti angu-70 kuya kuma-80 wezinga eliphezulu lenhliziyo yakho. Manje usendaweni enamandla kakhulu .
- Uzophefumula kakhulu futhi ukwazi ukukhuluma kuphela emishweni emifushane.
- Lena yindawo okumele ihlose ngayo lapho kuqeqeshwa ukukhuthazela. Ikhuthaza umzimba wakho ukuba uthuthukise uhlelo lwakho lokujikeleza ngokukwakha imishaya yegazi entsha bese ukwandisa amandla nenhliziyo yakho yamaphaphu.
- Ukubona imizuzu engu-20 kuya kwangu-60 kule ndawo kukholelwa ukuthi inikeza izinzuzo zokuqeqesha impilo engcono kakhulu.
- Ushisa amaphesenti angu-50 ama-khalori akho kusuka kumafutha, amaphesenti angu-50 kusuka ku-carbohydrate, nangaphansi kwamaphesenti angu-1 kusuka kumaprotheni uma ukhona kule ndawo
- Njengoba ukwanda ngamandla, ushisa amakholori amaningi ngesikhathi esifanayo, njengoba uhlanganisa ibanga elide ngesikhathi esifanayo. Ama-calories ashisa athembeke kakhulu ebangeni nasesisindo sakho. Uma uya phambili esikhathini esilinganayo, ushisa amakholori amaningi ngomzuzu.
- Ungase ungakwazi ukufeza lokhu kwenhliziyo ngokuhamba, ungase usebenzise izinqubo ze-racewalking noma ushintshe ukugijima ukuze ungene kule ndawo yokushaya kwenhliziyo.
- Bheka ukuhamba okuhamba phambili kwe - aerobic okwenzelwe le ndawo yokuzivocavoca.
Indawo ye-Anaerobic - iTreshold Zone
- Le ndawo ingamaphesenti angu-80 kuya kwangu-90 wezinga eliphezulu lenhliziyo yakho.
- Ngeke ukwazi ukukhuluma ngaphandle kwegama elilodwa, elifakiwe ngesikhathi.
- Ukuzivocavoca okukhulu kuzokwenza ngcono umthamo we-oxygen ongayidla-i-VO2 yakho isiphezulu.
- Lelizinga lokuzikhandla lithatha wena umkhawulo lapho umzimba wakho uqala ukukhiqiza i-lactic acid. Abakwa-Racewalkers basebenzisa le ndawo ukuze bakhe ikhono labo lokuhamba ngokushesha.
- Ukusebenza kule ndawo yezinga lokushaya kwenhliziyo kumele kube kuluhlu lwamaminithi angu-10-20 noma ingxenye yokuqeqeshwa okuphakathi kwesikhathi .
- Ushisa ama-khalori amaningi ngomzuzu kunomsebenzi ophansi wokusebenza kwenhliziyo, njengoba uhlanganisa ibanga elingaphezulu ngomzuzu.
- Umzimba uvutha ama-carbohydrates angamaphesenti angama-85, ama-15 amaphesenti amafutha futhi angaphansi kwamaphesenti angu-1 kule ndawo.
- Ungase ungakwazi ukufeza lokhu kwenhliziyo ngokuhamba, ungase udingeke usebenzise inqubo ye-racewalking noma ushintshele ukugijima / ukugijima.
I-Red Line Line
- Indawo ephezulu isuka kumaphesenti angama-90 kuya kwangu-100 wezinga eliphezulu lenhliziyo yakho. Awukwazi ukuhamba noma yikuphi okuphakeme, futhi abantu abaningi abakwazi ukuhlala kule ndawo ngamaminithi ambalwa.
- Ngeke ukwazi ukukhuluma ngaphandle kokushiya amagama angabodwa.
- Le ndawo kufanele isetshenziselwe ukuqhuma okufushane ngesikhathi sokuqeqesha isikhashana , lapho usebenza khona kancane ngomzuzu bese uhlehla emuva ekugcineni okuphansi imizuzu eminingana, bese uphinda.
- Kumele uthintane nodokotela wakho ukuqinisekisa ukuthi ungakwazi ukuphuma ngenani eliphezulu lenhliziyo ngokuphepha.
- Ngesikhathi ushisa amakholori amaningi ngomzuzu kule ndawo, amaphesenti angu-90 awo ayi-carbohydrate, amafutha angu-10 amaphesenti, namaprotheni angaphansi kwe-1.
Ukuphazamisa ukusebenza kwakho
Nguyiphi indawo okufanele usebenze kuyo? Kungcono ukushintsha ukusebenza kwakho ngobude nokuqina futhi uvumele usuku lokutakula phakathi kwezinsuku zokuzivocavoca okukhulu endaweni ye-aerobic, anaerobic, ne-red-line. U-Racewalker uDave McGovern unesimiso sokusebenza sokuhamba ngezinyanga eziphakanyisiwe samasonto onke okuhlukahluka okusebenzayo ngokulinganisela kwenhliziyo nenhliziyo yokuthuthukisa isivinini, ukukhuthazela, kanye nomthamo webanga.
Hlola isilinganiso senhliziyo nge-Pulse
Thatha inhliziyo yakho isilinganiso emizuzu emihlanu emva kokuqala kokuzivocavoca kwakho bese uyithatha futhi ngaphambi kokuba ungene endaweni yakho epholile. Ukushaya kwenhliziyo yakho kuzophuza uma uyeka ukuhamba, ngakho-ke kubalulekile ukuhlola ukushayela kwakho ngokushesha uma usebenzisa indlela yombhalo noma i-monitor ye-pulse, ubala imizuzwana engu-10 ukuya kwangu-15 kuphela. Ungathola ukushaywa kwakho entanyeni yakho (umthambo we-carotid) noma isibindi (umshini oshona). Sebenzisa umunwe kunokuba isithupha sakho ukuze uthole umthambo kanye ne-pulse.
- Uzodinga idivayisi yokugcina isikhathi ebonisa imizuzwana, ngakho-ke shintshela kwimodi yokumisa esitokisini ku-clock yakho ye-smartphone noma usebenzise iwashi, iwashi noma i-timer esinesandla sesibili.
- Sebenzisa iminwe emibili futhi ungasebenzisi isithupha sakho njengoba sinesipelo sayo. Kuvame ukulula ukuthola ukushayela kwakho emithanjeni ye-carotid, ehlangothini lwesiphambano sakho. Qala uzizwe nje ngaphansi komhlathi wakho, eduze kwephepipu yakho.
- Uma usuthola ukushayela, cindezela kancane. Bala u-pulse yakho imizuzwana engu-10 uphinde wande ngamasithupha, noma ubale imizuzwana engu-15 uphinde wande ngamane.
- Kungase kudingeke ume ukuze wenze lokhu ekuqaleni, kodwa uma usukwazi ukuyithola, zama ukuqhubeka uhamba kancane noma uhamba ngezinyawo ngenkathi uthatha impulane yakho ukuze uyigcine ekuphupheni.
- Izibonelo: ukushaya okungama-20 kumasekhondi angu-10 = 120 ukushaya ngomzuzu.
Ukushaya okungama-20 imizuzwana engu-15 = ukushaya okungu-80 ngomzuzu.
Ungasebenzisa futhi uhlelo lokusebenza lweselula, njengohlelo lokusebenza lwe- Azumio Instant Heart Rate . Isebenzisa flash yakho yekhamera yekhamera ukuze ufunde ukushayela kwakho emunwe wakho.
I-Heart Rate vs i-Pulse Monitorers
Ababheki benhliziyo benesibindi sesifuba kunembile kunokuthatha ithonya lakho. Bathumela idatha ku-unit unit yeselula noma uhlelo lokusebenza lweselula ukuze ubone isilinganiso senhliziyo yakho kuwo wonke umsebenzi wakho wokuzivocavoca. Amamodeli afaka ezinye izici eziningi ngentengo ekhulayo, njengokulandela izindawo zakho zokushaya kwenhliziyo, izici zomshoshaphansi, ama-calories ashise futhi ngaphezulu. Ezinye izinhlobo zokuhlola izinga lokushaya kwenhliziyo zibandakanya izigameko zokuphenya lapho ubeka khona iminwe eyodwa noma emibili enensheni yokufunda.
Ama-rollerills amaningi kanye neminye imishini yokuzivocavoca ihlangene nezinzwa zentela ezakhiwe ngaphakathi. Uzibamba futhi u-pulse yakho izofunda embukisweni kumshini. Ngokuvamile ngeke udinga ukuphazamisa ukuqeqeshwa kwakho ukuze ufunde.
Ama-Fitness Bands kanye nama-Smartwatches
Amanye amaqembu omzimba, njengamanye amamodeli e- Fitbit , nama-smartwatches afana ne- Apple Watch anezinzwa ze-LED impulane engaphansi kwe-isikhumba. Lawa kumele agqoke ngokuphepha ngokumelene nesikhumba ukuze athole ukufunda okuzinzile nokuqondile. Ukuze ulondoloze impilo yebhethri, abaningi babo abafundi ngokuqhubekayo. Bheka imiyalo yokuqapha noma ukubuka kwakho ukuze ubone ukuthi ungathola kanjani ukufunwa okudingekayo noma ukufunda okuqhubekayo kwe-pulse.
Lezi zixhobo ngokuvamile zilula izindawo zokushaya kwenhliziyo, njengokukhanya, okulinganiselayo, futhi okunamandla. Abanye bakuvumela ukuthi usethe izinga lokushaya kwenhliziyo futhi ube nokuqaphelisa okubukwayo noma okucwaninga lapho usendaweni oyikhethile.
Izwi elivela
Uzokwazi ukuthola okuningi kusuka ekusebenzeni kwakho uma uqonda ukuthi izinga lakho lenhliziyo libonisa kanjani ukuzivocavoca kwakho. Uzokwazi ukuthi uthola amandla okulinganisela noma okunamandla futhi ungahluka izinhlobo zokusebenza ozijabulelayo.
> Imithombo:
> Ukuzivocavoca: ukulinganisa amandla. I-American College of Cardiology. https://www.cardiosmart.org/~/media/Documents/Fact%20Sheets/en/abk5262.ashx.
> Ukuzivocavoca: Indlela Yokulinganisa. I-Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
> Izindleko zezinhliziyo ezibhekele . I-American Heart Association. https: // www. .com / isilinganiso senhliziyo-1231221.