Ukuhlola nokuthuthukisa i-Cardio Fitness yakho
Izinyathelo zokuzivocavoca kwe-Cardio ukuthi umzimba wakho ungenza kanjani umsebenzi ohlelekile, onamandla kakhulu ngokulinganisela kuya phezulu kakhulu isikhathi esithile. Nakuba umzimba we-cardio ukhululekile ukushisa ama-calories nokulahlekelwa isisindo , kubuye kuthuthukise ukuqina komzimba wakho.
Ukufaneleka kwakho kwe-cardio kubhekisela ukuthi inhliziyo, amaphaphu, kanye nezitho zakho zidla kanjani, ukuthutha, nokusebenzisa i-oksijeni kuwo wonke umsebenzi wakho.
Ukuqina kwakho konke kuxhomeke ebuhlotsheni phakathi kwesistimu yakho yesifo senhliziyo, uhlelo lokuphefumula, kanye nesistimu yamathambo. Uma zonke lezi zinhlelo zisebenza ndawonye ngokuphumelelayo, ukwandisa ukuqina. Indlela kuphela yokufundisa lezi zinhlelo ukusebenza ndawonye ukuzama ukusebenza njalo.
Ukusebenza kwe-Cardio kuyithuluzi elilodwa empini ngokumelene nokungasebenzi nokukhuluphala, kodwa izinzuzo zandlululwa empilweni yakho yonke. Uma ulungele ngokwengeziwe, lapho ungakwazi ukusingatha izinto ezifana nokugcina izingane, ukwenza izinsuku eziningana zomsebenzi wendawo noma ezinye izinhlelo zendlu.
Ukulinganisa nokuhlola i-Cardio Fitness yakho
Ukuze wazi izinga lakho lokuzivocavoca, udinga ukulinganisa. Enye indlela ukulandelela ukusebenza kwakho siqu. Gcina ithrekhi yomsebenzi owenzayo, kungakanani okwenzayo, nokuthi usebenza kanzima kangakanani . Ungabe ubheka izitayela.
Ungasebenzisa umshini wokushaya kwenhliziyo ukuze uqiniseke ukuthi usebenza endaweni yakho yesilinganiso senhliziyo noma ungayinaka izinga lakho lokuzikhandla okubonakalayo .
Sebenzisa isilinganiselo esingu-1 kuya kwezingu-10 ukuze sikufanise nendlela ozizwa ngayo emazingeni ahlukene wokuqina. Ukusebenzisa ngezinga elilula kungaba izinga lesi-2 noma 3. Uma uphuma yonke into, lokho bekuyoba eduze kwe-10. Ngokwenza ukusebenza okufanayo okwesikhashana nokulandela lezi zakhi uzobona ukuthi ukhona ukwazi ukuhamba isikhathi eside futhi kunzima njengoba isikhathi siqhubeka.
Izivivinyo eziyinkimbinkimbi zithinta abadlali bokuqala, abadlali bezemidlalo, noma abantu abathanda ukuncintisana emidlalweni. Izivivinyo zingakunika ukubalwa okunembile kwezinto ezifana ne- VO2 max yakho, okungumthamo omkhulu we-oxygen umzimba wakho ongawudla futhi usebenzise. Lezi zivivinyo zingakusiza ukuthi uhlole izinga lakho lenhliziyo , okuyingxenye ebalulekile yazo zonke izibalo ezinkulu zezinga lokushaya kwenhliziyo.
Amanye amaqembu wokuzivocavoca kanye nama-smartwatches alinganisela ukuphumula nokusebenzisa amazinga wenhliziyo anesimo sokuvivinya umzimba kanye nezibalo ezakhelwe ngaphakathi. Isibonelo, amamodeli e-Fitbit enokuqapha kwezinga lenhliziyo anikeze amaphuzu wokufaneleka kwe-cardio. I-Garmin GPS yezemidlalo amawashi futhi i-Vivosmart 3 izobika i-VO2 max.
Ungenza ukuhlolwa kwesinyathelo samaminithi amathathu noma ukuhlolwa kwe-Rockport walk ngaphandle kwemishini eyinkimbinkimbi. Zama ukuthatha eyodwa noma zombili lezi zivivinyo njalo ngemva kwamasonto ambalwa ukuze ubone ukuthi wenza kanjani. Kungashukumisa uma ubona lezo zinombolo zishintsha. Ukuthile okubonakalayo okubonakalayo kunamandla kunokwazi nje engqondweni yakho.
Izivivinyo ze-Treadmill
Ukuhlolwa kwe-Treadmill kunganquma ukuqina komzimba wakho. Lezi zivame ukuphathwa ngumuntu oqeqeshiwe e-gym noma ebhodini futhi kungabandakanya ukusebenza kuze kube sezingeni eliphezulu kakhulu.
- Isivivinywa sokuvivinya umzimba sihilela uchungechunge olude lwezikhathi esithathweni sokunyathelisa ngenkathi kuqapha ukucindezeleka kwegazi kanye nemigomo yenhliziyo.
- Isivivinyo se- Bruce protocol sihlanganisa nokusebenza esitokisini ngenkathi inhliziyo yakho, ukucindezelwa kwegazi, nokuzikhandla okubonakalayo kuqapha.
Zombili lezi zivivinyo zinembile kepha zingabiza. Kukhona ezinye izivivinyo ongayenza ngokwakho ezingabandakanyi imishini ye-EKG noma abaqaphi begazi.
I-Test-Step Minute Test
Ukuhlolwa kwesinyathelo samaminithi amathathu kungenye yezindlela ezilula. Ngalesi sivivinyo, usebenzisa isinyathelo se-intshi ezingu-12 kanye ne-metronome, isitophuwashi, noma uhlelo lokusebenza lwe-metronome efonini yakho yeselula.
Wena uphakamisa uphinde uye emetronome imizuzu engu-3, bese uhlala phansi uthathe isilinganiso senhliziyo yakho ngomzuzu owodwa ogcwele, ubala ukushaya ngakunye.
Kuhle ukusebenzisa umshini wokushaya kwenhliziyo noma uhlelo lokushaya kwenhliziyo ukuze ukwazi ukubona ukushaya ngakunye. Hlola ishadi elingezansi ukuthola izilinganiso zakho:
Ukulinganisa kwabesifazane ngokusekelwe esikhathini
| 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ | |
| Kuhle kakhulu | 52-81 | 58-80 | 51-84 | 63-91 | 60-92 | 70-92 |
| Kuhle | 85-93 | 85-92 | 89-96 | 95-101 | 97-103 | 96-101 |
| Ngaphezulu kwesilinganiso | 96-102 | 95-101 | 100-104 | 104-110 | 106-111 | 104-111 |
| Isilinganiso | 104-110 | 104-110 | 107-112 | 113-118 | 116-121 | 116-121 |
| Ngaphansi kwesilinganiso | 113-120 | 113-119 | 115-120 | 120-124 | 119-127 | 123-126 |
| Kubi | 122-131 | 122-129 | 124-132 | 126-132 | 129-135 | 128-133 |
| Okubi kakhulu | 135-169 | 134-171 | 137-169 | 137-171 | 141-174 | 135-155 |
Ukulinganisa Amadoda asekelwe ebudala
| 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ | |
| Kuhle kakhulu | 50-76 | 51-76 | 49-76 | 56-82 | 60-77 | 59-81 |
| Kuhle | 79-84 | 79-85 | 80-88 | 97-93 | 86-94 | 87-92 |
| Ngaphezulu kwesilinganiso | 88-93 | 88-94 | 88-95 | 95-101 | 97-100 | 94-102 |
| Isilinganiso | 95-100 | 96-102 | 100-105 | 103-111 | 103-109 | 104-110 |
| Ngaphansi kwesilinganiso | 102-107 | 104-110 | 108-113 | 113-119 | 111-117 | 114-118 |
| Kubi | 111-119 | 114-121 | 116-124 | 121-126 | 119-128 | 121-126 |
| Okubi kakhulu | 124-157 | 126-161 | 130-163 | 131-159 | 131-154 | 130-151 |
Ukuhlolwa kwe-Rockport Walk
Ukuhlolwa kwe-Rockport ukuhamba kunzima kunezinye. Ngenxa yalokhu, ufudumala uphinde uhambe amakhilomitha ngokusheshisa okusemandleni akho, kungakhathaliseki ukuthi uhamba ngezinyawo noma ungaphandle. Uqopha isikhathi senhliziyo yakho kanye nesikhathi sokusebenza futhi ufake imiphumela yakho ku-calculator ye-Rockport eyodwa-mayela yokuhamba ukuze ubone lapho ubeka khona. Kungcono ukwenza lokhu kuhlolwa kwithrekhi ukuze wazi kahle ukuthi uhamba kangakanani.
Indlela Yokuthuthukisa I-Cardio Fitness Yakho
Ukuthuthukisa impilo yakho ye-cardio ilula, uma kungelula ngaso sonke isikhathi ukwenza. Indlela yokwenza ngcono kwi-cardio ukukwenza njalo. Ukubambisana ukuthi wakha kanjani ukukhuthazela nokuqina futhi kunezindlela ezihlukahlukene zokwenza lokho, kufaka phakathi:
- Ukuqeqeshwa okuqhubekayo : Lolu hlobo lwe-cardio luhilela ukugijima, ukuhamba, ukusebenzisa i-elliptical, noma ukwenza omunye umsebenzi we-cardio ngezinga elilinganiselwe lamaminithi angu-20 noma ngaphezulu. Uyakha ukukhuthazela emzimbeni wakho wonke kanye nenhliziyo yakho namaphaphu ukuze ukwazi ukuhlala isikhathi eside phakathi ne-cardio. Qala ngalokho ongakuphatha, ngisho noma kungaphansi kwemizuzu engu-20. Engeza imizuzu embalwa kumsebenzi ngamunye ukuze uhambe isikhathi eside futhi ude isikhathi ngenkathi uhamba ijubane elilinganiselwe. Uma usukwazi ukuqhubeka ngokuqhubekayo imizuzu engu-30 ungaqala ukusebenza emazingeni ahlukene wokuqina.
- Ukuqeqeshwa kwesikhashana : Lokhu kuhilela ukuhamba ngokushesha noma kanzima bese usisekela ukuze uphinde uphinde uphinde uphinde uphinde uphinde usebenze isikhathi esithile sokusebenza. Ukuqeqeshwa kwesikhashana kungakusiza ukuba ukhuthaze ngokusheshisa kunokuqeqeshwa kombuso okuqhubekayo, ikakhulu uma uzikhandla kakhulu ngaphezu kwendawo yakho yokududuza, cishe ngezinga le-9 ekucaleni kwezinga lokuzikhandla . Ukuzivocavoca kwesinye isikhathi noma izikhathi ezimbili ngesonto kungakwandisa ukukhuthazela kwakho futhi ikhalori yakho ishise. Ngcono nakakhulu, lokhu kusebenza kuvamise kufushane futhi kufane nesimiso esimatasa.
- Hlanganisa uphinde ufanane : Enye yezindlela ezinhle kakhulu zokukhulisa ukuqina komzimba ixuba kokubili ukusebenza okuqhubekayo nesimo sokuphumula phakathi nesonto. Ukuqeqesha okude kakhulu kungabangela ukulimala noma ukudonswa ngokweqile kanye nokuzimelela kakhulu-isimo kungase kube mnandi. Uma ungumqali, qalisa ukusebenza okwesithathu noma ezine ngesonto bese ugxila ekusebenzeni okuzinzile kokubili njengokusebenza okuyisisekelo kokukhuthazela kanye nomkhuba owodwa wokuvala isikhashana, njengokungena kokuqala kwesikhathi sokuphumula .
Izwi elivela
Ukulungele konke ngokukwazi ukubhekana nakho konke okusemandleni akho ngokukhuthazela namandla. Ukusebenza ngendlela yokuqina kwe-cardio ngesonto ngalinye kuyindlela enhle yokwenza yonke imisebenzi yakho ibonakale ilula.
> Umthombo:
> Riebe D, Ehrman JK, Liguori G, Magal M. Imihlahlandlela ye-ACSM yokuhlolwa kokuvivinya umzimba kanye nemithi . I-Philadelphia: I-Wolters Kluwer; 2017.