Ukusetha uhlelo olusebenzayo lwe-cardio lokusindiswa kwesisindo lungase ludideke. Iziqondiso ze-American College of Sports Medicine (ACSM) ziphakamisa:
- Izinzuzo zezempilo : imizuzu engamashumi amathathu yokuzivocavoca umzimba okulinganiselayo , izinsuku ezinhlanu ngesonto noma imizuzu engu-20 ye-cardio enamandla , izinsuku ezintathu ngesonto
- Ukulahleka kwesisindo : Ukusebenza kuze kube ngu-60-90 imizuzu yomsebenzi izinsuku eziningana ngesonto
Lokho imihlahlandlela engacacisi ngokuningiliziwe yindlela yokusetha isimiso esihlanganisa izinhlobonhlobo zamandla okusebenza , imisebenzi, kanye nezinkathi.
Uma nje wenza umsebenzi ophuthumayo (noma uhlala 'emaqenjini okushisa amafutha' akho), awugcini nje ubungozi obunzima, ungase ulahlekelwe ukulahleka kwesisindo esincane. Ukusebenza kanzima kwenza umzimba wakho uzivumelanise ngokwakha amandla amaningi, sonke isikhathi sishisa ama-khalori amaningi.
Ngakolunye uhlangothi, ukuqeqeshwa okunamandla kakhulu kungabangela ukushisa , ukuxoshwa , noma ukulimala.
Isihluthulelo sohlelo oluhlelekile lwe-cardio ukufaka wonke amazinga okuqina ngesonto ngalinye ukuze ukusebenza kwakho kungatholi futhi umzimba wakho awuhlali wenza njalo into efanayo ngaso sonke isikhathi.
Indlela Yokusetha Uhlelo lwakho lwe-Cardio Yonke yamasonto onke
Uma ubala imisebenzi yakho ye-cardio yamasonto onke, uzofuna ukufaka izindawo ezihlukene ezintathu ezihlukene ukuze ushaye wonke amasistimu wakho wegazi ngaphandle kokuwudlulisa noma ukuchitha isikhathi esiningi ngokukhululeka, okungahle kukuphephe ukuvivinya umzimba.
Uzofuna ukusebenza okuphansi kokulinganisela okuphansi, ukusebenza okulinganisiwe, nokusebenza okuphezulu kakhulu.
Ukusebenza okuphansi kuya ku-Moderate Intensity
Lokhu kuphakathi kuka-60-70% yesilinganiso senhliziyo yakho esiphezulu noma iNqanaba 4-5 eshadini lokuzikhandla elibonwayo. Kufanele ukwazi ukukhuluma kalula. Izibonelo:
- Ukuhamba kancane kwebhayisikili
- Ukuthatha ukuhamba
- Ukubhukuda ngokuzenzekelayo
- Ukuqeqeshwa kwamandla okukhanya
ImiSebenzi Yokuzikhandla Okulinganiselwe
Lokhu kuphakathi kuka-70-80% wezinga eliphezulu lenhliziyo yakho noma iNqanaba 5-7 eshadini lokuzikhandla elibonwayo. Kumele usakwazi ukukhuluma ngomzamo othile. Izibonelo:
- Ukuhamba okukhulu
- Hamba ukuvivinya umzimba, iZumba noma ezinye izinhlobo ze-aerobics
- Ukugijima ukukhanya
Ukuqina Okuphezulu noma Ukusebenza Okumangalisayo
Lokhu kuphakathi kuka-80-90% wezinga eliphezulu lenhliziyo yakho noma i-level 8-9 eshadini lokuzikhandla elibonwayo. Kufanele ube nobunzima ukukhuluma. Izibonelo:
- Intambo yokuqaqa
- Ukugijima / ukuphrinta
- Ukuqeqeshwa kwesikhawu esiphakeme kakhulu
- Ukuqeqeshwa okuphakeme kwesifunda
- Ukusebenza kwe-Tabata
Ukuqapha amandla akho , qinisekisa ukuthi ulandela ithrekhi yenhliziyo yakho eqondisiwe noma usebenzise ishadi lokuzikhandla elibonwayo.
Ukwakha I-Cardio Yakho Yonke Nge-Lossight Weight
Ngezansi ishadi eliveza isonto lesampula lokusebenza kwe-cardio kumuntu osebenzisa izinsuku eziyisithupha ngesonto. Lokhu kuyisibonelo nje sokufaka izinhlobo ezahlukene zokusebenza kwe-cardio zibe ngesonto elijwayelekile. Shintsha ukusebenza ngokusho kwezinga lakho lokuzivocavoca, izithiyo zesikhathi, kanye nezintandokazi.
| Usuku | Intensity | Ubude | Ukusebenza kwesampula |
| Mon | I-HIIT (Ukuqeqeshwa Kwesikhawu Esiphezulu) | 20-30 iminithi | Umsebenzi wokuvala isikhashana se-Sprint |
| I-Tues | Ukulinganisela okulinganiselwe | 45-60 iminithi | Ukuhamba okuncane noma ukugijima |
| Wed | Ubungako obuphansi kakhulu | Usuku lonke | Sebenzisa i-pedometer bese uzama ukuthola izinyathelo ezingu-10,000 |
| Ngehora | Ukulinganisela okuphezulu okuphezulu | 30-60 iminithi | I-45-Minute Workout Yokudla |
| NgoLwesihlanu | Ukulinganisela okulinganiselwe | 30-45 iminithi | Izinyathelo ze-Cardio Endurance |
| Sat | Ubungako obuphansi kakhulu | 30-60 iminithi | Ukuhamba noma ukuhamba ngebhayisikili ende |
| Ilanga | Ukuphumula | Ukuphumula | Ukuphumula |
Ungakhohlwa ukuthi:
- Qala kancane, uma uqala, futhi usebenze ngendlela yakho kuze kube sezingeni lokuzivocavoca. Ngakanani okudingayo kusekelwe eziningana zezici, kufaka phakathi izinga lakho lokuzivocavoca, ubudala, ubulili kanye nemigomo yakho. Okuningi mayelana ne- cardio yokuqala .
- Vumbela futhi uphole phansi emsebenzini ngamunye
- Hlala u-hydrated
- Sula emva kokuzivocavoca kwakho