Ukushintsha Isisindo seTreadmill kanye Nokunciphisa Ukwandisa Isisindo Ngokusekelwe Kwezindleko Zenhliziyo Yakho
Ukulawulwa kwesilinganiso senhliziyo kanye nabaqaphi bezinga lezinhliziyo zithandwa emishini eminingi yokuzivocavoca kubandakanya abahamba ngezinyawo, abaqeqeshi be-elliptical, namabhayisikili amisiwe. Funda ukuthi ungasebenzisa kanjani lezi zici ukuze uthole ukuqeqeshwa okungcono.
Ukungafani kokuqapha kwenhliziyo nokulawula kwenhliziyo kufaka:
- I-Heart Rate Monitor : I-treadmill ene-rate monitor yenhliziyo ifunda isilinganiso senhliziyo yakho ngokuxhuma nama-pulse sensors kumagceke ohlangothini noma inzwa yesibindi sekhanda. Ikunika idatha kodwa ayilawuli ukuqeqeshwa kwakho.
- I-Control Rate Rate : Ukulawulwa kwezinga lezinhliziyo kubonisa izinga lokuzivocavoca kwakho ngokulawula izinga lokuzikhandla le-treadmill yakho. Isivinini futhi sihambe siyoshintsha ngokususelwa kwesilinganiso senhliziyo yakho ukugcina ukusebenza kwakho ezingeni elifisa ukuqeqeshwa.
Kungani Kufanele Usebenzise I-Treadmill With Heart Rate Control
Ukuze uthole ukuqeqeshwa okunamandla, kubalulekile ukuba uhambisane nokuzivocavoca kwakho. Ufuna isilinganiso senhliziyo yakho ngezinga elifanele lokuqina isikhathi eside. Uma izinga lakho lenhliziyo liphakeme kakhulu, umsebenzi wakho ungaba ongathinti. Uma iphansi kakhulu, awutholi izinzuzo zempilo ezinkulu.
Yingakho enye yezindlela eziphumelela kakhulu zokuqeqesha impilo ngokuqapha nokulawula izinga lenhliziyo yakho. Lokhu kuyiqiniso ngokukhethekile lapho ulwela izinhloso zenhliziyo. Kungakhathaliseki ukuthi ufuna ukuchitha amakhilogremu ambalwa, uqeqesha i-marathon , noma uzizwe uzizwa kahle ngawe, ukuqeqeshwa kwezinga lenhliziyo nokulawula kungenza ngcono ukusebenza kwakho.
I-Handgrip ne-Wireless Heart Rate Control
Kunezindlela ezimbili zokukala izinga lokushaya kwenhliziyo yakho, ngaphandle kokungena ngezingcingo okuyiwona owenza umqondo omkhulu:
- I-Handgrip Control : I-Treadmills ene-handgrip yokulawula izinga lokushaya kwenhliziyo idinga ukubamba izinzwa ezisezintambo zomgwaqo. Kuyinto engafanele ukuhamba, futhi akunakwenzeka ukugijima. Ukubamba phezu kwezindlela zokuphatha kungalungile ukuhamba ukuhamba futhi kudangele.
- Ukulawula okungenazintambo : Ngokulawula okungenantambo, unamathisela isibopho senzwa eseduze nesifuba sakho, esidlulisela isilinganiso senhliziyo yakho ku-console. Lokhu, futhi, kulawula amandla okusebenza kwakho ngokugcina umzimba wakho wokuzivocavoca ngaphakathi kwesilinganiso senhliziyo esinqunyiwe.
Ukufika ku-Zone
USally Edwards, umbhali we "Heart Rate Monitor Guidebook," ukhuluma ngokubaluleka kokuqeqeshwa kwendawo yenhliziyo . Isebenza kubagijimi abaneminyaka engu-20 kanye nabaneminyaka engu-70 abanenkinga yenhliziyo. Umgomo ukungena endaweni ethile yokuzikhandla, ngayinye yayo inezinzuzo ezahlukene. Ukushaya kwenhliziyo endaweni ngayinye kuyiphesenti yesilinganiso sakho senhliziyo esiphezulu, esihluka ngobudala. Ungabheka ishadi lezinga lentando yenhliziyo ukuze ubone isilinganiso senhliziyo esifanayo nesikhathi sakho. Ukhomba izindawo ezinhlanu zokushaya kwenhliziyo:
- I- Hearty Heart Zone : Amaphesenti angu-50 kuya ku-60% wezinga lakho lenhliziyo eliphakeme kakhulu. Lona indawo ephephile, ekhululekile efinyelelwe ukuhamba okulula. Lona indawo engcono kunazo zonke kubantu abaqala ukuvivinya umzimba. Le ndawo iboniswe ukusiza ukunciphisa amafutha omzimba , ukucindezelwa kwegazi, ne-cholesterol.
- I-Temperate Zone : Amaphesenti angama-60 kuya kuma-70 ekhulwini lomuntu ngamunye. Le ndawo inikeza izinzuzo ezifanayo njengendawo yezinhliziyo enempilo, kodwa ikhulu kakhulu futhi ishisa amakholori amaningi. Lo mkhakha utholakala ngejubane lokuhamba ngokushesha noma i-jog slow.
- Indawo ye- Aerobic : amaphesenti angu-70 kuya kwangu-80 wezinga lakho lenhliziyo eliphakeme kakhulu. Le ndawo izothuthukisa uhlelo lwakho lwe-cardiovascular and respiratory futhi luqinise inhliziyo yakho. Kufezwa ngokugijima okuqhubekayo.
- Indawo ye- Anaerobic Threshold Zone : amaphesenti angu-80 kuya kwangu-90 wezinga lakho lenhliziyo eliphakeme kakhulu. Lena indawo ephakeme kakhulu efinyeleleka ngokugijima "okushisayo".
- I-Redline Zone : Amaphesenti angama-90 kuya kwangu-100 wezinga lakho lenhliziyo eliphakeme kakhulu. Lo mkhakha ulingana nokusebenza ngokugcwele futhi uvame ukusetshenziselwa ukuqeqeshwa kwesikhashana. Le ndawo kufanele ikhulunywe ngokucophelela futhi ingaholela ekulimaleni uma kuqhubeka isikhathi eside.
U-Edwards ukhombisa ukuthi emva kokunquma izinga eliphezulu lenhliziyo yakho, ungathuthukisa ukuqina kwakho ngokuzivocavoca ezindaweni ezahlukene. Wena okunye kulezo zindawo ukwandisa ukuqina komzimba wakho futhi uguqule umshini wakho wokuzivocavoca. Lokhu kwaziwa ngokuthi ukuqeqeshwa kwendawo yenhliziyo .
Ukusebenza kwe-Heart Rate ku-Treadmill
Kuncike ekutheni umthamo wezintambo, ungaba nokulawula izinga lokushaya kwenhliziyo ukulondoloza isilinganiso senhliziyo esifanayo, noma ungasetha futhi ngamazinga wenhliziyo, ukuqeqeshwa ezindaweni ezahlukene. Ungakwazi ukuhlela isitifiketi sokusebenza okufunayo okuhluka kwezinga lenhliziyo emigomweni oyifunayo.
Izinhlelo ezitholakala ngokulawula izinga lokushaya kwenhliziyo zingahluka. Amanye ama-rollreader afika ohlelweni olulodwa lwenkokhelo yenhliziyo ngenkathi ama-model aphezulu angenazo izinhlelo ezinjengeziqhingi zokuqeqesha, izikhathi, kanye nokushaya kwenhliziyo okukhulu.
Uma ulahlekelwa isisindo futhi uthuthukise impilo yakho yezinhliziyo, konke kuya phansi kwenhliziyo yakho. Ukuqapha inhliziyo yakho nokusebenza ngaphakathi kwezindawo kuzokwenza ngcono impilo yakho yonke nokusebenza ngokomzimba. Uma uzotshala izimpahla zobuchwepheshe bokufaneleka, cabanga ngesici sokulawula izinga lokushaya kwenhliziyo.
Ukulawulwa kwesilinganiso senhliziyo kuba ngumqeqeshi wakho siqu. Ngokuqapha izinga lokushaya kwenhliziyo yakho nokulungisa ukusebenza kwakho ngokufanele, uhlala ngaphakathi komgomo oyifunayo futhi ugweme noma uzikhandle. Kuthatha ukuqeqeshwa kwakho kokuhamba ngezinyawo ukuya ezingeni elikhulu.
Kumele uthintane nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca. Angakusiza ekunqumeni indawo ephakeme ephephile yenhliziyo ukuze ugcine ngokuyinhloko.
Ungase ube ne-treadmill ene-control rate rate etholakalayo kwi-gym yakho noma ekliniki yezempilo, noma ungase ucabange ukuthenga i- treadmill ngokulawula izinga lokushaya kwenhliziyo .
> Umthombo:
> I-Brookreson N. Ukusebenzisa Ukuqapha Ukulinganiswa Kwezinhliziyo Zokuqeqeshwa Komuntu siqu. I-American College of Sports Medicine. https://certification.acsm.org/blog/2015/july/using-heart-rate-monitoring-for-personal- ekufundiseni.