Vary Workout Yakho Yokuhamba Yomphumela Omkhulu
Ingabe uhamba ibanga elifanayo nejubane kakhulu nsuku zonke? Ingabe uzizwa sengathi ukuthuthukiswa komzimba wakho kumile? Ingabe ufuna ukulungiselela umjaho wokuhamba, ulayini, noma i- marathon ? Isikhathi sesimiso sokusebenza okuhlukahlukene kokuhamba.
Lolu hlelo oluphakanyisiwe masonto onke, olwakhiwa uDave McGovern emitholampilo yakhe yomjaho , luzo zonke izinhlobo zokuhamba, kuhlanganise nabahamba ngezinyawo nabagibeli bezemidlalo.
Ungakwazi ukuxuba futhi ufanise ukusebenza ngezansi. Iviki kumele lihlanganise usuku olulodwa lokusebenza koMnotho ukwenza isivinini , izinsuku ezimbili zokusebenza kweThreshold ukwakha ukusebenza kwe-aerobic , kanye nosuku olulodwa lohambo olude . Phakathi kokukodwa kwalokhu kusebenza kumele kube usuku lokuphumula noma usuku lokuhamba kalula.
Uhlelo lokuhamba ngeviki lokuhamba ngeviki
UMsombuluko: Usuku lokuphumula. Akukho ukuhamba okude kakhulu noma amandla.
NgoLwesibili: Ukusebenza komnotho. Ukufudumala imizuzu engu-10 ngezinga elilula. Bese uhamba ngokushesha ngangokunokwenzeka ngamasekhondi angu-30 noma ngamamitha angu-200 (amabhlokhi amabili wedolobha emadolobheni amaningi). Ngemuva kwemizuzwana engu-30, wehla ekuhambeni okulula kwemizuzu engu-2. Phinda imizuzwana engu-30 isivinini / imaminithi emibili iphumule izikhathi ezingu-8 kuya kwezi-12. Yehlisa ukuhamba ngezinyawo ezingu-10 ezihamba ngezinyawo kalula.
NgoLwesithathu: Ukubuyiswa. Ukuhamba okungama-3-mile kulula ku-65% kuya ku-70% yenani lakho lenhliziyo elikhulu. Lena ijubane ongayilondoloza kalula ingxoxo kodwa ukuphefumula kunzima kunokuphumula.
ULwesine: I-Threshold Workout # 1 - Isivinini. Iminithi engu-10 ishisa ngokuhamba kalula.
Hamba ngokushesha imizuzu engu-8 noma i-1 ikhilomitha ku-85% kuya ku-92% yenani lakho lenhliziyo. Bese wehla kancane ekuhambeni kwemizuzu emibili. Phinda lokhu ngokuphindaphindiwe kuka-3 kuya kwezingu-4. Yehlisa imizuzu engu-10 ngezinga elilula. Izinga lezingqimba liyinkimbinkimbi, kodwa eyodwa ongayilondoloza kulo lonke uhlanga lwamakhilomitha ayi-10/6.
Uzophefumula kakhulu futhi ukwazi ukukhuluma kuphela emishweni emifushane.
ULwesihlanu: Ukubuyiswa. Ukuhamba okungama-3-mile kulula ku-65% kuya ku-70% yenani lakho lenhliziyo elikhulu.
NgoMgqibelo: Ukuzikhandla kwe-Threshold # 2: Ukuzivocavoca kwesimo sombuso noma se-tempo. Ukufudumala imizuzu engu-10 ngezinga elilula. Hamba imizuzu engu-20 kuya kwezingama-30 ku-85% yenani lakho lenhliziyo bese upholisa phansi ngemizuzu engu-10 elula.
NgeSonto: Umsebenzi Wokude. Amakhilomitha angu-8 kuya kwangu-12 (5 kuya kwangu-7 miles) ku-70 kuya ku-75% yenani lakho lenhliziyo. Lena ijubane lokuxoxa.
Izinzuzo zohlelo lokuqeqeshwa ngeviki ngalinye
Isihluthulelo salokhu kusebenza akufanele sidlule umkhawulo wakho we- lactate - usebenza kanzima futhi isikhathi eside umzimba wakho wakha i-lactic acid emisipha. Lokhu kwenzeka uma usebenza ngamaphesenti angama-90 noma ngaphezulu kwesilinganiso senhliziyo yakho esiphezulu imizuzu engaphezu kwengu-50. Ngokwazi izinga lokushaya kwenhliziyo yakho nokusebenzisa umlingo wokushaya kwenhliziyo , ungaqiniseka ukuthi usebenza ngezinga elifanele lokusebenza okuhlukahlukene.
Lokhu kuhlukahluka kokusebenza kuzokuqinisekisa ukuthi uthola ukusebenza okusheshayo kokushisa amafutha , ukusebenza okushisa kwe-carb-burning which ukwakha futhi ukondla imisipha yakho, futhi ugweme ukuqeqeshwa okuqhubekayo kanye anaerobic ukusebenza.
Ukusebenza Okuyisithupha Ukuhamba
Ukuphazamisa ukusebenza kwakho kokuhamba kuzokusiza ukwakha izici ezihlukene zokufaneleka: ijubane, ukukhuthazela, amandla aerobic.
Ngomsebenzi ngamunye, qiniseka ukuthi umise ngemva kwemizuzu engu-10 futhi ululale kalula. Ukuze usebenze ngenhla kwezinga eliphezulu le-70% le-heart rate (MHR), yenza ukuhamba okufudumele-iminithi engu-10 ngezinga elilula, welule, bese ushesha ukuya kwisilinganiso esiphakanyisiwe. Uma ukuhamba okusheshayo kuphelile, wehlisa ijubane elilula ngamaminithi angu-10 bese uqeda ngokusula.
Uma unemizuzu engu-15 kuphela ukungena ekuhambeni okuhle, sebenzisa lawa mathiphu ukukhulisa ukuhamba kwakho kwamaminithi angu-15 .
1. I-Walk Health Easy: imizuzu engu-30 nsuku zonke ku-50% kuya ku-60% ye-MHR. Lena ijubane elinenhloso kodwa elikhululekile. Ukwakha impilo nenhlalakahle yesikhathi eside.
2. Isisindo Control Walk noma Fat Burning Walk : 60% kuya 70% we-MHR imizuzu engu-45 kuya kwangu-60 nsuku zonke .
Lena ijubane eliqhamukayo ngokuphefumula okubonakalayo kodwa usengakwazi ukuqhuba ingxoxo. Isikhathi esiningi kulezinga elilinganiselayo lizoshisa ama-khalori futhi linike isikhathi somzimba ukudweba ezitolo zayo ze-fat for energy.
3. Ukuhamba / Ukukhuthazela Hamba : 65% kuya ku-80% we-MHR ngamamayela angu-5 ukuya kwangu-10. Kanye ngeviki. Ukwakha ukukhuthazela. Uma uhlela ukubamba iqhaza emncintiswaneni we-5K noma u-10K, ukuhamba kwakho ibanga kufanele kudlule uhambo lomncintiswano ngamamayela noma amabili. Ukujoyina endaweni yokuhamba nge- volkssport ye- 10K yendawo engeyona ukuncintisana kuyindlela ephelele yokufaka lo msebenzi.
4. Ukuhamba kwe-Aerobic : 70% ukuya kuma-80% we-MHR imizuzu engu-20 kuya kwangu-60, njalo ngosuku. Ngezinsuku eziphakathi, yenza ukuhamba kwezempilo okulula noma ukuhamba kwesisindo. Lokhu ukuhamba okusheshayo nokuphefumula okubonakalayo, kodwa hhayi ngokuphefumula. Ithuthukisa ukufaneleka kwe-aerobic.
5. Athletic Performance Walk (Threshold) : 80% kuya ku-92% ye-MHR engaphenduli imizuzu engama-50. Kanye kuya kathathu ngeviki, njalo unosuku olulula noma lokuphumula oluphakathi. Bheka isonto elihambayo eliphakanyisiwe ngezansi lamanye amafomethi kulawa mahamba. Lokhu kuhamba ngokushesha ngokuphefumula okukhulu futhi kungase kudingeke ukuba usebenzise izindlela zobuhlanga noma ukugijima ukuze uthole lokhu kwenhliziyo.
6. Ukusebenza komnotho : Lokhu kusetshenziselwa okusebenzisa ukuqhuma okufushane ukuhamba ngokushesha ngangokunokwenzeka ngamasekhondi angu-30, wephuza imizuzu engu-2, uphinda izikhathi ezingu-8 kuya kwezi-12. Kwabalandeli bezemidlalo, lokhu kwakha ikhono lekhwalithi. Kanye ngeviki.
Isilinganiso senhliziyo enkulu (MHR)
Uzodinga ukwazi i-MHR yakho ukuqinisekisa ukuthi usebenza ngezinga elifanele. Isilinganiso senhliziyo yakho esiphezulu sinqunywe ukwakheka kwezakhi zofuzo, ubulili, nobudala. Amafomu ama-rule-of-thumb asebenza kubantu abaningi, kodwa indlela ewukuphela kwayo enembile ukuthi ihlolwe yi-cardiologist noma i-physiologist ukuhlolwa kokuhlolwa kokucindezeleka, noma umqeqeshi onolwazi ngaphansi kwemibandela yasensimini. Uma uneminyaka engaphezu kwengu-35, ukwedlulele ngokweqile, uye wahlala iminyaka eminingi, noma unomlando wesifo senhliziyo emndenini wakho, ukuhlolwa kunconywa.
I-MHR eyisisekelo - Isilinganiso senhliziyo esiphezulu
- Amadoda = 220 amancane Ubude
- Abesifazane = 226 kunciphisa Ubudala
Isilinganiso se-Maximum Heart Rate (ukushaya ngomzuzu ngamunye)
Ubudala | Isilinganiso senhliziyo esiphezulu
20 Amadoda: 200 | Owesifazane: 208
25 Owesilisa: 195 | Owesilisa: 201
30 Amadoda: 190 | Owesifazane: 196
35 Amadoda: 185 | Owesifazane: 191
40 Owesilisa: 180 | Owesifazane: 186
45 Amadoda: 175 | Owesilisa: 181
50 Owesilisa: 170 | Owesifazane: 175
55 Owesilisa: 165 | Owesilisa: 171
60 Amadoda: 160 | Owesifazane: 166
65 Amadoda: 155 | Owesifazane: 161
70 Abesilisa: 150 | Owesilisa: 156
I-Target Heart Rate Rate kanye ne-Calculator
Thola ukuthi izinga lakho lenhliziyo lenzelwe yini. Faka amaphesenti akho yobudala kanye namaphesenti ukuze ubone izintambo ezifunwa ngomzuzu.
Izindleko zezindleko ze-Heart - Ngaphambi Kokuthenga : Yini okufanele ubuke ngayo kumlindo wokushaya kwenhliziyo, umqapha wokulonda noma uhlelo lokusebenza.
Umthombo:
UJackson, Andrew S. Ukulinganisa Ukulinganiswa Kwenhliziyo Ephezulu Kusukela Esikhathini Esidlule: Ingabe Ubudlelwane Obunembile? I-Med Sci Sports Exerc. 39 (5): 821, Meyi 2007.