Ukuzivocavoca nje kungenye yezingxenye ezibalulekile ohlelweni lwakho lokuzivocavoca, ingxenye ye- FITT Principle , iqoqo lemihlahlandlela ekhombisa ukuthi uzimisele kanjani ukusetha isimiso sokuqeqeshwa.
I-Basics of Intensity
Ukuqina kungenzeka ukuthi kuyinto ebaluleke kunazo zonke yokuqeqeshwa kwakho ngoba uma usebenza ngokuzikhandla, umzimba wakho ukhula ngamandla futhi uzobona ushintsho esisisindo sakho, amaphesenti omzimba womzimba, ukukhuthazela, namandla.
Ukubambelela futhi kuyinto ofuna ukuyiqapha njalo ukuze uqiniseke ukuthi uthola umsebenzi osebenzayo. Ngeshwa, nenye yezici ezinzima ukuziqapha. Sinezinqumo eziningi, kodwa akekho ozophelela, ngakho-ke ngokuvamile kuthatha inhlanganisela yabo ukuthola ngempela ukuthi unzima kanjani ukusebenza.
Indlela Yokuqapha I-Cardio Intensity Yakho
Unokuningi okukhethayo uma kuziwa ekuqiniseni kokulandelela. Ngezansi ezinye zezintandokazi zami.
Isilinganiso senhliziyo
Ukusebenzisa iphesenti ye- Maximum Heart Rate yakho (MHR) cishe yiyona ndlela esetshenziselwa kakhulu ukulandelela okukhulu ngoba kulula futhi ungakwazi ukuqapha kalula isilinganiso senhliziyo yakho ngokusebenzisa umlingo wezinga lentliziyo.
Ngenxa yale ndlela usebenzisa ifomula, njenge- Formula ye-Karvonen , noma i-Target Heart Rate Calculator ukuze uthole indawo yezinga lokushaya kwenhliziyo yakho - Indawo yokushaya kwenhliziyo uzama ukusebenza ngaphakathi ukuze uthole umsebenzi osebenza kahle kakhulu.
Izithiyo lapha ukuthi amafomu asetshenziselwa ukubala i-THR ayengasondeli ekupheleleni futhi angasuswa ngokushaya okungaphezulu kwezingu-12 ngomzuzu.
Noma kunjalo, ikunika indawo ongaqala kuyo.
Ukuvikelwa kwenkulumo
Lena ukuhlolwa okulula kakhulu ukuthola ukuqina kwakho. Uvele uqaphele indlela ophefumula ngayo. Uma ungakwazi ukukhuluma kalula, usebenza ngokukhanya okukhulu, okulungile ukufudumala. Uma ungakwazi ukukhuluma, kodwa kunzima kakhulu, uthola okuningi endaweni elinganisiwe .
Uma ungakwazi ukukhuluma kuphela ngemisho emifushane, kunjalo lapho ufuna khona ukusebenzela kwakho.
Uma wenza ukuqeqeshwa kwesikhawu esiphakeme kakhulu , lokho kungase kuhlanganise ezinye izikhathi eziphefumulelwe noma ezine-anaerobic lapho ukukhuluma kungaphandle kombuzo.
Ukusebenza okuveziwe
Ukuzikhandla kwakho okuzwakalayo, noma i-RPE yakho, kubhekisela ekutheni ukuzivocavoca kunzima kangakanani. Isilinganiso esilinganiselwe ozozibona ngaso sonke isikhathi yi- Borg Scale Yokuzivocavoca Okucatshangwayo , okuphakathi kuka-0-20.
Ngokusebenza kwami, ngithanda ukusebenzisa isilinganiso se- 1-10 , esingadideki kancane.
Umqondo ukuhlola futhi uzibuze ukuthi kunzima kangakanani ukusebenza. Uma ukhululekile kakhulu, mhlawumbe usezingeni le-3 noma le-4. Uma uzizwa sengathi udlala umzimba, kodwa usesezindaweni zakho zokunethezeka, ungase ube yiNqanaba 5. Uma ujeziswa futhi Ukuphefumula kakhulu, ungase ube ku-Level 8 noma 9.
Kufanele Usebenze Kanzima Kangakanani?
Lo mbuzo awunakwenzeka ukuphendula ngomuntu ngamunye, kodwa lokho engikusikisela ukuthi usebenza ngezinhloso ezihlukahlukene - Okuphansi, Okumaphakathi, nokuPhakeme, kuwo wonke amasonto ukuze inselele yizinhlelo zakho zamandla ngaphandle kokuwudlulisa noma ukuwusebenzisa.
Uhlelo lwe-Sample Cardio Exercise
> Umthombo
> Umkhandlu waseMelika Wokuzivocavoca. Manual ACE Personal Trainer, Edition 5. I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2014.