Imigomo ye-Cardio Yokuzivocavoca Neziqondiso
Sibutsetelo
Ukusebenza kwemisipha yenzelwe ukulinganisa izici ezintathu zokusebenza okuphezulu nokuphepha: imvamisa, amandla kanye nobude. Uzodinga futhi ufake isikhathi sokufudumala ngaphambi kokufaka isikhathi sokubambezeleka kwesibalo sakho sokusebenza, nesikhathi esiphuzile ngaphambi kokuphela kokuzivocavoca kwakho.
Kuyini Ukuzivocavoca Kwe-Cardio?
Ukuzivocavoca kwenhliziyo kuphakamisa izinga lenhliziyo yakho nokukala kokuphefumula kube ezingeni elilinganiselayo kuya kumandla emaminithi angu-10 noma ngaphezulu.
Ukuzivocavoca kwama-cardio okuvamile kuhamba ngokusheshisa , kugijima, ukuhamba ngebhayisikili, ukubhukuda, ukugibela nokuhamba ngezinyawo. Esikhathini sokuzivocavoca, imishini ye-cardio ihlanganisa isitatimende sokuqeqesha , umqeqeshi we-elliptical, imijikelezo emisiwe, umshini wokuhamba, imishini yokudonsa nabaqeqeshi bezindiza.
Ukufudumala Nokunciphisa
Ngokwesiko, uqeqeshwe ukwelula imisipha eyinhloko ukuze isetshenziswe ekusebenzeni emva kokufudumala kwakho. Kunezikole eziningana zomcabango ekusetshenzisweni nasekusebenzeni kahle, kodwa sizomboza umbono wendabuko lapha.
- Ukufudumala kwamaminithi angu-5 kuya kwangu-10 ngokuqina okuphansi kuzolungisa imisipha yakho yokuzivocavoca futhi kancane kancane kukhulise izinga lenhliziyo yakho.
- Qala ngobukhulu bezinga eliphezulu lenhliziyo yakho elingama-50 kuya kwezingu-60, okwenza noma yikuphi okuzoba umsebenzi wakho wokuzivocavoca. Uma uhamba noma ugijimela, qala ngokuhamba noma ukugijima ngezinga elilula elikufaka kule ndawo yezinga lokushaya inhliziyo - lapho ungakwazi ukuqhuba ingxoxo egcwele.
- Manje yisikhathi sokwelula imisipha oyisebenzisayo ekusebenzeni kwakho. Bafudumala futhi bangase bazuze ekuguqulekeni kwezinto eziguquguqukayo noma ezibhebhethekile eziqondene namaqembu omzimba ozowasebenzisa ekusebenzeni. Ukufudumala Kuheha Abahambahambayo
Ukupholisa phansi
- Ngemuva kokuthi uqedile ukuzivocavoca kwakho endaweni yezinga lokushaya kwenhliziyo yakho, kufanele uphole phansi ngamaminithi angu-5 kuya kwangu-10 wezinga eliphansi.
- Hlela izinga lokushaya kwenhliziyo elingama-50 kuya ku-60% wezinga eliphezulu lenhliziyo emaminithini ama-5 kuya kwangu-10 ukuze uphole phansi.
- Ngokwesiko, uzoqeda ukuvivinya umzimba kwakho ngokushelela kahle imisipha esetshenziswa ekusebenzeni.
Ukuvama
Kufanele usebenzise kangaki? I-American College of Sports Medicine incoma izinsuku ezintathu kuya kwezinhlanu ngesonto ngezinhlelo eziningi zokuzivocavoca kwenhliziyo. Izinsuku ezihlukile zokuzivocavoca okukhulu nangosuku lokuphumula noma ukuzivocavoca okulula njengokuhamba nokushelela noma i-yoga kuzonikeza umzimba isikhathi sokwakha nokulungisa imisipha.
Isikhathi
Kufanele usebenzise isikhathi esingakanani esimisweni ngasinye sokuzivocavoca? Ukuze uthole izinzuzo zenhliziyo, faka imizuzu engu-20 ukuya kwezingu-60 endaweni yakho yezinga lokushaya kwenhliziyo, ngaphandle kwesikhathi osichitha ekufudumele nokupholile. Ngalesi sikhathi, umzimba wakho uvutha ngamandla ayo kaglycogen futhi uqala ukushisa amafutha agcinwe. Ngenkathi usuzobe unenzuzo yokushisa ama-calories, uma usebenzise imizuzu engaphansi kuka-20 endaweni yakho, izinzuzo ezinhle zomzimba zivela ekubekeni eceleni imizuzu engu-20 kuya ku-60 ukuchitha endaweni ye-aerobic.
Intensity
Uma uqala uhlelo lokuzivocavoca, gxila ekwandiseni isikhathi sakho ngokuma nokuma okuhle ngaphambi kokuba usebenze ukwandisa ukuqina komsebenzi wakho.
Uma usebenzisa ukuhamba ngokuzivocavoca kwakho, sebenzisa ukwandisa inani lamaminithi ohamba ngeseshini ngasinye. Umthetho jikelele wesithupha uyisiphephelo sokwandisa lokhu ngo-10% ngesonto. Uma uhamba ngokunethezeka futhi uhamba kahle futhi uthola imizuzu engama-60 ngesikhathi, sebenzela ukwandisa amandla ngokufaka ijubane, amagquma, noma ngezikhathi ezithile.
Okulandelayo: Ukuzivocavoca umzimba: Training Zone Training