I-Cardio isifushane senhliziyo, isho inhliziyo. Ukuzivocavoca kwenhliziyo kuyisenzo sokuvuthwa esivusa izinga lakho lenhliziyo futhi silondoloza isikhathi esiphezulu. Elinye igama layo liwukuzivocavoca kwe-aerobic . Izinhlobo zokuzivocavoca ezihlotshaniswa nokusebenza kwemisipha yinto efana nokugijima, ukuhamba okusheshayo nokubhukuda lapho kungekho ukuphumula khona.
Ukuzivocavoca okugcizelela ukulula nokuqina, njengama- Pilates , ngokuvamile akubhekwa njengokuzivocavoca kwe- cardio , nakuba i-Pilates ingenziwa ngendlela ye-cardio , futhi ngokuqinisekile ingahlanganiswa nokusebenza kwe- cardio kube nomphumela omuhle.
Izinzuzo ze-Cardio Workouts
Kukhona uhlu oluhle lwezinzuzo zezempilo ezihambisana nokuzivocavoca kwe-cardio . Nazi ezinye izizathu eziphezulu zokufaka i-cardio esimisweni sakho sokuzivocavoca :
- Kuqinisa inhliziyo
- Kuqinisa amaphaphu futhi kwandisa amandla emaphaphu
- Ikhuthaza umzimba, ushise ama-calorie , futhi ikusize ulahlekelwe isisindo
- Kuyasiza ukunciphisa ukucindezeleka
- Yandisa amandla
- Ikhuthaza ukulala okuphumula
Manje njengoba uqinisekile ngezinzuzo zokuzivocavoca kwe-cardio, ungase uzibuze: "Kufanele ukuba izinga lami lenhliziyo libe liphakeme kangakanani futhi ngigcine isikhathi esingakanani lapho?" Sizobheka leyo mibuzo bese sithola ukuthi singasungula kanjani izinga lenhliziyo elisekhasini elilandelayo. Kodwa ngaphambi kokungena kunoma yiziphi izinto ezifisayo, kukhona umthetho omuhle wesithupha ukuze wazi lapho wenza izinhlobo ze-cardio zokuzivocavoca: Kufanele ukwazi ukukhuluma.
Uma uphelelwa umoya ukuze ukhulume kahle, izinga lakho lenhliziyo cishe liphakeme kakhulu futhi udinga ukwehlisa.
Indlela Okufanele Inhliziyo Yami Ilinganisele Ngayo?
Ukuze uthole okuningi kokuzivocavoca kwe-cardio, uzoqala ukufuna ukuthola ukuthi izinga lakho lenhliziyo eliphakeme (ukushaya ngomzuzu). Ukwenza lokho, susa iminyaka yakho kusuka ku-226 kubesifazane noma 220 kumadoda.
Manje, awufuni ukuphuma ngenani eliphezulu lenhliziyo yakho. Ufuna ukusebenza emkhakheni wakho wenkokhelo wenhliziyo , okuyinto i-American Heart Association ephakamisa ngayo i-50% kuya ku-75% yenani eliphezulu lenhliziyo kubantu abanempilo. Uzobala okuningi ngokuya ku-50% uma usuqala ukuma futhi ngaphezulu uhlose ku-75% uma usuhle kakhulu .
Nasi isibalo sesampula sowesifazane oneminyaka engu-40 ubudala oqala ukuqala ukusebenza kwe-cardio.
226 - 40 (ubudala bakhe) = 180 isilinganiso senhliziyo (ukushaya ngomzuzu ngamunye)
180 x .50 = 90 ukushaya kwenhliziyo ngomzuzu njengoba izinga lokushaya kwenhliziyo yakhe
Yenza kube lula kuwe uma usebenza, ngokucabanga ukuthi inani lezinyosi ozidingayo emasekhondini angu-10 kuphela kuzoba yizinga lakho lenhliziyo elihlukanisiwe lihlukaniswe ngu-6. Esikhathini sethu sesampula, 90 ihlukaniswe ngu-6 ngu-15. Ukubala izintambo ezingu-15 ngemizuzwana engu-10 ukuze ube ngesilinganiso senhliziyo yakhe.
Ungathola futhi abaningi abalingiswa bezinga lokubala kwenhliziyo online.
Bala Ukushaya Inhliziyo Yakho Ngomzuzu
Ukuze ubone ukuthi inhliziyo yakho ibetha kangaki eminithini, faka iminwe emibili engxenyeni yangemuva yomhlathi wakho ophansi bese uphonsa phansi ngamasentimitha noma ngaleyo ndlela uze uzizwe ukushayela kwakho ngomshini we-carotid entanyeni yakho. Bala inani lezinyosi ngemizuzwana engu-10 uphinde wande nge-6 ukuze uthole izinsimbi zakho ngomzuzu.
I- monitor ye-rate rate ingaba ithuluzi eliwusizo kakhulu njengoba uthuthukisa ukusebenza kwakho kwe-cardio. Bonga isikhathi esiningi sokubala nesibalo sokubala.
Kufanele Ngibe Nesikhathi Eside Kangakanani Ukugcina Inhliziyo Yami Isilinganise?
Kuzoze kube nini imihlangano yakho ye- cardio kufanele ixhomeke ezingeni lakho lokuzivocavoca kanye nemigomo yakho. I-American Heart Association, ngokubambisana ne-American College of Sports Medicine, itusa okungenani imizuzu engama-30 yomsebenzi wokulinganisela we-aerobic izinsuku ezinhlanu ngesonto, noma okungenani imizuzu engu-20 yomsebenzi onamandla izinsuku ezingu-3 ngesonto. Lezi zincane, kodwa kungenzeka usadingeka ukuthi usebenze kulezi zinga njengoba ukhulisa impilo yakho ye-aerobic.
Into ebalulekile ukuqala uhlelo.
* Sicela uqaphele ukuthi nginikeze imihlahlandlela evamile yamanani asezingeni eliphakeme futhi elibhekiswe enhliziyweni elinikezwa abantu abadala abanempilo. Uma unamandla ngokweqile noma unezinye izinkinga zezempilo, thintana nodokotela wakho wezempilo ngaphambi kokuqala uhlelo lwe-cardio.