Cholinga cha Mtima Wowonjezerapo

Pezani Mpata Wanu wa Mtima Wanu mu Zigawo Zinayi Zowonjezereka

Gwiritsani ntchito chiwerengero cha mtima wanu wowerengera tchati kuti mudziwe momwe mumapangidwira mtima muzinthu zinayi zomwe mukuchita . Gwiritsani ntchito msinkhu wanu kuti mupeze chiwerengero cha mtima wanunthu ndi maulendo osiyanasiyana pa mphindi iliyonse m'deralo: kutsika kwakukulu, kuthamanga kwakukulu, mphamvu yayikulu ndi malo aerobic.

Ngati mukufuna kupeza mabotolo anu pamphindi pa chiwerengero chilichonse cha mpweya wamtima, mungagwiritse ntchito makina otengera mtima pamtima.

Idzakuwonetsani kuchuluka kwa msingo wa mtima womwe uyenera kukhala nawo kuti ukhale muyeso yowonongeka kwambiri.

Tchati ichi chogwiritsira ntchito chimagwiritsa ntchito kulingalira kwa zaka zochepa za kukula kwanu kwa mtima ndi kuzichulukitsa ndi chiwerengero chanu chosankhidwa. Lingaliro logwiritsiridwa ntchito ndi 206.9 - (0.67 x zaka).

Kuti mudziwe kuchuluka kwa mtima wanu, mukhoza kugwiritsa ntchito fomu ya Karvonen yomwe ikufuna kuti mudziwe kupuma kwanu kwa mtima .

Ngati muvala gulu la masewera olimbitsa thupi kapena smartwatch yomwe imayesa kupuma kwanu kwa mtima, zomwe zingatheke mosavuta.

Kodi Cholinga cha Mumtima Cholinga Chofunika Chotani?

Kuti mupindule ndi thanzi labwino , yesetsani kuchita masewero olimbitsa thupi kwa mphindi 30 patsiku, masiku asanu pa sabata kwa mphindi 150 patsiku.

Ili ndilo gawo la kuyenda mwamsanga .

Mukhoza kuchita mwamphamvu zochita masewera olimbitsa thupi, monga kuthamanga, kwa mphindi 20, katatu pa sabata kwa mphindi 60 pamlungu.

Ndiwo kusankha komwe mungagwiritse ntchito, mukhoza kusakanikirana ndi kusangalala ndi masewera olimbitsa thupi masiku ena ndikukhala olimba masiku ena. Mudzakhala akuphunzitsanso zosiyana za machitidwe anu othamanga ndi kupirira pochita masewera osiyanasiyana.

Panthawiyi, musalephere kuchita masewera olimbitsa thupi, monga kuyenda mofulumira. Ikhoza kuthandizira kuthetsa nkhawa ndipo imachepetsa mavuto omwe mungakhale nawo ngati mutangokhala. Mitundu yambiri yogwiritsira ntchito kusinthasintha ndi mphamvu ndi yotsika kwambiri, komabe imakhala ndi ubwino wa minofu ndi thupi lanu.

• Maphunziro a Zone Rate Rate : Phunzirani zambiri za ubwino ndi kugwiritsidwa ntchito kwa chigawo chilichonse cha kuyima kwa mtima.
• Ndondomeko Yoyendetsera Maphunziro a Mlungu ndi Mlungu : Sungani ntchito yanu yonse sabata ndi ntchito zosiyana siyana zamakono. Ndondomekoyi ingakuthandizeni kukhazikitsa ndondomeko yowonjezera kuti mukhale olimbitsa thupi.

• Zowonetsera Maphunziro a Mtima : Chifuwa cha chifuwa cha oyang'anira mafilimu ndiwo njira yabwino kwambiri yowonera chiwerengero cha mtima wanu nthawi zonse.

_Zotsatira:

_{Jackson, Andrew S. Kulingalira Kuchuluka Kwambiri kwa Mtima Wakale: Kodi Ndi Ubale Wovomerezeka? Med Sci Sports Exerc. 39 (5): 821, May 2007.}

_{Mavuto a Mtima Wopangira, American Heart Association, 1/20/2015.}

_{Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. "Ntchito Yathupi ndi Umoyo Wathanzi. Ndondomeko Ya Adults Kuchokera ku American College of Sports Medicine ndi American Heart Association. " Kudutsa . 2007 Aug 1.}