Cardio ndifupi ndi mtima, womwe umatanthawuza mtima. Zochita masewera olimbitsa thupi ndizochita zomwe zimapangitsa kuti mtima wanu ukhale wovuta komanso umakhala wokwera kwa nthawi ndithu. Dzina lina la izo ndizochita masewera olimbitsa thupi . Mitundu ya masewera olimbitsa thupi omwe amagwiritsidwa ntchito ndi magetsi a mtima ndi zinthu monga kuyenda, kuyenda mofulumira, ndi kusambira komwe kulibe nthawi.
Zochita zomwe zimatsindika kutambasula ndi mphamvu, monga Pilato , kawirikawiri sizitengedwa ngati zojambula za cardio , ngakhale Pilates angakhoze kuchitidwa mu cardio , ndipo ndithudi angakhale pamodzi ndi cardio ntchito ntchito.
Ubwino wa Ntchito za Cardio
Pali mndandanda waukulu wa zaumoyo zomwe zimakhudzana ndi kuchita masewera olimbitsa thupi . Nazi zifukwa zowonjezera zomwe mungaphatikizepo cardio muzoloŵezi lanu lochita masewera olimbitsa thupi :
- Zimalimbitsa mtima
- Amalimbitsa mapapu ndikuwonjezera mphamvu zamapapo
- Zimathandiza kuchepetsa thupi, zimayaka mafuta , komanso zimakuthandizani kuchepetsa thupi
- Zimathandiza kuchepetsa nkhawa
- Imawonjezera mphamvu
- Zimalimbikitsa kugona tulo
Tsopano popeza mumatsimikiza kuti phindu la cardio yochita masewera olimbitsa thupi, mungakhale mukudzifunsa kuti: "Kodi chiwombankhanga cha mtima wanga chiyenera kukhala chokwera bwanji komanso ndimakhala nthawi yayitali bwanji?" Tidzayang'ana mafunsowa ndikupeza momwe tingakhalire mlingo wamtima pamasamba otsatirawa. Koma tisanalowe muzinthu zamtengo wapatali, pali lamulo labwino kwambiri kuti mudziwe pamene mukuchita masewera olimbitsa thupi: Muyenera kulankhula.
Ngati muthamangitsidwa kuti muyankhule momasuka, mtima wanu umakhala wotsika kwambiri ndipo muyenera kuchepetsa.
Kodi Mtima Wanga Uyenera Kukhala Wosangalatsa Motani?
Kuti mupindule kwambiri ndi kujambula kwa cardio, mumayamba kufuna kudziwa momwe muyeso wanu wamtima (kugunda pamphindi) uli. Kuti muchite zimenezo, chotsani zaka zanu kuchokera 226 kwa akazi kapena 220 kwa amuna.
Tsopano, simukufuna kuti muyambe kuyima pamtima wanu. Mukufuna kuchita masewera olimbitsa thupi m'madera omwe mumawunikira pamtima , omwe American Heart Association ikuwonetseratu kuti ndi 50% mpaka 75% ya kuchuluka kwa mtima kwa anthu abwino. Mudzawerengera zambiri pa 50% ngati mutangoyamba kukhala ndi mawonekedwe oposa 75% ngati mukukhala bwino .
Pano pali chitsanzo chowerengera kwa mayi wazaka 40 akungoyamba kumene ntchito za cardio.
226 - 40 (msinkhu wake) = 180 mlingo wa mtima (kugunda pa mphindi)
180 x .50 = 90 kugunda kwa mtima pamphindi monga chiwerengero chake cha mtima
Dzipangitse nokha mosavuta pamene mukugwira ntchito, podziwa kuti chiwerengero cha zida zomwe mukuzifuna mu masekondi khumi ndi awiri zidzakhala zowunikira pamtima pamagawo 6. Mwachitsanzo, 90 yagawidwa ndi 6 ndi 15. Adzafuna Kuwerengera 15 kumapweteka mu masekondi khumi kuti mufike pamtima mwachindunji.
Mukhozanso kupeza anthu ambiri omwe amawunikira makompyuta pamtima .
Yerengani Mtima Wanu Umagunda Pang'ono
Kuti muwone kuti mtima wanu ukugunda kangati mumphindi, ikani zala ziwiri kumbuyo kwa nsagwada yanu pansi ndipo kenaka muzitsika pansi mu inchi kapena mpaka mutamva kuti mumatulutsa mitsempha ya carotid m'khosi mwanu. Lerengani nambala ya zipolowe mu masekondi khumi ndikuwonjezeretsapo ndi 6 kuti muzitha kumenyedwa pamphindi.
Kuwunikira kwa mtima kumatha kukhala chida chothandiza kwambiri popanga zojambula zanu za cardio. Iwo amasunga nthawi yambiri yowerengera ndi nthawi yowerengera.
Kodi Ndingachite Chiyani Kuti Ndisinthe Mtima Wanga Nthawi Yaitali?
Kodi masewera anu a cardio ayenera kukhala otalika bwanji malinga ndi msinkhu wanu wamaganizo ndi zolinga zanu. American Heart Association, pamodzi ndi American College of Sports Medicine, imalimbikitsa mphindi zosachepera 30 zochita zinthu zolimbitsa thupi masiku asanu pa sabata, kapena mphindi makumi asanu ndi awiri zochita masewera olimbitsa thupi masiku atatu pa sabata. Izi ndizochepa, komabe mungafunikire kugwira ntchito kumagulu awa pamene mukuwonjezera mphamvu yanu ya aerobic.
Chofunika ndi kuyamba pulogalamu.
* Chonde onani kuti ndapereka ndondomeko zowonjezereka zokhudzana ndi miyezo ya mtima yomwe imaperekedwa kwa anthu okalamba. Ngati muli olemera kwambiri kapena muli ndi zovuta zina, funsani dokotala wanu asanayambe pulogalamu ya cardio.