Kodi chipiriro chanu cha aerobic ndi chiyani?
Kuthamanga kwa thupi kumathandiza kuti thupi liziyenda bwino komanso kupuma kuti lipereke mafuta ndi mpweya panthawi yopititsa patsogolo. Ndi chisonyezero chabwino cha kuchuluka kwa maseŵera olimbitsa thupi omwe mumachita nthawi zonse. Zikhoza kuyesedwa bwino pamagetsi oyenerera (METs) kapena kuthamanga kwa oxygen (VO2 max) pogwiritsa ntchito mayesero ozungulira kapena ozungulira ergometer kapena kuyerekezera pogwiritsa ntchito mayeso ophweka.
Kukhala ndi thupi labwino kumakhala ndi chitsimikizo chofunika kwambiri cha thanzi ndipo chingathe kufotokozera matenda a mtima wakufa. Anthu ambiri amatha kuwongolera pogwiritsa ntchito masewera olimbitsa thupi nthawi zonse.
Kodi Cardiorespiratory Fitness Imayesedwa Bwanji?
Chiyeso chabwino kwambiri cha matenda okhudzidwa ndi mtima ndikumtunda kwapamwamba, VO2 max , ndi kuyesedwa kwagwiritsidwa ntchito pa kafukufuku. Koma kuyeza mwachindunji ndi kovuta, kaŵirikaŵiri kumachitidwa pamtunda wovala mapulogalamu ogwiritsa ntchito kupuma ndikukhamukira ku ECG. Izi sizinthu zomwe mumapeza pa masewera olimbitsa thupi. M'malo mwake, nthawi zambiri mumayesa mayesero ochepa omwe agwirizanitsidwa ndi VO2 max.
Njira zodziŵika kuti muyese matenda anu okhudzidwa ndi matenda a mtima zimaphatikizapo mayeso oyenda makilomita 1 . Izi ndi mayeso osavuta omwe amafunika kokhako kayendedwe kake, kayendedwe kamodzi ka kilomita imodzi (kumalo ozungulira pozungulira ndi njira yosavuta), ndi njira yoyezera chiwerengero cha mtima. Zakhala zikugwirizana bwino poyerekezera VO2 max. Zili ndi ubwino chifukwa zingathe kuchitidwa ndi anthu omwe sangafune kuthamanga.
Kuyezetsa kwa mphindi khumi ndi imodzi ndiyeso yodziwika bwino, yotengedwa ndi Dr. Ken Cooper komanso yogwiritsidwa ntchito ndi ophunzitsidwa bwino ndi asilikali. Mukuwotha ndi kuthamanga kapena kuyenda momwe mungathe mu maminiti khumi ndi awiri. Muyenera kupeza njira zolondola kuti muyese mtunda, monga momwe mumapangidwira zingapo mumsewu, koma simukusowetsa mtima wanu.
Ndi mayesero awa, pali zikhalidwe zoyenera ndi zaka ndi kugonana kuti mudzifanizire nokha. Poyesa musanayambe pulogalamu yochita masewera olimbitsa thupi, mukhoza kuyesa kusintha.
Kupititsa patsogolo Moyo Wanu wa Magetsi
Pankhani ya kuthamanga kwa thupi la mtima, ndizo zaka ndi ma mailosi omwe amadziwitsani momwe mungakhalire. Ikupita pansi ndi zaka, koma mukhoza kuyimitsa mwa kuika makilomita mapazi anu, njinga, kusambira, kusefukira, kusambira, etc.
Mukhoza kusintha thupi lanu labwino pamtima mwanjira ziwiri - kuwonjezera mphamvu ya masewero olimbitsa thupi kapena kuwonjezera kuchita masewera olimbitsa thupi. Zonse ziwiri zidzapangitsa kusintha. Ngati mumakonda kuchita masewero olimbitsa thupi , monga kuyenda mwamsanga, kuchitapo kanthu mwamphamvu , monga kuthamanga, mukhala ndi bwino ngati mukugwira ntchito nthawi yaitali kapena mobwerezabwereza.
Kuchuluka kwa zochitika zolimbitsa thupi zomwe zimapangidwira thupi la American College of Sports Medicine ndi American Heart Association ndizochita masewera olimbitsa thupi masiku asanu pa sabata kapena mphindi 20 zochita masewera olimbitsa thupi masiku atatu pa sabata. Izi ndizochepa zomwe anthu omwe sanathenso kugwira ntchito ayenera kupita patsogolo ndikuwonjezeka ntchito zawo. Mphindi zochepa za ntchito zosachepera khumi zingagwiritsidwe ntchito kuti zikhale ndi nthawi yaitali.
Koma simukuyenera kuyima pamenepo, zina ndi zabwino. Mukhoza kuwonjezera kutalika kwa ntchito yanu ndi 10% pa sabata pamene mumalimbitsa thupi lanu kuti musakhale ndi chiopsezo chochepa.
Chitsime:
Castro-Piñero J, Artero EG, España-Romero V, Ortega FB, Sjöström M, Suni J, Ruiz JR. "Zogwirizana ndi zovuta zokhudzana ndi zolimbitsa thupi m'zaka zaunyamata: ndondomeko yowonongeka." British Journal of Sports Medicine . 2010 Oct; 44 (13): 934-43. lembani: 10.1136 / bjsm.2009.058321. Epub 2009 Apr 12.
Komiti Yowunikira Otsogolera Ogwira Ntchito Yathupi (2008) "Lipoti la Komiti Yopereka Malangizo Ogwira Ntchito Yogwirira Ntchito," Washington, DC: Dipatimenti ya Umoyo wa Anthu ku United States
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. [Epub patsogolo pa kusindikiza]