Zimene Mukuyenera Kudziwa Zokhudza Maganizo Okhudza Mtima

Kuyesera ndi Kupititsa patsogolo Mapulogalamu Anu a Cardio

Cardio olimbitsa thupi momwe thupi lanu lingathere kuchita mwangwiro, ntchito yogwira mofulumira mpaka mwamphamvu kwambiri kwa nthawi yaitali. Ngakhale zojambula zojambula pamtima zimakhala zowonjezera kutentha mafuta komanso kuchepetsa thupi , zimathandizanso kuti thupi lanu likhale lolimba.

Momwe thupi lanulilililili, limapangitsa kuti mtima wanu, mapapo, ndi ziwalo zanu zizidya, kutengerako komanso kugwiritsa ntchito oksijeni panthawi yopuma.

Mmene thupi lanu limakhalira limadalira mgwirizano pakati pa mtima wanu wam'mimba, kupuma, ndi chigoba. Pamene machitidwe onsewa amagwirira ntchito pamodzi bwino, mumachulukitsa thupi. Njira yokhayo yophunzitsira machitidwewa kuti agwire ntchito limodzi ndikuchita khama nthawi zonse.

Mapulogalamu a Cardio ndi chida chimodzi cholimbana ndi kusagwira ntchito ndi kunenepa kwambiri, koma ubwino umapitirira moyo wanu wonse. Pamene muli oyenerera kwambiri, mutha kuchita zinthu monga kukhala ndi ana, kugwira ntchito masiku ambiri kapena ntchito zina zapakhomo.

Kuyeza ndi Kuyesera Cardio Yanu Yolimbitsa Thupi

Kuti mudziwe kukula kwa thupi lanu, muyenera kuyesa. Njira imodzi ndiyo kungodziŵerengera ntchito zanu zokha. Onetsetsani zomwe mukuchita, ndikutenga nthawi yaitali bwanji, ndi momwe mukugwirira ntchito . Mutha kuyang'ana zochitika.

Mungagwiritse ntchito mawindo a mtima kuti muwonetsetse kuti mukugwira ntchito pazomwe mumawunikira pamsewu wa mtima wanu kapena mungathe kumvetsetsa zomwe mukuganiza kuti mukuchita.

Gwiritsani ntchito mlingo wa 1 mpaka 10 kukufananitsani momwe mumamverera pamagulu osiyanasiyana. Kuchita mofulumira kungakhale mlingo wa 2 kapena 3. Ngati iwe uli wotuluka kunja, izo zikanakhala pafupi ndi 10. Pochita ntchito zomwezo kwa kanthawi ndi kufufuza zinthu izi iwe udzawona kuti iwe uli amatha kupita nthawi yaitali komanso molimba ngati nthawi ikupitirira.

Mayesero ovuta kwambiri amafunsira kwa ochita masewera olimbitsa thupi, akatswiri ochita masewera olimbitsa thupi, kapena anthu omwe amakonda kupikisana m'mitundu. Mayesero angakupatseni chiwerengero choyenera cha zinthu monga VO2 max yanu, yomwe ndi yothamanga kwambiri ya mpweya umene thupi lanu lingathe kudya ndi kugwiritsira ntchito. Mayeserowa angakuthandizeninso kuti muzindikire kukula kwa mtima wanu, zomwe ndi mbali yofunikira ya ziwerengero zazikulu zowonongeka pamitima ya mtima.

Magulu ena olimbitsa thupi ndi mawotchi omwe amayeza kupuma ndi kuchita masewera olimbitsa thupi amakhala ndi mayeso olimbitsa thupi. Mwachitsanzo, zitsanzo za Fitbit ndi kufufuza kwa mtima wa mtima zimapereka mpikisano wa cardio. Garmin GPS masewera othamanga ndipo Vivosmart 3 idzayankha VO2 max.

Mukhoza kuchita mayeso a maminiti atatu kapena mayeso a Rockport kuyenda popanda zipangizo zovuta. Yesani kutenga imodzi kapena mayesero onse awiriwa kuti muwone momwe mukuchitira. Zingakhale zolimbikitsa mukamawona manambala awo akusintha. Kukhala ndi chinachake chowoneka kuti muyang'ane nthawi zambiri chimakhala champhamvu kuposa kungodziwa mu malingaliro anu.

Mayesero a Treadmill

Mayesero a Treadmill angapangitse kuti thupi lanu likhale lolimba. Izi kawirikawiri zimaperekedwa ndi katswiri pa masewera olimbitsa thupi kapena labu ndipo zingaphatikizepo kugwira ntchito mozama kwambiri.

• Mayeso ochita masewera olimbitsa thupi amachititsa mndandanda wautali wa nthawi yopangira magazi pamene mukuwunika kupuma kwa magazi ndi mtima.

• Mayeso a protocol a Bruce akuphatikizanso kugwira ntchito pamtunda pamene mtima wanu, kuthamanga kwa magazi, ndi kuwona kuti mukuyesera akuyang'aniridwa.

Zonsezi ndizolondola koma zingakhale zodula. Palinso mayesero ena omwe mungachite nokha omwe samaphatikizapo makina a EKG kapena kuwunika kwa magazi.

Gawo Lachitatu-Mayeso

Mayeso a mphindi zitatu ndi imodzi mwa njira zosavuta. Ndi mayesero awa, mumagwiritsa ntchito masitepe 12 ndi masentimita, masewera otchinga, kapena pulogalamu yamakono ya foni yanu.

Muyendetsedwe mpaka kumtunda kwa mphindi zitatu, kenaka khalani pansi ndikutenga mtima wanu kwa mphindi imodzi yokha, kuwerengera kumenya kulikonse.

Ndizotheka kugwiritsa ntchito kuyima kwa mtima pamtima kapena pulogalamu yamtima kuti muthe kuona aliyense akumenyedwa. Onani tsatanetsatane pansipa kuti muzindikire:

Malingaliro kwa Akazi Ochokera M'nthaŵi

Malingaliro kwa Amuna Ochokera M'nthaŵi

Mayeso a Walkport

Mayendedwe a Walkport ndi ophweka kuposa ena. Pachifukwachi, mumatenthetsa ndi kuyenda mtunda mofulumira momwe mungathere, kaya pamtunda kapena pamtunda. Mukulemba chiwerengero cha mtima wanu ndi nthawi yochita masewero ndikulowa zotsatira zanu ku calculator ya Milele-mile walk calculator kuti muwone komwe mukuwerengera. Ndibwino kuti muyesere kuyesa potsatira njira kuti mudziwe kutali komwe mukupita.

Kodi Mungatani Kuti Mukhale ndi Moyo Wosangalala?

Kupititsa patsogolo thupi lanu la cardio kumakhala kosavuta, ngati sikuli kovuta nthawi zonse. Njira yowonjezera pa cardio ndiyo kuchita nthawi zonse. Kusagwirizana ndi momwe mumakhalira kupirira ndi thupi komanso pali njira zosiyanasiyana zochitira izi, kuphatikizapo:

• Maphunziro olimbitsa thupi : Mtundu uwu wa cardio umaphatikizapo kuthamanga, kuyenda, kugwiritsa ntchito elliptical, kapena kuchita zinthu zina za cardio pamtunda wochepa kwa mphindi 20 kapena kuposa. Mumapirira chipiriro mu thupi lanu lonse komanso mtima wanu ndi mapapo kuti muthetse nthawi yaitali pa cardio. Yambani ndi zomwe mungakwanitse, ngakhale ziri zosachepera mphindi 20. Onjezerani mphindi zingapo pa masewera olimbitsa thupi kuti mupitirize kuyenda mofulumira komanso mutalika. Mukatha kugwira ntchito mosalekeza kwa mphindi 30 mungayambe kugwira ntchito pamagulu osiyanasiyana.
• Kuyanjanitsa maphunziro : Izi zimaphatikizapo kupita mwamsanga kapena mwakhama ndikuthandizira kuti mubweze, kubwereza nthawiyi panthawi yopuma. Kupititsa patsogolo maphunziro kungakuthandizeni kuti mukhale ndi chipiriro mofulumira kusiyana ndi kuphunzitsidwa bwino, makamaka ngati mutayesetsa kwambiri kuposa malo anu otonthoza, pafupi ndi msinkhu wa 9 pa zomwe mukuganiza kuti mukuchita bwino. Kuchita masewera olimbitsa thupi kamodzi kapena kawiri pa sabata kungalimbikitse kupirira kwanu ndipo kalori yanu imayaka. Ngakhalenso bwino, ntchitoyi nthawi zambiri imakhala yochepa ndipo imakhala yotanganidwa kwambiri.
• Sakanizani ndikugwirizana : Njira imodzi yabwino yopititsira patsogolo thupi lanu ndi kusakaniza zochitika nthawi zonse komanso sabata. Maphunziro ochepa kwambiri angayambitse kuvulaza kapena kuwapititsa patsogolo komanso kusakhazikika kwambiri kungakhale kosangalatsa. Ngati ndinu oyamba, yambani ntchito zitatu kapena zinayi pa sabata ndikugwiritsanso ntchito pazigawo ziwiri zomwe zimakhala zolimbika kwambiri komanso nthawi yozolowereka, monga nthawi yoyambira yopuma .

Mawu Ochokera

Kukhala woyenera ndikutheka kuthetsa chirichonse pamoyo wanu ndi chipiriro ndi mphamvu. Kugwira ntchito pa cardio mwamphamvu mlungu uliwonse ndi njira yabwino yopangira ntchito zanu zina zosavuta.

> Chitsime:

> Riebe D, Ehrman JK, Liguori G, Magal M. ACSMs malangizo othandizira kuyesa ndi mankhwala . Philadelphia: Wolters Kluwer; 2017.