Ngati mukuyesera kuti muchepetse thupi, nkofunika kuti muzitha kugwira ntchito pazomwe mumachita masewera olimbitsa thupi . Pogwiritsira ntchito kapangidwe ka karvonen kapena kachipangizo kamene kamakhala pamtima, mungathe kupeza mlingo woyenera wa mtima kuti muthandize kukwaniritsa zolinga zanu. Kuwongolera kwa mtima pamayendedwe kumaphatikizapo 60-100% ya kuchuluka kwanu kwa mtima . Mipukutu yosiyanasiyana ikuphatikizapo:
Kutsika Kwambiri: 60% mpaka 70%
Malowa amakupangitsani kukhala otsika kwambiri ndipo ndi chisankho chabwino ngati kutentha kapena oyamba kumene chifukwa kumakuthandizani kukhala ndi thupi labwino lochita masewera olimbitsa thupi .
Mphamvu yochepa : 70% mpaka 80%
Chigawochi chimayambitsa mphamvu, kukulitsa thupi lanu kutulutsa oksijeni mu thupi lonse ndikukhazikitsa mtima wanu. Muwotcha mafuta owonjezerapo m'deralo, komanso. Kawirikawiri akatswiri amalimbikitsa kuti azigwira ntchito molimbika kuti azikhala olimbitsa thupi komanso kuchepa thupi. Kupirira kotereku ndi chitsanzo chabwino chokhazikika cha cardio.
Kuthamanga kwakukulu : 80% mpaka 90%
Kugwira ntchito m'derali kumakutulutsani malo anu otonthoza ndikukuthandizani kutentha makilogalamu ambiri pamene mukukweza VO2 Max yanu ndi kukweza malo anu anaerobic . Mapulogalamuwa apamwamba kwambiri amapanga chitsanzo cha kupititsa patsogolo mwakhama.
Kuyesera kwakukulu: 90% mpaka 100%
Kugwira ntchito pa msinkhu uwu kumatanthauza kuti mukugwira ntchito mwakhama monga momwe mungathere, monga momwe mumatulutsira kunja kapena maphunziro apamwamba kwambiri .
Ambiri aife tikhoza kulimbikitsa izi pa nthawi yochepa chabe, ndikupanga chigawo chovuta kwambiri komanso choyenera kwambiri pa zochitika zapamwamba. Kusambira kumeneku kumapereka chitsanzo cha maphunziro pakuchita khama kwambiri ndikukhala pakati pa nthawi yapakati.
Chitsime:
Maphunziro a Zamankhwala a American College. (2006). Malangizo a ACSM a Kuyezetsa magazi ndi Kulembera. Baltimore, MD: Lippincott Williams ndi Wilkins.