Gwiritsani ntchito Zipangizo 5 za Mtima Womwe Mukuchita Zochita Zolimbitsa Thupi
Kodi mukuchita zinthu moyenera ? Kugwiritsira ntchito zigawo za mmimba kumakupangitsani kuti mugwiritse ntchito mapulogalamu a cardio anu mwamphamvu kwambiri kuti mupeze zotsatira zomwe mukufuna. Mudzadziwa ngati mukuyika mwakhama ntchito yanu.
Zochita zolimbitsa thupi zimadalira pafupipafupi, mwamphamvu, ndi nthawi kuti zitheke. Mukudziwa momwe mumagwiritsira ntchito masewera olimbitsa thupi komanso kwa nthawi yaitali bwanji, koma muyenera kudziwa kukula kwa mtima wanu kuti muweruze.
Phunzirani zambiri za zotsatira za magawo asanu pazigawo za mtima ndi momwe mungagwiritsire ntchito pa cardio workouts
Zones Zotsatira za Mtima Zogwirizana ndi MHR
Ngati mumadziwa kuwonjezeka kwa mtima wanu (MHR) mungagwiritse ntchito maphunziro a chigawo cha mtima kuti muyambe kuchita masewero olimbitsa thupi. Kuthamanga kwa mtima wanu kwakukulu mofulumira ngati mtima wanu ukhoza kumenyana. Izi zimasiyanasiyana ndi munthu aliyense, koma zaka zambiri zimagwiritsidwa ntchito monga chitsogozo cha zomwe muyezo wanu wa mtima ungathe kukhala. Nambala yodziwika kwambiri ingaperekedwe ndi kuyesedwa ndi wophunzitsa masewera, kapena monga ntchito ya oyang'anira magetsi otsika kwambiri. Mungagwiritse ntchito chithunzi cha msinkhu wa mtima kuti muwone chiwerengero cha mtima wanu komanso kuti mupeze malingaliro anu pamtima pamadera oposa pamtima.
Kugwiritsira ntchito Zida 5 HR mu Ntchito Yanu
Mukhoza kupeza maulendo osiyanasiyana okhudzana ndi thupi labwino pochita masewera osiyanasiyana amtundu wa mtima. Zaka zisanu zochita masewerawa zimachokera pa kuchuluka kwa maperesenti oposa mtima.
Pa chigawo chilichonse, mudzamva msinkhu wosiyana siyana ndipo thupi lanu lidzawotcha magawo osiyana a kagawodi, mapuloteni, ndi mafuta.
Malo Otsitsimutsa Mtima
- Chigawo ichi ndi 50 peresenti mpaka 60 peresenti ya kuchuluka kwanu kwa mtima. Iyi ndi malo ophweka komanso omasuka kuti agwiritse ntchito. Amaonedwa kuti ndi mapeto a malo ochepa kwambiri .
- Mudzatha kukambirana mokwanira m'madera awa, ngakhale mutakhala mukupuma pang'ono kuposa nthawi zonse.
- Nthawi zambiri oyendayenda ali m'dera lamtunduwu pokhapokha atakakamizika kuti ayende mofulumira . Oyenda bwino akhoza kuyenda masiku angapo kumalo amenewa ndi masiku ochita masewera olimbitsa mtima, kuti apulumuke / tsiku losavuta.
- Zochita zanu m'madera awa ndi zochepa kwambiri ndipo sizidzapindulitsa kwambiri maphunziro a cardiorespiratory. Koma kafukufuku wasonyeza kuti zimathandiza kuthandiza kuchepetsa mafuta a thupi, kuthamanga kwa magazi, ndi cholesterol.
- M'dera lamtundu uwu, thupi limapeza mphamvu yake powotcha magawo 10 peresenti, mapuloteni asanu ndi asanu, ndi 85 peresenti ya mafuta.
Foni ya Mafilimu Okhudza Mtima
- Malo awa ndi ochokera 60 peresenti mpaka 70 peresenti ya kuchuluka kwanu kwa mtima. Awa ndi mapeto apamwamba a gawo loyendetsa masewero olimbitsa thupi .
- Mudzakhala kupuma kolemetsa koma mudzatha kulankhula mwachidule ziganizo zochepa.
- Mukuwotcha makilogalamu ambiri pamphindi kusiyana ndi malo abwino a mtima chifukwa ntchitoyi ndi yochepa kwambiri. Mukupita mofulumira ndipo motero mumakhala kutali. Mafutawa amatenthedwa ndi mtunda umene mumaphimba ndi kulemera kwanu kuposa zinthu zina.
- M'dera lamtundu uwu, thupi lanu limadzitentha ndi 85 peresenti ya mafuta, mapuloteni asanu ndi asanu, ndi 10 peresenti ya makapu.
- Muli ndi ubwino wofanana wa thanzi komanso mapindu otha mafuta monga malo abwino a mtima.
- Onani zojambula zonunkhira zoyendetsa mafuta zowonjezera nthawi yanu m'deralo ndi kuyenda mwamsanga .
Malo Okhazikitsa Mitima ya Aerobic
- Chigawochi chimachokera ku 70 peresenti mpaka 80 peresenti ya kuchuluka kwanu kwa mtima. Iwe tsopano muli m'dera lamphamvu kwambiri .
- Udzakhala ukupuma molimbika kwambiri ndipo ukhoza kungoyankhula mwachidule mawu.
- Ili ndilo gawo limene muyenera kukonzekera pamene mukuphunzira kupirira. Zimapangitsa thupi lanu kusintha kayendedwe ka kayendedwe kanu kakumanga mitsempha yatsopano ndikuwonjezera mphamvu ndi mapapu anu.
- Kukonzekera kwa mphindi 20 mpaka 60 m'deralo kumakhulupirira kuti amapereka zopindulitsa zabwino zophunzitsira thupi.
- Mukuwotcha 50 peresenti ya calories yanu kuchokera ku mafuta, 50 peresenti kuchokera ku mavitamini, ndi osachepera 1 peresenti kuchokera ku mapuloteni pamene muli mu zoneyi
- Ndi kuchuluka kwa mphamvu, mumatentha kwambiri ma calories mu nthawi yofanana, pamene mumakhala kutali kwambiri nthawi yomweyo. Mafuta amawotcha amadalira kwambiri mtunda ndi kulemera kwanu. Ngati mupita patsogolo nthawi yofanana, mumatentha makilogalamu ambiri pamphindi.
- Mwina simungakwanitse kukwaniritsa chiwongola mtima ichi mwa kuyenda, mungafunike kugwiritsa ntchito njira ya racewalking kapena mutsegule kuti muthamangire kuti mukalowere m'madera othamanga.
- Onetsetsani kuti mukuyenda mofulumira kuti muyambe kuchita ntchitoyi.
Malo a Anaerobic - Threshold Zone
- Chigawo ichi ndi 80 peresenti mpaka 90 peresenti ya kuchuluka kwanu kwa mtima.
- Simungathe kuyankhula kupatula mawu amodzi, ophwanyidwa panthawi.
- Kuchita masewera olimbitsa thupi koteroko kudzakuthandizani kuti mukhale ndi mpweya wabwino umene mungathe kudya-VO2 yanu yayikulu.
- Mgwirizano umenewu umakufikitsani kumapeto kumene thupi lanu limayamba kupanga lactic asidi. Anthu ochita masewera olimbitsa thupi amagwiritsa ntchito malowa kuti apange luso lawo kupita mofulumira.
- Zogwira ntchito m'madera okwera mtengo wa mtimazi ziyenera kukhala pamtunda wa miniti 10-20 kapena mbali yophunzitsira maphunziro .
- Muwotcha makilogalamu ambiri pamphindi kuposa momwe mumagwirira ntchito mozama pamtima, pamene mukuphimba mtunda wambiri pa mphindi.
- Thupi limawotcha mafuta okwana 85 peresenti, 15 peresenti mafuta ndi maperesenti ochepa pa mapuloteni m'madera awa.
- Mwina simungakwanitse kukwaniritsa chiwongola mtima ichi mwa kuyenda, mungafunike kugwiritsa ntchito njira yopewera kapena kusintha kusuntha / kuthamanga.
Malo Ofiira
- Malo okwera kwambiri amachokera pa 90 peresenti mpaka 100 peresenti ya kuchuluka kwanu kwa mtima. Simungathe kupita kumtunda, ndipo anthu ambiri sangathe kukhala m'derali kwa mphindi zingapo.
- Simungathe kulankhula koma kupatula mawu amodzi.
- Malo awa ayenera kugwiritsidwa ntchito pang'onopang'ono panthawi yophunzitsira , komwe mumagwira ntchito kwa mphindi imodzi ndikubweranso pansi pamphindi, ndikubwereza.
- Muyenera kuonana ndi dokotala wanu kuti muwone bwinobwino kuti mumayenda bwino kwambiri.
- Pamene mukuwotcha makilogalamu ambiri pamphindi pazowonongekazi, 90 peresenti ya iwo ndi chakudya, mafuta 10 peresenti, ndi mapuloteni osachepera 1 peresenti.
Kusokoneza Maphunziro Anu
Kodi ndi malo ati omwe muyenera kugwira ntchito? Ndi bwino kusinthana ndi ntchito yanu kwa kutalika ndi kukula ndi kulola tsiku lachidziwitso pakati pa masiku ochita masewera olimbitsa thupi mu malo aerobic, anaerobic, ndi mzere wofiira. Dace McGovern ali ndi ndondomeko yoyendetsera masewera olimbitsa mlungu ndi mlungu omwe amawathandiza kugwira ntchito mofulumira komanso kuthamanga kwa mtima kuti apititse patsogolo liwiro, chipiriro, ndi kutalika kwake.
Yesani Mmene Mtima Wakulira Ndi Pula
Ikani mtima wanu mphindi zisanu mutangoyamba kumene masewera olimbitsa thupi ndipo mutengenso musanalowe m'malo ozizira. Mtima wanu umachepa ngati mutasiya kusunthira, choncho nkofunika kuyang'ana mwamsanga msangamsanga ngati mukugwiritsa ntchito njira yowonjezera kapena kuyang'ana, ndikuwerengera masekondi 10 kapena 15 okha. Mukhoza kupeza kupweteka kwanu m'khosi (kansalu ya karotid) kapena mkono (chida chowoneka). Gwiritsani chala kusiyana ndi thumba lanu kuti mupeze mitsempha ndi kutentha.
- Mufunikira chipangizo cha nthawi yomwe imasonyeza masekondi, choncho sungani kuti muyimitse mawindo otchinga pa ola lanu la okhwima kapena mugwiritse ntchito wotchi, ola kapena timer yomwe ili ndi dzanja lachiwiri.
- Gwiritsani ntchito zala ziwiri ndipo musagwiritse ntchito thumbu yanu ngati ili ndi mapepala. Nthawi zambiri zimakhala zosavuta kuti mupeze mitsempha yanu yamtundu wa carotid, yomwe ili mbali zonse za mphepo yanu. Yambani kumangoganizira izo pansi pa nsagwada yanu, pafupi ndi mphepo yanu yamphepo.
- Mukapeza malo otsekemera, onetsetsani mopepuka. Lembani mpweya wanu kwa masekondi khumi ndikuchulukitsa ndi zisanu ndi chimodzi, kapena muwerengere masekondi 15 ndikuchulukitsa ndi zinayi.
- Mwina mungafunikire kuima kuti muchite izi poyamba, koma mutatha kuzipeza, yesetsani kuyenda pang'onopang'ono kapena mukuyenda mumalo anu panthawi yomwe mukupita kuti musachedwe.
- Zitsanzo: kumenya 20 kwa masekondi khumi = 120 kugunda pamphindi.
20 kumenyedwa kwa masekondi 15 = 80 kugunda pamphindi.
Mukhozanso kugwiritsa ntchito pulogalamu ya m'manja, monga pulogalamu ya Azumio Instant Heart Rate . Zimagwiritsa ntchito foni ya foni ya foni yanu kuti muwerenge mapulaneti anu.
Mitima ya Vesi vs Zowonongeka
Oyikira pamtima ndi chifuwa chapamtima ndi zolondola kusiyana ndi kutenga mapepala anu. Amatumiza deta ku chipinda chawuni kapena pulogalamu ya m'manja kuti muwone kuyima kwa mtima wanu nthawi zonse. Zithunzi zimaphatikizapo zina zambiri ndi mtengo wowonjezereka, monga kufufuza malo anu othamanga mtima, mbali za stopwatch, calories yotentha ndi zina zambiri. Mitundu ina yowonongeka kwa mtima imaphatikizapo kuyang'ana magalimoto pomwe mumayika imodzi kapena ziwiri zachitsulo powerenga.
Makina ambiri opangira mapepala ndi makina ena ochita masewera olimbitsa thupi amatha kukumana ndi masensa opangidwira. Nthawi zambiri simungasokoneze ntchito yanu kuti muwerenge.
Mapulogalamu Achikhalidwe ndi Smartwatches
Magulu ena olimbitsa thupi, monga mafakitale a Fitbit , ndi maulendo otchuka monga apulogalamu ya Apple Watch ali ndi masensa othamanga kulowera pafupi ndi khungu. Izi ziyenera kukhala zotetezedwa mosamala motsutsa khungu kuti mupeze kuwerenga kolimba ndi kolondola. Kuti asunge moyo wa batri, ambiri a iwo samawerenga mosalekeza. Onani malangizo anu kuti muwone kapena kuti muwone momwe mungapezere zofuna zanu kapena kuwerenga.
Zida zimenezi nthawi zambiri zimakhala zosavuta kusintha kwa mtima, monga kuwala, zolimbitsa thupi, ndi zamphamvu. Ena amakulolani kuyika mlingo wamakono komanso kukhala ndi maonekedwe owonetsa kapena osamala pamene muli mu malo osankhika.
Mawu Ochokera
Mudzatha kupeza zochuluka kuchokera kuntchito yanu pamene mumvetsetsa momwe chiwerengero chanu cha mtima chimasonyezera kuti mukuchita masewera olimbitsa thupi. Mudzadziwa ngati mukukwaniritsa mwamphamvu kapena mwamphamvu ndipo mungasinthe mtundu wa ntchito zomwe mumakonda.
> Zotsatira:
> Zochita: Kuyeza mphamvu. Kalasi ya American of Cardiology. https://www.cardiosmart.org/~/media/Documents/Fact%20Sheets/en/abk5262.ashx.
> Kuthamanga Kwambiri: Momwe Mungayesere. Chipatala cha Mayo. http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
> Zowonongeka Pamtima . American Heart Association. https: // www. .com / maximum-mtima-rate-1231221.