Cardio Exercise Guidelines for Vakwegura

Kazhinji cardio maitiro anokosha kune rimwe boka rezera, asi vakwegura vanogona kunge vane zvakakosha kubva pakutanga (kana kuramba Kwete cardio chete inosimbisa mwoyo wako nemapapu, inokupa simba rakawanda, inokurudzira pfungwa dzako, inobatsira iwe kutakura uremu hwako , inogona kuderedza zviratidzo zvekuzvidya mwoyo uye kuora mwoyo, uye zvinogona kukuchengetedza iwe muduku .

Mubvunzo unowanzoti, iwe unofanira kuitei cardio uye ndeipi nzira yakanakisisa yokutanga? IAACSM / AHA Physical Activity Zano reVakuru Vakwegura zvinoratidza nzira dzakasiyana siyana (ona Mufananidzo 1 pasi):

• Moderate intensity cardio kwemaminitsi makumi matatu, mazuva mashanu pavhiki, kana
• Akakosha cardio kwemaminitsi makumi maviri, mazuva matatu pavhiki, kana
• A mix of moderate and vigorous cardio, 3-5 mazuva pavhiki

Kugadzirisa Zvaunoita Cardio

Izvo zvinoridzirwa zvinonzwika zviri nyore, asi kuzviita kuti zvive chokwadi zvinogona kuvhiringidza. Shandisa izvi matanho kuti uise cardio workout yako:

1. Sarudza Chiitiko - Sarudza chero basa raunogona kushanda paanonyoresa kana simba rakasimba (kana kuti 65% kusvika ku80% yepamusoro-kati yenhamo yako). Sarudza chimwe chinhu chaunofarira, icho chinogamuchirwa, uye chinokodzera zvaunoda. Somuenzaniso, kana uine marwadzo pamwe chete kana matambudziko, unogona kusarudza pasina-maitiro anoshandiswa sekushambira kana kutengesa mabhasikoro. Zvimwe zvingasarudzwa:
   • Kufamba
   • Running
   • Kushinga
   • Kushambira
   • Aerobics
   • Imba inoshanda mavhidhiyo

1. Sarudza Kuti Inguva Yakadini Yokudzidzira Kuita - Kunyange zvazvo ACSM inorumbidza maminitsi makumi maviri nemakumi maviri nemashanu, iwe unogona kushanda kusvika kune iyo kana iwe usingati uchitanga. Zvinotora nguva kuti uwedzere kutsungirira mumoyo mako nemisungo, saka tanga nezvaunogona kubata uye kuwedzera maminetsi mashomanana kune rimwe nerimwe basa kuitira kuti ushandise nzira yako zvishoma nezvishoma. Somuenzaniso, mutangi anogona kutanga nemaminitsi gumi nemaviri ekufamba kana mabhasikoro uye kuvaka kubva ipapo.

1. Sarudza Unyanzvi Hwako - Mitsara inoratidza kukura kwakasimba, iyo iri pedyo neDeji 5-6 pane iyi inofungidzirwa kuedza . Tanga nekutenderera kunofadza kuti uwane manzwiro emutambo. Kana uchinzwa wakasununguka, iwe unogona kusundira zvishoma. Chaizvoizvo, unoda kushanda pane imwe nzvimbo iwe unogona kutaura, asi mumashoko mashoma. Nzira huru yekushanda pakutsungirira pasina kushanda nesimba zvakaoma muviri wose ndeyekudzidziswa mukati . Edza kufamba nekukurumidza kweminiti imwe uye wozoderera zvishoma kwemaminitsi 1-2, uchienzanisa iyo kwemaminitsi makumi maviri kana mashanu.
2. Sarudza Maitiro Anowanzoita Kudzidzira - Kana uri wekutanga kana usina chokwadi chaunogona kuita, kutanga nemazuva matatu pavhiki uye mazuva ekuzorora ari pakati. Iwe unogona kuwedzera mamwe mazuva kana iwe uchinzwa wakagadzirira kuwedzera nguva yekuita muviri.

Cardio Workout Resources

• Cardio 101
• Cardio Workouts yeVatangi vekutanga
• Cardio for Weight Loss
• Chikonzero Nei Uchida Cardio Kudzidzira

_Sources:

_{Lanza I, Pfupi D, Pfupi K, et al. Kutsungirira Shingairira Sokuratidza Kuda Kwekukwegura. Chirwere cheshuga. 2008 November; 57 (11): 2933-2942.}

_{Nelson M, Rejeski W, Blair S, et al. Chiitiko Chepanyama uye Utano Hwevanhu Hwevanhu Vakwegura Vakuru: Kurudziro kubva kuAmerican College of Sports Medicine uye American Heart Association . Circulation . 2007; 116; 1094-1105.}

Mufananidzo 1: Cardio Guidelines yeVakuru Vakwegura