Kugadzira purogiramu inobudirira ye cardio yokurema kuwanda inogona kuvhiringidza. Zvinotungamirirwa neAmerican College of Sports Medicine (ACSM) zvinoratidza kuti:
- Nehutano hunobatsira : Maminitsi makumi matatu ekuongororisa masimba , masvondo mashanu pavhiki kana maminitsi makumi maviri emakumbo emhepo, mazuva matatu pavhiki
- Kurasikirwa kwekurema : Kushanda kusvika pamakumi matanhatu nemakumi matanhatu emabasa kwemazuva mashoma pavhiki
Zvinotungamirirwa nemitemo haina kutsanangurwa zvakadzama ndezvipi nzira yekugadzirisa chiitiko chinosanganisira zvakasiyana-siyana zvekushanda kwepfungwa , mabasa, uye nguva.
Kana iwe chete uchitanga kushanda zvishoma (kana uchigara mu 'fat burning burning zone'), iwe hausi pangozi yekushushikana, iwe unogona kuona kupera kwekureruka kwekureruka. Kushanda zvakaoma kukurudzira muviri wako kuchinja nekugadzirisa humwe simba, nguva yose ichipisa zvinowedzera makori.
Kune rumwe rutivi, zvizhinji zvepamusoro-soro kubasa zvinogona kutungamirira mukutsvaira , kutengesa , kana kukuvara.
Chinokosha purodhiyo ye cardio yakazara ndeyekubatanidza mazinga ose emagetsi vhiki imwe neimwe kuitira kuti basa rako rirege kuwana stale uye muviri wako hausi nguva dzose uchiita chinhu chimwechete nguva dzose.
Nzira Yokugadzirisa Purogiramu Yako Yemavhiki Cardio
Kana uine mapepa ekushanda kwako kwevhiki nevhiki, iwe unoda kuisa zvitatu zvakasiyana zvakasiyana siyana kuitira kuti iwe urove masimba ako ose asingatauri kana kuti upedze nguva yakawandisa pane kusagadzikana, izvo zvingangoita kuti urege kudzidzira.
Iwe unoda kushandiswa kwakadzika-kuenzanisa kushanda kwakasimba, kushanda kwakadzika, uye kukwirira-kushanda kushanda.
Low kusvika kuModerate Intensity Workouts
Izvi zvinenge pakati pe 60-70% yepamusoro yepamusoro yemoyo wako kana kuti Nhamba 4-5 pane zvakaonekwa chekushanda chati. Iwe unogona kukwanisa kutaura zviri nyore. Mienzaniso:
- A slow bike ride
- Kutora kufamba
- Kufambisa kushambira
- Chiedza chekudzidziswa simba
Moderate Intensity Workouts
Iyi iri pakati pe70-80% yepamusoro yepamusoro yepamusoro yemwoyo kana kuti Nhamba 5-7 pane zvakaonekwa chekushanda chati. Iwe unofanirwa kunge uchikwanisa kutaura neimwe miedzo. Mienzaniso:
- Kutanga kufamba
- Tora aerobics, Zumba kana mamwe maitiro aerobics
- Chiedza chichifamba
Kunyanya Kuwedzerwa kana Kubudirira Kunoshanda
Izvi zvinenge pakati pe80-90% yepamusoro yepamusoro yepamwoyo kana kuti Nhamba 8-9 pamusoro pekufungidzirwa kwechati chechati. Iwe unofanirwa kuve wakaoma kutaura. Mienzaniso:
- Jumping tambo
- Running / sprinting
- Kudzidziswa kwepamusoro-kwenguva
- High-intensity circuit circuit
- Tabata kushanda
Kuti uone kushanda kwako , ita nechokwadi chekuti unochengetedza chinangwa chemoyo wako kana kushandisa shanje rinoonekwa.
Kuvaka Cardio Yako Yese Nokuda Kwekurasikirwa Kwemafuro
Pasi pane chati inoratidza svondo rekudzidzisa ye cardio workouts kune munhu anoshanda mazuva matanhatu pavhiki. Izvi zvinongova muenzaniso wekushandisa maitiro akasiyana-siyana emakambani e-cardio muchiitiko chemavhiki. Gadzirisa kushanda maererano nehutano hwako hwakakwana, nguva yezvinetso, uye zvaunofarira.
| Zuva | Intensity | Kureba | Sample Workouts |
| Mon | HIIT (Kudzidza-Kuwedzera Kwekudzidzira Kupindira) | 20-30 min | Sprint Interval Workout |
| Tues | Moderate Intensity | 45-60 min | Kubva Kufamba kana kumhanya |
| Wed | Low-Moderate Intensity | Zuva rose | Shandisa pedometer uye edza kuwana matanho 10 000 |
| Yeah | Moderate-High Intensity | 30-60 min | 45-Minute Treadmill Workout |
| Fri | Moderate Intensity | 30-45 min | Cardio Endurance Intervals |
| Sat | Low-Moderate Intensity | 30-60 min | Kufamba kana bhiza refu refu |
| Sun | Zorora | Zorora | Zorora |
Usakanganwa ku:
- Tanga zvishoma nezvishoma, kana iwe uri wekutanga, uye shandisa nzira yako kusvika kune iyi yehutano. Kuwanda kwaunoda kunobva pane zvimwe zvinhu, kusanganisira yehutano hwako, zera, zvepabonde uye zvinangwa zvako. Zvimwe pamusoro pekutanga cardio .
- Zvicherechedza uye zvidonhorera pasi kwekuita basa rimwe nerimwe
- Gara hydrated
- Tambanudza shure kwekushanda kwako