Kudzidzira simba ndeimwe yezvinhu zvinokosha zvepurogiramu yako yekushanda, chikamu cheGwaro reFITT , nheyo yemirayiridzo inokuratidza iwe kunyatsogadzira chirongwa chekuita basa.
Nheyo dzeSimba
Kuwedzeresa ndiyo inonyanya kukosha pane zvekushanda kwako nokuti paunenge uchivhima zvakakwana, muviri wako unowedzera kusimba uye uchaona kuchinja kwehuremu hwako, huwandu hwemazana emuviri, kutsungirira, uye simba.
Kuwedzera kune chimwe chinhu chaunoda kuongorora nguva dzose kuti uve nechokwadi chokuti uri kuwana basa rinobudirira. Zvinosuruvarisa, ndezveimwe yezvinhu zvakaoma kuti uone. Tine zvakawanda zvekusarudza, asi hapana chimwe chazvo chakakwana, saka kazhinji chinotora kusanganiswa kwavo kuti vanyatsoziva kuti uri kushanda zvakaoma sei.
Nzira Yokuona Nayo Cardio Yako
Iwe une zvakawanda zvekusarudza kana zvasvika pakutsvaga kwekutsvaga. Pasi pane zvimwe zvandinoda.
Mamhanyiro emoyo
Kushandisa chikamu cheMaximum Heart Rate (MHR) yako ndiyo inonyanya kushandiswa nzira dzekutevera zvakasimba nokuti zviri nyore uye iwe unogona kuona zviri nyore moyo wako nekushandisa muchengeti wemwoyo.
Nokuda kweiyo nzira unoshandisa fomu, kufanana neKarvonen Formula , kana kuti Target Heart Rate Calculator iri muIndaneti kuti uwane chinangwa chako chepfungwa yenharaunda - Moyo wekutengesa kwenyika unoedza kushanda mukati kuti uwane basa rakanyatsoshanda.
Zvipingamupinyi pano ndezvokuti maitiro anoshandiswa kuverenga THR haasi kunyange pedyo nekukwana uye anogona kubviswa nepamusoro pe12 kurova paminiti.
Kunyange zvakadaro, inokupa nzvimbo yokutanga.
Talk Test
Ichi chiedza chakareruka kuti uone kukosha kwako. Iwe unongoteerera kuti uri kufema sei. Kana iwe ukakwanisa kutaura zviri nyore, uri kushanda pachiedza chechiedza, izvo zvakakonzerwa nekudziya-up. Kana iwe uchikwanisa kutaura, asi zvakanyanya kuoma, uri kuwedzera kupinda munzvimbo inonongedza .
Kana iwe unogona kungotaura mutauro mutsva, ndizvo zvaunoda kuva wekushanda kwako.
Kana uri kuita kudzidzisa kwekuvhara kwemasikati , izvo zvingasanganisira dzimwe nguva dzinofema kana vanaerobic apo kutaura kuri kunze kwebvunzo.
Kuedza kushingaira
Zvaunofunga kuti unoedza, kana RPE yako, zvinoreva kuti zvakaoma sei muviri unonzwa. Muyero wakatarwa waunowanzoona ndiwo Borg Scale yeKujekesa Kwakaitwa , iyo inowanikwa kubva kune 0-20.
Pamusoro pekushanda kwangu, ndinoda kushandisa 1-10 kureba , izvo zvisinganyanyi kuvhiringidza.
Mhedziso ndeyekutarisa mukati uye kuzvibvunza iwe kuti wakaoma sei kushanda. Kana iwe uine hutano hwakanaka, zvichida uri paNgere 3 kana 4. Kana iwe uchinzwa sokuti iwe uri kudzidzira, asi uchiri munharaunda yako yekunyaradza, iwe unogona kunge uri paDanho 5. Kana iwe uri kutuka uye unofema kwazvo, unogona kunge uri paNhamba 8 kana 9.
Unofanira Kuoma Zvakaoma Sei?
Mubvunzo iwoyo haugoni kupindura munhu mumwe nomumwe, asi izvo zvandinokurudzira ndezvokuti iwe unoshanda pane zvakasiyana-siyana - Muduku, Wakawanda, uye Wakawedzerwa, muvhiki rose kuitira kuti iwe uite dambudziko iri masimba ako asingatauri kana kuitora.
Sample Cardio Exercise Program
> Source
> American Council on Exercise. ACE Personal Trainer Manual, 5th Edition. San Diego: American Council on Exercise, 2014.