Chimwe chezvinangwa zvepurogiramu yezvokuvhiya ndekukudziridza nekuchengetedza chirwere chema cardiorespiratory. Vanhu vazhinji vanoita mabasa aerobic kunatsiridza hutano hwavo, kuderedza zvirwere zvehutano, kugadzirisa hutano hwemuviri nekuvandudza zvose-zvakapoteredza muviri. Zvakakosha kusarudza nzira yekuita basa iro rinoshandisa masimba makuru emuviri muhupenyu hunoramba huchiita, uye izvo zvinenge zviri nyore kuchengeta kusagadzikana kwakasimba.
Zvinonakidza kuziva kuti havasi nzira dzose dzekurovedza muviri dzinoenzaniswa maererano nemasimba ( caloric ) kushandiswa. Zvisinei, zvimwe zvikonzero, kuwedzera kumashandisirwo emagetsi, zvinofanira kutaridzirwa pakusarudza maitiro ekushandisa.
Kuenzanisa kweAerobic Kuita maitiro
IAmerican College of Sports Medicine (ACSM) inoronga maitiro ekugadzira maitiro nenzira dzakasiyana-siyana zvemhizha dzebasa racho. Boka, ini zvandinoita zvinopa kushandiswa kwakasimba uye kushandiswa kwesimba izvo zvisingabatsiri paunyanzvi hwemubati. Izvi zvinosanganisira zvinhu zvakadai sokufamba, mabhasikoro, kutamba, uye kuenzaniswa nekukwirira kwepamusoro. Nezvikamu zveChikamu II, uwandu hwemari yekushandisa simba huchasiyana zvikuru zvichienderana nekukwanisa kweunhu. Nehutano hwakakwirira, munhu anogona kushanda zvakaoma uye kwenguva yakareba, uye zvinokonzera kupisa mamwe makoriyori. Mabasa mumutambo uyu aisanganisira kubhekwa kwemaerobic, kubhenji kuenda, kufamba, kushambira uye mvura inonzi aerobics.
Mabasa eboka reGulu III, akadai sebhasikiti, mitambo yemarcquet, uye volleyball zvinowanzosiyana maererano nemashandisirwo emagetsi nekuda kwekuda kwebasa racho. Nokuda kwehutano hwehutano hwemwoyo, zvakakosha kusarudza mabasa akasiyana-siyana anokurudzira zvakakwana moyo, mapapu, uye mishonga.
Kudzidzira Mafungiro eMafungiro
Mukuwedzera kumashandisirwo emagetsi, zvimwe zvikonzero zvokufungisisa pakusarudza nzira yekurovedza muviri zvinosanganisira kufarira kwevanhu, zvigadzirwa, uye nzvimbo dzekugara, zvido zvepanyama, ngozi yekukuvara uye zvinangwa zvekuita. Nokudaro, kusarudza nzira yakakodzera (s) yekurovedza muviri inokosha pakuenderera mberi kushandiswa kwemari kushandiswa. Zvinoreva kuziva kuti humwe hutano hwakanaka uye hutano hwakanaka huchawanikwa sezvo chiyero uye kuwedzera kwekuita muviri kunowedzera.
Kuwedzera kwekudzidzira muviri: Kuvandudza Simba reMari
Nzira huru yekugadzirisa kushandiswa kwesimba ndiko kusiyanisa kushanda kwekuita. Zvakakosha kusarudza nzira yekurovedza iyo inogona kugadziriswa kana kubhadharwa kuwandisa cardio-breathing system. Semuenzaniso, kufamba-famba kwekutsika kunogona kuve kwakaoma zvikuru kuburikidza nekuwedzera bhidhiyo yekutsika. Kushanda kwepabhiri kunogona kuwedzerwa kuwedzera kuburikidza nekuwedzera kushandiswa kwekufamba. Kuwedzera danho rinosimudza kuti rikwidziridze kukwirira kunogona kukurudzira danho rekudzidzira kwekuita aerobics. Mukuwedzera, kusarudza nzira iyo inobvumira kukwirira kwe-intervals interspersed nechepasi-kusvika-kuenzana kwemazuva ekuwedzera kunogonawo kuwedzera mari yekushandisa mari.
Kumusoro uye Muzasi Mumiririro
Vamwe vanoshandisa miitiro inosanganisira zvose zvepamusoro uye pasi pasi, zvakadai sokushambira, kutamba, uye kuenzanisa kwechikepe.
Kunyange zvazvo mhando idzi dzekurovedza muviri dzinobatanidza mishonga yakawanda, hazvirevi kuti inobatanidza masimba akawanda sekushanda, uye saizvozvo inoshandisa zvishoma zvishoma maoriyori pane imwechete yehutano. Zvisinei, kushambira kunosanganisira kunyanya kudzvinyirira pamapfupa nemajoini, izvo zvinobvumira vashambi kuti vashandise kwenguva yakareba, saka zvichida kushandisa simba rakawanda sekuwedzera kwekushanda. Uyewo, dzimwe dzepamusoro uye dzepasi muviri maitiro ekudzidzira, akadai sechikwata chechikepe, zvinoda chikwata chekudzidzira unyanzvi hwakakwana musati wanyatsoona kushandiswa kwesimba kunobatsira.
Kwete-Kuvepa-Kuenzanisa nekurema-Kuisa Maitiro
Kupembera nekuputika mabhasikoro ndezviviri zvakakurumbira zvisingaremi-kutakura maitiro ekudzidzira, asi kufamba nekufamba kune maitiro akajairika mumutambo unorema.
Pachinhanho chakafanana chekuwedzera, vanhu vakawanda vachashandisa mamwe makoriyori achiita basa rinorema-kutakura. Chimwe chikomborero chekuremerwa kwekureruka kuri kuchengetedza masasa uye kudzivirira osteoporosis. Zvisinei, nebhasikoro uye zvinyorwa zvekufamba mabhasikoro, pane zvakawanda zvisingatambudziki kumisungo nemasangano, kutengesa kwemwoyo kunowanzosara, uye nokudaro kushandiswa kwenguva refu kunogona kuita.
Kufamba Kunopesana Nokumhanya
Zvose kufamba uye kumhanya kunoda unyanzvi hushoma uye huri nyore maitiro ekurovedza muviri. Kufamba nokukurumidza, iro rimwe remabasa anonyanyozivikanwa aerobic muU.S., rakaratidzwa kuti rive nehutano hwakanaka hunobatsira. Kubva pane maonero ekushandisa mari, kumhanya kuchapisa makoriki akawanda kupfuura kufamba nekuda kwekuwedzera kwechiitiko chacho. Zvisinei, kushingaira kuwedzera kukurudzira kushandiswa kwesimba kuburikidza nekushanda zvinokonzera ngozi yekukuvara kumakumbo, makumbo, mabvi, uye kumashure. Vamwe vanhu vanosarudza kutakura zvigaro zvakabatwa nemaoko mutariro yekuwedzera simba rekushandisa mari pavanenge vachifamba. Kunyange zvazvo kushandiswa kwezviremba zvakabata ruoko kunowedzera kuonekwa kwehutano hwemabasa acho, tsvakurudzo inoratidza kuti ichi chigadziri chinowedzera hachigadziri kuwedzera mari yekushandisa mari.
Kusarudza Bhizimisi Mode: The Final Decision
Kunyangwe zvitsva zvinotsvakurudza zvinoratidza kuti kurema-kutakura chiito chekubata muviri, pakusarudzwa kwakasarudzwa, kuchaita kuti mari yakanyanya kushandiswa, zvimwe zvimwe zviitiko zvakakurukurwa pakusarudza maitiro ekuita. Nemhaka yekusiyana kwakasiyana-siyana kwemaikirwo emichina anerobic aripo iye zvino, kuwedzera kwekuita zvekurovedza zvinodiwa zvino iko kunoda kuyambuka-tenga pane zvakasiyana-siyana zvekushandisa maitiro, izvo zvinobatanidza kunakidzwa kwekunakidzwa kwepamusoro nekuderedzwa kwehutachiona hwehutachiona.
> Yakadhindwa nemvumo yeAmerican College of Sports Medicine, "Energy Expenditure muMitemo Yakasiyana-siyana Yokurovedza muviri," June 2002, www.acsm.org.