Nyanzvi dzakanaka pamusoro pokupa zano rekudzidzisa. Dhipatimendi rehutano nguva dzose rinodzokorora maitiro ekuita mabasa ehupenyu kunotiudza kuti inguva ipi yekurovedza yatinoda kuvandudza utano hwedu, kurasikirwa nehutano nezvimwe.
Mutungamiriri weMutungamiri weMutungamiri weMutungamiri weMweya pamusoro peMweya neMitambo zvakasangana nemitemo yayo. Kunyange vadzidzisi vemunhu , sai ini, vanopa zvidzidzo zvekushandisa maitiro uye iwe uchacherechedza kuti dzakawanda zvezvirevo izvi zvinotarisa pamusoro pechimwechete: Cardio anenge mazuva 3-5 pavhiki uye kudzidzisa simba pamusoro 2 kavhiki.
Aya mazano anobatsira, asi kazhinji asinganzwisisiki, achikusiya iwe unetseka: Ndedzipi zvekurovedza muviri zvandinoda chaizvo kuderedza uremu?
Kudzidzira Kuita Kunoshanda Kwauri
Icho chezhinji chedu chatinoda apo patinenge tichienda kutsvaga mazano ekurovedza muviri ndeyechokwadi. Tinoda kuziva zviito zvekuita uye kwenguva yakareba sei, zvakaoma sei kushanda nekuita maitiro.
Tinoda mumwe munhu kuti ati, "Heino purogiramu yekugadzirira iwe unoda kuwana chaunoda kuenda." Kunyange zvazvo nyanzvi dzakawanda dzichakuudza kuti dzine mhinduro, chokwadi ndechokuti hapana purogiramu ichakwanisa kuenderana nezvinodiwa.
Saka unoziva sei kuti unoda kurasikirwa zvakadini? Nzvimbo imwe yekutanga ndeyezvinangwa zvako. Kuti ndikubatsire kunze, ndakaputsa mirayiridzo yezvinangwa zvitatu zvakafanana: hutano huri nani, kudzivirira kuwedzera kuwanda uye, hongu, kushaya kurasikirwa . Muenzaniso wekushanda uye sarudzo dzakabatanidzwa zvichakubatsira iwe kuita zvekuita zvechokwadi.
Mirayiridzo Yehutano Hwako
Basa Romuviri Mirayiridzo yevaAmerica, rakabudiswa neDhipatimendi reHutano rinokurudzira kuti:
Ita zvakanaka cardio 30 minutes pazuva, mazuva mashanu pavhiki
Kana
Ita nesimba zvikuru cardio 20 maminitsi pazuva, mazuva matatu pavhiki
Uye
Ita 8 kusvika 10 yekudzidzira simba-simba , 8 kusvika ku12 kudzokorora kwebasa rimwe nerimwe kaviri.
Itai Kuti Ichokwadi
Mienzaniso inotevera inoratidza kuti unogona kuronga sei kushanda kwako kuti usangane nemirayiridzo:
Kungotanga Kutanga
Iyi purogiramu yekubasa ndiyo chisarudzo chakanaka kana iwe uri mutanga uye usati wakagadzirira mazuva mashanu e cardio:
- Muvhuro : 20 min cardio
- Chipiri : Total Body Strength
- Chitatu : 20 min cardio
- China : Zororo
- Chishanu : 20 min cardio
- Mugovera : Total Body Strength
Ganya uye Match
Nyaya idzi dzinotora zvinhu zvishoma nezvishoma nekushanda zvakawanda uye kuwedzera zvakasimba:
- Muvhuro : 30 min elliptical, medium flow
- Chipiri : 20 min kwemazuva ekudzidzira (kushamba nekufamba-famba, kana uyu Mugadziri Wekuvhara Mukati )
- Chitatu : Total Body Strength
- China China : 20 min intervals (kushamba-famba nekufamba-famba, kana Kutanga Kupindira Purogiramu)
- Chishanu : Total Body Strength
- Mugovera : Nhanhatu mitambo inofamba-famba panguva inomhanya
Mirayiridzo Yekudzivirira Kuwedzerwa Kweutoro
Kunyange zvazvo pasina hurumende mitemo yekudzivirira kuwedzerwa uremu, nzvimbo ye ACSM inomirira nyaya yacho inoratidza kuenzanisa kwemaitiro mashoma pakati pemaminitsi 150-250 (20-35 maminitsi zuva nezuva) kana anenge 1200 kusvika 2000 kcal pavhiki ingakubatsira kuti urambe uine uremu .
Kuti uone kuti izvi zvinoratidzika sei muupenyu hwechokwadi, tarisa muenzaniso wemuenzaniso pasi, unofanotaura kuti makirasi anopiswa 150-lb munhu:
Kurema Kuwana Kudzivirira Series
Ichi chirongwa chekuita basa chinosanganisira mabasa akasiyana-siyana emotokari, zvose zvinowanikwa pamwero wakaenzana pamwe nekushanda nesimba uye yoga workout, purogiramu yakakwana uye yakaenzana:
- Muvhuro : Elliptical Trainer , 40 min paanomhanya-pfupi, 327 makorikori, mininiti 10 kutambanudza , 40 makori
- Chipiri : Chidzidzo Chekutanga Muviri , 30 min, 100 makori
- Chitatu : Kufamba, 45 min pa4,5 mph, 322 makorikori, mininiti 10 kutambanudza , 40 makori
- China China : Basic Total Body, 30 min, 100 makori
- Chishanu : Kushambira kunopera, 20 min, 137 makorikori
- Mugovera : Chikoro che Yoga, 60 min, 170 makorikori
Nguva Yese : 245 Maminitsi
Inofungidzirwa Calories Yakatsva : 1236
Mirayiridzo Yokuderedza Uremu
Iye zvino tinosvika ku nitty-gritty, chiyero chekuita muviri unoda kurasikirwa nemutoro. Iwe unogona kuona kuti zvinotora zvishoma zvekurovedza muviri kuti udzivirire uremu, uye zvinotora, kunyange zvakanyanya, kuti uwedzere kurasikirwa.
Nokuda kwechinangwa ichi, ACSM inorumbidza maminitsi 200-300 vhiki imwe neimwe yekuenzanisa. Ramba uri mupfungwa, zvakadaro, kuti kushanda zvakaoma kune mamwe maitiro kunokupa humwe huzhinji huri buck yako. Kuti uone zviri muchiito, chiitiko chemuenzaniso chinotevera chinoratidza kuti 150-lb exerciser inokodzera sei mumaminitsi 300 ekurovedza kwevhiki:
Weight Loss Series
- Muvhuro : 30 min Kuwedzera kwekudzidzira kudzidzira kudzidzisa (HIIT) - Zvimwe zvishoma nemaminitsi mashoma (10 mph kana kuti nekukurumidza sezvaunokwanisa) nemaminitsi maviri ekufamba (4.5 mph) kwema 30 min, makorikiti 320. Basic Total Body, 30 min, 100 makoriyori
- Chipiri : 60 min kickboxing kirasi, 550 makori
- Chitatu : 30-45 min Lower Body Strength , 300 makori, mininiti gumi nemashanu , makori makumi mana
- China : 60 min yega yoga, 170 makorikori
- Chishanu : 45 min HIIT - Zvimwe 1 minh 10 mph nemaminitsi maviri pa4,5 mph kwemaminitsi 45, makorikori 480
- Mugovera : 30 min Muviri Wekudzidzira Muviri 150 makori
Nguva Yese : 315 Maminitsi
Inofungidzirwa Calories Yakatsva : 2112
Kuita Sense Yayo Yose
Kana iwe uri wekutanga iwe uchiedza kuora muviri, unogona kubviswa nehuwandu hwekuita muviri unofanirwa kuita. Mashoko akanaka ndeokuti, haufaniri kutanga pazera iroro. Ichokwadi, nzira yakanakisisa yokutaurira nayo ndeyokutanga nekuisa pfungwa pakuvandudza utano hwako.
Iko kushanda kwakakwana kune vatangisi uye vanokubvumira kuvaka nheyo yakasimba yesimba usati waenda kune dzimwe nzira dzinotambudza dzinodiwa kuchengetedza nekurasikirwa. Tanga nezvo zvaungaita uye ushandise mitemo seyoyo chete: Kutungamirirwa kwekugadzira chirongwa chinoshanda kwauri .
Sources:
ACSM neAHA. "Basa Rokunyama uye Utano Hwevanhu Hwevanhu." ACSM.
Jakicic JM, Clark K, Coleman E, uye al. American College of Sports Mishonga. American College of Sports Mishonga yepamusoro. Nzira dzakapindira dzokupindira dzekurasikirwa nekurema nekudzivirira kuyerwazve kwevakuru. Med Sci Sports Exerc. 2001 Dec; 33 (12): 2145-56.
Mutungamiri weDare reMuongorori weMweya nekuMikwi. Maitiro ekugadzirisa mazano: Mazano eZviitiko Zvokuzvipira Pamwe Chete. www.fitness.gov.