Cardio Exercise Principles uye Mirayiridzo
Overview
Kushanda kwepfungwa kwakagadzirirwa kuenzanisa zvinhu zvitatu kuti zvibudirire nekuchengeteka: nguva, nguva uye nguva. Iwe uchazofanirawo kusanganisira nguva yekudziya usati wasvika pane chinangwa chakasimba nguva yekubasa kwako, uye nguva inononoka-pasi usati wasvika pakuguma kwekubasa kwako.
Chii Chinonzi Cardio Exercise?
Kuita miviri yepfungwa kunomutsa mwoyo wako kuwedzera uye kufema kunopinda mumwero unoenzanisa-kusvika-nesimba kumaminitsi gumi kana kupfuura.
Kazhinji cardio maitiro ano kufamba nokukurumidza , kumhanya, mabhasikoro, kushambira, kutamba uye kutsika kwechikepe. Mumitambo yekurovedza, mhepo yemotokari inosanganisira treadmill , elliptical mutevedzeri, magetsi, magetsi, mashizha uye vadzidzisi vezvikepe.
Kushevedzera uye Kutsigira
Nenzira, iwe unodzidziswa kutambanudza mishonga yepamusoro kuti ishandiswe mukugadzirisa shure mushure mekudziya-up. Kune zvikoro zvakawanda zvekufunga pamusoro pekushandiswa nekubudirira kwekutambanudza, asi isu tichafukidza maitiro evanhu pano.
- Kushamwaridzana kwemaminitsi mashanu kusvika kumakumi maviri ekudzivirira kwepasi kuchagadzirira mishonga yako yekurovedza muviri uye nekusimudza mwoyo wako.
- Tanga pamusana we50 kusvika ku60% wepamusoro wepfungwa yako yepamwoyo, uite chero basa richange riri basa rako. Kana uri kufamba kana kumhanya, tanga nekufamba kana kumhanyira nenzira iri nyore iyo inokuisa munzvimbo iyi yemutengo wemoyo - imwe apo iwe unogona kuramba uine hurukuro yakazara.
- Iye zvino inguva yekutambisa mishonga yaunoshandisa mubasa rako. Vanodziyirwa uye vanogona kubatsirwa nekushandura mafungiro akatenderera kana kukonzera zvakananga nokuda kwemapoka emasumbu ayo uchange uchishanda mubasa rokuvhima. Kushamwaridzana Kunotungamirira Vatambi
Kuchenesa Down
- Mushure mokunge makapedza basa renyu muchikwata chako chinotaridzika pamwoyo, unofanirwa kupora pasi nemaminitsi mashanu kusvika ku10 ekuderera.
- Chinangwa chekutora mwoyo kwema50 kusvika ku60% yepamusoro yepamusoro yemhepo kwemaminitsi mashanu kusvika kune gumi kuti iwe utonhore pasi.
- Nenzira, iwe unogumisa kubasa kwako nekunyorova kutenderera kwemisungo inoshandiswa mukugadzirira.
Frequency
Iwe unofanirwa kuishandisa kangani? IAmerican College of Sports Medicine inokurudzira mazuva matatu kusvika mashanu pamavhiki kune mamwe mapurogiramu ekurovedza mwoyo. Mazuva akasiyana-siyana ekunyanyisa kukuru kwezuva rokuzorora kana kushanda zvakajeka zvakadai sokufamba uye kutambanudza kana yoga kunopa muviri nguva yekuvaka nokugadzirisa misumbu.
Nguva
Unofanira kutora nguva yakareba sei muchikoro chega chega? Nokuda kwehutano hwemwoyo, chinangwa maminetsi makumi maviri nemakumi matanhatu mumoyo wako unotarirwa kutengesa, pasina nguva yaunopedza mukudziya-uye kunotonhora-pasi. Panguva iyi, muviri wako unopisa kuburikidza nemhepo inowanikwa glycogen uye inotanga kupisa mafuta akachengetwa. Paunenge uchinge uine zvikwererero zvekupisa makoriro, kana iwe ukashanda kwemaminitsi mashoma makumi maviri munharaunda yako, zvakanakisisa zvehutano hwepanyama zvinobva pakusiya maminetsi makumi maviri kusvika makumi matanhatu kuti upedze munzvimbo yeaerobic.
Intensity
Paunotanga purogiramu yehutano, fungisisa pakuwedzera nguva yako nekugara kwakanaka uye fomu usati washanda kuwedzera kukura kwebasa rako.
Kana uri kushandisa nekufamba nekuda kwekushanda kwako, shanda pakuwedzera nhamba yemaminitsi akafamba mune imwe sangano. Mutemo mukuru wegumbo ndeyekuti yakachengeteka kuwedzera izvi ne10% pavhiki. Kana uchinge uchifamba zvakanaka uye uine maitiro akanaka uye uine maminitsi makumi matanhatu panguva imwe, shanda kuwedzera kuwedzera kuburikidza nekuwedzera kukurumidza, makomo, kana nguva.