Shandura Basa Rako Rokufambisa Kwakawanda Maitiro
Iwe unofamba famba yakafanana uye unofamba kupfuura zuva rese here? Iwe unonzwa sokuti kuvandudzwa kwehutano hwako kwakasimbiswa here? Iwe unoda kugadzirira rwendo rwekufamba, kutora, kana marathon ? Nguva yepurogiramu ine mabasa akasiyana-siyana ekufamba.
Iyi purogiramu yevhiki nevhiki, yakagadzirwa naDave McGovern yemakiriniki ake emakiriniki, ndeyemarudzi ose evanhu vanofamba, kusanganisira fitness walkers uye racewalkers.
Iwe unogona kusanganisa uye kufanana nekushanda pasi apa. Svondo rinofanira kusanganisira rimwe zuva reEconomy workouts kuvaka kasi , mazuva maviri eTreshold workouts kuvaka aerobic , uye rimwe zuva remarefu . Pakati peumwe neumwe wekushanda kunofanira kuva zuva rokuzorora kana zuva rekufamba nyore.
Kufamba Kwevhiki Nekuita Workout Plan
Muvhuro: Zuva rezororo. Hapana kufamba kunokosha kana kurema.
Chipiri: Economy Workout. Kushamwaridzana kwemaminitsi gumi panguva inonyoresa. Zvadaro famba nekukurumidza sezvaungagona kwemaminitsi makumi matatu kana mamita 200 (maviri muguta matombo mumaguta akawanda). Mushure memasekondi makumi matatu, tira pasi kusvika nyore nyore kwemaminetsi maviri. Dzokorora 30 seconds seconds speed / 2 maminitsi ezere 8 kusvika 12 nguva. Kuchema pasi nemaminitsi gumi ari nyore kufamba kufamba.
Chitatu: Kudzorera. Inyore 3-maira inofamba 65% kusvika 70% yehuwandu hwemwoyo wako. Iyi ndiyo nzira iyo iwe unogona kuchengetedza nyore nyore kukurukurirana asi uri kufema zvakanyanya kudarika pane zororo.
China: Threshold Workout # 1 - Speed. Maminitsi gumi achidziya pamusana pokufamba nyore nyore kufamba.
Famba nekukurumidza kwemaminitsi masere kana 1 kilomita pa 85% kusvika ku 92% yehuwandu hwemwoyo wako. Zvadaro zvishoma nezvishoma kusvika pakunyoresa kwemaminitsi maviri. Dzokorora izvi zvekuti zvitatu kusvika ku 4 zvinodzokorora. Kuyerera kwemaminitsi gumi painhambo iri nyore. Chikumbaridzo chinomhanya chinotyisa, asi chimwe chaunogona kuchengetedza mumakiromita gumi nemashanu / 6 marita.
Iwe uchange uri kufema zvikuru uye unokwanisa kutaura mumashoko mashoma.
Chishanu: Kudzorera. Inyore 3-maira inofamba 65% kusvika 70% yehuwandu hwemwoyo wako.
Mugovera: Chibvumirano Basa Rokutanga # 2: Kushanda kwemazuva kana kutempo. Kushamwaridzana kwemaminitsi gumi panguva inonyoresa. Famba maminetsi makumi maviri nemakumi matatu pa85% yehuwandu hwemhepo yako yepamusoro uye uchitonhora pasi nemaminitsi gumi nyore nyore.
Svondo: Kuenda Kunharaunda. 8 kusvika kumakiromita 12 (5 kusvika kumakiromita makumi manomwe) kubva pa70 kusvika ku75% yehuwandu hwemwoyo wako. Iyi inhanho yekukurukurirana.
Mabatsiro eDhipatimendi Rokufambisa Kwevhiki Nevhiki
Chinokosha chekushanda uku haufaniri kupfuudza chikwangwani chako chemalasi - kushanda zvakaoma zvakanyanya uye kwenguva yakareba kuti muviri wako unovaka lactic acid mumisungo. Izvi zvinoitika paunenge uchishanda pa 90% kana kupfuura kwepfungwa yako yepamusoro yemwoyo kwemaminitsi anopfuura makumi mashanu. Nokuziva kuti iwe unotaridzika sei mwoyo uye uchishandisa chengetedzo yemwoyo , iwe unogona kuve nechokwadi kuti uri kushanda pane imwe nguva yakakodzera yekushanda kwakasiyana-siyana.
Izvi zvakasiyana-siyana zvekushanda zvichaita kuti iwe uwane kunonoka kwemafuta-kupisa kushanda , aerobic carb-burning workouts iyo inovaka nekudyisa misungo yako, uye kudzivisa kudarika-kudzidzisa uye vanaerobic workouts.
Kufamba Kushanda Kwitanhatu
Kunetseka nekufamba kwako kushanda kunobatsira kuvaka zvikamu zvakasiyana zvehutano: kukurumidza, kutsungirira, aerobic simba.
Pamusangano wega wega, iva nechokwadi chekumira pashure pemaminitsi gumi uye ita zvishoma nyore. Nokuda kwekushanda kunopfuura 70% yepamusoro yepamusoro yemhepo (MHR), ita marita gumi-kutamba-kutsika pamwero wakareruka, kutambanudza, ndokukurumidzira kusvika purogiramu yakataurwa. Kana kufamba nekukurumidza kuchiitwa, kunonoka kusvika kune imwe nyore kufamba kwemaminitsi gumi uye kupedzisa nekutambanudza.
Kana uchinge uine maminitsi gumi nemashanu chete kuti upinde zvakanaka, shandisa mazano aya kuti uwedzere kufamba kwemaminitsi gumi nemashanu .
1. Kutarisa Utano Hwakanaka: Maminitsi makumi matatu nezuva nezuva pa50% kusvika 60% yeMHR. Iyi inofadza asi inofadza. Inovaka utano hurefu kwenguva refu uye hukama hwakanaka.
2. Kuremesa Kudzora Famba kana Fat Burning Famba : 60% kusvika 70% yeMHR kwemaminitsi 45 kusvika 60 zuva rega rega .
Iyi inomhanya nokukurumidza uye inoona kufema asi iwe unogona kuramba uchitaura. Nguva yakareba panguva ino inomhanya inotyisa inopisa makoriro uye inoita kuti muviri uve nenguva yekukwevera pamafuta ayo ezvitoro zvemasimba.
3. Kurutivi / Kutsungirira Famba : 65% kusvika ku80% yeMHR yemakiromita mashanu kusvika ku10. Rimwe kamwe pavhiki. Inovaka kutsungirira. Kana uri kuronga kugovera mujaja we 5K kana 10K, kufamba kwako kure kunofanira kupfuura kudarika kwemakiromita nemaira kana maviri. Kubatana mune imwe nzvimbo yekusakwikwidza 10K volkssport kufamba ndiyo nzira yakakwana yekuisa basa iri.
4. Aerobic Walk : 70% kusvika 80% yeMHR kwemaminitsi 20 kusvika ku60, rimwe nerimwe zuva. Pamazuva ari pakati, ita mararamiro ari nyore kana kufamba kwekutsika. Izvi zvinokurumidza kufamba nekuonekwa kufema, asi kwete kunze kwekufema. Inovandudza utano hwakanaka.
5. Athletic Performance Walk (Threshold) : 80% kusvika 92% yeMHR kwemaminitsi makumi mashanu. Kamwe kamwe katatu pavhiki, nguva dzose ine zuva rakaoma kana rokuzorora mukati. Onai mavhiki anofambira anofanirwa pasi pano kune mamwe maitiro ezvi kufamba. Izvi zvinokurumidza kufamba nekufema kwakaoma uye iwe unogona kunge uchitora rwendo rwenzira kana nzira yekutamba kuti uwane chiyero ichi chemoyo.
6. Kukosha Kwemari : Basa iri rinoshandisa nguva shomanana yekufamba nekukurumidza sezvaungagona kwemaminitsi makumi matatu, kunonoka kwemaminitsi maviri, kudzokorora 8 kusvika 12 nguva. Nokuda kwemhirizhonga, izvi zvinowedzera kukurumidza uye nzira. Rimwe kamwe pavhiki.
Maximum Heart Rate (MHR)
Iwe unoda kuziva MHR yako kuti uone kuti uri kushanda kunze panguva yakakodzera. Kuda kwepfungwa yako yakawanda kunotsanangurwa nehutano hwako, mazamu, uye makore. Mutemo-we-gumbo miviri inoshanda kune vanhu vazhinji, asi nzira chete yakarurama ndeyokuti iongorwe nemudzidzi wezvinyorwa kana chiremba physistist nechirongwa chepfungwa chepfungwa, kana nemudzidzisi ane ruzivo mumamiriro ezvinhu emunda. Kana iwe uri pamusoro pemakore makumi matatu (35), uwandu hwehuwandu hwemakore, wakanga uine makore akawanda, kana kuti une nhoroondo yezvirwere zvemoyo mumhuri yako, kuongororwa kunorudzirwa.
Basic MHR - Maximum Heart Rate
- Varume = 220 minus Age
- Vakadzi = 226 minus Age
Maximum Maximum Heart Rate (beats paminiti)
Age | Maximum Heart Rate
20 Mume: 200 | Mukadzi: 208
25 Mume: 195 | Mukadzi: 201
30 Mume: 190 | Mukadzi: 196
35 Mume: 185 | Mukadzi: 191
40 Mume: 180 | Mukadzi: 186
45 Mume: 175 | Mukadzi: 181
50 Mume: 170 | Mukadzi: 175
55 Mume: 165 | Mukadzi: 171
60 Mume: 160 | Mukadzi: 166
65 Mume: 155 | Mukadzi: 161
70 Mume: 150 | Mukadzi: 156
Target Heart Rate Charts uye Calculator
Tsvaga chinangwa chako chemoyo chinofanira kunge chiri mukati mako. Ita yezera rako uye chinangwa chemazana kuti uone zvikara zvaunoda paminiti.
Heart Rate Monitor - Usati Watenga : Zvaunofanira kutarisa mumutambo wemwoyo chekucherechedza, kuvhara kwepfungwa kana purogiramu.
Kunobva:
Jackson, Andrew S. Inofungidzira Maximum Heart Rate kubva muzera: Is It Relationship Linear? Med Sci Sports Exerc. 39 (5): 821, May 2007.