Kusanganisa Weights uye Running
Kana iwe wakafanana nevanofarira vemweya, iwe unenge uri kuita cardio pamwe nekudzivirira kushandiswa, chero fomu iyo inogona kutora. Zvirongwa zvako zvemadiodio zvingatosanganiswa nemisangano yezviremba, sezvinowanikwa mune dzimwe nzira dzekudzidzira dunhu , kana kunyange mune imwe yekuita zvekuita zvekuita muviri ne treadmill uye zviyero.
Kana yako favorite cardio ndeyekutamba kana kutamba, sezvakaitwa kune vakawanda, ungada kufungisisa kuti zvakanaka sei kuronga chirongwa chekudzidzisa chinosanganisira zvose maitiro ekudzidzira.
Zvechokwadi, iwe unogona kunge uine humwe hukuru hwekukwira hunobuda nguva iyo muganhu pane aerobic / anaerobic pachigaro . Iyi yakakosha yekudzidzira kudzidzisa inzira yakanaka yekuvaka mafungiro nokukurumidza - kana iwe unogona kubata zvakasimba - asi kuneta kunogona kutamba kukanganisa nekurema kwako kudzidzisa kana iwe usiswedere pedyo nekuchenjera.
Running, Lifting and Fuels
Kusiyana pakati pekuti 'kumhanya' uye 'kutamba' kunogona kureva kushanda kwaunoita. Izvi zvakakosha kumabasa ako okuramba nekuda kwemafuta ayo ese anoshandisa simba. Mhanho inogona kutsanangurwa nenzira inonzwisisika sebasa riri pakati pemakore makumi manomwe kusvika kuzana makumi matanhatu nemashanu kubva pamakumi mashanu emwoyo (MHR) yevanhu vazhinji.
Kunopfuura 85% inopinda munzvimbo yakakwirira-mukati, uye kunyange zvazvo vamhanyi vachipinda munzvimbo iyi yakasimba pakushambadzira pane imwe nguva, vazhinji vanomhanya vanodzidzisa zvakawanda pakati pe 70-85% MHR. Vamwe vane chirwere chepfungwa kana vane utano husina kunaka vanogona kusvika kusvika pachikumbaridzo ichi vachifamba.
Kutarisa kune rumwe rutivi , nekuda kwekuvhara kwejogger, ticharondedzera sezviri mukati ma 50-70% yepamusoro yepamusoro yemwoyo.
Zvino heinoi pfungwa: Pamusoro pehupamhi iwe unenge uchishandisa marubhahydrate (seglucose), uye pamucheto wakadzika, uchashandisa mamwe mafuta. Nokuda kwechikamu chikuru, uremu hwako hwokudzidzira kana chirongwa chekudzivisa kushandiswa uchishandisa glucose sehuniyo nokuti pfupi, pfumbu inopinza uye inokonzera mune zvekurovedza kazhinji iri munzvimbo yakakwirira yepamusoro.
Iwe hausi kuda kupedza glucose musumbu yako yekutengesa usati wapedza zvisikwa zvako zvemareji kana svondo yako.
Kutora Nguva Yenyu
Kana chirongwa chako chekudzidzisa chinosanganisira kumhanya uye kudzidzisa kukura iwe unoda kuparadzanisa zvidzidzo zvako kuti zvive zvakanaka uye kubudirira. Heino chirongwa chinogona kuitika:
- Zuva 1 - AM Kushora; PM Running Maminitsi 60 (6 maawa okuparadzanisa, refuel pakati)
- Zuva 2 - AM - Zororo; PM Kutamba Maminitsi 40, Resistance (single session, refuel)
- Zuva 3 - AM - Running 45 maminitsi
- Zuva 4 - Zororo
- Zuva 5 - AM - Kurwisana; PM Running Maminitsi 60 (6 maawa okuparadzanisa, refuel pakati)
- Zuva 6 - AM - High-intensity intervals 30 minutes
- Zuva 7 - Zororo
Nheyo apa ndeyokuti kana iwe uchitakura nezviremba uye uchimhanyisa pazuva rimwechete, iwe unofanira kuedza kuzorora zvakanyanyisa pakati pezvirongwa uye refuel munguva. Paunenge uchiita zvishoma nezvishoma, sangano rekugadzirira, iwe unogona kunyange kumbomesa zvose zviri kuitwa mune imwe sendima paimba yekurovedza nekukwira kunoitwa pazvinyorwa. Kutarisa nehafu yehombodo yekunwa kwemitambo pakati pe treadmill uye musangano wezviremba zvichaita kuti uve nemishonga yakawanda glycogen kushanda zvakaoma mukushanda kwezviremba .
Kukupa iwe usanyanyisa kunetseka, kushanda kwemaitiro aerobic mushure mekunge purogiramu yezviremba irege kuva nemigero inogona kuenzaniswa pamashamba ako kushanda basa.
Zvisinei, kumhanya kana kufamba kune imwe nguva mushure mekunge musangano wezviremba hauna kunaka nekuti panguva ino iwe unofanira kuferefeta uye kuwedzera musimba protein synthesis uye kuvaka.
Muchidimbu, nokuda kwehutano hwakakwana, unogona kusanganisa kushanda, zvisikwa uye kunyange kudzidziswa kwekuvhara nguva uchipa iwe kutarisira nguva, zororo uye refueling. Kana iwe uri mumhanyi kana mumutambo weOlimpiki, iwe unogona kunge unofanirwa kubhadhara zvakanyanya kune chinangwa chenyu chinotarirwa pano.