Tsvaga yakakodzera kufamba nekukurumidza kunopisa mafuta uye ugovaka maitiro aerobic
Zvichida uri kufamba nekuda kwehutano kana kurasikirwa, unofanirwa kufamba nekukurumidza zvakakwana kuti uwane mafuta anofamba - famba. Kufamba nekumhanya kwakadzika ndiko kuenzanisa-kuwedzerwa kwema cardio exercise. Nhanho yenhanho yakakurumidza yakasiyana nemunhu mumwe nomumwe sezvo zvichienderana nekukura kwemoyo wako, zera, uye uwandu hwehutano.
Nhanho yekufamba nokukurumidza inogona kubva pamaminitsi gumi nemasere kusvika pamakumi maviri, kana kubva ku 3.0 mph kusvika ku4,5 mph.
Nhanho iyi, iwe unofanirwa kufema kufema asi unokwanisa kutaura mumitsara yakazara.
Kana kufamba kwako kufamba kwemaminitsi makumi maviri nemaira imwe inogona kunge yakakurumidza kuve yakakosha-kuomesa muviri kana kunonoka. Kana iwe wakanyatsokodzera, zvinogona kunge zvichingova chiedza chekudzidzira. Iwe unogona kungogadzirisa izvi nokuziva izvo iyo inonongedza-yakasimba nzvimbo inonzwa seyakadaro uye kuti chii chinonzi mwoyo chinokuisa munzvimbo iyoyo.
Rega Mwoyo Uongorore Zona Ruramisa Kufamba Kwako Kwokufambisa
Kana iwe uchitanga kushandiswa kuziva izvo zvakasiyana-siyana zviratidzo zvinonzwa sei, zvinobatsira kutora basa rako rekushanda kana kupfeka fitness tracker kana moyo wekutsvaga chekuona iyo inoratidza kuti mwoyo wako unoramba uchiita sei. Nzvimbo dzekutsvaga ndezvekuti:
- Healthy Heart Heart : 50 kusvika ku 60 muzana yehuwandu hwemwoyo wako. Iyi inzvimbo iri nyore uye yakasununguka yekushandisa mukati. Uchakwanisa kuenderera mberi nehurukuro yakazara, kunyange iwe ungave uchifema zvishoma kudarika kupfuura zvamazuva ose. Uyu ndiwo mugumo wakaderera wekodzero-yakasimba nzvimbo.
- Nzvimbo yeFitness : 60 kusvika ku70 muzana yehupamhi hwemwoyo wako. Munharaunda ino, uri kuwana kuenzanisa-kushanda muviri . Iwe uri kufema kunorema asi unogonazve kutaura mumashoko mashoma. Iwe unogona kutaura, asi haugoni kuimba. Iyi nzvimbo inofanira kunge iri chinangwa chako chekufamba kwako kwekufambisa kwehutano kana kurasikirwa.
- Aerobic Zone : 70 kusvika ku80 muzana yehupamhi hwepamwoyo. Pane izvi, iwe uri kufema zvikuru uye unokwanisa chete kutaura mumitsara mafupi. Kushanda pamutsara uyu wemwoyo uye pamusoro apa kune simba-simba guru .
Kutsvaga Mwoyo Wako Wakanaka Kupera Mwoyo
Izvo zvinotyisa zvinowirirana nendima imwe neimwe zvinoenderana nezera rako. Shandisa chinangwa chepfungwa chekero chekutsvaga kuti uwane kurohwa paminiti kwauri pane zvakasiyana-siyana zvemajinga.
Iwe unoda kutora kupisa kwako kana kutarisa moyo wako uchida kufamba uchida kuwana tsvimbo yakarurama. Heano nzira dzakasiyana dzekushandisa:
- Kutora basa rako kushandura ndiyo nzira yakanaka yekare yekuwana mwoyo wako, asi inogona kuva yakaoma kuita kunze kwekunge iwe uchinonoka kana kumira. Pane zvipuro zvinogona kukubatsira iwe unoshandisa foni yako kamera flash.
- Pulse vatariri mapejhini vanokubvumira kuti uise imwe kana maviri kuminwe kuti uverenge kupisa kwako. Zvimwe zvinongotanga kuverenga mwoyo wako muwandu hwepakati yepamusoro kubva pazera rako. Asi iwe unogona kumira kana kumira kuti uwane kuverenga kwakanaka.
- Kurasikirwa mazvikwata uye maziso akachenjera neine LED yenhengo yemwoyo inonzi sensor yakava yakawanda. Mienzaniso inosanganisira Fitbit Charge 2 uye Apple Watch. Izvi zvinonzi hazvisi yakarurama sechifukidzo chepfungwa yepamwoyo chekuvhara, asi inogona kukodzera zvido zvako zvekuenzanisira nzvimbo.
- Nhamba yevatariri vemwoyo inoshandisa chifukidzo chechifu ichipa kukurudzira kwekuverenga kwemoyo yemwoyo iyo yakarurama seye ECG yezvokurapa. Vanotumira kune imwe chekuvhara kana kuti purogiramu yes mobile uye vane zvinhu zvakasiyana-siyana zvinosanganisira kuwandisa kwepamusoro yepamusoro yemhepo uye maaramu kune apo uri mukati kana kuti kunze kwekunzvimbo yako.
Kufamba Nenzira Yakanakisisa Yokuva muFitness Zone
Iwe unogona kunge uchida kudzidza kuti ungafamba sei nekukurumidzira kuti uwedzere mwoyo wako mumunda weutano. Kushandisa nzira yakanaka yekufamba, kumashure-uye-kunze kusununguka kwemaoko, uye kuputika muchigamba chimwe nechimwe kubva pasitsitsinho kusvika kunezvigunwe hakugoni kungomhanya chete asi kuchakubatsirawo kufema zvakanaka uye kufamba zviri nyore.
Sezvaunowedzera hutano hwako, iwe unogona kusakwanisa kufamba nekukurumidza zvakakwana kuti upinde mukati-kuwedzera-simba kana kuti nesimba-zvakasimba nzvimbo. Kuwedzera makomo kana matanho kunogona kuwedzera simba rako pazasi. Kushandisa mafambiro ekufambisa muviri kunogonawo kuwedzera moyo wako muchitsiko chakafanana.
Kana iwe uchikwanisa kuwana hurefu hwemwoyo nekufamba, iwe unogona kuedza kushandisa nzira yekukwikwidza kana kuchinja kune imwe nguva yekufamba kuti upinde munzvimbo yakakwirira yemhepo.
Kuyera Kufamba Kwako Kokufamba
Ikoko uye kunze kwe nzira dzakasiyana dzekuyera kufamba kwako nekukurumidza . Mafoni efoni uye runomhanya nemagetsi ekurinda anoshandisa GPS, iyo inogona kunge isina kururama uye isingashandisi mudzimba pane treadmill. Kushanda nesimba bands uye pedometers vangashandisa nhanho dzako dzekufamba, izvo zvinogona kusiyana kana kutara kwako kwakasiyana nezvinodiwa. Iwe unogona kuongorora kururama kwekuverenga uku nekufamba makiromita akaenzana nekuverenga kufamba kwako nekufambisa .
Unogona Kuwedzera Kuwedzera Kwekoriki Nokufamba Nokukurumidza Here?
Iko makoriro aunopisa kufamba anofarira zvakanyanya paunenge uchifamba uye uremu hwako kupfuura paunokurumidza kufamba. Iwe uchakwanisa kupisa makoriki akawanda mumutengo wakawanda wenguva kana iwe uchifamba nekukurumidza, asi kana iwe nguva dzose uchimira pashure peiraira iwe uchaona zvishoma. Kana iwe ukawedzera zvikomo kana nguva dzinomhanya iwe unogona kupisa makirori akawanda kune nzvimbo yakatarwa.
Shoko Rinobva
Kunzwisisa kuti iwe unofanira kufamba nekukurumidza kunobatsira sei kuwana muviri wakakwana uye hutano hwekubatsira panguva yaunopedza kufamba. Kufamba zvakananga kwemaminitsi makumi matatu kusvika makumi matanhatu mazuva mazhinji evhiki kunogona kukubatsira kusvika kune zvinangwa zvako. Gadzira purogiramu yekufamba uye unakidzwe nekushanda kwako.
> Sources:
> Kuenzanisa Chiito Chemuviri Kuwedzerwa. CDC Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.
> Basa rePanyama uye Utano. CDC Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.
> Target Heart Rate uye Inofungidzirwa Maximum Heart Rate. CDC Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm.