Shandura zvinhu izvi kuti uwane zvinangwa zvepfungwa itsva
Kunzwisisa FITT rinokubatsira kuti ugadzire chirongwa chekuita basa chichave chakanyanya kubudirira pakuzadzisa zvinangwa zvako zvepfungwa. FITT inomiririra nguva, kusimba, nguva, uye rudzi rwemashandiro. Izvi ndizvo zvikamu zvina zvaunofunga kufunga nezvekugadzira basa rinofananidza zvinangwa zvako nehutano hwehutano. Dzidza kuti FITT inoshanda sei.
Frequency
Chinhu chokutanga kugadzirisa neurongwa hwekushanda kwako inowanzoita-nguva yakawanda iwe unoshandisa. Kakawanda kacho kazhinji kunobva kune zvakasiyana-siyana zvezvinhu zvinosanganisira rudzi rwekuita basa raunenge uchiita, kushanda kwauri kushanda, hutano hwako hwehutano, uye zvaunoita zvinangwa.
Pakati pese, maitiro ekufambisa akaiswa neAmerican College of Sports Medicine anokupa nzvimbo yokutanga paunofunga kuti unoita sei nguva yekushanda.
- For cardio : Maererano nechinangwa chako, mirayiridzo inokurudzira kuenzanisa kwemazuva mashanu kana kupfuura kwevhiki kana kuti cardio yakasimba mazuva matatu pavhiki kuti uvandudze hutano hwako. Kana iwe uchida kushaya uremu, iwe unoda kushanda kusvika kune dzimwe nguva kushanda, kazhinji kusvika pamatanhatu kana kupfuura kwevhiki .
- Nokuda kwekudzidziswa simba : Inokurudzirwa nguva inosvika zviviri kusvika kune zvitatu zvisingaenzaniswi mazuva evhiki (kwemazuva maviri kusvika maviri pakati pezvikamu). Kakawanda kako, zvisinei, kazhinji kacho kunowanzoenderana nekushanda kwako kuri kuita, nokuti unoda kushanda mishonga yako kanenge kaviri pavhiki. Kana iwe ukaita chidimbu chinoparadzaniswa, semuviri wepamusoro rimwe zuva uye muviri wakaderera uchitevera, kushanda kwako kuchave kwakanyanya kudarika kuwanda kwekushanda kwemuviri.
Intensity
Kuwedzera kunobatanidza nekushanda kwaunoita iwe panguva yekurovedza muviri. Iwe unogona sei kuchinja kusimba kunobva kune rudzi rwekuita basa iwe uri kuita.
- For cardio : For cardio, iwe unowanzotarisa kusimba kwepfungwa yepamwoyo , kufungidzirwa kunoonekwa , kutaura kwekutaura , kutaridzika kwemwoyo , kana kuenzaniswa kwezviyero. Zvose zvinokurudzirwa ndezvekushanda nesimba rakananga rekushanda kwekushanda kwenyika. Kupindira kwekudzidziswa kunoitwa nekukwirira kwakasimba kwenguva shoma. Ndiyo pfungwa yakanaka kuva nechinongedzo chepasi, chikati, uye yakakwirira-yakasimba cardio maitiro kuitira kuti iwe ukurudzire mafashoni akasiyana siyana uye usadzivirira kuderedza.
- Kuti uwane simba rekudzidzisa : Kuongorora kusimba kwesimba rekudzidzisa kunosanganisira imwe yakasiyana yemiganhu. Hanya yako inoumbwa nemakadziro aunoita, chiyero chekurema kwaunosimudza, uye nhamba yezvekare uye unoisa iwe. Izvo simba rinogona kuchinja kubva pane zvauri kudzidzira. Iko pfungwa huru ndeyokusimudza zvakakwana uremu kuitira kuti iwe unogona kungopedzisa nhamba yezvakawanda zvawakasarudza. Zvisinei, kana chinangwa chako ndechokuderedza uremu kana kuvakira kutsungirira, iwe unogona kusimudza zvishoma zviyereso zvepamusoro zvakare.
Nguva
Chimwe chinotevera chepurogiramu yako yekushanda ndeyekuti iwe unoshandisa nguva yakareba sei muchikamu chega chega. Hapana imwechete yakatemwa kuti ndeipi nguva yaunofanira kuitisa uye iyo inowanzoenderana nehutano hwako hwehutano uye rudzi rwekuita basa rauri kuita.
- For cardio: Izvozvo zvinongororwa zvinoratidza maminitsi makumi matatu nemakumi matatu emakoto ega asi nguva yekubasa kwako inobva pane zvauri kuita. Kana iwe uri wekutanga, unogona kutanga nekudzidzira muviri kwemaminitsi gumi nemashanu . Kana uri kuita chimiro chemadio cardio, yakadai sokuenda kumhanyi kana kuendesa pamakirini emotokari, unogona kushandisa kwemaminitsi makumi matatu kusvika ku60. Kana uri kuita nguva yekudzidzira nekushanda zvakanyanya kwazvo, basa rako richava shoma, rinenge maminitsi makumi maviri nemakumi matatu. Kuva nehutano hwakasiyana-siyana hwehutano hwakasiyana nehupenyu huchakupa yakasimba, yakarongeka cardio program.
- Kuti udzidzise simba : Unosvika kwenguva yakareba sei kusimbisa zviyero zvichienderana nerudzi rwekushandira kwaunoita uye nguva yako. Semuenzaniso, muviri wose wekudzidzira unogona kutora kusvika paawa, asi nguva yekuparadzana inogona kutora nguva shomanana nokuti uri kushanda mashoma emapoka mapoka.
Tora
Rudzi rwemashandiro amunoita ndiwo chikamu chekupedzisira cheFITT chimiro uye chinyoreswa chekushandisa kuitira kuti usapinda kukuvadzwa kwepamusoro kana kuyerwa kwemareta plateaus.
- Nokuda kwekurovedza muviri : Cardio iri nyore kuchinja, sezvo chero basa ripi rinoita kuti mwoyo wako uwedzere kuverenga. Mhanya, kufamba, mabhasikoro, kutamba, uye elliptical mudzidzisi ndeimwe yemhando dzakasiyana-siyana dzezvinhu zvaungasarudza. Kuva nezvinhu zvinopfuura imwe-kuenda ku cardio basa ndiyo nzira yakanakisisa yekuita kuti muviri wako uedze nekuderedza kusuruvara.
- Kuti uwane simba rekudzidzisa : Simba rekudzidzisa rinoshandisawo marudzi akasiyana-siyana emabasa ekupa. Inosanganisira basa rekushandisa apo iwe uri kushandisa imwe mhando yekudzivisa (mabhande, dumbbells, mishonga, nezvimwewo) kushanda mishonga yako. Kuita muviri muviri kunogonawo kuonekwa sechimiro chekudzidzisa simba. Iwe unogona kushandura nyore nyore rudzi rwemashandiro emasimba aunoita, kubva pahutano hwekudzidzira muviri kuwedzera zvinhu zvakadai sezvinhu zvepamusoro kana piramidi kudzidzisa kuti zvive zvinhu zvakasimudza.
Mashandisiro Aungaita Mutemo weFITT MuKushanda Kwako
IFITT chirevo chinotsanangura nzira yekushandisa purogiramu yako kuti ive muhumiro uye uwane migumisiro iri nani. Inokubatsirawo kuti uone kuti ungashandura sei kushanda kwako kuti urege kunetseka, kukuvara kwepamusoro, uye kuora kwemarepa .
Semuenzaniso, kufamba katatu pavhiki kwemaminitsi makumi matatu pamutambo wakaenzana kunogona kuva nzvimbo yakanaka kune anotanga kutanga. Mushure memavhiki mashomanana, zvisinei, muviri wako unofananidzwa nekushanda uku uye zvimwe zvinhu zvinogona kuitika:
- Muviri wako unowedzera kushanda pakubata muviri: Kana iwe uchiwedzera kubasa, zviri nyore kuti uite zvidzidzo, zvichiita iwe kupisa makirori mashomanana kupfuura zvawakaita pawakatanga.
- Kurasikirwa kwemahombekombe: Basa rako idzva rinogona kubatsira kurasikirwa kwemazivi, izvo, chokwadi, chinhu chakanaka. Chinhu chinonyadzisa ndechokuti iwe unoshandisa zvishomanana makorikiti achifamba izvo zvitsva, zviduku.
- Kubhadhara: Kuita basa rimwe chete kwemavhiki kana mwedzi pamagumo kunogona kukwegura, kudya mune zvaunokurudzira kuita.
Parizvino iwe unoda kushandisa rimwe kana kuti mamwe emitemo yeFITT, yakadai seyi:
- Kuchinja kuwandisa nekuwedzera rimwe zuva rekufamba
- Kuchinja kushanda nekufamba nekukurumidza kana kuwedzera dzimwe nguva
- Kuchinja nguva yakapedzerwa kufamba zuva roga roga rokubata
- Kushandura rudzi rwekuvhima nekushambira, mabhasikoro, kana kushanda.
Kunyangwe kungoshandura chimwe chezvinhu izvi kunogona kuita kusiyana kukuru mukushanda kwako uye kuti muviri wako unopindura sei kuita zvekuita. Zvakakosha kuchinja zvinhu pane nguva dzose kuchengetedza muviri wako utano uye pfungwa dzako dzakabatanidzwa.
> Kwakabva:
> Garber CE, Blissmer B, Deschenes MR, et al. Nhamba uye Unhu hweKuedza Kudzidzira nekukuchengetedza Cardiorespiratory, Musculoskeletal, uye Neuromotor Fitness muAkaonekwa neHutano Vakuru. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (7): 1334-1359. doi: 10.1249 / mss.0b013e318213fefb.