Kuvandudza Utano Hwako NeAerobic Exercise
Cardiorespiratory endurance ndeyeyero yemwoyo wako, mapapu, nemasumbu zvinoshanda pamwe chete kuchengetedza muviri wako kushanda kwenguva yakareba. Vanodzidzira vanogona kuvandudza cardiorespiratory endurance nekuita muchirongwa chemaitiro anogara aerobic. Kuvandudzika kwema cardiorespiratory kunopa hutano hwakawanda hunobatsira.
Nzira Yokuenzanisa Nayo Cardiorespiratory Endurance
Apo nyanzvi dzinoongorora cardiorespiratory nekutsungirira mubasa, vanoyera kuti mwoyo wako nemapapu zvinopa sei oxygen kumisungo yako yekushanda kuitira kuti vakwanise kushanda zvakaoma munguva yekurovedza muviri.
Apo mishonga yako isingawani michero yavanoda, tsvina inogadzira uye inokonzera kuneta.
Saka masayendisiti anokonzera sei mwoyo inonzi cardiorespiratory ? Dzimwe nguva vanoedza mhepo yaunofema kunze kwekushanda nesimba. Nokuongorora mweya wako wakaneta, vanogona kufungidzira kuti zvakadini masimba ako ari kushandisa oksijeni. Asi nzira iyi, inonzi VO2 max test , inoda kuti iwe ushande nesimba rakaoma zvikuru. Saka muedzo hauna kuchengetedzwa kune munhu wose. Kazhinji, kuongororwa kweVO2 max kunowanikwa munzvimbo ye laboratori, kazhinji muchipatara kana muchipatara.
Mumagyms nehutano makirasi, submaximal cardiorespiratory tests dzakawanda. Iyi miedzo yakachengeteka kune vashandi vanenge vasina maitiro kana vanogona kuva nezvinetso zvemwoyo. Aya maedzo anogona kusanganisira:
- Treadmill tests
- Bike test
- Outdoor fitness walk test
- Step test
Munguva imwe neimwe yezviedzo izvi, mudzidzisi wako pachako achaongorora kuti moyo wako unoshanduka sei panguva yekurovedza muviri.
Kubva pamigumisiro, iye anogona kupa nhamba yehutano hwako hwemagetsi.
Nei Chichivhiringidza Cardiorespiratory Ichikosha?
Mukugadzirira muviri, cardiorespiratory endurance kana cardiorespiratory fitness (CRF) chiyero chinoratidza huwandu hwako hwehutano hwe aerobic. Inobatsira iwe uye mudzidzisi kuziva kuti iwe unogona sei kuita mishonga yemwoyo kwenguva yakati.
Kuita zvekuita neCRF yakadzika kunotanga nekupfupika, zvishoma zvakanyanya zvekuita basa. Vatambi neCFF yakakwirira vanogona kubatanidzwa mukushanda zvakaoma .
Kana uri kuedza kuderedza uremu, hutano hwemwoyo hunokosha hunokosha. Basa reAerobic rinokosha kupisa makirori uye kurasikirwa nemutoro . Chiito chepanyama chinonyanya kukosha kana uchida kuchengeta utano hwakasimba hwemwoyo uye uchengetedze uremu kwenguva refu. Kana yako cardiorespiratory endurance yakanaka, izvo zvinoreva kuti une utano hwakakwana kuti uitewo mumabasa achakubatsira kuti uremerwe uremu uye uuchengetedze.
Nzira Dzokuvandudza Cardiorespiratory Endurance
Kana iwe usingazivi kuti iwe ungaita sei muedzo kuti uone kufanana kwako kwepfungwa, usanetseka. Iwe unogona kunge uchienzanisa chigumisiro nekuongorora basa rako rezuva nezuva. Kana iwe uri muviri wakashanda zuva rega rega, iwe uchaita zviri nani pane mumwe munhu anenge ari oga. Kana wakambove wakagara kwenguva refu kana uine dambudziko remwoyo kana mapapu, unofanira kuona chiremba wako usati waedza kuvandudza yako cardiorespiratory endurance.
Kana wakaziva kuti iwe une hutano hwakakwana kuti uite zvekudzidzira, ndiyo nguva yekuwedzera moyo wako uye mapepa ehutano. Iwe unogona kuita zvishandiso zvinotanga kushanda pamba , kufamba kana kubuda kunze neshamwari, kana kupinda jokoti kuti ushambire kana kutora kirasi yeaerobics.
Edza kusarudza mabasa aunofarira. Iwe unogonawo kubvunza shamwari kana nhengo yemhuri kuti abatane newe pamisangano yako. Rubatsiro rwemagariro evanhu huchakubatsira kuti urambe uri munzira uye unoita kuti basa rimwe nerimwe riwedzere kunakidza.
Paunotanga kuedza kudzidzira, tanga zvishoma nezvishoma nemaminetsi mashomanana emabasa ari nyore kana kuenzanisa maviri kana katatu pavhiki. Iwe uchagadzirisa yako cardiorespiratory endurance nguva dzose iwe uchiita mabasa aerobic anokurisa moyo wako uye kukuita kuti ufema zvikuru. Edza kusagadzikana nepurogiramu yako sezvinobvira uye zvishoma nezvishoma wedzera nguva kumisangano yako. Pakupedzisira, edza kuwedzera chiitiko chemuitiro wako kuitira kuti iwe uri kuita imwe nzira ye cardiorespiratory exercise zuva rega revhiki.
Uchaona kuti kurovedza muviri kunowedzera nyore apo iwe unowanzotora nguva yakawanda.
Kana iwe uchida kuwona kuti moyo wako unotarisana nehupenyu huri nani nekufamba kwenguva, taura nachiremba wako nezvekuzviwana kuongororwa muchipatara. Kana kuti taura nemudzidzisi wako pachako kuti uone kuti ndezvipi zvingasarudzwa zviripo kumunharaunda yako yekudzidzira. Kune vazhinji vanoishandisa, kutevera kufambira mberi kunopa chikonzero chakakosha chekuenderera mberi.