Chii chaunoda kutsungirira?
Cardiorespiratory fitness ndiko kukwanisa kwemuviri wepachiviri uye kuporesa zvirongwa zvekupa mafuta uye oksijeni panguva yekuita basa. Icho chiratidzo chakanaka chekuita basa rakawanda raunowanzoita. Inogona kuongororwa zvakaenzana mumagetsi ekuenzanisa (METs) kana kuti maximum oxygen uptake (VO2 max) uchishandisa shanduro yepreadmill kana chirwere che ergometer.
Cardiorespiratory fitness ndiyo chiratidzo chinokosha chehutano uye inogona kufanotaura zvirwere zvepfungwa zvinouraya. Vanhu vakawanda vanogona kuchinatsiridza kuburikidza nekuita basa rekuita nguva dzose.
Ko Cardiorespiratory Fitness Inoenzaniswa Sei?
Chirwere chakanakisisa chema cardiorespiratory fitness ndiyo nhepfenyuro yepamusoro yeOxygen uptake, VO2 max , uye kuongororwa kwayo inoshandiswa mukuongorora zvitsvakurudzo. Asi zvakananga kuenzanisa izvi zvakaoma, kazhinji zvinowanzoitwa pane chikwata chinoputika kupfeka mafungiro ekufema uye yakagadzirirwa kusvika kune ECG. Icho hachisi chimwe chinhu chaunowana mune zvose zvekuita. Pane kudaro, iwe unowanzoita chirongwa chechimiro chakakanganiswa ne VO2 max.
Nzira dzakakurumbira dzekuyera fitness yako yemapfungwa inosanganisira kumira kwemaira-mile . Uku ndiko kuedza kwakajeka kunoda kungovharacheki chete, nzira yakaenzana yemiraira imwechete (yakasungirirwa nechitsiko chisarudzo chakanaka), uye nzira yekuyera kutengesa kwemwoyo. Ive yakanyatsoronganiswa kuenzanisa VO2 max. Inobatsira pakuti inogona kuitwa nevanhu vasingadi kutamba.
Maminitsi gumi nemaviri ekuedzwa kwechimedu ndeimwe nzira yakakurumbira yekuongorora, yakagadzirwa naDkt. Ken Cooper uye inoshandiswa nevadzidzisi vezvakanaka uye mauto. Iwe unodziya uye wotomhanya kana kufamba kune imwe nzvimbo iwe unokwanisa mumaminitsi gumi nemaviri. Iwe unoda nzira dzakarurama kuti uedze kure kure, zvakadai sekuwanda kwezvipi zvawakakwanisa kuita kumativi ose, asi iwe haufaniri kutora mwoyo wako.
Nezviedzo izvi, kune tsika dzakanaka nezera uye zvepabonde kuti uzvienzanise iwe. Nokuedza muedzo mushure mekunge uchangotanga chirongwa chekushandisa, iwe unogona kuyera kuvandudzwa.
Kuvandudza Your Cardiorespiratory Fitness
Munyaya yehutano hwemagetsi, ndiyo makore maviri uye makiromita anoona kuti wakakodzera sei. Inoburuka ichikwira pasi nezera, asi iwe unogona kuifambisa nekuisa mumakiromita netsoka dzako, bhasikoro, kushambira, kuputika, kuputika, nezvimwewo.
Iwe unogona kuvandudza hutano hwako hwemwoyo muhupenyu huviri - kuwedzera kuwedzera kwekuita muviri kana kukura kuti unoita basa ripi. Zvose izvi zvichaguma nekuvandudza. Kana iwe uchida kuenzanisa-kuwedzera simba , zvakadai sekufamba-famba, kushanda nesimba-simba zvakadai sekumhanya, iwe uchave uchivandudza kana ukashanda kwenguva refu kana kupfuura kakawanda.
Izvo zvishoma zvishoma zvemaitiro anerobic anorudzirwa kuti uve neutano neAmerican College of Sports Medicine uye American Heart Association ndeyemaminitsi makumi matatu ekuenzanisa-kushanda kwemazuva mashanu kwevhiki kana maminitsi makumi maviri emasimba-simba guru mazuva matatu pavhiki. Ichi ndicho chidiki chekuti vanhu vanga vasina kushanda vanofanira kuenderera mberi nekuwedzera kuwedzera basa ravo. Mhemberero shomanana yemaminitsi gumi emabasa ekushandisa anogona kushandiswa kuvaka kune kwenguva refu.
Asi haufaniri kumira ipapo, zvimwe zviri nani. Iwe unogona kuwedzera urefu hwekushanda kwako ne 10% pavhiki apo iwe unovaka muviri wako une utano hushoma hwekukuvara.
Kunobva:
Castro-Piñero J, Artero EG, España-Romero V, Ortega FB, Sjöström M, Suni J, Ruiz JR. "Kurongeka kwekodzero yekuongorora mafungiro ehutano muhuduku: kurongeka kwakarongeka." British Journal of Sports Medicine . 2010 Oct; 44 (13): 934-43. doi: 10.1136 / bjsm.2009.058321. Epub 2009 Apr 12.
Chiitiko Chepanyama Gwaro Rekuongorora Mazano (2008) "Basa Rokuita Murayiridzo Dare Rekuongorora Mapato," Washington, DC: Dhipatimendi reUnited Health and Human Services
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. " Basa Rokuita Nehutano Hwevanhu. American Heart Association . " Circulation. 2007 Aug 1. [Epub mberi of print]