Kana uri kuedza kukanda uremu, zvakakosha kushanda pane imwe nhanho yekushanda panguva yekurovedza muviri . Uchishandisa shanduro yekarvonen kana kuti chinangwa chemoyo chekuverenga chekuita, unogona kuwana yakanakisisa yenhauriro yepamusoro kuti ikubatsire kuzadzisa zvinangwa zvako. Icho chinotarirwa nemoyo chinotarisa nzvimbo dzinobva 60-100% yehupamhi hwemwoyo wako . Zvisara zvakasiyana zvinosanganisira:
Low Intensity: 60% kusvika 70%
Iyi nzvimbo inokuchengetedza iwe zvakanyanyisa kuderera uye chisarudzo chakanaka sechidimbu kana chevatangi nokuti inokubatsira kuti uve nehutano hwakanaka hwekushanda nesimba .
Nhamba Yakasimba : 70% kusvika ku80%
Iyi nharaunda inokwidza kukwirira, kuvandudza kukwanisa kwemuviri wako kutakura okisijeni mumuviri wose uye kugadzirisa mwoyo wako. Iwe uchapisa mamwe makorikori munzvimbo ino, zvakare. Nyanzvi dzinowanzokurudzira kushanda nesimba rakaenzana yekuvaka muviri uye kupera simba. Uku kutsungirira kwekutsungirira muenzaniso wakanaka wekutengesa zvakasimba cardio.
Kukwidziridza : 80% kusvika ku90%
Kushanda munharaunda ino kunokutora kunze kwenzvimbo yako yekunyaradza uye kunokubvumira kupisa makoriri akawanda uchivandudza VO2 Max uye simudza vanaerobic pachigaro chako . Iyi yakakwirira-yakasimba aerobic intervals workout inopa muenzaniso wepamusoro-soro kubasa.
Maximum Effort: 90% kusvika 100%
Kushanda pane izvi zvinoreva kuti uri kushanda zvakaoma sezvaungaita, sekune zvose-kunze kweprints kana kudzidziswa kwakadzika kwemazuva mashoma .
Vazhinji vedu tinogona kungosimbisa huwandu hwekuedza kwenguva shoma, tichiita kuti iyi ive nzvimbo yakaoma zvikuru uye yakakodzera zvakanyanya zvekudzidzira. Iyi yekudzidzira kwemazuva mashoma inopa muenzaniso wekudzidzira pamusana pekushanda pamwe nekugara pakati pezvenguva zvebasa.
Kunobva:
American College of Sports Mishonga. (2006). Mitemo yeAACSM Yokuedza Kudzidzira Kuita uye Kurapa. Baltimore, MD: Lippincott Williams & Wilkins.