Kupisa Mafuta, Chengetedza Utsi: Ita Cardio Kutanga
Kana iwe wakamanikidzwa kwenguva, hazvishamisi kufambisa cardio kana aerobic kudzidzira muchidzidzo chekuita basa chakafanana sehutoro hwekudzidziswa . Zvisinei, mubvunzo unogara uripo unomuka: Ndeapi iwe unofanira kutanga uchitanga kukudzidziswa kwakanaka?
Mune imwe nyaya yapfuura , ini ndakapfupikisa zvikomborero uye kusagadzikana kwecardio pamberi pezviremba kana zviyero pamberi pe cardio.
Iko kunonyanya kukanganiswa kwekuita cardio mushure mekurema kwemuviri wako ingozi yekunyadzisa iyobobolic (musimba yekuvaka) mhinduro yaunowana pakarepo mushure mekudzidziswa uremu paunenge uchiwedzera uye uchizorora.
Cardio Vs. Zviremba, uye "Kushamwaridzana"
Paunosanganisa zvisikwa nekutsungirira kwenguva refu, maitiro ega ega anogona kubviswa. Izvi zvinonzi chirongwa "kupindira." Kuchinja mumusumbu nekuda kwesimba uye kutsungirira kudzidzisa kwakasiyana uye dzimwe nguva kunopesana.
Semuenzaniso, simba rekudzidzisa rinowedzera kuwedzera mumhepo inoputika uye musisi fiber kuburitsa (hypertrophy). Kudzidzisa kutsungirira sekumhanya uye mabhasikoro kunounza kuchinja kwakagadzikana mumasumbu kunowedzera kukwanisa kwavo kushandisa oxygen. Kuchinja kwakadaro, pamiganhu yakanyanyisa, haisi kunyatsobatana.
Nguva Yakasimba Simba uye Kutsungirira Kushanda neHormones
Iye zvino, chidzidzo chitsva chakasimbisa manzwisisiro ekuita cardio vasati vashamba muchitsauko chakafanana.
Chidzidzo chinonzi Hormonal Responses kuChirangaridzo Strength uye Kudzidzisa Kutsungirira neMitemo Yakasiyana-siyana yekudzidzira .
Muchidzidzo chacho, vanyori vakaongorora urongwa hwemasimba akafanana uye aerobic kudzidziswa pakabudiswa testosterone uye cortisol. Testosterone ndiyo hormone inogadzira musimba wevarume nevarume, kunyange zvakadaro mune varume.
Cortisol inonyanya kukonzerwa nehomoni inopedza simba.
Varume vaduku vane gumi, vanozvidzivirira uye vane simba, vane makore makumi mana nemana makumi maviri nemashanu, vakaita maitiro maviri ekushandisa mune dzimwe nzira: aerobic-simba nesimba-aerobic. Rimwe nerimwe rinosanganisira maminitsi makumi matatu ekuberekwa kwemaitiro aerobic pamutambo wepakati pa 75% wepamusoro wekutengesa kwemwoyo, uye zvitatu zvezvidzidzo zvitanhatu pamakore makumi matatu nemakumi matatu ezvakawanda zvekudzokorora kwemasimba mana emasimba.
Zvidzidzo Zvidzidzo
Paiva nekuwedzera kukuru mu testosterone mushure mekutanga kwekudzidzira mukati mune zvose zviri zviviri. Zvisinei, nhamba ye testosterone yakaramba yakakwirira zvikuru kudarika kusina maitiro mashure mushure mekushanda kwechipiri buto chete mu-aerobic-simba rakagadzirirwa, izvo zvakaguma nezvikwata zvakakwirira zvikuru zvichienzaniswa nekudzidziswa mune simba saka aerobics sequence.
Vanyori vanoti:
Mhedzisiro yemazuva ano inoratidza kuti mhinduro ye testosterone inogadziriswa mushure mokunge aerobic-simba yakagadzirirwa. . . Zvisinei, zvakakosha kutaura kuti mhinduro dzezvino dzinofanira kushandiswa chete kana nguva shoma uye kuenzana kwekudzidzira aerobic kudzidziswa kunoitwa.
Zvinorevei Izvi Zvinoreva Basa Renyu
Kunyange zvazvo chidzidzo chevarume gumi chiri zvishoma-zvidzidzo zvepamusoro zvingadikanwa kuti dzigadzire mhinduro-zvikwangwani zvakajeka: Kuita uremu hwekudzidzira mushure mokunge cardio mumusangano wakafanana wekuita basa wakaratidzika kuti unobereka mhinduro yakasimba ye testosterone kupfuura yakasara, iyo iri chiitiko chaidiwa pakuwedzera musimba masimba nesimba, kunyanya pamwe pamwe neprotein yakachena uye carbohydrate refueling mushure mekuita basa.
Kunyangwe kana kuora kurasikirwa chinangwa chenyu (kwete kwete musimba uye simba), kuchengetedza musuru panguva yekurasikirwa mafuta ichiri nzira yakanakisisa yekuita kushaya kurasikirwa. Iyo aerobics-simba yakagadzirirwa inowanzoita izvi.
Pakupedzisira, kuti kuderedza kuparara kwemasumbu (catabolism) uye kuneta, chirongwa che cardio hachifaniri kunge chisisipo kudarika maminitsi makumi matatu nemakumi mana uye kwete kune yakakura (75% maximum heart rate).
Sources:
Cadore EL, Izquierdo M, Gonçalves et al. Hormonal Responses to Concurrent Strength and Endurance Training with Different Orders Exercise. J Strength Cond Res. 2012 Jan 3.
Kutengesa DG, MacDougal JD, Jacobs I, uye Garner S. Kukurukurirana Pakati Pemagariro Akakosha uye Kudzidzisa Kutsungirira. 1990. Journal of Applied Physiology 68: 260-270.