Indlela Yokuqinisekisa Ukujima Kwakho Kuhlala Kusebenza

-Delile

• Izinto Zokuqala Kuqala
• Uyini Umgomo we-FITT?
• Imvamisa
• Umfutho
• Thayipha
• Isikhathi
• Usetshenziswa Kanjani Umgomo we-FITT
• Umgomo 2: Thuthukisa Ukufaneleka Kwe-Aerobic kanye/noma Isivinini Nokukhuthazela
• Umgomo 3: Yehlisa Isisindo
• Kungani i-FITT Principle ibalulekile Kwabesifazane
• Buyekeza kwe-

Noma ngabe usanda kuthola ugqozi lokuqala ukuzivocavoca noma ufuna ukuguqula indlela yakho ejwayelekile, umthamo omkhulu wezeluleko zokuqina nezinhlelo zokuqeqesha ongahle ube nazo kungamangalisa. Wazi kanjani uma ukujima kulungele izinga lakho lokufaneleka noma kuzokusiza ngempela ukufeza izinhloso zakho? Ngabe uhlelo kuhloswe ngalo ukwehlisa isisindo, i-toning, uqeqesho lwe-marathon, ukwakha amandla, noma nje ukugcina amazinga okuqina? Lena imibuzo ebalulekile okufanele uyiphendule ngaphambi kokuthi uqale noma iyiphi inqubo entsha, yingakho udinga ukujwayelana nomgomo we-FITT. Lapha, uchwepheshe wezempilo uJamie Press, we-Orbit Fitness, uyayiqeda.

Izinto Zokuqala Kuqala

Umgomo we-FITT uwumthetho oyisisekelo osetshenziswayo ukuze kuqinisekiswe uhlelo lwakho lokujima lufana kokubili okuhlangenwe nakho kwakho nezinjongo zakho. Ngakho-ke ngaphambi kokukusebenzisa, udinga ukuchaza zombili lezo zinto.

1. Ithini ileveli yakho yokufaneleka njengamanje? Ingabe ungumuntu oqalayo, omaphakathi, noma ozivocavoca othuthukile?

2. Yini ofuna ukuyizuza ezinyangeni eziyisithupha kuya kweziyi-12 ezizayo mayelana nesivinini sakho, ithoni yemisipha, ukubekezela, amandla, isisindo, kanye nezinga lokuqina lomzimba?

Lapho usuzichazile izinhloso zakho nesipiliyoni sakho, thola inqubo yokuzivocavoca ongathanda ukuyizama (kwi-Intanethi, encwadini noma kumagazini, noma kochwepheshe bezempilo), bese kuba yisikhathi sokusebenzisa iNhloko ye-FITT ukwenza kahle yenza uhlelo lufanelane nezidingo zakho.

Uyini Umgomo we-FITT?

I-FITT imele:

Fumbuzo: Uzivocavoca kaningi kangakanani

Minaubukhulu: Ukuzivocavoca kwakho kuzoba nzima kangakanani

Type: Hlobo luni lokuzivocavoca ozolwenza

Time: Ukujima kwakho kuzohlala isikhathi esingakanani

Isici ngasinye se-FITT sincikene, okusho ukuthi imvamisa yokuzivocavoca kwakho izoncika ohlotsheni (i-cardio vs. izinsimbi), kanti ukuqina nesikhathi kuzoya ngemvamisa, njalonjalo. Manje ake sibhekisise ngayinye yalezi zingxenye.

Imvamisa

Ukusebenza kwakho kangaki ngeviki kuzoncika ezintweni eziningi, kufaka phakathi:

Izinhloso zakho. Uma inhloso yakho ukunciphisa isisindo, kungadingeka ukuthi uziqeqeshe kuze kube kahlanu ngesonto, kanti uma umgomo wakho kungukugcina amazinga okuqina, ungahle udinge ukuqeqesha kathathu noma kane kuphela ngesonto.

Uhlobo lokuqeqeshwa okwenzayo. Kunconywa ukuthi ushiye usuku olulodwa phakathi kokuzivocavoca ukuvivinya umzimba ukuvumela imisipha isikhathi sokuphumula nokulungisa, kuyilapho ukusebenza kwenhliziyo kungavama kakhulu.

Uzokwazi kangakanani ukuvivinya umzimba kaningi? Uma ufuna ukwenza ukuqeqeshwa kwe-cardio ukuze wehlise isisindo kepha uhlelo lwakho noma izinga lokuqina kwakho likuvimbela ukuthi ufike ejimini amahlandla amahlanu ngesonto, kungadingeka ukuthi ukhuphule umfutho kanye / noma isikhathi osichitha ekusebenzeni okungajwayelekile futhi wakhe kusuka Lapho.

Umfutho

Lokhu kuzonquma ukuthi kufanele ugijime ngokushesha kangakanani noma kude kangakanani, kufanele ukwenze ukuphindaphinda okungaki, kanye/noma ukuthi ukumelana kwakho kufanele kube nzima kangakanani. Ukuthi uziphusha kanzima kangakanani ngesikhathi sokusebenza kuzoncika kulokhu:

Izinga lakho lamanje lokufaneleka. Qiniseka ukuthi unake izinga lokushaya kwenhliziyo yakho ngesikhathi sokusebenza, ikakhulukazi lapho uzama inqubo entsha. Yazi izinga eliphezulu lokushaya kwenhliziyo yakho kanye nezinga lakho lenhliziyo eliqondiwe (amaphesenti angu-50 kuya kwangu-70 wesilinganiso esiphezulu senhliziyo yakho) futhi unamathele kule ndawo ephephile. Noma yikuphi okuphansi kusho ukuthi ngeke ukhulise ukuqina kwakho noma ukwehlisa isisindo, futhi noma yikuphi ukuphakama kungasho ukuthi ucindezela kakhulu emzimbeni wakho.

Imigomo yakho. Ukwehla kwesisindo, ukuqeqeshwa kokukhuthazela, noma ukuqeqeshwa kwamandla kuzodinga ukusebenza okuphezulu kunokuzivocavoca kokugcina.

Uhlobo lokuqeqeshwa okwenzayo. Ukuqina kokuzivocavoca kwakho kwe-cardio kungashintshwa ngokushintsha ijubane, ibanga, nezinga lobunzima noma ukuthambekela kokuzivocavoca kwakho, ngenkathi ukuqina kokuqeqeshwa kokumelana kungashintshwa ngokushintsha inani lesisindo osiphakamisayo nokuthi uphindaphinda kangaki.

Imvamisa yokusebenza kwakho. Ngokuya ngohlelo lwakho nezinjongo zakho, ungakhetha ukujima okungenamfutho kahlanu noma kasithupha ngesonto noma ukujima okunamandla kakhulu kancane.

Thayipha

Ngenkathi zonke ezinye izinto zincike kakhulu kulesi sici, ukukhetha uhlobo lokuzivocavoca okwenzayo ngesikhathi sokuzivocavoca kwakho (ukuqeqeshwa kwenhliziyo noma ukumelana) kakhulu kuncike ezinhlosweni zakho zokuqina.

Ukuqeqeshwa ukumelana kuvame ukugxila kulabo abafuna ukukhulisa amandla nezwi lemisipha futhi kufaka phakathi ukuphakamisa isisindo kanye nokuzivocavoca okudala njengama-squats, pushups, sit-ups, pull-ups njll.

Ukuqeqeshwa kwenhliziyo isetshenziselwa ukufeza izinhloso ezifana nokwehlisa isisindo noma ukuqeqeshwa ukukhuthazela futhi igxile kokuzivocavoca umzimba okwenyusa izinga lokushaya kwenhliziyo, njengokugijima, ukuhamba ngebhayisikili, ukubhukuda, ukugwedla, ukuhamba izintaba njll.

Ukuqeqeshwa okuxubile, okuhlanganisa ukujima kwe-cardio nokumelana, kuhle kakhulu ekuthuthukiseni ukufaneleka okuvamile kanye/noma ukuqeqeshwa komdlalo othile.

Isikhathi

Isikhathi osichitha ekuzivocavoca ngalunye sincike kakhulu kuzo zonke ezinye izinto esixoxe ngazo ngenhla.

Uhlobo lokuqeqeshwa. Ukusebenza kweCardio kuvame ukwedlula ukusebenza kokumelana. Iseshini ye-cardio kufanele ihlale okungenani imizuzu engama-20 kuye kwangama-30 futhi ingathatha amahora amaningi (ukuhamba isikhathi eside noma ukugibela ibhayisikili, ngokwesibonelo), ngenkathi ukusebenza kokumelana nemvamisa kuhlala imizuzu engama-45 kuye kwengu-60.

Inhloso. Ngokusobala kuzoba nomehluko enanini lesikhathi esichithwa ekuqeqesheni i-marathon uma kuqhathaniswa nokujima okuhloswe ngakho ukugcina izinga lokufaneleka elijwayelekile.

Ukuqina kanye nemvamisa. Njengoba kushiwo ngaphambili, ungakhetha ukujima isikhathi eside, umfutho ophansi ngaphezu kokujima okufushane, okunamandla kakhulu. Okufanayo kuya kumvamisa; Ungahle ufune ukuqeqesha isikhathi eside izinsuku ezimbalwa noma wenze ukusebenza okufushane nsuku zonke.

Usetshenziswa Kanjani Umgomo we-FITT

Ake sibheke imigomo emithathu yokufaneleka evamile ukuze sibone ukuthi Isimiso se-FITT singasetshenziswa kanjani ukuze sisize ukuyifinyelela ngokushesha.

Igoli 1: Khulisa amandla nokukhuthazela noma uthuthukise ithoni yemisipha

Imvamisa: Izikhathi ezintathu noma ezine zokuqeqeshwa ukumelana ngesonto ezinsukwini ezingalandelani (ukushiya usuku ukuze imisipha yakho iphumule futhi ilungise) kungcono kakhulu ekufezeni lezi zinhloso.

Umfutho: Uma uqala, ungahlosile amasethi angaphezu kwama-3 okuphindaphinda okungu-8 kuye kwayi-10 (ufuna ukuvele ucindezele i-rep yokugcina yonke isethi). Lapho usuthole ukuthi umzimba wakho uyakwazi ukusingatha umthwalo, ungawandisa umthwalo kancane noma ucindezele ku-12 reps isethi ngayinye.

Uhlobo: Ukuqeqeshwa kokumelana kuhlanganisa noma yikuphi ukuvivinya umzimba okugoba ngokuphindaphindiwe futhi kuphumuze imisipha eqondiwe noma iqembu lemisipha, okuhlanganisa nokuphakamisa izinsimbi nokuzivocavoca umzimba okufana nokuphusha, ukusquats, amaphaphu, namapulangwe.

Isikhathi: Ochwepheshe batusa ukugcina ukusebenzisa ukuqeqeshwa kokumelana kuqhathaniswa nemizuzu engama-45 kuya kwengu-60 ubuningi. Uma usebenza ngokuqina okufanele, isikhathi eside kunalokho okungase kuqeqeshe kakhulu imisipha, okungakubuyisela emuva ekuzuzeni amandla.

Umgomo 2: Thuthukisa Ukufaneleka Kwe-Aerobic kanye/noma Isivinini Nokukhuthazela

Imvamisa: Ukuqeqeshwa kwenhliziyo nemithambo yegazi kuwukujima okuphelele kwale migomo, futhi imvamisa ingasukela ezinsukwini ezimbili kuye kweziyisikhombisa ngeviki.

Umfutho: Nakulokhu futhi, ukuqina kwakho kuncike kuleveli yakho yamanje yokufaneleka. Gcina izinga lokushaya kwenhliziyo yakho ngaphakathi kwebanga lakho elihlosiwe (50 kuya ku-70% yesilinganiso senhliziyo yakho esiphezulu) ukuthola imiphumela ngaphandle kwengozi. Ukuqapha izinga lokushaya kwenhliziyo kwenza kube lula ukulandelela ukuqina kwakho, kepha ungakwenza ngendlela endala futhi:

1. Thola isilinganiso sakho senhliziyo esiphezulu (MHR). Ifomula esetshenziswa ngokujwayelekile isusa iminyaka yakho isuka ku-220, kepha ucwaningo olusha oluvela eNyakatho-ntshonalanga Yezokwelapha eChicago luthi ukubalwa kwe-MHR yowesifazane kunzima kakhulu: ama-206 kususwe amaphesenti angama-88 weminyaka yowesifazane. I-MHR yowesifazane oneminyaka engama-32, ngokwesibonelo: 206 - (0.88 x 32) = 178 beats ngomzuzu (BPM).

2. Yandisa i-MHR yakho ngo-0.7. Esibonelweni sethu: 178 x 0.7 = 125. Lokhu kusho ukuthi owesifazane oneminyaka engu-32 ofuna ukuthuthukisa ukufaneleka kwe-aerobic udinga ukuzivocavoca ngo-125 BPM ukuze asebenze endaweni efanele.

Uhlobo: Ukuqeqeshwa kwenhliziyo nemithambo yegazi kungaba yinoma yini ekhuphula izinga lokushaya kwenhliziyo isikhathi eside, okuhlanganisa ukugijima, ukugijima, ukugibela ibhayisikili, ukubhukuda, ukugibela izintaba, noma ukugwedla.

Isikhathi: Khomba okungenani imizuzu engama-20 kuye kwengama-30 iseshini ngayinye. Njengokuqeqeshwa kwamandla, awufuni ukweqisa. Esikhundleni sokuphuma ugijime amahora amabili, gxila ekusebenzeni endaweni okuqondiswe kuyo isilinganiso senhliziyo yakho kuze kufike kumizuzu engama-40 ngesikhathi futhi uzobona imiphumela emihle.

Umgomo 3: Yehlisa Isisindo

Imvamisa: Ukwehla kwesisindo kudinga inqubo yokuziqeqesha ezokusiza ukuthi ushise ama-calories amaningi angenisiwe nsuku zonke. Ngokuya ngomgomo wakho, kungadingeka ukuzivocavoca noma yikuphi kusuka kathathu kuya kweziyisithupha ngeviki, kepha umthetho omuhle wesithupha ukuzivocavoca kane kweviki.

Umfutho: Ukusebenza okuphezulu kwe-cardiovascular kukuhle ekulahlekelweni kwamafutha.Zama ukugcina ukushaya kwenhliziyo yakho engxenyeni ephezulu yendawo ehlosiwe yenhliziyo (ama-60 kuye kuma-70% wobukhulu bakho), futhi ngemiphumela emihle, bhangqa i-cardio yakho noqeqesho oluthile lokumelana nokukhulisa izindawo ezinenkinga.

Uhlobo: Njengoba kushiwo ngenhla, ukwehla kwesisindo kudinga ukugxila ekuzivocavoca kwenhliziyo njengokugijima nokuhamba ngebhayisikili, ngokuxhaswa okuvela ekuqeqeshweni kokumelana njengamapulangwe nama-squats-nakho kuhle ukushisa ama-calories nezindawo ezinenkinga ye-toning.

Isikhathi: Lokhu kuzoncika ezingeni lakho lokufaneleka kanye nokuqina kokujima kwakho. Kufanele uhlose ukukhulisa isikhathi nokuqina kokujima kwakho njengoba amazinga akho okufaneleka ekhuphuka.

Kungani i-FITT Principle ibalulekile Kwabesifazane

I-FITT ihlinzeka ngamabhulokhi wokwakha inqubo enhle yokusebenza. Izinhlelo eziningi zokuqeqesha onazo zenzelwe amadoda engqondweni, kepha ngaphezu kwezinhloso ezahlukahlukene (qinisa nethoni uma kuqhathaniswa nenqwaba), imizimba yethu ibuye ijwayele imikhuba yokuzivocavoca ngezinga elihlukile kwabesilisa. Isibonelo, abesifazane ngokuvamile bangcono ekuzivumelaniseni nokukhuthazela kuyilapho amadoda ekuthola kulula ukukhulisa isivinini. Ngakho-ke Izimiso ze-FITT zihlale zidingekile ukuze senze isiqiniseko sokuthi singakwazi ukuzivumelanisa nokujima kwethu kuhambisane nokuqina kanye nemvamisa imizimba yethu engakwazi ukukusingatha ngayo. Akunandaba ukuthi uzama ukufeza ini noma ukuthi izinhloso zakho zishintsha kanjani ngokuhamba kwesikhathi, ukwenza amandla, isivinini, noma ukukhuthazela, noma ukwehlisa isisindo-ungahlala usebenzisa i-FITT Principle ukuze uhlale uthrekhi.

Buyekeza kwe-