Ingabe Kubi Ukwenza Ukuzivocavoca Okufanayo Nsuku Zonke?

-Delile

• Ungakwazi yini Ukwenza I-Cardio Workout efanayo Nsuku Zonke?
• Ungakwazi yini Ukwenza Ukujima Okufanayo Kwamandla Nsuku Zonke?
• Buyekeza kwe-

Uma kukhulunywa ngokuzivocavoca nsuku zonke, iningi labantu liwela kwesinye sezigaba ezimbili. Abanye bathanda ukukuxuba: HIIT ngolunye usuku, usebenzise okulandelayo, ngamakilasi ambalwa we-barre aphonswe ngesilinganiso esihle. Ezinye izidalwa zomkhuba: Ukujima kwazo kubukeka kufana nokuhamba ngebhayisikili endlini, ukuphakamisa izinsimbi, noma i-yoga-day nosuku, inyanga nenyanga. (Ukukhuluma iqiniso, kunezinzuzo kubo bobabili: Yingakho omunye umbhali ethi akasoze azibophezele kuhlobo olulodwa lokuzivocavoca, kanti omunye uthi kufanele uyeke ukuzama ukukwenza konke.)

Nokho noma yimuphi uchwepheshe wokufaneleka uzokutshela ukuthi yilabo bokuqala abavuna izinzuzo zangempela zokuzivocavoca. Futhi izifundo zisekela iqiniso lokuthi ukusebenzisa inselelo komzimba wakho ngezindlela ezintsha ngokuhamba kwesikhathi kuyinzuzo kakhulu. Kepha ezinye zezindlela zokuzivocavoca ezaziwa kakhulu: izinhlanga zomgwaqo, ukugwedla, nokuhamba ngebhayisikili ukuqeqeshwa okucishe kubukeke kufana-ngakho kunamathela ekuzivocavoca umzimba okufanayo njalo into enhle? Impendulo iyinkimbinkimbi, ngakho-ke semba ukuze sibhidlize izinto. (Usabambekile? Zama Amaqhinga Ase-Plateau-Busting ukuze Uqale Ukubona Imiphumela Ejimini.)

Ungakwazi yini Ukwenza I-Cardio Workout efanayo Nsuku Zonke?

Uma ujwayele ikilasi lokuhamba ngebhayisikili lasendlini izinsuku ezintathu ngesonto noma uziqeqeshela umjaho we-half-marathon, nakanjani uzuza izinzuzo ze-cardio evamile, njengempilo yenhliziyo ethuthukisiwe, ukusebenza kahle okuthuthukisiwe emisipha yakho ephansi, nama-calories ashisiwe kakhulu, kusho. UKyle Stull, umqeqeshi oqinisekiswe yiNational Academy of Sports Medicine kanye nochwepheshe wokuthuthukisa ukusebenza.

"Ukuphinda ukuzilolonga akuwona umqondo omubi ngokwemvelo, ikakhulukazi uma ukujabulela okwenzayo," kuchaza uStull. Futhi ucwaningo lukhombisa ukuthi ukujabula kungenye yezizathu ezinkulu zokuthi abantu banamathele ekuzivocavoca umzimba. Lapho abantu sebethole ukuzivocavoca abakuthandayo ukugijima, ukugwedla, noma ukubhukuda-bazocindezelwa kanzima ukweqa amaseshini ambalwa ngenhloso "yokuwushintsha." (Buza nje noma yimuphi umgijimi ukuthi kungani neze phuthelwa ukugijima kwansuku zonke.) Futhi, ukuphindaphinda okuthile kuyadingeka ukuze uthole amakhono amasha. "Uma unomgomo wokuba ngcono kokuthile, kufanele ukuphinde," uyanezela uStull. Ngemuva kwakho konke, akekho umuntu ozozama imarathon ngaphandle kokwenza imigijimo emide ngaphambili (siyethemba).

Okuwukuphela kwenkinga: Umzimba womuntu uyingcweti ekuzivumelaniseni nezimo. "Noma ngabe yini umzimba ocelwa ukuthi uyiphinde, izosebenza kahle kakhulu kuyo," kuchaza uStull. "Ngemuva kwezinyanga ezimbalwa, ungaqhubeka nokuzwa izinzuzo zengqondo, kodwa hhayi izinzuzo zomzimba." Ukuhumusha: Okwake kwaba wukuzilolonga okukhulu kokushiswa kwekhalori kungase kungabi ngcono kunohambo olujwayelekile, kusho uStull.

Yishintshe: Ukuze uvimbele ukukhuphuka kwezintaba futhi uqhubeke uthuthukisa ukubekezela kwakho, hlanganisa i-cardio yakho ukuze ungenzi ukujima okufanayo ncamashi nsuku zonke. Indlela elula yokwenza lokhu: Landela i-F.I.T.T. isimiso (esimelela imvamisa, ukuqina, isikhathi, nohlobo), sisikisela uJacqueline Crockford, isazi sokuvivinya umzimba eMkhandlwini WaseMelika Wokuzivocavoca. Sebenzisa isinyathelo esisodwa kwezilandelayo ngesonto.

Okokuqala, khulisa imvamisa yokuzivocavoca kwakho. Isibonelo, uma ubuhamba ngebhayisikili izinsuku ezintathu ngeviki, gibela lokho kufika kane ngeviki (qiniseka ukuthi uvumela usuku olulodwa olugcwele lokuphumula isonto ngalinye). Bese ukwandisa time-noma ubude besikhathi seseshini yakho. Uma uzivocavoca imizuzu engama-30, engeza kumizuzu emihlanu noma eyishumi. (Ucindezelwe isikhathi? Funda ukuthi Ungakwenza Kanjani Ukusebenza Kwakho Kwe-Cardio Kube nzima (Hhayi Isikhathi Eside).)

Okulandelayo, khulisa i- iukuqina, okungalinganiswa ngokunembile kakhulu ngokushaya kwenhliziyo. Uma ubusebenza ngamaphesenti angu-70 wezinga eliphezulu lenhliziyo yakho (MHR), isibonelo, linyuse libe ngamaphesenti angu-75. Umqaphi wokushaya kwenhliziyo uzosebenza kahle lapha, kepha futhi unganquma isilinganiso sokushaya kwenhliziyo yakho ngesibalo esincane:

1. Susa iminyaka yakho kusukela ku-220 ukuze uthole i-MHR yakho. (Uma uneminyaka engama-30 ubudala, i-MHR yakho ingu-190.)

2. Phindaphinda leyo nombolo ngo-0.7 (amaphesenti angu-70) ukuze unqume isiphetho esiphansi sendawo ohlosiwe. Bese uphinda ngo-0.85 (amaphesenti angama-85) ukunquma ukuphela okuphezulu kwendawo yakho ekhonjiwe.

3. Ukunquma ukushaya kwakho ngomzuzu (BPM) ngesikhathi sokuzivocavoca, thatha ukushaya kwakho kwesandla esihlakaleni, eduze kwesithupha sakho. Sebenzisa amathiphu eminwe yakho emibili yokuqala ukuze ucindezele kancane phezu kwemithambo yegazi. Bala ukushaya kwenhliziyo yakho imizuzwana eyi-10 bese uphindaphinda kayisithupha ukuze uthole amabhithi akho ngomzuzu (BPM). Uma amabhithi akho afana ne-mark yamaphesenti angu-70, lungisa ukuqina kwakho kokuzivocavoca ukuze ufinyelele kulowo mkhawulo ongaphezulu wendawo yakho eqondiwe.

Ekugcineni, zama ukushintsha i-cardio yakho evamile oyikhethayo ngohlobo oluthile lokunyakaza. (Njengalezi 5 Plyo Moves to Sub for Cardio (Ngezinye izikhathi!)) Lokhu kusiza ukuqinisa amaqembu emisipha ehlukene, ukuthuthukisa ukukhuthazela, nokuqeda ingozi yokusetshenziswa ngokweqile nokulimala ekugcineni, kusho uStull. Isibonelo, esikhundleni sokuhamba ngebhayisikili, zama ukugijima, ukubhukuda, noma okuthile okuguqula ukunyakaza ngokuphelele, njenge-cardio yokudansa, kanye ngesonto.

Ungakwazi yini Ukwenza Ukujima Okufanayo Kwamandla Nsuku Zonke?

Abazinikele ekuqeqesheni amandla baziwa ngokulandela isimiso esimisiwe njalo lapho bengena egumbini lesisindo. Nazi ezinye izindaba ezinhle zalezo zidalwa ezinomkhuba: Imikhuba yamandla idinga ukuphindwa isikhathi esithile ukuze isebenze, kusho uStull. Eqinisweni, uma uqala inqubo entsha, kunezinzuzo ezinkulu ngokwenza into efanayo ngokungaguquguquki, kusho uDarryn Willoughby, Ph.D., isazi sokuzivocavoca umzimba kanye noprofesa eBaylor University. Lokho kungenxa yokuthi emasontweni amane kuya kwayisithupha okuqala, ukuthuthuka ozobhekana nakho ngokuyinhloko kungokwemizwa-ubuchopho bakho bufunda indlela yokuheha imisipha yakho ngokuphumelelayo ukuze uqedele ukunyakaza. (Noma kunjalo, lokho akusho ukuthi kufanele wenze ukujima okufanayo nsuku zonke. Bheka leli sonto elilinganiselwe ngokuphelele lokuzivocavoca ngemikhombandlela yohlelo.)

Ingxenye embi: Lokhu akuhumushi ekukhuleni kosayizi wemisipha (okwamanje). "Isikhathi esijwayelekile esijwayelekile sokulindela inqubekelaphambili ebonakalayo ngamaviki ayi-12 kuya kwayi-16, kodwa siyahlukahluka kumuntu kanye nokuqina kokuqeqeshwa," kwengeza uWilloughby. Yingakho ungafuni ukuyeka inyanga ohlelweni olusha lokuqeqesha amandla ngenxa nje yokuthi awuboni "imiphumela" esibukweni. Uma uqala uhlelo olusha, zibophezele kulolo hlaka lwesikhathi lwamaviki ayi-12. Kepha ngemuva kwalokho, njengoba umzimba wakho ujwayela inqubo, kuzodingeka uguqule uhlelo lwakho ukuze uqhubeke nokuthola izinzuzo futhi uqhubeke ubona imiphumela, kusho uWilloughby.

Ishintshe: Okokuqala, shintsha ukuhamba kwakho kwamandla. "Ukuqina nobuningi bokuqeqeshwa kumele kuphindwe ukuze kuthuthukiswe amandla, kepha ukukhethwa kokuzivocavoca kungahlukahluka," kuchaza uStull. "Isibonelo, ungakhuphula amandla omzimba aphansi ngokuqunta, ngokubulala, noma ngokucindezela umlenze," kusho uStull. "Konke kuzodinga ukuthi imisipha isebenze ngendlela efanayo, kodwa izokwehluka kakhulu ohlelweni lwemizwa." Kusho ukuthini lokho: ungawenzi umsebenzi ofanayo wokuqina nsuku zonke.

U-Willoughby uyavuma. Yize kunokunyakaza okuningi kokusebenza imisipha yesifuba-kusuka kuma-push-up kuya ekucindezelweni kwebhentshi-lokho akusho ukuthi noma yikuphi ukunyakaza kungcono kunenye. Eqinisweni, mhlawumbe isu elihle lokushintsha izivivinyo njalo ukuze usebenze imisipha nge-engeli ehlukile, esiza ukuthuthukisa ukuguquguquka kwemisipha (nokukhula) ngokuhamba kwesikhathi. (Ufuna i-abs enamandla? Shintsha ama-crunches akho we-9 Exercises Exercise Okusondeza ku-Six-Pack Abs.)

Indlela yokugcina ongashintsha ngayo ukuzivocavoca amandla akho: uhlobo lwezinhlelo olubizwa ngokuthi yi-non-linear periodization, ukuphinda izivivinyo ezifanayo kepha kwehluka ngamandla (inani lesisindo esisetshenzisiwe) nevolumu (reps and sets), kusho uStull. Isibonelo, uma uqeqesha ngoMsombuluko, ngoLwesithathu nangoLwesihlanu, ungenza uMsombuluko usuku olusindayo ngevolumu encane, uLwesithathu usuku olulinganiselwe ngesisindo esilinganisiwe nevolumu, futhi uLwesihlanu usuku olukhanyayo ngevolumu ephezulu. Ucwaningo luphakamisa ukuthi lokhu kuyindlela enhle yokwandisa amandla kuboniswe ukuthi kunenzuzo kakhulu kunokwenza umkhuba ofanayo ngokuphindaphindiwe. (Sinohlelo oluhle kakhulu lokuqeqeshwa kwabesifazane besonto lama-4 ukuze uqalise.)

Buyekeza kwe-