Izinzuzo Zokuzivocavoca Okunzima nokuthi Ungakungeza Kanjani ku-Workout Yakho

-Delile

• Yini ebhekwa njengokuvivinya umzimba okunzima?
• Ukuzivocavoca okunzima nokuvivinya umzimba ngokulingene
• Izinzuzo zokuzivocavoca ngamandla
• Ungalinganisa kanjani ukuvivinya umzimba
• 1. Ukushaya kwenhliziyo yakho
• 2. Isivivinyo senkulumo
• 3. Izinga lokuzikhandla okubonakalayo (RPE)
• Ungawengeza kanjani umsebenzi onamandla ekusebenzeni kwakho
• Amathiphu okuphepha
• Buza nodokotela wakho
• Yakha umfutho kancane
• Ungakhohlwa isikhathi sokutakula
• Hlala u-hydrated
• Okubalulekile

Kungakhathaliseki ukuthi ushaye ithafa lokuzivocavoca noma usukulungele ukwenza izinto zibe notch, ukwengeza ukuzivocavoca okunzima kakhulu - okwaziwa nangokuthi ukuvivinya umzimba ngamandla - enkambisweni yakho yokuzivocavoca umzimba kungenye yezindlela zokwandisa ukusha kwekhalori lakho, uthuthukise impilo yenhliziyo, futhi kukhulise imetabolism yakho.

Noma kunjalo, ukukwenza ngokuphepha nangempumelelo, kuneziqondiso ezithile okufanele uzilandele.Qhubeka ufunda ukuze ufunde kabanzi mayelana nezinzuzo zokuzivocavoca ngamandla nokuthi ungadayela kanjani ngokuphepha ukuqina kokuzivocavoca kwakho.

Yini ebhekwa njengokuvivinya umzimba okunzima?

Uma kukhulunywa ngokuzivocavoca umzimba, umfutho wokusebenza kwakho kanzima ubaluleke njengobude besikhathi sokuzivocavoca umzimba. Ngokuvamile, ukuvivinya umzimba kuhlukaniswe ngezigaba ezintathu:

• phansi
• ngokulinganisela
• onamandla noma okhandlayo

Ukuze umsebenzi ube namandla, udinga ukusebenza kumaphesenti angama-70 kuye kwangama-85 wezinga lokushaya kwenhliziyo yakho, ngokusho kweAmerican Heart Association. Izibonelo zokuzivocavoca ngamandla zifaka:

• egijima
• ukuhamba ngebhayisikili nge-10 mph noma ngokushesha
• ukukhuphuka umqansa ngesikhwama esisindayo
• intambo egxumayo

Ukuzivocavoca okuphansi kuya kokulingene kulula ukukugcina isikhathi eside ngoba usebenza ngaphansi kwamaphesenti angama-70 wesilinganiso senhliziyo yakho futhi, kwesinye isikhathi, ngaphansi kwalelo zinga.

Ukuvuna izinzuzo zezempilo, i-Physical Activity Guidelines for Americans incoma ukuthi abantu abaneminyaka engu-18 nangaphezulu bathole okukodwa kokulandelayo:

• Imizuzu eyi-150 wokusebenza okulingene ngamandla we-aerobic ngesonto
• Imizuzu engu-75 yomsebenzi onamandla we-aerobic ngesonto
• inhlanganisela yazo zombili izinhlobo yomsebenzi usabalale isonto lonke

Ukuzivocavoca okunzima nokuvivinya umzimba ngokulingene

Ukwandisa amandla akho okuzivocavoca umzimba kulula ukwenza. Usengabamba iqhaza emisebenzini yakho oyithandayo - ngejubane elinamandla kakhulu.

Enye yezinzuzo zokuzivocavoca okunzima kakhulu ukuthi ungathola imivuzo efanayo nokuvivinya umzimba ngamandla kodwa ngesikhathi esincane. Ngakho-ke, uma isikhathi sisemqoka, ukwenza umzamo wokuzivocavoca onzima wemizuzu engama-20 kungasizuzisa njengokuwenza kancane iseshini yokuzivocavoca imizuzu engu-40.

Nazi ezinye izibonelo ze.

Izinzuzo zokuzivocavoca ngamandla

Ngaphandle kokusebenza kahle, ukuvula ukushisa ngezikhathi zakho zokuqina kungazuzisa impilo yakho ngezindlela ezahlukahlukene. Ake sihlolisise ezinye zezinzuzo ezisuselwa ebufakazini bokuzivocavoca ngamandla okukhulu.

• Ukushisa okuphezulu kwekhalori. Ngokwe-American Council on Exercise, ukuzilolonga ngamandla kudinga umoya-mpilo omningi, oshisa ama-calories amaningi. Kubuye kube nomthelela ekusetshenzisweni okweqile kwe-post-exercise oksijini (i-EPOC) noma "umphumela wokushiswa ngemuva" okukuvumela ukuthi uqhubeke nokushisa ama-calories noma ngabe usuqedile ukusebenza. Lokhu kusho ukuthi umzimba wakho uzohlala uphakeme isikhathi eside ngemuva kweseshini yokuzivocavoca enamandla.
• Ukwehla kwesisindo okuningi. Ukushisa okuphezulu kwekhalori kanye ne-metabolism ephakeme kuzokusiza ulahlekelwe isisindo ngokushesha kunokuzivocavoca umzimba ngamandla aphansi noma aphakathi.
• Impilo yenhliziyo ethuthukisiwe. Ngokuya nge-a, ukuvivinya umzimba ngamandla amakhulu nangokulinganisela kubonakala kunikela ngamathuba amancane ezenzakalo zenhliziyo, ngisho nakulabo abanesifo senhliziyo. Izinzuzo zenhliziyo zingafaka ukuthuthuka ku:
  • umfutho wegazi we-diastolic
  • ukulawula ushukela egazini
  • umthamo we-aerobic
• Isimo esithuthukisiwe. Ukuvivinya umzimba ngamandla nakho kungakhuphula imizwa yakho. Ngokuya ngocwaningo olukhulu lwango-2015 olucubungule imininingwane yababambiqhaza abangaphezu kwe-12,000, abacwaningi bathole ukuxhumana okukhulu phakathi kokuzivocavoca okunzima kanye nezimpawu zokucindezeleka ezimbalwa.
• Ingozi ephansi yokufa. Ngokusho kowe-2015, abacwaningi bathole ukuthi ukusebenza ngamandla kungaba yinto ebalulekile yokugwema ukufa ngaphambi kwesikhathi. Ucwaningo, olulandele abantu abangama-204,542 iminyaka engaphezu kwengu-6, lubike ukwehla kwamaphesenti ayi-9 kuye kwayi-13 okushona kwalabo abakhuphule izinga lokuzivocavoca kwabo.

Ungalinganisa kanjani ukuvivinya umzimba

Ngakho-ke, wazi kanjani ukuthi uzivocavoca ezingeni elinzima? Ake sibheke izindlela ezintathu zokulinganisa ubukhulu bomsebenzi wakho womzimba.

1. Ukushaya kwenhliziyo yakho

Ukuqapha izinga lokushaya kwenhliziyo yakho kungenye yezindlela ezinokwethenjelwa kakhulu zokulinganisa ukuvivinya umzimba. Ukuzivocavoca ngamaphesenti angama-70 kuya kwangu-85 wezinga lokushaya kwenhliziyo yakho kufanelekile njengokuqina kokuvivinya umzimba.

Ukushaya kwenhliziyo yakho okuphezulu kakhulu yikhona okushesha ukushaya inhliziyo yakho. Ukuthola ukuthi izinga lokushaya kwenhliziyo yakho liphezulu kangakanani udinga ukususa iminyaka yakho isuka ku-220. Isibonelo, kumuntu oneminyaka engama-40:

• I-220 bpm (ukushaya ngomzuzu) kususwe ubudala
• 220 - 40 = 180 bpm

Ukuzivocavoca ngejubane elinamandla, uzofuna ukuzivocavoca ngaphakathi kwamaphesenti angama-70 kuye kwangama-85 wesilinganiso senhliziyo yakho esiphezulu. Ngokwesibonelo:

• I-180 x 0.70 (amaphesenti angama-70) = 126
• I-180 x 0.85 (amaphesenti angama-85) = 153

Kumuntu oneminyaka engama-40 ubudala, ibanga lokuqeqeshwa elinamandla ngu-126 kuya ku-153 bpm.

Ungahlola ukushaya kwenhliziyo yakho ngenkathi usebenza ngokugqoka isilawuli sokushaya kwenhliziyo noma ukuthatha ukushaya kwenhliziyo yakho.

2. Isivivinyo senkulumo

Le ngenye yezindlela ezilula ukukala ukuqina kokuvivinya umzimba.

• Uma ukuthola kunzima ukuqhubeka nengxoxo, kungenzeka ukuthi usebenza ngokuzikhandla noma ngamandla.
• Uma ukwazi ukukhuluma kalula ngokuphefumula okuthile, kungenzeka uzivocavoca ngejubane elilinganisiwe.
• Uma ukuthola kulula ukucula ngokuzwakalayo, ijubane lakho lingahamba kancane kakhulu. Ukuze uthole izinzuzo eziningi ekusebenzeni kwakho, ungahle uthande ukucabanga ngokuthatha ijubane.

3. Izinga lokuzikhandla okubonakalayo (RPE)

Izinga lokuzikhandla okubonakalayo (RPE) isilinganiso esizimele sokuqina kokuvivinya umzimba.

Uma usebenzisa i-RPE, uzonaka ukushaya kwenhliziyo yakho, ukuphefumula, nokukhathala kwemisipha, futhi ulinganise izinga lakho lokuzikhandla ngokususelwa esikalini esisuka ku-1 kuye ku-10. .

Ukuze ubhekwe njengonamandla, umsebenzi kufanele uhlangane noma weqe ileveli engu-6 kuye ku-7, ethathwa njengonzima esikalini se-RPE. Lokhu kufaka ukugijima, ukuhamba ngebhayisikili, noma ukubhukuda. Ukugijima ngaphandle kokuma kukalwa njenge-8 kuye ku-9 esikalini se-RPE.

Ungawengeza kanjani umsebenzi onamandla ekusebenzeni kwakho

Ukwengeza umsebenzi okhandlayo esimisweni sakho sokuzivocavoca samasonto onke kudinga ukuhlela ngokucophelela. Ngenhlanhla, imisebenzi eminingi oyenzayo ezingeni elilinganisiwe ingenziwa kalula ngamandla amakhulu.

Enye indlela yokufaka umsebenzi onamandla we-aerobic enkambisweni yakho ukwenza ukuzivocavoca isikhathi sokuqina (HIIT). Lolu hlobo lokuzivocavoca luhlanganisa ukuqhuma okufushane komsebenzi omkhulu - okwenziwa kakhulu ngamaphesenti angama-80 kuye kwangama-95 wesilinganiso senhliziyo yakho esiphezulu - ngezikhathi zokutakula ngamaphesenti angama-40 kuye kwangama-50 isilinganiso senhliziyo ephezulu.

Ukuze ugcine leli banga lokuqeqeshwa, cabanga ngokulandela isilinganiso esingu-2: 1 somsebenzi sokuphumula. Isibonelo, ukuzivocavoca kwe-treadmill noma iseshini yokusebenza yangaphandle ingafaka:

• isebenza ku-9 kuye ku-10 mph amasekhondi angu-30
• kulandelwa ukuhamba nge-3 kuye ku-4 mph imizuzwana engu-60
• kushintshaniswa lesi silinganiso sokusebenza sokuphumula imizuzu engu-20 kuye kwengu-30

Ukudlala umdlalo osheshayo njengebhola likanobhutshuzwayo, i-basketball, noma i-racquetball kungenye indlela ephumelelayo yokwengeza umsebenzi onzima esimisweni sakho sokuqina. Ukubamba iqhaza emakilasini okuhamba ngebhayisikili noma emathangeni wokubhukuda kungenye yezindlela zokwakha ukuzivocavoca okunzima kakhudlwana ekusebenzeni kwakho.

Amathiphu okuphepha

Ngaphambi kokwenza umfutho ekusebenzeni kwakho, kubalulekile ukugcina amathiphu okuphepha alandelayo engqondweni.

Buza nodokotela wakho

Uma unesimo sempilo noma ungazange usebenze isikhashana, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuba uqale inqubo yokuzivocavoca ephezulu. Udokotela wakho angakweluleka ngezinga eliphephile lokuvivinya umzimba noma ukuthi ungasebenza kanjani ngendlela ephephe kakhudlwana.

Yakha umfutho kancane

Ukusuka ekusebenzeni okuncane noma okulingene ukuze uvivinye umzimba ngamandla kudinga isikhathi nesineke. Ngenkathi ungahle ulungele ukungena ngazo zombili izinyawo, indlela ephephe kunazo zonke yokwengeza ukuzivocavoca okunamandla ukukwenza ekukhuleni kosayizi wokuluma. Ukuzisunduza ngokushesha kungadala ukulimala nokutubeka.

Ngokwesibonelo:

• Isonto 1: Shintsha iseshini eyodwa ye-cardio ehambisanayo ngokuzivocavoca nge-HIIT.
• Isonto 2: Shintsha iseshini eyodwa enesivinini esilinganiselwe ngokuzivocavoca nge-HIIT, futhi engeza iseshini yokuqeqeshwa kwamandla wesifunda enkambisweni yakho yamasonto onke.
• Isonto 3 no-4: Phinda amasonto 1 no-2 ngaphambi kokuba uqale ukufaka ukuzivocavoca umzimba ngokwengeziwe esimisweni sakho seviki.

Kungumqondo omuhle futhi ukubeka isikhala sokuzivocavoca kwakho okunamandla kulo lonke isonto. Zama ukuthi ungenzi izikhathi ezimbili ezinzima ngokubuyela emuva.

Ungakhohlwa isikhathi sokutakula

Umzimba wakho udinga isikhathi esithe xaxa sokululama ekusebenzeni okunamandla ngokuqhathaniswa neseshini yamandla aphansi noma aphakathi nendawo.

Ukusiza umzimba wakho ukuthi ululame, qiniseka ukuthi uhlala ufaka indawo yokubanda neyokwelula ngemuva kokuzivocavoca umzimba.

Hlala u-hydrated

Ukuhlala u-hydrated kubaluleke kakhulu uma uzivocavoca kanzima. Ukungaphuzi uketshezi olwanele kungathinta ikhwalithi yokuzivocavoca kwakho futhi kukwenze uzizwe ukhathele, udiniwe, noma unesiyezi. Kungase kuholele ngisho nasezinkingeni nasezinkalweni.

Okubalulekile

Ukuvula amandla ezikhathi zakho zokuzivocavoca kungaba yindlela ephumelelayo yokwandisa impilo yakho yonke nokuqina komzimba. Futhi kuyindlela elula yokonga isikhathi lapho uzama ukufaka ukuzivocavoca osukwini lwakho.

Ukuyidlala iphephile, ngaso sonke isikhathi qala kancane futhi unake ukuthi umzimba wakho uzizwa kanjani.

Yize ukuzivocavoca ngamandla kunikeza izinzuzo eziningi zezempilo, akulungele wonke umuntu. Uma unesimo sempilo noma ungazange usebenze isikhashana, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuzivocavoca ezingeni elinzima kakhulu.