Maitiro Ekuita Kwakakura Workout nekukurumidza Kufamba
Zvemukati
- Chii chinonzi kufamba nekukurumidza?
- 1. Target kurova kwemoyo
- 2. Matanho paminiti
- 3. Muedzo wehurukuro
- Ndezvipi zvakanaka zvekufamba nekukurumidza?
- Mangani macalorie aunogona kupisa kubva nekukurumidza kufamba?
- Nzira dzekuwedzera yako calori kupisa
- Famba uchikwira
- Wedzera kudzidziswa kwenguva
- Takura zviyero zvemaoko
- Nzira
- Kakawanda
- Chinokosha
Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.
Kufamba nekukurumidza ndeimwe yeakareruka uye anoshanda zvakanyanya emoyo Uye, kupfuura zvese, iwe unogona kunge uchitova nezvose zvaunoda kuti utange.
Iwe unogona kufamba nekukurumidza, kudikitira-kukurudzira kufamba mukati kana kunze uye usina chero chakakosha michina. Bhutsu yakanaka yesiketi ndeye zvese zvaunoda kuti utange kukohwa mibairo mizhinji yekufamba nekukurumidza.
Chinokosha chekuita basa rakakura nekufamba nekukurumidza ndechekuchengetedza nhanho inopa moyo wako nemapapu basa rakaoma, asi kwete zvakaomarara zvekuti unobva wabuda nekukurumidza.
Ramba uchiverenga kuti uone kuti ungasimudzira sei hutano hwako hwepanyama uye hwepfungwa nekufamba nekukasira pamwe nezvakanaka zvaunogona kukohwa kubva munzira iyi yekurovedza muviri.
Chii chinonzi kufamba nekukurumidza?
Izwi rekuti "kukurumidza kufamba" harina kujeka. Inokurumidza zvishoma pane yako yakajairika nhanho? Inokurumidza zvakanyanya here?
Kubatsira kusimbisa chaizvo zvazvinoreva, pane nzira dzinoverengeka dzekuyera nhanho yako kuti uve nechokwadi chekuti uri munzvimbo "inokurumidza". Ngatinyatsoongororai sarudzo nhatu dzekupima kuti uri kufamba padanho chairo.
1. Target kurova kwemoyo
Imwe nzira yekuona kana uchifamba uchimhanya zvakakwana kuyera kurova kwemoyo wako.
Chinangwa chakachengeteka chemoyo paunenge uchirovedza muviri, kune vakawanda vakuru, iri makumi mashanu kusvika makumi masere nezvishanu muzana muzana yemoyo wako wakanyanya. Kurovedza muviri pachinangwa chemwoyo wako zvinoreva kuti uri kuwana bhenefiti yakakura kwazvo kubva kubasa rako.
Zvinoenderana neAmerican Heart Association:
- Chinangwa chako chemoyo panguva yekumisikidza-kusimba kurovedza muviri chakatenderedza makumi mashanu kusvika makumi manomwe muzana yemoyo wako wepamusoro.
- Chinangwa chemwoyo wako panguva yechiitiko chine simba chingangoita makumi manomwe kusvika makumi masere neshanu muzana ezviuru zvemwoyo wako.
Saka, chii chaizvo chiri chako chakanyanya kurova kwemoyo, uye unoziva sei kuti chii?
Yako yakanyanya kurova kwemoyo ndeye 220 kurova paminiti (bpm) kubvisa zera rako mumakore. Saka, kune munhu ane makore makumi mana ekuberekwa, zvingave 220 - 40 = 180 bpm.
Kuti uone chinangwa chako chemoyo, ita zvinotevera:
- Kune iyo yekupedzisira magumo echinangwa chako chemoyo, wedzera 220 bpm kubvisa zera rako ne 0.50 (50 muzana). Semuenzaniso, kune ane makore makumi mana ekuberekwa zvingave 180 bpm x 0.50 = 90 bpm.
- Yekupedzisira kukwirira kwechinangwa chako chemoyo, wedzera 220 bpm kubvisa zera rako ne0.85 (85 muzana). Semuenzaniso, kune ane makore makumi mana ekuberekwa zvingave 180 bpm x 0.85 = 153 bpm.
- Kune munhu uyu, chinangwa chavo chemoyo pavanenge vachifamba chinenge chiri pakati pe90 ne153 kurova paminiti.
Kana iwe usina chokwadi chekuyera chiyero chemwoyo wako, heino maitiro ekuzviita.
- Isa iwo matipi eiyo index yako nepakati zvigunwe mukati mewoko rako rekuruboshwe kusvika iwe uchinge uchinzwa kupisa. Usashandise chigunwe chako kuyera kupomba kwako, sezvo chigunwe chako chine kupomba kwaro pacharo. Izvi zvinogona kukupa iwe kuverenga kusiri iko.
- Tarisa pawachi kana wachi, uye verenga huwandu hwenhabvu dzaunonzwa nezvako zvigunwe kwemasekondi makumi matatu.
- Paunenge uchinge uine iyo nhamba, wedzera iyo nhamba ne2 kuti uwane bpm yako. Nekudaro, semuenzaniso, kana iwe ukaverenga makumi mashanu neshanu mumasekondi makumi matatu, moyo wako wekurova unenge uri 110 kurova paminiti (55 x 2).
Kuti usvike pane chako chinangwa chemoyo moyo, tarisa kune anotevera bpm masosi zvichienderana nezera rako:
Zera mumakore | Target bpm (50-85 muzana yepamusoro) |
20 | 100-170 bpm |
30 | 95-162 bpm |
45 | 88–149 bpm |
50 | 85-145 bpm |
60 | 80-136 bpm |
70 | 75-128 bpm |
2. Matanho paminiti
Imwe nzira yekuyera nhanho yako kuverenga matanho ako.
Chidzidzo chakaburitswa muBritish Journal yeMitambo yeMishonga chinoratidza kuti kana uchigona kufamba nhanho zana paminiti, uri kufamba uchimhanya zvakakwana kuti uwane mibairo mikuru yehutano.
Kushandisa fitness tracker kunogona kukubatsira kuti uratidze matanho ako uye kuti uri kukurumidza sei kufamba.
Tenga yeakasimba tracker online.
3. Muedzo wehurukuro
A yekuziva yako yekufamba nhanho haidi chero math. Pane kudaro, kuyera mamhanho ako, unotanga kutaura paunenge uchifamba:
- Kana iwe uchikwanisa kutaura zvakanaka nekumwe kufema, iwe uri kunge uchifamba pamwero asi zvine mutsindo.
- Kana iwe usingakwanise kutaura zviri nyore nekuti wapererwa nemweya wekufema, iko kufamba kwacho kune simba.
- Kana iwe uchikwanisa kuimba zvinonzwika, nhanho yacho inogona kunge iri kunonoka kutariswa sekukurumidza kufamba. Kana uchikwanisa, edza kutora nhanho.
Ndezvipi zvakanaka zvekufamba nekukurumidza?
Kugara uchirovedza muviri, senge kufamba nekukasira, kunopa akasiyana siyana epanyama uye epfungwa mabhenefiti. Zvimwe zvakanaka zvakatsvakurudzwa zvakanaka zvinosanganisira:
- Kuonda. Kufamba kunogona kukubatsira kurasikirwa nehuremu hwakawandisa nekupisa mamwe macalorie, kuwedzera kuwonda kwemhasuru, uye kukurudzira mafungiro ako kuitira kuti ugone kuramba uchifamba.
- Kuvandudzwa kwehutano hwemwoyo. Zvinoenderana ne, kufamba kwemazuva mashanu pasvondo kunogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo. Kugara uchirovedza muviri cardio kunogona kubatsira kudzikisa mwero weLDL (yakaipa) cholesterol muropa rako.
- Kuderera kweropa. Tsvagiridzo yakawana kuti yenguva dzose cardio kurovedza muviri kunogona kubatsira kudzikisa yako BP.
- Kuderedza shuga yeropa. Kugara uchimhanyisa kufamba kunogona kuwedzera yako insulin senzwi. Izvi zvinoreva kuti maseru ari mumhasuru dzako anokwanisa kushandisa insulini kudhiraira glucose yesimba, zvese usati uye mushure mekunge wadzidzira.
- Kuvandudzwa kwehutano hwepfungwa. Tsvagiridzo yakaratidzawo kuti kurovedza muviri kunogona kusimudzira kuzviremekedza, kuvandudza kurara, kuvaka simba rehuropi, uye nezvimwe.
Mangani macalorie aunogona kupisa kubva nekukurumidza kufamba?
Chiyero chaunopisa macalorie chinoenderana nezvinhu zvinoverengeka, zvinosanganisira:
- uremu hwemuviri wako
- zera rako
- bonde rako
- une musimba wakaonda sei
- kusimba kwaunoshandira
- unoshanda kwenguva yakareba sei
Kuti upise huwandu hwakakwira hwemacalorie, iwe uchazoda kufamba nekukurumidza kumhanya. Iwe zvakare unodawo kufamba kwenguva yakareba kwenguva.
Semuenzaniso, iwe uchapisa macalorie mazhinji kana iwe ukafamba nhanho yemamaira mana paawa (mph) kwemaminetsi makumi matatu nemashanu pane kana uchifamba nhanho ye3 mph kwemaminitsi makumi maviri.
Heino pfupiso yemakoriori iwe aunogona kupisa, zvinoenderana nehuremu hwako uye kumhanya, kana iwe uchifamba kwe1 awa. Gurai nhamba iyi ne2 kuti muone koriori inopisa kwemaminitsi makumi matatu ekufamba:
Kurema | 3.0 mph | 3.5 mph | 4 mph | 4.5 mph |
130 makirogiramu. | 195 | 224 | 295 | 372 |
155 lbs. | 232 | 267 | 352 | 443 |
180 makirogiramu. | 270 | 311 | 409 | 515 |
205 lbs. | 307 | 354 | 465 | 586 |
Nzira dzekuwedzera yako calori kupisa
Kuti upise macalorie pakufamba kwako, edza mamwe emazano aya:
Famba uchikwira
Kuwedzera kutetepa uye zvikomo kunzira yako yekufamba kunoda moyo wako, mapapu, uye mhasuru kuti zvishande nesimba uye nekudaro pisa macalorie akawanda.
Iko mukana wekufamba pane yekutsika ndeyekuti iwe unogona kuseta iyo inofamba yekufamba kwako. Mazhinji treadmills anotendera iwe kuti upinde yakafanogadzirirwa kosi yekurerekera, kuderera, uye flat flat.
Wedzera kudzidziswa kwenguva
Yakakwira-yakasimba nguva yekudzidziswa (HIIT) inosanganisira kuputika kupfupi kwesimba rekurovedza muviri kunochinjaniswa neyepasi-kusimba kupora nguva.
Semuenzaniso, izvi zvinogona kusanganisira kufamba uchikwira nekukasira kwemaminitsi mashanu uchiteverwa nekufamba zvishoma nezvishoma panzvimbo yakati sandara kwemaminetsi matatu, wobva wadzokorora maitiro aya kwemaminetsi makumi maviri kana makumi matatu.
vakaratidza kuti HIIT kurovedzwa inzira inoshanda yekupisa macalorie uye kudzikisa mafuta emuviri mune ipfupi nguva.
Takura zviyero zvemaoko
Kurema kwechiedza kusinganetsi maoko ako kunogona kuwedzera simba rekufamba kwako uye kukuita kuti ushande zvishoma.
Nzira
Kuti uwane zvakanyanya kufamba kwako nekukurumidza, uye kudzivirira kukuvara, edza kushandisa anotevera matekiniki kana uchifamba:
- Chengeta musoro wako kumusoro, uchitarisa kumberi, kwete pasi.
- Zorora mutsipa wako, mapendekete, uye musana, asi usatsvedza kana kusendamira kumberi.
- Chengetedza musana wako wakatwasuka, uye bata nyama dzako dzemudumbu.
- Famba neyakagadzikana gait, kutenderedza tsoka yako kubva chitsitsinho kusvika kune chigunwe.
- Sunungura maoko ako zvakasununguka, kana pombi maoko ako zvishoma netambo imwe neimwe.
- Kana uchifamba panze, usine mahedhifoni kana mahebhu akasimudzwa zvine ruzha zvekuti haugone kunzwa traffic kana mumwe munhu anouya kumashure kwako.
Kakawanda
IAmerican Heart Association inokurudzira maminetsi zana nemakumi mashanu ekurovedza muviri zvine hudzamu kana maminetsi makumi manomwe nemashanu ekuita nesimba pasvondo.
Kana iwe ukatevera kurudziro yekurovedza muviri pakumhanya zvine mwero kwemaminetsi zana nemakumi mashanu pasvondo, chinangwa chine musoro ndechekufamba nekukurumidza kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo.
Kana kufamba kwemaminetsi makumi matatu panguva yakaoma kupinda muchirongwa chako, unogona kuchipaza kuita nhambwe nhatu dzemaminetsi gumi kana kufamba kwemaminetsi gumi nemashanu pazuva. Ipfungwa yakanaka yekuparadzira chiitiko muvhiki rese uye kufamba kwemaminetsi gumi panguva.
Kunyangwe zana nemakumi mashanu emaminetsi ekudzikamisa-kusimba kurovedza muviri chiri chinangwa chakanaka chekupfura kwevhiki rega rega, iwe unowana mamwe mabhenefiti kana iwe ukafamba nekukurumidza kwenguva refu.
Chinokosha
Kufamba uchimhanyisa, kunyangwe kwemaminetsi gumi chete panguva, kunogona kubatsira hutano hwako uye kugara zvakanaka munzira dzakawanda.
Nekusimudzira kuyerera kweropa rako, kufamba nekukurumidza kunogona kuvandudza hutano hwemwoyo wako nemapapu. Iyo inogona zvakare kudzikisa njodzi yako kune akawanda mamiriro ehutano uye ikubatsire iwe kudzora huremu hwako.
Pamusoro pezvo, kufamba nekukasira kunogona kusimudzira huropi hwako kushanda, kuwedzera simba rako, kudzikamisa kushushikana, uye kugadzirisa kurara kwako.
Kana uine chero hutano kana kukuvara, ita shuwa kuti utaure nachiremba wako usati watanga nepurogiramu nyowani yekurovedza muviri.