Maitiro Ekuvimbisa Basa Rako Kugara Iri Kushanda

Zvemukati

• Kutanga Zvinhu Zvokutanga
• Ndeipi iyo FITT Musimboti?
• Frequency
• Kusimba
• Type
• Nguva
• Maitiro Ekuisa iyo FITT Musimboti Mukuita
• Chinangwa 2: Kuvandudza Aerobic Fitness uye / kana Speed ​​​​uye Endurance
• Chinangwa 3: Deredza uremu
• Nei iyo FITT Nheyo yakakosha Kune Vakadzi
• Ongororo ye

Kunyangwe iwe uchangobva kuwana kurudziro yekutanga kurovedza muviri kana iwe uchingoda kushandura maitiro ako, huwandu hwakazara hwemazano ekusimba uye zvirongwa zvekudzidzisa zvaunazvo zvinogona kukurisa. Iwe unoziva sei kana kurovedza muviri kwakaringana nehutano hwako kana kuti zvichinyatso kukubatsira iwe kuzadzisa zvinangwa zvako? Icho chirongwa chakanangana nekudzikisa uremu, toning, kurovedzwa kwemarathon, kuvaka simba, kana kungo chengetedza hutano hwemuviri? Iyi mibvunzo yakakosha yekupindura usati watanga chero maitiro matsva, ndosaka uchifanira kujairana neFITT musimboti. Pano, nyanzvi yehutano Jamie Press, yeOrbit Fitness, inoiputsa.

Kutanga Zvinhu Zvokutanga

Iyo FITT Musimboti ndiwo musimboti mutemo wechigunwe unoshandiswa kuvimbisa yako yekurovedza chirongwa inoenderana zvese zvako ruzivo uye zvinangwa zvako. Saka usati wazvishandisa, unofanira kutsanangura zvose zviri zviviri zvinhu izvozvo.

1. Ndeipi nhanho yako yazvino yekusimba? Iwe uri wekutanga, wepakati, kana wepamusoro kurovedza muviri?

2. Chii chaunoda kuwana mumwedzi mitanhatu kusvika gumi nemiviri inotevera maererano nekumhanya kwako, mhasuru, kutsungirira, simba, uremu, uye nhanho yekusimba kwese?

Kana uchinge watsanangura zvinangwa zvako uye ruzivo, tsvaga maitiro ekurovedza muviri aungade kuedza (paInternet, mubhuku kana magazini, kana kubva kune nyanzvi yekugwinya), uyezve yave nguva yekushandisa FITT Principal kuti inyatso. gadzirisa chirongwa ichi kuti chikwanise zvaunoda.

Ndeipi iyo FITT Musimboti?

FITT inomirira:

Fchinodiwa: Kakawanda sei maunorovedza muviri

Inikusimba: Kushanda kwako kuchave kwakaoma sei

Type: Ndeapi maexercise auchazoita

Time: Kushanda kwako kunotora nguva yakareba sei

Chimwe nechimwe chezvinhu zveFITT zvinoenderana, zvichireva kuti kuwanda kwebasa rako kunoenderana nemhando (cardio vs. zviyero), nepo kusimba uye nguva zvichatsamira pahuwandu, zvichingodaro. Zvino ngatitarisei zvakanyanya pane chimwe nechimwe chezvikamu izvi.

Frequency

Kangani iwe unoshanda kunze muvhiki zvinoenderana nehuwandu hwezvinhu, zvinosanganisira:

Zvinangwa zvako. Kana chinangwa chako chiri chekudzikisa huremu, ungangoda kudzidzira kusvika kashanu pasvondo, nepo kana chinangwa chako chiri chekuchengetedza hutano, iwe ungangoda kudzidzisa katatu kana mana nguva pasvondo.

Mhando yekudzidziswa kwaunoita. Zvinokurudzirwa kuti usiye zuva rimwe pakati pekurwisa kudzidziswa kwekurovedza muviri kubvumidza mhasuru nguva yekuzorora nekugadzirisa, nepo moyo wemutsinga kurovedzwa uchigona kuwanda.

Kangani iwe uchakwanisa chaizvo kuita maekisesaizi? Kana iwe uchida kuita cardio kudzidziswa kuti uderedze huremu asi yako purogiramu kana hutano hwemuviri zvinokutadzisa kubva kuzviita kune yekurovedza kashanu pavhiki, ungangoda kuwedzera kusimba uye / kana iyo nguva yaunoshandisa pane isinganyanye kurovedzwa uye kuvaka kubva ipapo.

Kusimba

Izvi zvinotarisa kumhanya kana kure kwaunofanira kumhanya, mangani ma reps aunofanirwa kuita, uye / kana kuti kurema kwako kuramba kunofanira kunge kuri. Kuomesa kwaunoita iwe pachako panguva yebasa kunobva pane:

Chiyero chako chekusimba. Ita shuwa yekuchengeta ziso kurova kwemoyo wako panguva yekurovedza muviri, kunyanya kana uchiedza maitiro matsva. Ziva yako yakanyanya kurovera kwemoyo uye yako yekuvavarira yemoyo (50 kusvika 70 muzana yeako akanyanya moyo wako) uye namatira kune ino yakachengeteka nzvimbo. Chero zvakaderera zvinoreva kuti hausi kuwedzera kusimba kwako kana kuderedza uremu, uye chero yakakwirira inogona kureva kuti uri kuisa yakawandisa kumanikidza pamuviri wako.

Zvinangwa zvako. Kurera huremu, kutsungirira kudzidziswa, kana kudzidziswa kwesimba kunoda kukwidziridzwa-kwakanyanya kurovedzwa pane yekuchengetedza Workout.

Rudzi rwekudzidzisa kwaunoita. Iko kusimba kweako cardio Workout kunogona kuchinjwa nekushandura kumhanya, kureba, uye kuomarara chinhanho kana kurerekera kwebasa rako, nepo kuramba kwekudzidzira kudzidzisa kunogona kuchinjwa nekuchinja huwandu hwehuremu hwaunosimudza uye kangani kudzokorora iwe kwaunopedzisa.

The frequency of your workouts. Zvichienderana nehurongwa hwako uye zvinangwa, unogona kusarudza kudzika-kusimba kurovera kashanu kana katanhatu pavhiki kana kukwidziridzwa-kwakanyanya kurovedzwa kushoma.

Type

Nepo zvese zvimwe zvinhu zvichinyanya kutsamira pachinhu ichi, kusarudza mhando yemitambo yaunoita panguva yako yekurovedza muviri (yemoyo kana yekudzidzira kudzidzisa) zvakanyanya zvinoenderana nezvinangwa zvako zvemuviri.

Kuramba kudzidziswa inowanzo tarisa kune avo vanoda kuwedzera simba uye mhasuru toni uye inosanganisira kusimudza uremu uye zvekare maekisesaizi senge squats, pushups, sit-ups, dhonza-kumusoro etc.

Cardiovascular training inoshandiswa kuzadzisa zvibodzwa zvakaita sekudzikisa uremu kana kudzidzira kutsungirira uye inotarisa pane zviitwa zvinowedzera kurova kwemoyo, sekumhanya, kuchovha bhasikoro, kushambira, kukwasva, kukwira makwiza nezvimwe.

Yakasanganiswa kudzidziswa, iyo inosanganisa cardio uye kuramba Workouts, yakanakira kuvandudza kusimba kwese uye/kana kudzidziswa kwemumwe mutambo.

Nguva

Iyo nguva yenguva yaunoshandisa pane yega yega yekurovedza muviri inoenderana zvakanyanya nezvimwe zvese zvinhu zvatakurukura pamusoro.

Mhando yekudzidziswa. Kushanda kweCardio kunowanzo reba kupfuura kuramba kushanda. Chikamu che cardio chinofanira kutora maminetsi makumi maviri kusvika makumi matatu uye zvinogona kutora maawa akati wandei (kumhanya kwenguva refu kana kuchovha bhasikoro, semuenzaniso), nepo kuramba kwekurovedza muviri kazhinji kuchipedza maminetsi makumi mashanu kusvika makumi matanhatu.

Chinangwa. Pachave nekujeka kuve nemusiyano muhuwandu hwenguva inopedzerwa pakudzidziswa marathon kana ichienzaniswa nekurovedza muviri kune chinangwa chekuchengetedza general fitness level.

Kuwedzera uye kuwanda. Sezvambotaurwa, unogona kusarudza kureba, kudzika-kusimba maekisesaizi pane mapfupi, epamusoro-kusimba maekisesaizi. Zvakafanana zvinoenda kune frequency; Iwe ungangoda kudzidzisa kureba kwemazuva mashoma kana kuita pfupi yekurovedza mazuva ese.

Maitiro Ekuisa iyo FITT Musimboti Mukuita

Ngatitarisei zvinangwa zvitatu zvakajairika kuti tione kuti FITT Principle inogona kushandiswa sei kubatsira kuizadzisa nekukurumidza.

Chinangwa 1: Wedzera simba uye kutsungirira kana kunatsiridza tsandanyama toni

Kakawanda: Matatu kana mana ekumisikidza kudzidziswa zvikamu pavhiki pamazuva asiri akateedzana (kusiya zuva rekuti mhasuru dzako dzizorore nekugadzirisa) zvakanakira kuzadzisa izvi zvinangwa.

Kusimba: Kana uchitanga kunze, tarisa kwete anopfuura matatu seti e8 kusvika gumi reps (iwe urikungoda kungosvina yekupedzisira rep yega seti). Paunenge iwe wawana muviri wako uchigona kubata mutoro, unogona kuwedzera mutoro zvishoma kana Push kusvika gumi nemaviri reps seti imwe neimwe.

Type: Kuramba kudzidziswa kunosanganisira chero kurovedza muviri kunodzokorodza uye kudzikamisa yakanangwa mhasuru kana mhasuru boka, kusanganisira kusimudza uremu uye muviri uremu zviitwa senge pushups, squats, mapapu, uye mapuranga.

Nguva: Nyanzvi dzinokurudzira kuchengeta kuramba kudzidzisa mashandiro akapfupika-makumi mashanu kusvika makumi matanhatu maminetsi max. Kana iwe uchishanda nesimba rakakodzera, chero nguva yakareba kupfuura iyi inogona kudzidzisa mhasuru, izvo zvinogona kukudzosera kumashure mukuwana simba.

Chinangwa 2: Kuvandudza Aerobic Fitness uye / kana Speed ​​​​uye Endurance

Kakawanda: Kudzidziswa kwemoyo nemoyo ndiko kugona kwakanyanya kuita izvi zvinangwa, uye kuwanda kunogona kutangira pamazuva maviri kusvika manomwe pavhiki.

Kusimba: Kamwe zvakare, kusimba kwako kunoenderana neyakagwinya nhanho yako. Chengetedza kurova kwemoyo wako mukati meako tarisiro renji (50 kusvika 70% yeako akanyanya moyo rate) kuti uwane mhinduro pasina njodzi. Chiyero chemoyo chekutarisa chinoita kuti zvive nyore kuteedzera kusimba kwako, asi iwe unogona kuzviita nenzira yechinyakare zvakare:

1. Sarudza yako yakanyanya kurova kwemoyo (MHR). Fomula inowanzo shandiswa inobvisa zera rako kubva pa220, asi kutsva kutsva kubva kuNorthwestern Medicine muChicago inoti kuverenga MHR yemukadzi kwakaoma zvakanyanya: 206 kubvisa 88 muzana yezera remukadzi. Mukadzi wemakore makumi matatu nemasere MHR, semuenzaniso: 206 - (0.88 x 32) = 178 kurova paminiti (BPM).

2. Wedzera MHR yako ne0.7. Mumuenzaniso wedu: 178 x 0.7 = 125. Izvi zvinoreva kuti mukadzi ane makore makumi matatu nemaviri anoda kuvandudza kugwinya kweaerobic anoda kurovedza muviri pa125 BPM kuti ashande munzvimbo kwayo.

Type: Kudzidziswa kwemoyo kunogona kuva chero chinhu chinowedzera kurova kwemoyo kwenguva yakareba, kusanganisira kumhanya, kumhanya, kuchovha bhasikoro, kushambira, kukwira, kana kukwasva.

Nguva: Vavarira kwemaminetsi makumi maviri kusvika makumi matatu pachirongwa. Sezvo nekudzidziswa kwesimba, haudi kuzviwedzeredza. Panzvimbo pekuenda kunze kwemaawa maviri ejog, tarisa pakushanda munzvimbo yako yemoyo chiyero zone kusvika pamaminitsi makumi mana panguva uye iwe uchaona mibairo mikuru.

Chinangwa 3: Deredza uremu

Kakawanda: Kurera huremu kunoda maitiro ekudzidzira ayo achizokubatsira kupisa akawandisa macalorie ayo akamedzwa zuva rega rega. Zvichienderana nechinangwa chako, zvingave zvichidikanwa kuti utoreshe chero kupi kubva katatu kana katanhatu pavhiki, asi mutemo wakanaka wechigunwe une mana evhiki ekurovedza muviri.

Kusimba: Yakakwira-simba remwoyo kurovedza muviri kwakanakira kurasikirwa kwemafuta.Edza kuchengetedza kurova kwemoyo wako muchikamu chepamusoro cheiyo target moyo rate zone (60 kusvika 70% yemakox), uye kuti uwane mhedzisiro, batanidza cardio yako neimwe yekudzidzira kuramba kuti utore nzvimbo dzine chinetso.

Type: Sezvambotaurwa pamusoro apa, kurasikirwa uremu kunoda kutarisisa pamitambo yemoyo sekumhanya uye kuchovha bhasikoro, nerutsigiro kubva pakurwisa kudzidziswa senge mapuranga uye squats-zvakare yakanakira kupisa macalorie uye toning nzvimbo dzine chinetso.

Nguva: Izvi zvinoenderana nehutano hwako uye kusimba kwekudzidzira kwako. Iwe unofanirwa kuvavarira kuwedzera nguva uye kusimba kwekushanda kwako sezvo mazinga ako ekusimba anokwira.

Nei iyo FITT Nheyo yakakosha Kune Vakadzi

FITT inopa izvo zvivakwa zveiyo yakakwana optimout yekudzidzira maitiro. Zvirongwa zvakawanda zvekudzidzisa zvaunazvo zvakagadzirirwa nevarume mupfungwa, asi kunze kwezvinangwa zvakasiyana (kusimbisa uye toni vs. bulk up), miviri yedu inogadzirisawo maitiro ehutano pane imwe chiyero kune varume. Semuenzaniso, vakadzi kazhinji vari nani pakujairira kutsungirira ukuwo varume vachiona zviri nyore kuwedzera kumhanya. Naizvozvo iyo FITT Misimboti inogara ichidikanwa kuti uve nechokwadi chekuti tinokwanisa kuchinjisa kurovedza kwedu kune kusimba uye kuwanda uko miviri yedu inogona kubata. Kunyangwe zvauri kuyedza kuzadzikisa kana kuti zvinangwa zvako zvinoshanduka sei pamusoro penguva-toning kumusoro, kugadzirisa simba, kumhanya, kana kutsungirira, kana kurasikirwa uremu-iwe unogona kugara uchishandisa iyo FITT Musimboti kuti urambe uri munzira.

Ongororo ye