Zvakaipa here Kuita Saizvozvowo Workout Mazuva ese?

Zvemukati

• Iwe Unogona Kuita Izvo Zvakafanana Cardio Workout Mazuva ese?
• Iwe Unogona Kuita Savo Simba Rakajairika Mazuva ese?
• Ongororo ye

Kana zvasvika pakushanda kwemazuva ese, vanhu vazhinji vanowira mune chimwe chezvikamu zviviri. Vamwe vanofarira kuzvisanganisa: HIIT rimwe zuva, kumhanya rinotevera, uine mashoma barre makirasi akakandwa mukati meyero yakanaka. Zvimwe zvisikwa zvetsika: Kushanda kwavo kwakatarisika zvakafanana-zvemukati kuchovha, kusimudza uremu, kana iyo yoga-zuva nezuva, mwedzi nemwedzi. (Kuti ive yakarurama, kune zvigadziro kune zvose zviri zviviri: Ichi ndicho chikonzero mumwe munyori anoti haazombofi akazvipira kune rumwe rudzi rwekudzidzira, uye mumwe anoti unofanira kurega kuedza kuzviita zvose.)

Asi chero nyanzvi yehutano inokuudza kuti ndivo vekare vanokohwa mabhononi chaiwo ekurovedza muviri. Uye zvidzidzo zvinotsigira chokwadi chekuti kurovera kunonetsa muviri wako munzira nyowani nekufamba kwenguva ndiko kunonyanya kubatsira. Asi mamwe emhando dzakakurumbira dzekurovedza muviri: mujaho wemumugwagwa, kukwasva, uye kuchovha bhasikoro kunodzidziswa izvo zvakati kana zvishoma zvinotaridzika zvakafanana-saka kunamatira neiyo imwechete yekurovedza muviri. nokusingaperi chinhu chakanaka? Mhinduro yacho yakaoma, saka takachera mukati kuti tiputse zvinhu. (Wakaramba wakanamatira? Edza Plateau-Busting Maitiro Ekutanga Kuona Mhedzisiro kuGym.)

Iwe Unogona Kuita Izvo Zvakafanana Cardio Workout Mazuva ese?

Kana iwe uchigara uchienda mukamuri yekuchovha bhasikoro mazuva matatu pavhiki kana uri kurovedzwa kwehafu-yemarathon, uri kunyatso kukohwa mabhenefiti eakajairwa cardio, seyakavandudzwa hutano hwemwoyo, hwakavandudzwa hunyanzvi mumuviri wako wepasi tsandanyama, uye mamwe akapiswa macalorie, anodaro Kyle Stull, weNational Academy yeMitambo Mushonga-akasimbiswa mudzidzisi uye nyanzvi yekuvandudza mashandiro.

"Kudzokorora kushanda haisi pfungwa yakashata, kunyanya kana uchifarira zvauri kuita," Stull anotsanangura. Uye tsvagiridzo inoratidza kuti kunakidzwa ndicho chimwe chezvikonzero zvinoita kuti vanhu varambe vachirovedzera muviri. Kana vanhu vachinge vawana iko kurovedza kwavanoda-kumhanya, kukwasva, kana kushambira-ivo vanozomanikidzwa kusvetuka zvikamu zvishoma kuitira "kuzvishandura." (Ingobvunza chero mumhanyi nei ivo kwete suwa jog yezuva nezuva.) Uyezve, kumwe kudzokorora kunodiwa kuti uwane hunyanzvi hutsva. "Kana uine chinangwa chekuva nani pane chimwe chinhu, saka unofanira kuchidzokorora," Stull anowedzera. Mushure mezvose, hapana munhu anoedza mujaho wekumhanya pasina kuita imwe refu kumhanya pamberi (tinotarisira).

Dambudziko chete: Muviri wemunhu inyanzvi pakujairisa. "Chero chipi zvacho chinokumbirwa kuti muviri udzokorore, chinozonyatsoshanda pachiri," Stull anotsanangura. "Mushure memwedzi mishoma, unogona kuramba uchinzwa mabhenefiti epfungwa, asi kwete izvo zvakakosha panyama." Dudziro: Iyo yaimbove yakakura macalorie-kupisa Workout inogona kunge isingaite nani kupfuura avhareji kufamba, Stull anodaro.

Shandura: Kuti udzivise kukwira uye uenderere mberi nekuvandudza kutsungirira kwako, sanganisa cardio yako kuitira kuti usaite zvakafanana chaizvo kurovedza muviri mazuva ese. Nzira yakapusa yekuita izvi: Tevedza FITT musimboti (uyo unomirira kuti frequency, intensity, time, and type), anopa zano Jacqueline Crockford, nyanzvi yokurovedza muviri paAmerican Council on Exercise. Ita imwe yeanotevera matanho pavhiki.

Kutanga, wedzera kuwanda kwekudzidzira kwako. Semuyenzaniso, kana wanga uchichovha bhasikoro mazuva matatu pasvondo, bump kuti kanosvika kana pasvondo (ita shuwa kuti unobvumira zuva rimwechete rekuzorora svondo rega rega). Zvadaro wedzera time-kana nguva-yechikamu chako. Kana wanga uchirovedza kwemaminitsi makumi matatu, wedzera pamashanu kana gumi maminetsi. (Yakadzvanywa kwenguva? Dzidza maitiro ekuita Yako Cardio Workouts Iome (Kwete Yakareba).)

Tevere, wedzera iyo isimba, iro rinogona kuyerwa nenzira kwayo zvakanyanya nekurova kwemoyo. Kana wanga uchishanda pa70 muzana yehuwandu hwemoyo wako (MHR), somuenzaniso, wedzera kusvika 75 muzana. Yekucheresa yemoyo yekutarisa ichauya inobatsira pano, asi iwe unogona zvakare kuona yako yakanangana nemoyo kurovera nediki diki remasvomhu:

1. Bvisa zera rako kubva pa220 kuti uwane MHR yako. (Kana iwe uine makore makumi matatu, MHR yako ndeye 190.)

2. Wedzera chiverengo ichocho ne0.7 (70 muzana) kuti uone mugumo wezasi kwenzvimbo yauri kunanga. Wobva wawedzera ne0.85 (85 muzana) kuti uone magumo ekumusoro enzvimbo yako yaunoda.

3. Kuti uone kurova kwako paminiti (BPM) panguva yekurovedza muviri, tora kupuruzira kwako mukati mechanza chako, pedyo nechigunwe chako chikuru. Shandisa iwo matipi ezvigunwe zvako zvekutanga kutsikirira zvishoma pamusoro pemidziyo yeropa. Verenga yako kurova kwemasekonzi gumi uye wande nematanhatu kuti uwane maheats ako paminiti (BPM). Kana mabheti ako akaenzana ne70-muzana mucherechedzo, gadzirisa yako kurovedza muviri kuti usvike kumagumo ekumusoro enzvimbo yako yekuvavarira.

Pakupedzisira, edza kushandura cardio yako yenguva dzose yekusarudza nemhando yakasiyana yekufamba. . Semuenzaniso, panzvimbo yebhasikoro, edza kumhanya, kushambira, kana chimwe chinhu chinoshandura kufamba zvachose, sekutamba cardio, kamwe pavhiki.

Iwe Unogona Kuita Savo Simba Rakajairika Mazuva ese?

Simba rekudzidzisa vanozvipira vanozivikanwa nekutevera hurongwa hwese pese pavanopinda mukamuri yekuremera. Heano mamwe emashoko akanaka kune izvo zvisikwa zvetsika: Simba maitiro anofanirwa kudzokororwa kwenguva yakati kuti ubudirire, Stull anodaro. Muchokwadi, kana uchangotanga maitiro matsva, pane mabhenefiti makuru mukuita chinhu chimwe chete nguva dzose, anodaro Darryn Willoughby, Ph.D., chiremba wefiziositi uye purofesa paBaylor University. Izvi zvinodaro nekuti mumavhiki ekutanga mana kusvika matanhatu, kuvandudzwa kwauchasangana nako kunonyanya kuve neurological-uropi hwako huri kudzidza kunyatsoita basa rekutora tsandanyama dzako kuti upedze kufamba. (Zvisinei, hazvireve kuti unofanira kunge uchiita maekisesaizi mamwe chete zuva rega rega. Tarisa svondo rino rakanyatsokwana remaekisesaizi ezvirongwa zvehurongwa.)

Chikamu chakashata: Izvi hazvireve kuti zviwedzere kukura kwemhasuru (zvakadaro). "Nguva yakanaka yekutarisira kufambira mberi inoonekwa masvondo gumi nemaviri kusvika gumi nematanhatu, asi inosiyana nemunhu uye kusimba kwekudzidziswa," Willoughby anowedzera. Ndicho chikonzero iwe usingadi kurega mwedzi muchirongwa chekudzidzisa simba idzva nokuti hausi kuona "migumisiro" mugirazi. Kana iwe uri kutanga chirongwa chitsva, zvipira kune iyo 12-vhiki yenguva. Asi mushure meizvozvo, sezvo muviri wako uchienderana nemaitiro, iwe unozofanirwa kusiyanisa chirongwa chako kuti uenderere mberi nekukohwa mabhenefiti uye kuramba uchiona mhedzisiro, Willoughby anodaro.

Shandura: Kutanga, shandura simba rako rinofamba. "Iko kusimba uye huwandu hwekudzidzira hunofanirwa kudzokororwa kusimudzira simba, asi sarudzo yekurovedza muviri inogona kusiyaniswa," anotsanangura Stull. "Semuenzaniso, unogona kuwedzera simba repasi nemuviri nekusvetuka, kuuraya, kana kuita mutsindo wegumbo," anodaro Stull. "Zvese zvinoda kuti mhasuru dzishande nenzira yakafanana, asi dzichava dzakasiyana nehurongwa hwekutyaira." Zvinorevei izvi: usaite zvakafanana simba rekurovedza muviri mazuva ese.

Willoughby anobvuma. Kunyangwe paine mafambiro akawanda ekushanda mhasuru dzechifuva-kubva pakusundidzira kuenda kubhenji rekudhinda-izvo hazvireve kuti chero kufamba kuri nani pane kumwe. Muchokwadi, ingangove iri nani zano rekuchinja maekisesaizi nguva nenguva kuitira kuti ushande mhasuru pane imwe kona yakati siyanei, iyo inobatsira kuvandudza tsandanyama kugadzirisa (uye kukura) nekufamba kwenguva. .

Nzira yekupedzisira yekugona kushandura simba rako rekuita basa: rudzi rwechirongwa chinonzi non-linear periodization, kudzokorora maekisesaizi akafanana asi kusiyanisa kusimba (huwandu hwehuremu hunoshandiswa) uye vhoriyamu (reps uye seti), Stull anodaro. Semuenzaniso, kana uri kudzidzira neMuvhuro, Chitatu, neChishanu, unogona kuita Muvhuro zuva rinorema rine vhoriyamu shoma, Chitatu zuva rine mwero rine huremu huri pakati nepakati uye vhoriyamu, uye Chishanu zuva rakareruka rine vhoriyamu yakakwirira. Zvidzidzo zvinoratidza kuti iyi inzira huru yekuwedzera simba yakaratidzirwa kuve inobatsira kupfuura kuita chaiko tsika imwechete kakawanda. (Tine inotyisa 4-Svondo Kurema Kuronga Chirongwa cheVakadzi kuti utange.)

Ongororo ye