Maximum cardio

Zvemukati

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Kana wanga uchitevera chirongwa chedu checardio kwemwedzi miviri yadarika, watobata makiyi ekupisa macalorie akawanda nekuedza kushoma. Muchikamu chaApril naMay chechirongwa ichi chinofambira mberi chakagadzirwa naTom Wells, P.E.D.F.S.M., iwe wakavaka mafuta-anopisa aerobic base uye ukawedzera simba rako remwoyo uye simba (uye nekudaro, kugona kwako kwecalorie) nehurongwa hwedu hwega hwekurovedza muviri. Iwe zvakare wakakwidziridza yako aerobic chiitiko nekureruka kwakawanda muhuwandu hwezviitiko zvezuva nezuva zvaunoita - kupisa anenge mazana masere nemakumi mashanu emamwe macalorie vhiki rega rega pasina kushanda kunze.

Mwedzi uno, iwe uchaita imwe shanduko isinganzwisisike mune yako regimen regimen kuti ubudise mibairo mikuru, uchitarisa mukunyatsosimudzira kutsungirira uye simba repasi-remuviri kune rakatokwira koriori kupisa pamwe nekushomeka kusingaonekwe. Iwe zvakare ucharamba uchisimudza izvo zvemazuva ese emararamiro zviitiko, kudzoreredza mafambiro ayo akakubira zera ree-mail, drive-through uye dishwashers kubva kwauri. Ndiyo yekupedzisira Cardio Push, saka enda kune imwezve mwedzi wesimba-kuputika, simba-rinosimudzira, rakanyanya koriori kupisa.

CHIRONGWA

Zvinoshanda sei

Sezvakangoita mwedzi miviri yadarika, uchaita marudzi matatu ekurovedza muviri muchirongwa ichi, akagadziridzwa kubva kuchirongwa chinofambira mberi che "systems training" chakatanga kugadzirwa neexercise physiologist Jack Daniels, Ph.D. Iyo hurongwa hwakatsanangurwa muCardio Calendar uye Workout Kiyi pane anotevera mapeji. (Cherechedza: Kana wakapotsa mwedzi miviri yadarika, tapota zadzisa zvirongwa zviviri izvozvo usati wafambira mberi kune ino.*) Pamaekisesaizi ega ega, edza kumhanya kana kufamba panze, kushambira kana kushanda uchigadzira midziyo yemoto (seta michina pamawoko kuitira kuti ugone gadzirisa kusimba). Iwe uchave nezuva rimwechete rekuzorora svondo rega rega, pamwe neMararamiro (S) mazuva auchapisa macalorie nezviitiko zvemazuva ese.

Dziisa

Tanga kudzidzira ne5-10 maminetsi echiedza cardio chiitiko, senge nyore, kukurumidza kufamba.

Kutonhora-pasi

Ive neshuwa yekupedzisa yega yega yekurovedza muviri nekutambanudza chikamu. Tambanudza ako ese makuru mhasuru mapoka, akabata yega yakatambanudzwa kwemaminetsi gumi nemashanu kusvika makumi matatu pasina kubhowa.

Kutanga sarudzo

Kana iwe uchinetseka kuita iyo yakakwira-yakasimba nguva pane Endurance Booster uye Power Blaster mazuva, dzikisa iyo RPE (ona chati pazasi) mune yega yega Workout nepfungwa imwe; kuderedza urefu hwenguva dzebasa; kana, wedzera hurefu hwenzvimbo dzekuzorora.

Yepamberi sarudzo

Wedzera imwe kana maviri mamwe mapindiro kune yako Power Blaster Workout, uchiita 2-4 maminetsi kuRPE 8-9 uye yakaenzana nhamba yemaminetsi kuRPE 5-6.

Simba

Ita zvikamu zviviri zvemasimba emuviri pavhiki pamazuva maviri aunoita cardio workouts, sezvinotsanangurwa mu "Supersculpt Muviri Wako." Wedzera ZVIMWE ZVINONYANYA KUNA IZVI

chiyero CHEKUITA ZVINOITWA (RPE)

Shandisa iyo RPE chiyero kuti ufungidzire kusimba kwesangano rako rekudzidzira. Heano matsanangurwe mana mazinga.

RPE 3-4 Nyore kuenzanisa; iwe unofanirwa kugona kuchengetedza iri nhanho uye kuenderera mberi nekukurukurirana uine mashoma mashoma.

RPE 5-6 Pakati; unogona kuchengetedza iyi nhanho uye kuita hurukuro nekuedza.

RPE 7-8 Zvakaoma; kuchengetedza iyi nhanho uye kuita hurukuro zvinoda kumboshanda nesimba.

RPE 8-9 Kuedza kukuru; hauzokwanisi kuchengetedza iyi nhanho kwemaminetsi anopfuura 3-4; hapana-yekutaura nzvimbo.

CARDIO CALENDAR

June 1: UPENYU

June 2: SIMBA BLAST

June 3: UPENYU

Chikumi 4: OFF

June 5: BASE MUVAKI

June 6: UPENYU

June 7: UPENYU

Chikumi 8: KUSHINGAIRA KUSIMBISA

June 9: MAPENYU

June 10: SIMBA BLAST

Chikumi 11: UPENYU

June 12: KUBVA

June 13: BASE BUILDER

June 14: MAPENYU

June 15: SIMBA BLAST

June 16: UPENYU

June 17: BASE MUVAKI

June 18: MAPENYU

June 19: SIMBA BLAST

Chikumi 20: UPENYU

June 21: KUBVA

Gumiguru 22: KUSHINGAIRA BHOSHA

June 23: UPENYU

Chikumi 24: SIMBA YEMAHARA

Chikumi 25: UPENYU

June 26: KUBVA

June 27: BASE BUILDER

Chikumi 28: MAPENYU

June 29: SIMBA BLAST

June 30: UPENYU

KUSHANDA KUSHANDA

BASE BUILDER

Nhasi, pisa makoriyori mazhinji kuita rakadzikama-nyika basa rekuvaka yako aerobic fitness base. Ita maminitsi makumi matatu nemakumi matatu nemashanu ekumhanya, kufamba, kutsika kana chero mhando yechiitiko chinoramba chichienderera paRPE 5-6 (ona iyo RPE chati pazasi). Macalorie akapiswa: 300-385**

Kutsungirira BOOSTER

Nhasi, ita nguva refu yebasa repamusoro-soro, uvandudze kugona kwako kuchengetedza mwero wakaomesesa wekurovedza muviri kuti ugone kupisa macalorie mumabasa ako nekuedza kusingaonekwe. Ita zvikamu zviviri zvemaminitsi gumi paRPE 7-8, wakaparadzaniswa neminiti imwe ye "kushanda" kupora (zvichireva kuti ichiri chinetso) kuRPE 5-6, kwekudzidzira kwemaminetsi makumi maviri nerimwe. Macalorie akapiswa: 270

SIMBA BLASTER

Mwedzi uno simbiso iri pakuvandudza simba rako rekugara mukushanda kwako uye kupa muviri wako wepasi simba. Alternate 2- to 4-minute intervals paRPE 8-9 ne "kushanda" kupora nguva dzehurefu hwakafanana paRPE 5-6 yenguva yakazara yekurovedza muviri yemaminetsi makumi matatu. Macalorie akapiswa: 340

UPENYU

Nhasi, tora yako yese kurovedza nenzira yehupenyu maitiro. Mwedzi wapera, iwe wakaedza nhanho zviuru gumi nezviviri pazuva; mwedzi uno, pfura nhanho 12,000 pazuva. Dzimwe pfungwa dzekuti ungaita sei: Shambidza mota yako, famba kuenda kunodya masikati newaunoshanda navo, gadziridza midziyo yako. (Kuti uwane mamwe mazano, ona mapurani eApril naMay's cardio. (Pese paunoita maminetsi mashanu echiitiko, zvipe pfungwa. Vavarira kuwana makumi maviri neshanu mapoinzi mudanda rako mazuva ese eLife.) Macalorie akapiswa: 325

Kufungidzira kweCalorie kunoenderana nemukadzi wepondo mazana mana.

Tarisa uone yedu maKarori Akatsva chishandiso kuti uzive kuti uri kuita sei pane yako ine hutano kudya uye kugwinya chirongwa!

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