Nyowani Yemoyo Rate Calculator Fomura Inokubatsira Iwe Zvakaringana Target Yako Inonyanya Kubudirira Workout Maitiro

Zvemukati

• Ongororo ye

Isu tinoshandisa nhamba dzakawanda pajimu-reps, seti, pondo, mileage, nezvimwewo. Imwe yaungangove isina kufona pareg? Kurova kwemoyo wako kwakanyanya. Yako yakanyanya moyo chiyero kuverenga (MHR) yakakosha zvakanyanya nekuti inokubatsira iwe kuona yakanyanya kurovedza muviri kusimba kwechero kurovedza muviri kwauri kuita. Kwemakore, isu takashandisa fomura "220 - zera" kuverenga MHR, ndokuwedzera MHR nemamwe maperesenti kuona yakaringana chiyero chemwoyo "nzvimbo" dzekushandisa mukati:

• 50 kusvika 70 muzana (MHR x .5 kusvika .7) yekudzidzira nyore
• 70 kusvika 85 muzana (MHR x .7 kusvika .85) yekurovedza muviri kuri pakati nepakati
• 85 kusvika 95 muzana (MHR x .85 kusvika .95) yekurovedza muviri kwakanyanya kana kudzidzira nguva

Asi, semafomula ese, iyo 220 - zera formula ingori fungidziro uye tsvagiridzo yazvino iri kuratidza kuti haina kunaka.

Nzira chete yekunyatsoziva kuti maverengero emwoyo wako ndeyei, ndeyekuiedza murabhoritari. Sezvo izvi zvisingaite kune vanhu vazhinji, tinoda kukupa zvirinani maturusi ekubatsira kuona yako kurovedza muviri kusimba. Iko kusanganiswa kweanotevera matipi emafitness kunofanirwa kukubatsira iwe kuziva kuti uripi paunenge uchishanda uye kwaunoda kuve. (P.S. Tarisiro Yehupenyu Hwako Inogona Kugadziriswa neTreadmill here?)

1. Taura bvunzo maitiro ako ekurovedza muviri. Iyi inzira yakapusa-nyore yekuziva kusimba kwako.

• Kana iwe uchikwanisa kuimba, uri kushanda padanho riri nyore kwazvo.
• Kana uchikwanisa kuramba uchikurukurirana neshamwari, kazhinji unenge uchishanda pamwero uri pakati nepakati. Kana iwe uchikwanisa kutaura chirevo kana zvakadaro panguva uye kuchengetedza hurukuro kuri kunetsa, wave kusvika padanho rakaomarara.
• Kana iwe uchikwanisa chete kubuda izwi kana maviri panguva uye hurukuro haigoneki, uri kushanda nesimba rakaoma kwazvo (senge uri kuita nguva).

2. Sarudza chiyero chekuonekwa kwekuedza (RPE) mumitambo yekudzidzira. Isu tinoshandisa iyi gauge kazhinji mu Chimiro. Kufanana nemuedzo wehurukuro, zviri nyore kwazvo kushandisa kune yako Workout. Nepo paine zviyero zvakati wandei zvinotsvakurudzwa nevatsvakurudzi, tinoda chiyero che1-10, apo:

• 1 akarara pamubhedha kana pasofa. Iwe hausi kuita chero kuedza.
• 3 ingave yakaenzana nekufamba kuri nyore.
• 4–6 kuedza kuri pakati nepakati.
• 7 yakaoma.
• 8-10 ndiyo yakaenzana nekumhanya kwebhazi.

Unogona chete kutsigira 9-10 ye zvikuru nguva pfupi.

3. Shandisa karukureta yekurova kwemoyo mumiitiro yako yekurovedza muviri. Kuchengeta mupfungwa kuti mafomula mazhinji emoyo ane muganho wakakura wekukanganisa, fomula imwe inoita kunge yakajeka, sekureva kwaJason R. Karp, chiremba wezvekurovedza muviri uye mudzidzisi anomhanya muSan Diego, ndeye 205.8 - (.685 x zera) . Muenzaniso Kana iwe uine makumi matatu nemashanu, yako yakanyanya kuverenga yemoyo uchishandisa fomula iyi ingave 182.

Shandisa musanganiswa wenzira dziri pamusoro kuti uone kusimba kwako kwekurovedza muviri uye uchawana zvirinani, zvinobudirira kurovedza muviri nguva nenguva.

Ongororo ye