Zvakanakira Kudzingisa Kuita Maekisesaizi uye Maitiro Ekuiwedzera Iko kune Yako Workout

Zvemukati

• Chii chinonzi chiito chakasimba?
• Kurovedza muviri kunonetsa vs. kurovedza muviri zvine mwero
• Zvakanakira kurovedza muviri zvine simba
• Maitiro ekuyera kurovedza muviri
• 1. Yako kurova kwemoyo
• 2. Muedzo wehurukuro
• 3. Chiyero chekuona kushanda (RPE)
• Maitiro ekuwedzera ane simba basa kune yako Workout
• Matipi ekuchengetedza
• Tarisa nachiremba wako
• Vaka kusimba zvishoma nezvishoma
• Usakanganwa nguva yekudzoreredza
• Ramba uine hydrated
• Chinokosha

Kunyangwe iwe uchirova pabani rekurovedza muviri kana iwe watogadzirira kukwidziridza zvinhu notch, uchiwedzera kurovedza muviri kwakanyanya - inozivikanwawo seyakanyanya-kurovedza muviri - kune yako kugwinya maitiro ndiyo imwe nzira yekuwedzera yako calori kupisa, kunatsiridza yako hutano hwemwoyo, uye kuwedzera metabolism yako.

Nekudaro, kuti uzviite zvakachengeteka uye zvinobudirira, pane mamwe marongero aunofanirwa kutevedzera. Ramba uchiverenga kuti udzidze zvakawanda nezve mabhenefiti ekurovedza muviri zvine simba uye nemabatiro akachengeteka ekuwedzera kwekushanda kwako.

Chii chinonzi chiito chakasimba?

Kana zvasvika pakurovedza muviri, kusimba kwekushanda kwako nesimba kwakakosha sekureba kwenguva yako yekuekisesaiza. Pakati pese, kurovedza muviri kwakakamurwa kuita zvikamu zvitatu:

• pasi
• zvine mwero
• nesimba kana kunetesa

Kuti chiitiko chive nesimba, unofanirwa kushanda pamakumi manomwe kusvika makumi masere muzana muzana yemoyo wako, maererano neAmerican Heart Association. Mienzaniso yekurovedza muviri zvine simba inosanganisira:

• achimhanya
• kuchovha pa10 mph kana nekukurumidza
• kufamba nekukwidza kumusoro nechikwama chinorema
• tambo yekusvetuka

Kudzikira kusvika pakuenzanisa kurovedza muviri kuri nyore kutsigira kwenguva yakareba kubvira iwe uchishanda pazasi makumi manomwe muzana yemoyo wako wepamusoro uye uye, dzimwe nguva, pazasi peiyo nhanho.

Kuti uwane zvakanaka zvehutano, iyo Panyama Chiitiko Nongedzo yevaAmerica inokurudzira kuti vanhu vane makore gumi nemasere zvichikwira vawane chimwe cheanotevera:

• 150 maminetsi ye zvine mwero-kusimba aerobic chiitiko pavhiki
• 75 maminetsi yeakasimba aerobic chiitiko pavhiki
• mubatanidzwa wemhando mbiri idzi yebasa yakapararira muvhiki rese

Kurovedza muviri kunonetsa vs. kurovedza muviri zvine mwero

Kuwedzera yako kurovedza muviri kusimba kuri nyore kuita. Iwe unogonazve kutora chikamu mune ako aunofarira zviitiko - kungo wedzera simba rekumhanya.

Imwe yemabhenefiti ekuwedzera kurovedza muviri ndeyekuti iwe unokwanisa kukohwa mibairo yakafanana neyepakati-kusimba kurovedza muviri asi munguva shoma. Nekudaro, kana nguva iri yezvakakosha, kuita kunetesa maminetsi makumi maviri-ekurovedza muviri kunogona kungobatsira sekuita zvishoma nezvishoma maminetsi makumi mana emusangano wekudzidzira.

Heano mimwe mienzaniso ye.

Zvakanakira kurovedza muviri zvine simba

Kunze kwekuita zvakanyanya kushanda, kusimudzira kupisa pamitezo yako yekusimbisa muviri kunogona kubatsira hutano hwako munzira dzakasiyana siyana. Ngatinyatso tarisei zvimwe zvehumboo-hwakavakirwa mabhenefiti ehuremu hwakasimba hwekurovedza muviri.

• Yakakwira calori kupisa. Sekureva kweAmerican Council on Exercise, kushanda kunze kwakanyanya kunoda okisijeni yakawanda, iyo inopisa akawanda macalorie. Izvo zvakare zvinopa kune yakawandisa post-yekurovedza oxygen yekushandisa (EPOC) kana iyo "yekudzoka kwekupedzisira mhedzisiro" iyo inobvumidza iwe kuti urambe uchipisa macalorie kunyangwe mushure mekupedza kushanda. Izvi zvinoreva kuti metabolism yako inogara yakakwidziridzwa kwenguva yakareba mushure mekuita simba rekurovedza muviri.
• Kuwedzera kuonda. Koriori yakakwira kupisa uye yakakwidziridzwa metabolism ichakubatsira iwe kurasikirwa uremu nekukurumidza pane kuita wakaderera- kana wepakati-musimboti kurovedza muviri.
• Kuvandudzwa kwehutano hwemwoyo. Zvinoenderana ne, kukwirisa- uye kuenzanisa-kusimbisa kurovedza muviri kunoratidzika kunge kunopa mukana wakaderera wezviitiko zvemoyo, kunyangwe mune avo vane chirwere chemwoyo. Mwoyo mabhenefiti mabhenefiti anogona kusanganisira kuvandudzwa mu:
  • diastolic reropa
  • kudzora shuga yeropa
  • aerobic chinzvimbo
• Yakagadziriswa mamiriro. Kuwedzera-kusimba kurovedza muviri kunogonawo kuwedzera mafungiro ako. Sekureva kwechidzidzo chikuru chegore ra2015 chakaongorora iyo data yevanopfuura 12,000 vatori vechikamu, vaongorori vakawana chinongedzo chakakosha pakati pekunetsa kurovedza muviri uye mashoma zviratidzo zvekuora mwoyo.
• Njodzi yakaderera yekufa. Sekureva kwegore ra2015, vaongorori vakaona kuti chiitiko chine simba chingave chakakosha pakudzivirira kufa kwekutanga. Chidzidzo, icho chakatevera vanhu 204,542 kweanopfuura makore matanhatu, chakataura kuderera kwe9 kusvika ku13 muzana mukufa kweavo vakawedzera kusimba kwemaitiro avo ekurovedza muviri.

Maitiro ekuyera kurovedza muviri

Saka, iwe unoziva sei zvechokwadi kuti urikurovedza padanho rinotyisa? Ngatitarisei nzira nhatu dzekuyera kusimba kwechiitiko chako chemuviri.

1. Yako kurova kwemoyo

Kuongorora kuwanda kwemoyo wako ndeimwe yenzira dzakatendeka dzekuyera kurovedza muviri. Kudzidzira pamakumi manomwe kusvika makumi masere muzana muzana yemoyo wako wepamusoro unokodzera sesimba rekusimbisa muviri.

Yako yakanyanya kurovera kwemoyo ndiyo inokurumidza moyo wako kugona kurova zvakachengeteka. Kuti uone kuti chiyero chemoyo wako chakadii unofanirwa kubvisa zera rako kubva pa220. Semuenzaniso, kune munhu ane makore makumi mana ekuberekwa:

• 220 bpm (kurova paminiti) kubvisa zera
• 220 - 40 = 180 bpm

Kuti ushande nesimba, unenge uchida kurovedza muviri mukati memakumi manomwe kusvika makumi masere neshanu muzana ezviuru zvemwoyo wako. Semuyenzaniso:

• 180 x 0.70 (70 muzana) = 126
• 180 x 0.85 (85 muzana) = 153

Kune munhu ane makore makumi mana ekuberekwa, akasimba ekudzidzira nzvimbo ndeye 126 kusvika 153 bpm.

Unogona kutarisa kurova kwemoyo wako iwe paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita

2. Muedzo wehurukuro

Iyi ndiyo imwe yenzira dzakareruka yekuyera kurovedza muviri.

• Kana iwe uchiona zvichikuomera kuenderera mberi nekurukurirano, iwe pamwe unenge uchishanda uri nesimba rakasimba kana rinonetesa.
• Kana iwe uchikwanisa kutaura zvakanaka zviri nyore nekumwe kufema, ungangove uchirovedza zvine mwero kumhanya.
• Kana ukaona zviri nyore kuimba zvinonzwika, mamhanyiro ako anogona kunge achinonoka. Kuti uwane mamwe mabhenefiti kubva kune yako yekurovedza muviri, ungangoda kufunga nezve kutora nhanho.

3. Chiyero chekuona kushanda (RPE)

Chiyero chekuona kwakasimba (RPE) chiyero chikamu chekuzviisa pasi chekurovedza muviri.

Paunenge uchishandisa RPE, iwe unoteerera kune yako yekurova kwemoyo, kufema, uye kuneta kwemhasuru, uye kuyera yako yekuyedza nhanho zvichibva pachiyero chinotangira kubva pa1 kusvika pa10. Hapana kushingairira kunotaridzwa se1 uye kwakawanda kuyedza kunoratidzwa se10 .

Kuti chionekwe sechine simba, chiitiko chinofanirwa kusangana kana kupfuudza nhanho ye6 kusvika ku7, inoonekwa seyakaomarara pachiyero cheRPE. Izvi zvinosanganisira kumhanya, kuchovha bhasikoro, kana kushambira. Kumhanya pasina kumira kunoiswa se8 kusvika 9 pachiyero cheRPE.

Maitiro ekuwedzera ane simba basa kune yako Workout

Kuwedzera kuita kunetesa pane yako yekurovedza vhiki nevhiki maitiro kunoda kuronga kwakanyatsonaka. Neraki, zvakawanda zvezviitiko zvaunoita padanho repakati zvinogona kuitwa nyore padanho repamusoro.

Imwe nzira yekubatanidza yakasimba aerobic chiitiko mune yako yekujaira ndeyekuita yakakwira-yakasimba kukwirisa nguva yekudzidzira (HIIT) Workout. Rudzi urwu rwekurovedza muviri runobatanidza kuputika kushoma kwekuita kwakanyanya - kazhinji kunoitwa pamakumi masere kusvika makumi mapfumbamwe muzana ezviuru zvemoyo wako - pamwe nenguva dzekudzoreredza pamakumi mana kusvika makumi mashanu muzana yemoyo wepamusoro.

Kuti uchengetedze danho iri rekudzidzisa, funga zvinotevera 2: 1 basa rekuzorora reshiyo. Semuenzaniso, iyo yekutsika-tsika yekudzidzira kana yekunze inomhanya chikamu inogona kusanganisira:

• inomhanya pa9 kusvika 10 mph kwemaminitsi makumi matatu
• inoteverwa nekufamba pa3 kusvika 4 mph kwemasekondi makumi matanhatu
• kuchinjanisa chiyero chebasa-kuzorora kwemaminitsi makumi maviri kusvika makumi matatu

Kutamba mutambo unokurumidza-kuita senge nhabvu, basketball, kana racquetball ndiyo imwe nzira inoshanda yekuwedzera chiitiko chinonetesa kuhutano hwako. Kubatanidzwa mumakirasi emabhasikoro kana pamakumbo ekushambira ndedzimwe nzira dzekuvaka kurovedza muviri kwakanyanya mukushanda kwako.

Matipi ekuchengetedza

Usati waita kukwirisa pabasa rako, zvakakosha kuti uchengete matipi anotevera ekuchengetedza mupfungwa.

Tarisa nachiremba wako

Kana iwe uine hutano hutano kana iwe usati wave uchishanda kwenguva, ita shuwa kuti unotaura nachiremba wako usati watanga yakakwira-yakasimba maitiro ekurovedza muviri. Chiremba wako anogona kukuraira padanho rakachengeteka rekurovedza muviri kana maitiro ekuwedzera kushanda nenzira yakachengeteka.

Vaka kusimba zvishoma nezvishoma

Kuenda kubva pakadzika- kana pakati nepakati-kusimba kurovedza muviri kuenda kune yakasimba kurovedza muviri kunoda nguva uye moyo murefu. Kunyangwe iwe uchigona kunge wakagadzirira kusvetuka mukati nemakumbo ese ari maviri, nzira yakachengeteka yekuwedzera simba rekurovedza muviri ndeyekuzviita mukukura-saizi yekuwedzera. Kumanikidza pachako nekukurumidza kunogona kukonzera kukuvara uye kupera simba.

Semuyenzaniso:

• Vhiki 1: Chinjanai imwe-yepakati-paced kadhi yemadhioamu kune HITIT yekurovedza muviri.
• Vhiki 2: Chinja chikamu chimwe chine mwero-chinofambiswa pamwe neHIIT Workout, uyezve wedzera redunhu simba rekudzidzisa chikamu kune yako yevhiki maitiro.
• Vhiki 3 ne4: Dzokorora mavhiki 1 ne2 usati watanga kuwedzera kuwedzerwa kwakanyanya kurovedza muviri kune yako yevhiki maitiro.

Ipfungwa zvakare yakanaka yekumisidzana kunze kwekushanda nesimba mukati mevhiki. Edza kusaita maviri anotyisa zvikamu kumashure-kumashure.

Usakanganwa nguva yekudzoreredza

Mumuviri wako unoda nguva yakawanda kuti uwanezve kubva pakuita basa rakasimba uchienzaniswa neyepasi- kana yepakati-yakasimba sisitimu.

Kubatsira muviri wako kupora, ita shuwa kuti unogara uchisanganisira kutonhodza uye kutambanudza maitiro mushure mekuita kwakasimba muviri.

Ramba uine hydrated

Kugara uine hydrated kwakanyanya kukosha kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine mvura Kusanwa zvinwiwa zvakakwana kunogona kukanganisa hunhu hwebasa rako uye kuita kuti unzwe kuneta, kuneta, kana kuita dzungu. Zvinogona kutotungamira kumusoro nemusoro.

Chinokosha

Kutenderedza kukwirisa kwemasangano ako ekurovedza muviri inogona kuve nzira inoshanda yekusimudzira hutano hwako hwese uye kugwinya. Iyo zvakare iri nyore nzira yekuchengetedza nguva kana uchiedza kukodzera kurovedza muviri muzuva rako.

Kuti uitambe yakachengeteka, gara uchitanga kunonoka uye uteerere kune ako muviri unonzwa.

Nepo kurovedza muviri kwakasimba kuchipa mabhenefiti mazhinji ehutano, haina kukodzera kune wese munhu. Kana iwe uine hutano hutano kana iwe usati wave uchishanda mune imwe nguva, ita shuwa yekutaura nachiremba wako usati washanda kunze kune yakanyanya kunetsa nhanho.