Uqinisekisa njani ukuba uMsebenzi wakho uhlala usebenza

Umxholo

• Izinto Zokuqala Kuqala
• Uthini umGaqo we-FITT?
• Ukuphindaphinda
• Ubunzulu
• Uhlobo
• Ixesha
• Uwubeka njani umgaqo we-FITT ekusebenzeni
• Injongo 2: Ukuphucula ukufaneleka kweAerobic kunye / okanye iSantya kunye nokuNyamezela
• Injongo 3: Ukunciphisa umzimba
• Kutheni umgaqo weFITT ubalulekile kwabaFazi
• Uphengululo lwe

Nokuba usandula ukufumana inkuthazo yokuqalisa ukwenza umthambo okanye ufuna nje ukutshintsha indlela oqhele ukwenza ngayo, ubungakanani beengcebiso zokuqina komzimba kunye neenkqubo zoqeqesho onazo zinokuba nzima. Wazi njani ukuba ukuzilolonga kulungile kwinqanaba lakho lokufaneleka okanye ukuba kuya kukunceda ngokwenene ukufezekisa iinjongo zakho? Ngaba isicwangciso sijolise ekulahlekeni kwesisindo, i-toning, uqeqesho lwe-marathon, amandla okwakha, okanye nje ukugcina amanqanaba omzimba? Le yimibuzo ebalulekileyo ekufuneka uyiphendule ngaphambi kokuba uqale nayiphi na inkqubo yesiqhelo, yiyo loo nto kufuneka uqhelene nomgaqo weFITT. Apha, ingcali yokomelela komzimba uJamie Press, yeOrbit Fitness, iyaphula.

Izinto Zokuqala Kuqala

Umgaqo we-FITT ngowona mgaqo usisiseko wesithupha osetyenziselwa ukuqinisekisa ukuba isicwangciso sakho sokuzilolonga sihambelana namava akho kunye neenjongo zakho. Ngaphambi kokuba uyisebenzise, ​​kufuneka uchaze zombini ezo zinto.

1. Lithini inqanaba lakho lokufaneleka ngoku? Ngaba ungumqali, ophakathi, okanye uqeqesho oluphambili?

2. Yintoni ofuna ukuyiphumeza kwezi nyanga zintandathu ukuya kwezili-12 ngokwejubane lakho, ithoni yezihlunu, unyamezelo, ukomelela, ubunzima, kunye nenqanaba lokuqina komzimba?

Nje ukuba uchaze iinjongo zakho ezithile kunye namava, fumana inkqubo yokuzilolonga ongathanda ukuyizama (kwi-Intanethi, kwincwadi okanye kwimagazini, okanye kwingcali yokuqina komzimba), kwaye ke lixesha lokusebenzisa iNqununu yeFITT ngokugqibeleleyo. lungelelanisa isicwangciso esifanelekileyo kwiimfuno zakho.

Uthini umGaqo we-FITT?

I-FITT imele:

FUmbuzo: Uzilolonga kangaphi

Mnaukuqina: Kuya kuba nzima kangakanani ukuzilolonga kwakho

Type: Loluphi uhlobo lokuzilolonga oza kulwenza

Time: Kuza kuhlala ixesha elingakanani uqeqesho lwakho

Into nganye ye-FITT ixhomekeke kwelinye, oko kuthetha ukuba ubungakanani bomsebenzi wakho buya kuxhomekeka kuhlobo (i-cardio vs. Ngoku makhe sijonge ngakumbi kula macandelo.

Ukuphindaphinda

Usebenza kangaphi ngeveki kuya kuxhomekeka kwinani lezinto, kubandakanya:

Iinjongo zakho. Ukuba injongo yakho kukunciphisa umzimba, kusenokufuneka uzilolonge ukuya kuthi ga kahlanu ngeveki, kanti ukuba usukelo lwakho kukugcina usempilweni, kusenokufuneka uziqeqeshe kathathu okanye kane ngeveki.

Uhlobo loqeqesho olwenzileyo. Kuyacetyiswa ukuba ushiye usuku olunye phakathi kokusebenza koqeqesho lokumelana ukuvumela izihlunu ixesha lokuphumla kunye nokulungisa, ngelixa ukusebenza kwe-cardiovascular kunokuba rhoqo.

Kukangaphi apho uya kukwazi ukusebenza? Ukuba ufuna ukwenza uqeqesho lwe-cardio ukunciphisa umzimba kodwa ishedyuli yakho okanye inqanaba lokuzilolonga liyakuthintela ukuba uye kwindawo yokuzivocavoca kahlanu ngeveki, unokufuna ukwandisa ukuqina kunye / okanye ixesha olichitha ekusebenzeni okuncinci kunye nokwakha Pha.

Ubunzulu

Oku kuyakumisela ukuba ubaleke ngokukhawuleza kangakanani okanye kude kangakanani, kufuneka wenze kangaphi reps, kwaye / okanye lube lukhulu kangakanani uxhathiso lwakho. Ukuba uzityhala kangakanani ngexesha lokuphuma emsebenzini kuya kuxhomekeka koku:

Inqanaba lakho lokuqina. Qiniseka ukuba ujonge ukubetha kwentliziyo yakho ngexesha lokuzilolonga, ngakumbi xa uzama inkqubo entsha. Yazi isantya sentliziyo yakho kunye nenqanaba lentliziyo ekujolise kulo (ama-50 ukuya kuma-70 epesenti yenqanaba lentliziyo yakho) kwaye unamathele kule ndawo ikhuselekileyo. Nakuphi na okuphantsi kuthetha ukuba awuzukwandisa ukomelela kwakho okanye ukuncipha, kwaye nakuphi na okuphakamileyo kunokuthetha ukuba ubeka uxinzelelo olumandla emzimbeni wakho.

Iinjongo zakho. Ukwehla kobunzima, uqeqesho lokunyamezela, okanye uqeqesho lwamandla kuya kufuna ukusebenza okuphezulu kunokuzilolonga.

Uhlobo loqeqesho olwenzileyo. Ubungakanani bomsebenzi wakho we-cardio unokutshintshwa ngokutshintsha isantya, umgama, kunye nenqanaba lobunzima okanye ukutyekela kokuzilolonga kwakho, ngelixa ubungqongqo boqeqesho lokuxhathisa bunokutshintshwa ngokutshintsha inani lobunzima obuphakamisayo kunye nokuba zingaphi izinto oziphindayo ozigqibileyo.

Ukuphindaphinda kokuzilolonga kwakho. Ngokuxhomekeka kwishedyuli kunye neenjongo zakho, unokukhetha ukusebenza ngamandla asezantsi amaxesha amahlanu okanye amathandathu ngeveki okanye ukusebenza ngamandla okuphezulu kunqabile.

Uhlobo

Nangona zonke ezinye izinto zixhomekeke kakhulu kule nto, ukhetha uhlobo lokuzivocavoca olwenza ngexesha lokuzivocavoca (i-cardiovascular or training training) kakhulu kuxhomekeke kwiinjongo zakho zokuqina.

Ukuxhathisa uqeqesho ihlala igxininiswa kwabo bafuna ukonyusa amandla kunye nethoni yezihlunu kwaye ibandakanya ukuphakamisa ubunzima kunye nemithambo yakudala efana ne-squats, pushups, sit-ups, pull-ups njl.njl.

Uqeqesho lweentliziyo isetyenziselwa ukufezekisa iinjongo ezinje ngokunciphisa umzimba okanye uqeqesho lokunyamezela kwaye ijolise kwimithambo eyonyusa izinga lentliziyo, njengokubaleka, ukukhwela ibhayisikile, ukuqubha, ukubheqa, ukunyuka intaba njl.

Uqeqesho oluxutyiweyo, edibanisa ukusebenza kwe-cardio kunye nokuxhathisa, kulungile ekuphuculeni ukomelela ngokubanzi kunye / okanye uqeqesho kumdlalo othile.

Ixesha

Isixa sexesha olichitha kuqeqesho ngalunye sixhomekeke kakhulu kuzo zonke ezinye izinto esixoxe ngazo ngasentla.

Uhlobo loqeqesho. Ukuzilolonga kweCardio kudla ngokude kuneyokuxhathisa. Iseshoni ye-cardio kufuneka ihlale ubuncinci bemizuzu engama-20 ukuya kwe-30 kwaye ingathatha iiyure ezininzi (ixesha elide okanye ukukhwela ibhayisekile, umzekelo), ngelixa ukuxhatshazwa ngokuqhelekileyo kuthatha imizuzu engama-45 ukuya kwe-60.

Injongo. Kuya kubakho ngokucacileyo umahluko kwixesha elichithwe kuqeqesho lwe-marathon xa kuthelekiswa nomsebenzi ojolise ekugcineni umgangatho wokufaneleka jikelele.

Ukuqina kunye nokuphindaphinda. Njengoko sele kukhankanyiwe ngaphambili, unokukhetha ukusebenza ixesha elide, okunamandla asezantsi ngaphezulu kokusebenza okufutshane, okunamandla aphezulu. Okufanayo kuya rhoqo; Unokufuna ukuzilolonga ixesha elide ngeentsuku ezimbalwa okanye wenze umthambo omfutshane yonke imihla.

Uwubeka njani umgaqo we-FITT ekusebenzeni

Makhe sijonge kwiinjongo ezintathu eziqhelekileyo zokomelela ukuze sibone ukuba umgaqo we-FITT ungasetyenziswa njani ukunceda ukufezekisa ngokukhawuleza.

Injongo 1: Yandisa amandla kunye nokunyamezela okanye ukuphucula ithoni yemisipha

Ukuphindaphinda: Iiseshoni ezintathu okanye ezine zoqeqesho lokuxhathisa ngeveki ngeentsuku ezingezizo ezilandelelanayo (ukushiya usuku ukuze izihlunu zakho ziphumle kwaye zilungise) yeyona ilungileyo ekufezekiseni ezi njongo.

Ubunzulu: Xa uqala ngaphandle, jolisa ekubeni kungabikho ngaphezulu kweeseti ezi-3 ukuya kwezi-8 ukuya kwezili-10 (ufuna ukucofa iseti yokugqibela). Emva kokuba ufumene umzimba wakho unokusingatha umthwalo, unokunyusa umthwalo kancinane okanye utyhale ukuya kwi-12 reps isethi nganye.

Uhlobo: Uqeqesho lokuchasa lubandakanya nawuphi na umthambo oguquguqukayo ngokuphindaphindiweyo kwaye ukhulula imisipha ejoliswe kuyo okanye iqela le-muscle, kubandakanywa nokuphakamisa ubunzima kunye nokuzivocavoca umzimba okufana ne-pushups, i-squats, imiphunga kunye namaplanga.

Ixesha: Iingcali zicebisa ukugcina uqeqesho lokumelana noqeqesho ngokufutshane-ukuya kwi-45 ukuya kwi-60 imizuzu ubuninzi. Ukuba usebenza ngamandla afanelekileyo, nakuphi na ixesha elide kunokuba oku kunokuqeqesha ngaphezulu kwezihlunu, ezinokuthi zikubuyisele umva ekuzuzeni amandla.

Injongo 2: Ukuphucula ukufaneleka kweAerobic kunye / okanye iSantya kunye nokuNyamezela

Ukuphindaphinda: Uqeqesho lwe-cardiovascular lolona qeqesho lufanelekileyo kwezi njongo, kwaye ukuphindaphinda kunokusukela kwiintsuku ezimbini ukuya kwezisixhenxe ngeveki.

Ubunzulu: Kwakhona, ukomelela kwakho kuxhomekeke kwinqanaba lakho lokuqina komzimba. Gcina izinga lentliziyo yakho ngaphakathi kwinqanaba elijoliswe kuyo (i-50 ukuya kwi-70% yezinga eliphezulu lentliziyo yakho) ukufumana iziphumo ngaphandle komngcipheko. Imonitha yesantya sentliziyo yenza kube lula ukulandelela ubungakanani bakho, kodwa ungayenza ngendlela yakudala:

1. Misela isantya sento ephezulu (MHR) yakho. Ifomula esetyenziswa ngokuqhelekileyo iyayisusa iminyaka yakho ukusuka kuma-220, kodwa uphando olutsha oluvela kuMntla-ntshona weMithi eChicago luthi ukubala i-MHR yowasetyhini kunzima kakhulu: 206 thabatha 88 ekhulwini ubudala bomfazi. Umfazi oneminyaka engama-32 ubudala MHR, umzekelo: 206 - (0.88 x 32) = 178 beats ngomzuzu (BPM).

2. Phindaphinda-phinda i-MHR yakho ngo-0.7. Kumzekelo wethu: 178 x 0.7 = 125. Oku kuthetha ukuba umfazi oneminyaka engama-32 ubudala ofuna ukuphucula ukuqina kwe-aerobic kufuneka azilolonge kwi-125 BPM ukuze asebenze kwindawo echanekileyo.

Uhlobo: Uqeqesho lwe-Cardiovascular can be nantoni na eyonyusa izinga lentliziyo ngaphezulu kwexesha elide, kubandakanya ukubaleka, ukubaleka, ukukhwela ibhayisikile, ukuqubha, ukuhamba intaba, okanye ukubhexa.

Ixesha: Cwangcisa ubuncinci bemizuzu engama-20 ukuya kwengama-30 ngeseshoni nganye. Njengakuqeqesho lwamandla, awufuni kuyigqithisa. Endaweni yokuphuma ukubaleka iiyure ezimbini, gxila ekusebenzeni kwindawo ojolise kuyo izinga lokubetha kwentliziyo ukuya kuthi ga kwimizuzu engama-40 ngexesha kwaye uya kubona iziphumo ezintle.

Injongo 3: Ukunciphisa umzimba

Ukuphindaphinda: Ukwehla kwesisindo kufuna inkqubo yoqeqesho eya kukunceda ukuba utshise iikhalori ezingaphezulu ezifakwa ngaphakathi suku ngalunye. Kuxhomekeke kwinjongo yakho, kunokuba yimfuneko ukuba uzilolonge naphi na ukusuka kathathu ukuya kwesithandathu ngeveki, kodwa umthetho olungileyo wesithupha kukusebenza kweeveki ezine.

Ubunzulu: Ukusebenza okuphezulu kwe-cardiovascular workouts kulungile ekulahlekelweni kwamafutha.Zama ukugcina izinga lokubetha kwentliziyo yakho kwicandelo eliphezulu lendawo ekujoliswe kuyo isantya sentliziyo (i-60 ukuya kwi-70% yobukhulu bakho), kwaye ngeziphumo ezigqwesileyo, bhanqa i-cardio yakho kunye noqeqesho oluthile lokuxhathisa ukuthomalalisa iindawo ezinengxaki.

Uhlobo: Njengoko kukhankanyiwe apha ngasentla, ukwehla kobunzima kufuna ukugxila kwimithambo yeenhliziyo ezinje ngokusebenza kunye nokuhamba ngebhayisikile, ngenkxaso evela kuqeqesho lokumelana neeplanki kunye neesquat-nazo zilungele ukutshisa iikhalori kunye neendawo ezinengxaki yeethoni.

Ixesha: Oku kuya kuxhomekeka kwinqanaba lakho lokuqina kunye nokuqina koqeqesho lwakho. Kuya kufuneka ujonge ukonyusa ixesha kunye nokuqina koqeqesho lwakho njengoko amanqanaba akho omzimba enyuka.

Kutheni umgaqo weFITT ubalulekile kwabaFazi

I-FITT ibonelela ngeebhloko zokwakha eyona ndlela ilungileyo yokuzilolonga. Uninzi lwezicwangciso zoqeqesho onazo ziyilelwe ngamadoda engqondweni, kodwa ukongeza kwiinjongo ezahlukeneyo (qinisa kunye neethoni vs. Umzekelo, abasetyhini ngokuqhelekileyo bangcono ekuziqhelaniseni nokunyamezela ngelixa amadoda ekufumanisa kulula ukunyusa isantya. Ke ngoko iMigaqo ye-FITT isoloko iyimfuneko ukuze siqinisekise ukuba siyakwazi ukuziqhelanisa nokusebenza kwethu nokuqina kunye nezihlandlo ezinokuthi imizimba yethu ikwazi ukumelana nazo. Nokuba uzama ukufezekisa okanye ukuba iinjongo zakho zitshintsha njani ngokuhamba kwexesha, ukuphucula amandla, isantya, okanye unyamezelo, okanye ukunciphisa umzimba-ungasoloko usebenzisa umgaqo weFITT ukuze uhlale endleleni.

Uphengululo lwe