Ngaba Kubi Ukwenza Umsebenzi Ofanayo Wami Yonke imihla?

Umxholo

• Ngaba unokwenza umsebenzi ofanayo weCardio mihla le?
• Ngaba ungenza umsebenzi ofanayo wokuzilolonga yonke imihla?
• Uphengululo lwe

Xa kuziwa ekusebenzeni kwemihla ngemihla, uninzi lwabantu luwela kwelinye lamacandelo amabini. Abanye bathanda ukuyixuba: I-HIIT ngenye imini, iqhuba elandelayo, kunye neeklasi ezimbalwa ze-barre eziphoswe kumlinganiselo omhle. Abanye zizidalwa ezinomkhwa: Ukuzilolonga kwabo kujonga ukukhwela ibhayisikile ngokufanayo, ukuphakamisa iintsimbi, okanye usuku lweyoga emva kosuku, inyanga nenyanga. (Ukulunga, kukho izinto eziluncedo kuzo zombini: Nasi isizathu sokuba omnye umbhali athi akasoze azibophelele kuhlobo olulodwa lokuzilolonga, kwaye omnye uthi kufuneka uyeke ukuzama ukwenza konke.)

Ukanti nayiphi na ingcali yokomelela komzimba iya kukuxelela ukuba yeyabantu bokuqala abavuna iinyani zokwenza umthambo. Kwaye izifundo ziyayixhasa inyani yokuba ukusebenza okucela umngeni kumzimba wakho ngeendlela ezintsha ekuhambeni kwexesha zezona ziluncedo kakhulu. Kodwa ezinye zeendlela ezaziwayo zokuzilolonga: ugqatso lwendlela, ukubheqa ibhayisekile, kunye nokufowuna ngebhayisikile kuqeqesho olukhangeleka ngokungafaniyo-ke ngokunamathela kuqeqesho olufanayo ngonaphakade yinto entle? Impendulo intsonkothile, ngoko siye sagrumba ukuze sichithe izinto. (Wema ngxi? Zama amaQhinga e-Plateau-Busting to Start Seeing Results kwi-Gym.)

Ngaba unokwenza umsebenzi ofanayo weCardio mihla le?

Ukuba uhlala udlula ngaphakathi kwiklasi yokuhamba ngeebhayisikile iintsuku ezintathu ngeveki okanye uqeqeshelwa isiqingatha semarathon, ngokuqinisekileyo uvuna izibonelelo zecardio eqhelekileyo, njengokuphucula impilo yentliziyo, ukusebenza ngokukuko kwimisipha yomzimba wakho esezantsi, kunye neekhalori ezininzi ezitshisiweyo, utsho UKyle Stull, i-National Academy yoQeqesho oluQinisekisiweyo lwezeMidlalo kunye neengcali zokuphucula ukusebenza.

"Ukuphindaphinda ukusebenza ayisiyonto imbi, ngakumbi ukuba uyayonwabela into oyenzayo," kuchaza uStull. Kwaye uphando lubonisa ukuba ukuzonwabisa sesinye sezizathu eziphambili zokuba abantu babambelele kukuzivocavoca. Xa abantu befumana umthambo abawuthandayo-ukubaleka, ukubheqa, okanye ukuqubha-baya kuba nzima ukutsiba iiseshoni ezimbalwa ngenxa "yokuyitshintsha." (Buza nje nayiphi na imbaleki ukuba kutheni zange uphose ijog yemihla ngemihla.) Kwaye, okunye ukuphindaphinda kuyafuneka ukufumana izakhono ezintsha. "Ukuba unenjongo yokuba bhetele kwinto ethile, kufuneka uyiphinde," wongeza uStull. Emva kwayo yonke loo nto, akukho mntu uya kuzama umdyarho ngaphandle kokwenza ixesha elide ngaphambi (siyathemba).

Ingxaki kuphela: Umzimba womntu uyinkosi kulungelelwaniso. "Nokuba yintoni na umzimba ocelwe ukuba uphinde, uya kusebenza kakuhle kuwo," ucacisa uStull. "Emva kweenyanga ezimbalwa, unokuqhubeka uziva uncedo lwezengqondo, kodwa hayi izibonelelo zomzimba." Ukuguqulelwa: Into eyayisakuba kukuzilolonga okukhulu kunokungangcono kunohambo oluqhelekileyo, utshilo uStull.

Yitshintshe: Ukuthintela ukubaleka kwaye uqhubeke nokuphucula unyamezelo lwakho, xuba i-cardio yakho ukuze ungenzi umthambo ofanayo yonke imihla. Eyona ndlela ilula yokwenza oku: Landela i-FITT. umgaqo (omela i-frequency, intensity, time, and type), ucebisa uJacqueline Crockford, isazi semithambo kwi-American Council on Exercise. Phumeza elinye lala manyathelo alandelayo ngeveki.

Okokuqala, yandisa ubungakanani bomsebenzi wakho. Umzekelo, ukuba ubuhamba ngebhayisekile iintsuku ezintathu ngeveki, qhuma oko ukuya kuthi ga kane ngeveki (qiniseka ukuba uvumela usuku olupheleleyo lokuphumla ngeveki nganye). Emva koko yongeza time-okanye ixesha leseshoni yakho. Ukuba ubusebenzisa imizuzu engama-30, yongeza imizuzu emihlanu okanye elishumi. (Ucinezelwe ixesha? Funda indlela yokwenza i-Cardio Workout yakho isebenze nzima (ayisiyiyo ngoku).

Emva koko, yandisa ifayile ye- iubukhulu, obunokulinganiswa ngokuchanekileyo ngokubetha kwentliziyo. Ukuba usebenze kwi-70 yepesenti yezinga eliphezulu lentliziyo yakho (MHR), umzekelo, yandise ukuya kuma-75 ekhulwini. Ukubeka iliso kwintliziyo kuya kuluncedo apha, kodwa unokumisela kwakhona inani ekujoliswe kulo ngentliziyo encinci ngezibalo:

1. Susa iminyaka yakho ukusuka kuma-220 ukufumana iMHR yakho. (Ukuba uneminyaka engama-30 ubudala, i-MHR yakho yi-190.)

2. Phindaphinda elo nani nge-0.7 (70%) ukumisela isiphelo esezantsi sommandla ojolise kuwo. Emva koko phinda-phinda ngo-0.85 (85 pesenti) ukumisela isiphelo esiphezulu sommandla ojolise kuwo.

3. Ukumisela ukubetha kwakho ngomzuzu (BPM) ngexesha lokuzilolonga, thatha ukubetha kwentliziyo yakho ngaphakathi kwesihlahla sakho, kufutshane nobhontsi wakho. Sebenzisa iingcebiso zeminwe yakho yokuqala yokuqala ukucofa kancinci ngaphezulu kwemithambo yegazi. Bala ukubetha kwentliziyo yakho imizuzwana eli-10 kwaye uphindaphinde kathandathu ukuze ufumane iibhithi zakho ngomzuzu (BPM). Ukuba iibhithi zakho zihambelana namanqaku angama-70 ekhulwini, hlengahlengisa umthambo wakho ukuze ufikelele ekupheleni kwendawo ekujoliswe kuyo.

Okokugqibela, zama ukutshintsha i-cardio yakho yesiqhelo ngokuzikhethela uhlobo oluthile lokuhamba. (Njengale 5 Plyo Moves to Sub for Cardio (Ngamanye amaxesha!).) Oku kunceda ukomeleza amaqela emisipha ahlukeneyo, ukuphucula unyamezelo, kunye nokuphelisa umngcipheko wokusebenzisa gwenxa kunye nokwenzakala ekugqibeleni, utshilo uStull. Umzekelo, endaweni yokuhamba ngebhayisikile, zama ukubaleka, ukuqubha, okanye enye into etshintsha isindululo ngokupheleleyo, njenge-cardio yomdaniso, kanye ngeveki.

Ngaba ungenza umsebenzi ofanayo wokuzilolonga yonke imihla?

Amandla oqeqesho abazinikeleyo bayaziwa ngokulandela iseti yesiqhelo ngalo lonke ixesha bangena kwigumbi lobunzima. Nazi iindaba ezimnandi kwezo zidalwa zomkhwa: Iinkqubo zamandla kufuneka ziphindaphindwe kangangexesha elithile ukuze zisebenze, utshilo uStull. Ngapha koko, ukuba uqala nje inkqubo entsha, kukho izibonelelo eziphambili ngokwenza into efanayo ngokungaguqukiyo, utshilo uDarryn Willoughby, Ph.D., ugqirha womzimba kunye nonjingalwazi kwiYunivesithi yaseBaylor. Kungenxa yokuba kwiiveki ezine ukuya kwezintandathu zokuqala, uphuculo oza kuba nalo luyi-neurological-ingqondo yakho ifunda indlela yokufumana izihlunu zakho ukuze ugqibezele iintshukumo. (Nangona kunjalo, oko akuthethi ukuba kufuneka wenze uqeqesho olufanayo yonke imihla. Jonga le veki ilungeleleneyo yokusebenza kwezikhokelo zenkqubo.)

Icandelo elibi: Oku akuyi kuguqulela kubukhulu bemisipha (okwangoku). "Ixesha elilungileyo lokulindela inkqubela phambili ebonakalayo ziiveki ezili-12 ukuya kwezili-16, kodwa iyahluka ngokomntu kunye nokuqina koqeqesho," wongeza uWilloughby. Yingakho ungafuni ukuyeka inyanga kwiprogram entsha yokuqeqesha amandla ngenxa yokuba ungaboni "iziphumo" kwisibuko. Ukuba uqala inkqubo entsha, zibophelele kwelo xesha leeveki ezili-12. Kodwa emva koko, njengoko umzimba wakho uziqhelanisa nesiqhelo, kuya kufuneka uguqule inkqubo yakho ukuze uqhubeke nokufumana izibonelelo kwaye uqhubeke nokubona iziphumo, utshilo uWilloughby.

Yitshintshe: Okokuqala, tshintsha amandla akho. "Ukuqina kunye nomthamo woqeqesho kufuneka ziphindwe ukuze kuphuculwe amandla, kodwa ukhetho lomthambo lunokwahluka," ucacisa uStull. "Ngokomzekelo, unokunyusa amandla omzimba aphantsi ngokukrazula, ukucima, okanye ukwenza umshicileli womlenze," kusho uStull. "Zonke ziya kufuna ukuba izihlunu zisebenze ngendlela efanayo, kodwa ziya kwahluka kakhulu kwinkqubo yeemvakalelo." Oko kuthetha ukuthini: musa ukwenza umthambo wamandla afanayo yonke imihla.

UWilloughby uyavuma. Nangona kukho okuninzi kokuhamba ukuze usebenze izihlunu zesifuba-ukusuka kwi-push-ups ukuya kwi-bench press-oko akuthethi ukuba nayiphi na intshukumo ibhetele kunenye. Ngapha koko, isicwangciso esiliqili esingcono sokutshintsha ukuzilolonga rhoqo ukuze usebenze izihlunu ngendlela eyahlukileyo, enceda ekuphuculeni ukuziqhelanisa nezihlunu (kunye nokukhula) ekuhambeni kwexesha. '

Indlela yokugqibela onokuyitshintsha ngayo ukuzilolonga kwakho: uhlobo lwenkqubo ebizwa ngokuba yi-non-linear periodisation, ephinda-phinda imithambo efanayo kodwa eyahlukileyo ubukhulu (ubungakanani besisindo esisetyenzisiweyo) kunye nevolumu (ukuphinda-phinda nokuseta), utshilo uStull. Ngokomzekelo, ukuba uqeqesha ngoMvulo, ngoLwesithathu, nangoLwesihlanu, unokwenza uMvulo ube lusuku olunzima kunye nomthamo omncinci, ngoLwesithathu usuku olumodareyitha olunobunzima obuphakathi kunye nomthamo, kunye noLwesihlanu usuku olulula kunye nomthamo ophezulu. Uphononongo lucebisa ukuba le yindlela entle yokwandisa amandla ibonakaliswe iluncedo kakhulu kunokwenza inkqubo efanayo ngokuphindaphindiweyo. (Sinesicwangciso soQeqesho soBunzima beeveki ezi-4 zaBasetyhini ukuze uqalise.)

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