Ifomula entsha yokubala ixabiso lentliziyo ikunceda ujolise ngokuchanekileyo kwiindlela zakho zokuzilolonga

Umxholo

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Sisebenzisa amanani amaninzi kwindawo yokuzivocavoca, iiseti, iipawundi, i-mileage, njl.njl. Elona zinga liphezulu lokubetha kwentliziyo yakho. Ubuninzi bakho bokubala kwesantya sentliziyo (MHR) bubaluleke kakhulu kuba bukunceda ukuba uqonde eyona ndlela ibalaseleyo yokuzilolonga kuyo nayiphi na imithambo oyenzayo. Kangangeminyaka, siye sasebenzisa ifomula "220 - ubudala" ukubala i-MHR, emva koko siphindaphinde i-MHR ngeepesenti ezithile ukumisela izinga elifanelekileyo lentliziyo "imimandla" yokuzivocavoca:

• I-50 ukuya kwi-70 ipesenti (MHR x .5 ukuya ku-.7) ukuze usebenze ngokulula
• Iipesenti ezingama-70 ukuya kuma-85 (i-MHR x .7 ukuya kwi-.85) yokuzilolonga ngokuphakathi
• I-85 ukuya kwi-95 ekhulwini (MHR x .85 ukuya ku-.95) yokuzivocavoca ngamandla okanye uqeqesho lwekhefu

Kodwa, njengayo yonke ifomula, ifomula yobudala engama-220 luqikelelo nje kwaye uphando lwamva nje lubonisa ukuba ayisiyonto intle.

Ekuphela kwendlela yokwazi ngokwenyani ukuba liphi inani lokubala kwentliziyo yakho, kukuyivavanya elebhu. Kuba oku akunakulindeleka kubantu abaninzi, sifuna ukukunika izixhobo ezingcono zokuncedisa ekwenzeni umthambo ngamandla. Indibaniselwano yezi ngcebiso zilandelayo zokufaneleka kufuneka zikuncede ukuba ufumanise ukuba uphi xa usebenza kunye nalapho kufuneka ube khona. (PS Ngaba uBomi bakho boLindelo lokuBonwa buya kuQinisekiswa ngeTreadmill?)

1. Uvavanyo lokuthetha iindlela zakho zokuzilolonga. Le yeyona ndlela ilula kakhulu yokufumana ubungqongqo bakho.

• Ukuba uyakwazi ukucula, usebenza kwinqanaba elilula kakhulu.
• Ukuba uyakwazi ukugcina incoko nomhlobo wakho, uhlala usebenza kwinqanaba eliphakathi. Ukuba ungathetha isivakalisi okanye njalo ngexesha kwaye ukugcina incoko kulucelomngeni, usondela kwinqanaba elinzima.
• Ukuba unokukhupha igama okanye amabini kuphela ngexesha kwaye incoko ayinakwenzeka, usebenza ngamandla anzima kakhulu (njengokungathi ubusenza izithuba).

2. Qinisekisa ireyithi ye-perceived exertion (RPE) kwiindlela zokuzilolonga. Sisebenzisa eli gauge rhoqo kwi Ubume. Njengovavanyo lwentetho, kulula kakhulu ukufaka isicelo kuqeqesho lwakho. Ngelixa kukho izikali ezahlukeneyo eza kusetyenziswa ngabaphandi, sithanda isikali se-1-10, apho:

• I-1 ilele ebhedini okanye esofeni. Awenzi nawuphi na umzamo.
• I-3 ingalingana nokuhamba ngokulula.
• 4–6 ngumzamo ophakathi.
• 7 inzima.
• 8-10 elingana nokuprinta ibhasi.

Unako ukuxhasa kuphela i-9 ukuya kwi-10 kakhulu ixesha elifutshane.

3. Sebenzisa ikhalityhuleyitha yokubetha kwentliziyo kwiindlela zakho zokuzilolonga. Ukugcina engqondweni ukuba uninzi lweefomula zokubetha kwentliziyo zinomda obanzi wempazamo, ifomula enye ebonakala ichanekile, ngokukaJason R. Karp, ugqirha womzimba kunye nomqeqeshi obalekayo eSan Diego, ngu-205.8 - (.685 x ubudala) . Umz. Ukuba uneminyaka engama-35, ukubala kwentliziyo yakho kusetyenziswa le fomyula iya kuba li-182.

Sebenzisa indibaniselwano yezi ndlela zingasentla ukumisela ubungakanani bomthambo wakho kwaye uya kubangcono, ulolonga olusebenzayo ngalo lonke ixesha.

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