Izibonelelo zoMthambo onzima kunye nendlela yokongeza kuQeqesho lwakho

Umxholo

• Yintoni ethathwa njengomthambo onzima?
• Umthambo onzima xa kuthelekiswa nokuzilolonga
• Izibonelelo zokuzilolonga ngamandla
• Indlela yokulinganisa ubungakanani bomthambo
• 1. Ukubetha kwentliziyo yakho
• 2. Uvavanyo lwentetho
• 3.Ireyithi yomthambo oqwalaselweyo (RPE)
• Ungawongeza njani umsebenzi onamandla ekusebenzeni kwakho
• Iingcebiso zokhuselo
• Jonga ugqirha wakho
• Yakha amandla kancinci kancinci
• Musa ukulibala ixesha lokubuyisela
• Hlala hydrated
• Umgca wezantsi

Nokuba ubethe iplathi yokuzilolonga okanye sele ukulungele ukwenza izinto phezulu inotshi, ukongeza umthambo onzima ngakumbi - okwaziwa ngokuba kukuzilolonga okuphezulu- kwindlela yakho yokomelela komzimba yenye yeendlela zokunyusa ukutshisa kwekhalori, phucula impilo yentliziyo, kunye nokunyusa imetabolism.

Nangona kunjalo, ukwenza ngokukhuselekileyo nangokufanelekileyo, kukho izikhokelo ekufuneka uzilandele. Qhubeka ufunda ukuze ufunde okungakumbi malunga nezibonelelo zokuzilolonga ngamandla kunye nendlela yokucofa ngokukhuselekileyo amandla okusebenza kwakho.

Yintoni ethathwa njengomthambo onzima?

Xa kuziwa ekuzilolongeni, ubunzima bokusebenza kwakho nzima kubaluleke nje ngexesha lokuzilolonga. Ngokubanzi, ukusetyenziswa kwamandla kwahlulwe ngokwamacandelo amathathu:

• isezantsi
• ngcathu
• yomelele okanye idinisayo

Ukuze umsebenzi ube namandla, kuya kufuneka usebenze kuma-70 ukuya kuma-85 eepesenti yenqanaba lentliziyo yakho, ngokwe American Heart Association. Imizekelo yokuzivocavoca ngamandla ibandakanya:

• ukubaleka
• ukuhamba ngebhayisikile nge-10 mph okanye ngokukhawuleza
• ukuhamba ngokukhawuleza ukunyuka kunye nobhaka obunzima
• intambo yokutsiba

Ukuzivocavoca okuphantsi ukuya kumodareyitha kulula ukugcina ixesha elide kuba usebenza ngaphantsi kweepesenti ezingama-70 zezinga eliphezulu lentliziyo kwaye, ngamanye amaxesha, ngaphantsi kwezinga.

Ukuvuna izibonelelo zempilo, iZikhokelo zoMsebenzi woMzimba wabantu baseMelika ziphakamisa ukuba abantu abaneminyaka eli-18 nangaphezulu bafumane enye yezi zinto zilandelayo:

• Imizuzu eyi-150 Umsebenzi wokumodareyitha wokuqina kwe-aerobic ngeveki
• Imizuzu engama-75 Umsebenzi owomeleleyo we-aerobic ngeveki
• indibaniselwano yazo zombini iindidi Umsebenzi usasazekile evekini

Umthambo onzima xa kuthelekiswa nokuzilolonga

Ukwandisa amandla akho omthambo kulula ukwenza. Usenokuthatha inxaxheba kwimisebenzi oyithandayo- ngesantya esinamandla ngakumbi.

Enye yeenzuzo zomsebenzi onzima ngakumbi kukuba unokuvuna umvuzo ofanayo njengokuzilolonga ngokomzimba kodwa ngexesha elincinci. Ke, ukuba ixesha lelona libalulekileyo, ukwenza umsebenzi onzima wemizuzu engama-20 kunokuba luncedo njengokwenza iseshoni yokuzilolonga yemizuzu engama-40.

Nantsi eminye imizekelo.

Izibonelelo zokuzilolonga ngamandla

Ngaphandle kokusebenza ngokukuko, ukuguqula ubushushu kwiiseshini zakho zokomelela komzimba kunokunceda impilo yakho ngeendlela ezahlukeneyo. Masiqwalasele ngokuthe gca ezinye zeenzuzo ezisekwe kubungqina bokusebenza ngamandla okukhulu.

• Ukutsha kweekhalori. Ngokutsho kweBhunga laseMelika kwi-Exercise, ukusebenza ngamandla aphezulu kufuna ioksijini engakumbi, etshisa iikhalori ezininzi. Ikwanika negalelo ekusetyenzisweni oksijini emva kokusebenzisa (i-EPOC) okanye "isiphumo sasemva komlilo" esikuvumela ukuba uqhubeke nokutshisa iikhalori nasemva kokuba ugqibe ukusebenza. Oku kuthetha ukuba imetabolism yakho iya kuhlala iphakanyisiwe ixesha elide emva kweseshoni yokuzivocavoca ngamandla.
• Ukwehla kobunzima obuninzi. Ukutshisa okuphezulu kwekhalori kunye nemetabolism ephezulu kuya kukunceda ukunciphisa umzimba ngokukhawuleza kunokwenza umthambo ophantsi okanye ophakathi.
• Ukuphucula impilo yentliziyo. Ngokwe-a, ukuzivocavoca okuphezulu kunye nokumodareyitha kubonakala kunika ithuba elisezantsi leziganeko zentliziyo, nakwabo banesifo sentliziyo. Izibonelelo zentliziyo zingabandakanya ukuphuculwa koku:
  • uxinzelelo lwegazi
  • ulawulo lweswekile yegazi
  • umthamo weaerobic
• Ukuphucula imeko. Ukuzivocavoca ngamandla kunokunyusa imeko yakho. Ngokophando olukhulu luka-2015 olwahlalutya idatha yabathathi-nxaxheba abangaphezu kwe-12,000, abaphandi bafumana ikhonkco elibalulekileyo phakathi kokuzilolonga kakhulu kunye neempawu zokudakumba ezimbalwa.
• Umngcipheko omncinci wokufa. Ngokuka-2015, abaphandi bafumanise ukuba ukusebenza ngamandla kunokuba yinto ephambili ekuphepheni ukufa kwangoko. Olu phononongo, olulandele abantu abangama-204,542 ngaphezulu kweminyaka emi-6, luchaze ukwehla nge-9 ukuya kwi-13 leepesenti ekufeni kwabo bathe bonyusa amandla okusebenza kwabo.

Indlela yokulinganisa ubungakanani bomthambo

Ke, uyazi njani ngokuqinisekileyo ukuba wenza umthambo kwinqanaba elinzima? Makhe sijonge iindlela ezintathu zokulinganisa ubungakanani bomsebenzi wakho womzimba.

1. Ukubetha kwentliziyo yakho

Ukujonga ukubetha kwentliziyo yakho yenye yeendlela ezinokuthenjwa zokulinganisa ubungakanani bomthambo. Ukuzivocavoca kwiipesenti ezingama-70 ukuya kuma-85 zentliziyo yakho iyakufanelekela ukuba namandla omthambo.

Isantya sentliziyo yakho ephezulu yeyona ikhawulezayo ukubetha ngentliziyo yakho. Ukufumanisa ukuba leliphi elona zinga liphezulu lokubetha kwentliziyo yakho kufuneka ususe iminyaka yakho kuma-220. Umzekelo, kumntu oneminyaka engama-40 ubudala:

• I-220 bpm (ibetha ngomzuzu) thabatha ubudala
• 220 - 40 = 180 bpm

Ukusebenza ngesantya esinamandla, uya kufuna ukwenza umthambo ngaphakathi kweepesenti ezingama-70 ukuya kuma-85 zentliziyo yakho. Umzekelo:

• I-180 x 0.70 (iipesenti ezingama-70) = 126
• I-180 x 0.85 (iipesenti ezingama-85) = 153

Kumntu oneminyaka engama-40 ubudala, uluhlu olomeleleyo loqeqesho yi-126 ukuya kwi-153 bpm.

Ungajonga ukubetha kwentliziyo yakho ngelixa usebenza ngokujonga esweni ukubetha kwentliziyo okanye ngokuthatha ukubetha kwentliziyo yakho.

2. Uvavanyo lwentetho

Enye yeendlela ezilula ukulinganisa amandla omthambo.

• Ukuba ukufumanisa kunzima ukuqhubeka nencoko, kusenokwenzeka ukuba usebenza ngamandla okanye ngesantya esinzima.
• Ukuba uyakwazi ukuthetha ngokulula ngokuphefumla, kusenokwenzeka ukuba uzilolonga ngesantya esiphakathi.
• Ukuba ukufumanisa kulula ukucula ngokuvakalayo, isantya sakho sinokuhamba kancinci. Ukufumana izibonelelo ngakumbi ekusebenzeni kwakho, unokufuna ukuqaphela ukuthatha isantya.

3.Ireyithi yomthambo oqwalaselweyo (RPE)

Izinga lokuzilolonga (RPE) elilinganisiweyo linyathelo lokuzilolonga ngamandla.

Xa usebenzisa i-RPE, uya kuthathela ingqalelo ukubetha kwentliziyo yakho, ukuphefumla, kunye nokudinwa kwemisipha, kwaye ulinganise inqanaba lokuzikhandla kwakho ngokusekwe kwisikali esisusela kwi-1 kuye kwi-10. Akukho mzamo ulinganiswe njenge-1 kunye nomzamo omkhulu ulinganiswe njenge-10 .

Ukuqwalaselwa njengamandla, umsebenzi kufuneka uhlangane okanye udlule kwinqanaba le-6 ukuya kwelesi-7, elithathwa ngokuba linzima kwisikali se-RPE. Oku kubandakanya ukubaleka, ukuhamba ngebhayisikile, okanye ukuqubha. Ukubaleka ngaphandle kokumisa kubalwa njenge-8 ukuya kwi-9 kwisikali se-RPE.

Ungawongeza njani umsebenzi onamandla ekusebenzeni kwakho

Ukongeza umsebenzi onzima kwimisebenzi yakho yeveki yokuzivocavoca kufuna ukucwangciswa ngononophelo. Ngethamsanqa, uninzi lwemisebenzi oyenzayo kwinqanaba eliphakathi inokwenziwa ngokulula ngamandla.

Enye indlela yokubandakanya umsebenzi we-aerobic onamandla kwindlela yakho yokwenza uqeqesho lwexesha eliphakathi (HIIT). Olu hlobo lokuzivocavoca ludibanisa ukuqhuma okufutshane kwemisebenzi ebukhali- eyenziwa rhoqo kwiipesenti ezingama-80 ukuya kwezingama-95 zenqanaba lentliziyo ephezulu- kunye namaxesha okufumana kwakhona kuma-40 ukuya kuma-50 epesenti yenqanaba lentliziyo.

Ukugcina eli nqanaba loqeqesho, cinga ngokulandela u-2: 1 umsebenzi ukuya kumyinge wokuphumla. Umzekelo, i-treadmill Workout okanye iseshoni yokusebenza yangaphandle ingaquka:

• isebenza nge-9 ukuya kwi-10 mph kwimizuzwana engama-30
• kulandelwa kukuhamba nge-3 ukuya kwi-4 mph kwimizuzwana engama-60
• Ukutshintsha umlinganiso womsebenzi ukuya ekuphumleni imizuzu engama-20 ukuya kwengama-30

Ukudlala umdlalo okhawulezayo njengebhola ekhatywayo, ibasketball, okanye i-racquetball yenye indlela esebenzayo yokongeza umsebenzi onzima kwinkqubo yakho yokomelela komzimba. Ukuthatha inxaxheba kwiiklasi zokuhamba ngebhayisikile okanye kwimijikelo yokuqubha zezinye iindlela zokwakha umthambo onzima ngakumbi ekusebenzeni kwakho.

Iingcebiso zokhuselo

Ngaphambi kokuba unyuse ubungqongqo ekusebenzeni kwakho, kubalulekile ukuba ugcine ezi ngcebiso zilandelayo zokhuseleko engqondweni.

Jonga ugqirha wakho

Ukuba unempilo yezempilo okanye khange usebenze okwethutyana, qiniseka ukuba uthethe nogqirha wakho ngaphambi kokuba uqale uqheliso lomthambo ophezulu. Ugqirha wakho unokukucebisa ngenqanaba elikhuselekileyo lokuzilolonga okanye indlela yokusebenza ngakumbi kweyona ndlela ikhuselekileyo.

Yakha amandla kancinci kancinci

Ukuhamba ukusuka ekusebenzeni okuphantsi okanye okuphakathi ukuya ekusebenziseni ngamandla kufuna ixesha kunye nomonde. Ngelixa ulungele ukungena ngeenyawo zombini, eyona ndlela ikhuselekileyo yokongeza imithambo eyomeleleyo kukwenza ngokonyusa ubungakanani bokuluma. Ukuzityhala ngokukhawuleza kunokubangela ukonzakala nokudinwa.

Umzekelo:

• Iveki yoku-1: Ukutshintsha iseshoni ye-cardio ehamba ngokukhawuleza yokuzivocavoca i-HIIT.
• Iveki yesi-2: Guqula iseshoni enye yokuhamba okumodareyitha kunye nokusebenza kwe-HIIT, kwaye ukongeza iseshoni yoqeqesho lwamandla esekethe kwinkqubo yakho yeveki.
• Iveki yesi-3 neye-4: Phinda kwakhona iiveki yoku-1 neyesi-2 ngaphambi kokuba uqalise ukongeza imithambo eyomeleleyo kwindlela yakho yeveki.

Ikwangumbono olungileyo ukubeka indawo yokusebenza kwakho ngamandla kuyo yonke iveki. Zama ukuba ungenzi iiseshoni ezimbini ezinzima ukubuyela umva.

Musa ukulibala ixesha lokubuyisela

Umzimba wakho ufuna ixesha elingaphezulu ukuze uphinde uphinde uphinde uphinde uphinde uphinde usebenzise amandla xa kuthelekiswa neseshoni ephantsi okanye ephakathi.

Ukunceda umzimba wakho ukuba uphinde ubuye, qiniseka ukuba uhlala ubandakanya ukuqina kunye nokuzolula rhoqo emva kokusebenza nzima komzimba.

Hlala hydrated

Ukuhlala unamanzi kubaluleke kakhulu xa usenza umthambo ngamandla. Ukungaphuzi ulwelo olwaneleyo kunokuchaphazela umgangatho wokuzilolonga kwakho kwaye kukwenze uzive udiniwe, utyhafile, okanye unesiyezi. Inokude ikhokelele kwintloko kunye neekram.

Umgca wezantsi

Ukuguqula ubungakanani beeseshoni zakho zokufunda kunokuba yindlela efanelekileyo yokunyusa impilo yakho kunye nokuqina. Ikwayindlela elula yokonga ixesha xa uzama ukulolonga usuku lwakho.

Ukuyidlala ikhuselekile, soloko uqala kancinci kwaye ujonge indlela umzimba wakho oziva ngayo.

Ngelixa ukuzilolonga ngamandla kunika izibonelelo zempilo ezininzi, ayilungelanga wonke umntu. Ukuba unempilo okanye khange usebenze okwethutyana, qiniseka ukuba uthethe nogqirha wakho ngaphambi kokuba usebenze kwinqanaba elinzima ngakumbi.