Imfihlo Yokubetha Kwentliziyo Okukhawulezayo: Kutheni Ukuzilolonga Kuyenza Intliziyo Ibe Nomelele?

Ngaba wakha wayiva intliziyo yakho ibetha ngamandla emva kokubaleka? Eso sandi "sokugquma" asibobungqina bokuzilolonga kuphela, kodwa sikwangumqondiso obalulekileyo othunyelwa ngumzimba wakho kuwe. Namhlanje, masithethe ngokubaluleka kokutshintsha kwesantya sentliziyo ngexesha lokuzilolonga kunye nendlela yokugcina intliziyo yakho isempilweni ngokusebenzisa umthambo wesayensi.

1. Isantya sentliziyo: "Ideshibhodi yezempilo" yomzimba

Isantya sentliziyo (oko kukuthi, inani leentliziyo ezibetha ngomzuzu) sisalathisi esibalulekileyo sokulinganisa imeko yomzimba. Isantya sentliziyo yomntu omdala oqhelekileyo sidla ngokuba phakathi kwe-60 kunye ne-100 beats ngomzuzu, ngelixa abo bazilolonga rhoqo banokuba nesantya sentliziyo esiphantsi sokuphumla (umzekelo, abadlali banokufikelela kwi-40 ukuya kwi-60 beats ngomzuzu). Oku kungenxa yokuba iintliziyo zabo zisebenza kakuhle kwaye zikhupha igazi elingakumbi nge-beat nganye.

Utshintsho kwisantya sentliziyo ngexesha lokuzilolonga

Ukuzilolonga okuphantsi (njengokuhamba): Isantya sentliziyo simalunga ne-50% ukuya kwi-60% yesantya esiphezulu sentliziyo, esifanelekileyo ukufudumeza okanye ukuchacha.

Umthambo ophakathi (njengokubaleka ngokukhawuleza nokudada): Xa isantya sentliziyo sifikelela kwi-60% ukuya kwi-70%, unokuphucula ngokufanelekileyo ukunyamezela kwentliziyo.

Ukuzilolonga ngamandla (okufana nokubaleka ngesantya esiphezulu kunye ne-HIIT): Isantya sentliziyo sidlula i-70% ukuya kwi-85%, nto leyo ephucula kakhulu ukusebenza kwentliziyo nemiphunga ngexesha elifutshane.

(Ingcebiso: Ifomula yoqikelelo lwesantya sentliziyo esiphezulu = 220 – ubudala)

1. Iingenelo Ezintathu Ezinkulu Zokuzilolonga Ekunyuseni Isantya Sentliziyo

1. Ukuphucula ukusebenza kwentliziyo nemiphunga ukuze intliziyo ibe “ncinci”

Ukuzilolonga rhoqo kunokuphucula ukusebenza kakuhle kwentliziyo, kunciphise izinga lokuphumla kwentliziyo kwaye kunciphise umngcipheko wezifo zentliziyo. Abantu abaqhubeka nokuzilolonga nge-aerobic (njengokubaleka nokukhwela ibhayisekile) ixesha elide banezihlunu zentliziyo eziqinileyo kunye nokujikeleza kwegazi okubushelelezi.

2. Khawulezisa imetabolism kwaye utshise amanqatha ngokufanelekileyo

Xa isantya sentliziyo sifikelela “kwindawo yokutshisa amafutha” (malunga nama-60% ukuya kuma-70% esantya esiphezulu sentliziyo), umzimba uya kubeka phambili ukusetyenziswa kwamafutha ukuze ufumane amandla. Yingakho ukubaleka imizuzu engama-30 kuluncedo ngakumbi ekulahlekeni kwamafutha kunokubaleka umzuzu omnye.

3. Nciphisa uxinzelelo kwaye uphucule imo yengqondo

Ukwanda kwesantya sentliziyo ngexesha lokuzilolonga kukhuthaza ingqondo ukuba ikhuphe ii-endorphins (iipilisi zentlungu zemvelo), nto leyo eyenza abantu bazive bonwabile. Kwangaxeshanye, ukuzilolonga okuphakathi kunokulawula imithambo-luvo ezimeleyo kwaye kuncede ekunciphiseni ixhala kunye nokungalali.

1. Ungayisebenzisa njani ngokwesayensi i-Heart Rate ukukhokela umthambo?

1. Fumana "indawo ekujoliswe kuyo yokubetha kwentliziyo"

Uluhlu lokutshisa amafutha: 60%-70% yesantya esiphezulu sentliziyo (ifanelekile ukwehlisa amafutha)

Uluhlu lokuqinisa intliziyo nemithambo yegazi: 70%-85% yesantya esiphezulu sentliziyo (ifanelekile ukuphucula ukunyamezela)

(Isantya sentliziyo ngexesha langempela sinokujongwa nge-smartwatch okanye intambo yesantya sentliziyo.)

2. Kuphephe ukuzilolonga ngokugqithisileyo

Ukuba isantya sentliziyo sidlula i-90% yesantya esiphezulu sentliziyo ixesha elide ngexesha lokuzilolonga, oko kunokubangela iingozi ezifana nesiyezi kunye nokuxinana kwesifuba. Ingakumbi kwabaqalayo, kufuneka baqhubeke kancinci kancinci.

3. Uqeqesho oluhlukeneyo

Ukuzilolonga nge-aerobic (njengokubaleka nokudada) kuphucula ukusebenza kwentliziyoimiphunga yemithambo yegazi unyamezelo

Uqeqesho lokuqinisa (ukuphakamisa iintsimbi, umzimba uqeqesho lobunzima) luphucula amandla emisipha yentliziyo

Uqeqesho lwexeshana (HIIT) luphucula ngokufanelekileyo ukusebenza kwentliziyo nemiphunga

IV. Uvavanyo olukhawulezileyo: Ngaba Intliziyo Yakho Iphilile?

Zama olu “vavanyo lokuphumla kwentliziyo” olulula:

Emva kokuvuka kusasa, lala ungashukumi umzuzu omnye uze ulinganise ukubetha kwesandla sakho okanye umthambo we-carotid.

Bhala ixabiso eliqhelekileyo leentsuku ezintathu ezilandelelanayo.

✅<60 beats ngomzuzu: ukusebenza kakuhle kwentliziyo (kuxhaphakile phakathi kwabo benza umthambo rhoqo)

✅Amaxesha angama-60-80 ngomzuzu: uluhlu oluqhelekileyo

Ngaphezulu kwezihlandlo ezingama-80 ngomzuzu: Kucetyiswa ukuba wandise umthambo we-aerobic kwaye udibane nogqirha

1. Thatha inyathelo uze uqale "ukuqeqesha ingqondo yakho" ukususela namhlanje!

Nokuba kukuhamba ngokukhawuleza, i-yoga okanye ukudada, lo gama nje isantya sentliziyo sinyuswa ngokufanelekileyo, singafaka amandla entliziyweni. Khumbula: Umdlalo olungileyo ngulowo unokunamathela kuwo!