IMfihlo yokubetha kwentliziyo eKhawulezayo: Kutheni umthambo usenza Intliziyo yomelele?

Ngaba wakha wayiva intliziyo yakho ibetha ngokukrakra emva kokubaleka? Eso sandi "sokubetha" asikho nje ubungqina bokuzivocavoca, kodwa kunye nomqondiso obalulekileyo othunyelwa ngumzimba wakho kuwe. Namhlanje, makhe sithethe ngokubaluleka kokutshintsha kwesantya sentliziyo ngexesha lokuzilolonga kunye nendlela yokugcina intliziyo yakho isempilweni ngokwenza umthambo wenzululwazi.

1. Izinga lentliziyo: "Ideshibhodi yezeMpilo" yoMzimba

Isantya senhliziyo (oko kukuthi, inani lokubetha kwentliziyo ngomzuzu) luphawu olubalulekileyo lokulinganisa imeko yomzimba. Ukuphumla kwentliziyo yomntu omdala oqhelekileyo kudla ngokuba phakathi kwe-60 kunye ne-100 yokubetha ngomzuzu, ngelixa abo benza umthambo rhoqo banokuba nentliziyo ephantsi yokuphumla (umzekelo, iimbaleki zinokufikelela kuma-40 ukuya kuma-60 ngomzuzu). Oku kungenxa yokuba iintliziyo zabo zisebenza kakuhle kwaye zimpompa igazi elingakumbi ngesingqi ngasinye.

Utshintsho kwisantya sentliziyo ngexesha lokuzilolonga

Ukuzivocavoca okuphantsi (okufana nokuhamba) : Isantya senhliziyo malunga ne-50% ukuya kwi-60% yesantya esiphezulu senhliziyo, esifanelekileyo ukufudumala okanye ukubuyisela.

Ukuzivocavoca okuphakathi (okufana nokugijima ngokukhawuleza kunye nokubhukuda) : Xa izinga lentliziyo lifikelela kwi-60% ukuya kwi-70%, inokuphucula ngokufanelekileyo ukunyamezela kwe-cardiovascular.

Ukuzivocavoca okuphezulu (okufana ne-sprinting kunye ne-HIIT) : Isantya senhliziyo sidlula i-70% ukuya kwi-85%, siphucula kakhulu umsebenzi wentliziyo kunye nemiphunga ngexesha elifutshane.

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

1. IiNzuzo eziNtu eziNtu eziNtu zokuZilolonga ekunyuseni izinga leNtliziyo

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

Ukuzilolonga rhoqo kunokuphucula ukumpompa kwentliziyo, ukunciphisa izinga lokuphumla kwentliziyo kunye nokunciphisa umngcipheko wezifo zentliziyo. Abantu abazingisayo kwimithambo ye-aerobic (efana nokubaleka nokukhwela ibhayisekile) ixesha elide banezihlunu ezomeleleyo zentliziyo kunye nokuhamba kakuhle kwegazi.

2. Ukukhawulezisa imetabolism kwaye utshise amanqatha ngokufanelekileyo

Xa izinga lentliziyo lifikelela "kwindawo yokutshisa i-fat-burning" (malunga ne-60% ukuya kwi-70% yezinga eliphezulu lentliziyo), umzimba uya kubeka phambili ukusetyenziswa kwamafutha kumandla. Yiyo loo nto ukubaleka imizuzu engama-30 kunenzuzo ngakumbi ekulahlekeni kwamafutha kunokubaleka ngomzuzu omnye.

3. Ukunciphisa uxinzelelo kunye nokuphucula isimo sengqondo

Ukwanda kwesantya sentliziyo ngexesha lokuzilolonga kukhuthaza ingqondo ukuba ikhuphe i-endorphins (izithomalalisi zentlungu zendalo), okwenza abantu bazive bonwabile. Kwangaxeshanye, umthambo ophakathi kwe-aerobic unokulawula i-autonomic nerve kwaye uncede ukuthomalalisa ixhala kunye nokuphuthelwa.

1. Ungasisebenzisa njani ngokweNzululwazi iReyithi yeNtliziyo ukuKhokela umthambo?

1. Fumana "indawo ojolise kuyo izinga lokubetha kwentliziyo"

Uluhlu lokutshiswa kwamafutha: i-60% -70% yezinga eliphezulu lentliziyo (ilungele ukulahleka kwamafutha)

Uluhlu lokuqiniswa kwe-Cardiopulmonary: 70% -85% yezinga eliphezulu lentliziyo (efanelekileyo ekuphuculeni ukunyamezela)

(Isantya sentliziyo sexesha lokwenyani sinokujongwa ngewotshi ehlakaniphile okanye umtya wesantya sentliziyo.)

2. Kuphephe ukwenza umthambo ngokugqithisileyo

Ukuba izinga lokubetha kwentliziyo lingaphezulu kwe-90% yowona mlinganiselo uphezulu wentliziyo ixesha elide ngexesha lokuzilolonga, oko kunokubangela imingcipheko efana nesiyezi kunye nokuxinana kwesifuba. Ngokukodwa kwabaqalayo, kufuneka baqhubeke ngokuthe ngcembe.

3. Uqeqesho oluhlukeneyo

Imithambo yeAerobic (efana nokubaleka kunye nokuqubha) iphucula i-cardioimithambo unyamezelo

Uqeqesho lwamandla (ukuphakamisa ubunzima, umzimba uqeqesho lobunzima) kwandisa ukomelela kwezihlunu zentliziyo

Uqeqesho lwexeshana (HIIT) luphucula ngokufanelekileyo umsebenzi wentliziyo kunye nemiphunga

IV. Imibuzo eKhawulezayo: Ngaba Intliziyo Yakho Isempilweni?

Zama olu vavanyo lulula "lokuphumla kwesantya sentliziyo" :

Emva kokuvuka ekuseni, lala umzuzu omnye kwaye ulinganise ukubetha kwesandla sakho okanye umthambo we-carotid.

Rekhoda ixabiso eliphakathi kwiintsuku ezintathu ezilandelelanayo.

✅<60 beats ngomzuzu: ukusebenza kakuhle kwentliziyo (okuqhelekileyo phakathi kwabo basebenza rhoqo)

✅Amaxesha angama-60-80 ngomzuzu: uluhlu oluqhelekileyo

Amaxesha angaphezu kwama-80 ngomzuzu: Kucetyiswa ukuba ukwandise umthambo we-aerobic kwaye udibane nogqirha

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

Nokuba kukuhamba ngokukhawuleza, i-yoga okanye ukuqubha, ukuba nje ukubetha kwentliziyo kunyuswe ngokufanelekileyo, kunokufaka amandla entliziyweni. Khumbula: Owona mdlalo ubalaseleyo ngulowo unokunamathela kuwo!