Zivocavoce ukubetha kwentliziyoluluhlu oluphambili lokulinganisa ubunzulu bomthambo, olunokusinceda siqonde imeko yomzimba kumanqanaba ahlukeneyo omthambo, size emva koko sicwangcise uqeqesho ngokwesayensi. Ukuqonda isingqisho sotshintsho lwesantya sentliziyo kunokuphucula ukusebenza kakuhle ngelixa kuthintelwa ukudinwa okanye ukwenzakala okugqithisileyo. Namhlanje, siza kujonga indlela onokuyiphucula ngayo inkqubo yakho yomthambo ngokuzilolonga ukubetha kwentliziyo yakho.
Yintoni umthambo wokubetha kwentliziyo
Izinga lentliziyo lokuzilolonga libhekisa kwinani lokubetha kwentliziyo ngomzuzu ngexesha lokuzilolonga. Lidla ngokunyuka ngokwanda kokuqina komthambo, nto leyo ebonisa imizamo yentliziyo yokuhlangabezana neemfuno zeoksijini kwimisipha. Ukuqonda nokubeka esweni izinga lentliziyo lomthambo kunokusinceda silawule amandla omthambo kwaye senze umthambo usebenze kakuhle kwaye ukhuseleke.
Nokuba yimidlalo yangaphandle, ukukhwela ibhayisekile, ukunyuka intaba okanye imidlalo yokuzonwabisa, nganye inesimbo sayo esahlukileyo, inokusenza sibile ngaxeshanye, sive ubuhle bobomi.
Indima yamaxesha ahlukeneyo okubetha kwentliziyo
Ngexesha lokuzilolonga, ngokwezinga lokubetha kwentliziyo elahlukileyo, singahlulahlula sibe ngamathuba amaninzi okubetha kwentliziyo, isithuba ngasinye sihambelana neziphumo ezahlukeneyo zoqeqesho.
Umthambo olula (50-60% Isantya esiphezulu sentliziyo): Olu luhlu ludla ngokufaneleka kumthambo ophantsi, njengokuhamba okanye ukukhwela ibhayisekile ngokulula, okunceda ukuphucula ukujikeleza kwegazi, ukuphucula imetabolism esisiseko kunye nokubuyisela imeko yomzimba.
Umthambo wokuqina okuphakathi (60-70% Isantya esiphezulu sentliziyo): Olu lolona luhlu lubalaseleyo lokubetha kwentliziyo kumthambo we-aerobic, oluqhele ukubonwa kwimisebenzi yokuqina okuphakathi efana nokubaleka kunye nokukhwela ibhayisekile. Inceda ukuphucula ukusebenza kwentliziyo kunye nemiphunga, ukwandisa ukunyamezela, kunye nokutshisa amafutha.
Umthambo onzima kakhulu (70-80% yesantya esiphezulu sentliziyo): Umthambo owenziwe kolu luhlu, njengoqeqesho lwexesha okanye ukubaleka ngesantya esiphezulu, unceda ukonyusa unyamezelo lwentliziyo, ukukhawulezisa imetabolism, kunye nokuphucula ukusebenza kwezemidlalo ngokubanzi.
Amandla agqithisileyo (90-100% Isantya esiphezulu sentliziyo): isetyenziswa kakhulu kwixesha elifutshane loqeqesho oluphezulu, njenge-HIIT. Olu xinzelelo lokuzilolonga lunokuphucula ngokukhawuleza ukunyamezela kwe-anaerobic, kodwa kufuneka luphephe ukuhlala kolu luhlu ixesha elide, ukuze lungabangeli ukudinwa okanye ukwenzakala okugqithisileyo.
Izixhobo zokujonga izinga lentliziyo zithandwa kakhulu kule mihla, ukusuka kwiiwotshi ezikrelekrele ukuya kwiibhendi zentliziyo ezinobuchule ezinokukunceda uhlale unolwazi ngesantya sentliziyo yakho. Ngokujonga ngexesha langempela, kunokukunceda uhlale kuluhlu olujoliswe kulo lwezinga lentliziyo ngexesha lokuzilolonga ukuqinisekisa ukuba isiphumo sokuzilolonga siphezulu.
Lungisa ishedyuli yakho yoqeqesho ukuze ihambelane nesantya sentliziyo yakho
Ukunyamezela kwe-aerobic: Ixesha elide loqeqesho kwindawo yokuzilolonga ye-aerobic, njengokubaleka okanye ukudada, kunokuphucula ukusebenza kwentliziyo nemiphunga kwaye komeleze amandla omzimba. Ukufikelela kwiinjongo zokunciphisa amafutha: Ukuba injongo kukunciphisa amafutha, ungakhetha umthambo ophakathi we-60-70% yesantya esiphezulu sentliziyo yakho ngaphezulu kwemizuzu engama-30 ukuze utshise amafutha kakhulu. Ukwandisa isantya namandla: Uqeqesho oluphezulu lwexesha lokuzivocavoca (HIIT) lunokuphucula ngempumelelo ukunyamezela kwe-anaerobic kunye nesantya sokuzilolonga, ngokusebenzisa umthambo omfutshane wokunyusa izinga lentliziyo, uze wehle kancinci kancinci uye kwisithuba esiphantsi sokuphumla, umjikelo ophindaphindiweyo.
Ngokujonga ngokufanelekileyo izinga lentliziyo yakho kunye nokucwangcisa ngokwesayensi ubukhali kunye nobude bomthambo, unokukunceda ufezekise ngcono iinjongo zakho zomthambo, nokuba kukuphucula ukunyamezela, ukunciphisa amafutha, okanye ukuphucula impilo yomzimba iyonke. Vumela izinga lentliziyo yakho libe yikhampasi yakho yomthambo kwaye wonwabele lonke umthambo osempilweni kwaye osebenzayo!
Ixesha leposi: Oktobha-24-2024
