Zilolonge ukubetha kwentliziyosisalathiso esingundoqo sokulinganisa ukuqina komthambo, okunokusinceda siqonde imeko yomzimba kwizigaba ezahlukeneyo zokuzilolonga, kwaye emva koko sicwangcise ngokwenzululwazi uqeqesho. Ukuqonda isigqi sokutshintsha kwesantya sentliziyo kunokuphucula ukusebenza ngokufanelekileyo ngelixa uphepha ukudinwa okugqithisileyo okanye ukulimala. Namhlanje, siza kujonga ukuba ungayandisa njani inkqubo yakho yokuzilolonga ngokwenza imithambo yentliziyo yakho.
Yintoni ukubetha kwentliziyo
Ukuzilolonga ukubetha kwentliziyo kubhekisa kwinani lokubetha kwentliziyo ngomzuzu ngexesha lokuzilolonga. Idla ngokuphakama ngokunyuka komthambo ngamandla, okubonisa iinzame zentliziyo ukuhlangabezana neemfuno zeoksijini yezihlunu. Ukuqonda kunye nokubeka iliso kwizinga lokubetha kwentliziyo kunokusinceda ukulawula ukuqina komthambo kwaye senze umthambo usebenze ngokufanelekileyo nangokukhuselekileyo.
Nokuba yimidlalo yangaphandle, ukukhwela ibhayisekile, ukunyuka intaba okanye imidlalo yolonwabo, nganye inomtsalane wayo okhethekileyo, inokusivumela ukuba sibile ngaxeshanye, sibuve ubuhle bobomi.
Indima yezihlandlo ezahlukeneyo zokubetha kwentliziyo
Ngexesha lokuzilolonga, ngokwesantya sentliziyo esahlukileyo, sinokwahlula sibe ngamathuba amaninzi okubetha kwentliziyo, ikhefu ngalinye lihambelana neziphumo ezahlukeneyo zoqeqesho.
Ukuzivocavoca okulula (50-60% Isantya senhliziyo esiphezulu) : Olu luhlu luhlala lufanelekile kumzimba ophantsi, njengokuhamba okanye ukuhamba ngebhayisikili elula, okunceda ukuphucula ukujikeleza kwegazi, ukuphucula i-basal metabolism kunye nokubuyisela imeko yomzimba.
Umthambo wokuqina ophakathi (60-70% Ubukhulu bezinga lokubetha kwentliziyo) : Olu lolona luhlu lubalaseleyo lokubetha kwentliziyo kumthambo wokuzilolonga, oludla ngokubonwa kwimisebenzi yobunzulu obuphakathi njengokubaleka nokukhwela ibhayisekile. Inceda ukuphucula umsebenzi wentliziyo kunye nemiphunga, ukwandisa ukunyamezela, kunye nokutshisa amafutha.
Ukuzivocavoca okuphezulu (70-80% ye-Max heart rate) : Ukuzivocavoca okwenziwa kolu luhlu, njengokuqeqeshwa kwekhefu okanye ukugijima kwe-sprint, kunceda ukunyusa ukunyamezela kwe-cardiorespiratory, ukukhawuleza imetabolism, kunye nokuphucula ukusebenza kwezemidlalo jikelele.
Amandla amakhulu (90-100% Isantya senhliziyo esiphezulu) : ikakhulu isetyenziselwa ixesha elifutshane loqeqesho oluphezulu, njenge-HIIT. Oku kuqina kokuzivocavoca kunokuphucula ngokukhawuleza ukunyamezela kwe-anaerobic, kodwa kufuneka kugweme ukugcina kolu luhlu ixesha elide, ukuze kungabangela ukudinwa okugqithisileyo okanye ukulimala.
Izixhobo zokujonga izinga lokubetha kwentliziyo zithandwa kakhulu kule mihla, ukusuka kwiiwotshi ezikrelekrele ukuya kwizinga lentliziyo yobuchwephesha elinokukunceda ukuba uhlale uphezu komlinganiselo wentliziyo yakho. Ngokubeka iliso ngexesha lokwenyani, kunokukunceda ukuba uhlale kuluhlu lwentliziyo ekujoliswe kuyo ngexesha lokuzilolonga ukuze uqinisekise ukuba umphumo wokuzilolonga uyanda.
Lungisa ishedyuli yakho yoqeqesho kwisantya sentliziyo yakho
Ngonyamezelo lwe-aerobic: Ixesha elide loqeqesho kwindawo yokuzilolonga ye-aerobic, njengokubaleka okanye ukuqubha, kunokuphucula ukusebenza kwentliziyo kunye nemiphunga kwaye komeleze amandla omzimba. Ngeenjongo zokulahlekelwa ngamanqatha: Ukuba injongo kukulahlekelwa ngamafutha, unokukhetha umthambo wokuqina ophakathi kwe-60-70% yezinga eliphezulu lentliziyo yakho ngaphezu kwemizuzu engama-30 ukwandisa ukutshisa amafutha. Ukwandisa isantya kunye namandla: Ukuqeqeshwa kwekhefu eliphezulu (HIIT) kunokuphucula ngokufanelekileyo ukunyamezela kwe-anaerobic kunye nesantya sokuzivocavoca, ngokugqabhuka okufutshane kokuzivocavoca ukuphakamisa izinga lentliziyo, emva koko ngokuthe ngcembe wehla ukuya kwixesha eliphantsi lokuphumla, umjikelezo ophindaphindiweyo.
Ngokubeka iliso ngokufanelekileyo izinga lentliziyo yakho kunye nokulungelelanisa ngokwesayensi ukuqina kunye nobude bexesha lokuzilolonga, unokukunceda ukuba ufezekise ngcono iinjongo zakho zokuzilolonga, nokuba kukuphucula ukunyamezela, ukulahlekelwa ngamafutha, okanye ukomeleza umzimba wonke. Vumela izinga lentliziyo yakho libe yikhampasi yakho yokuzilolonga kwaye ukonwabele yonke imithambo esempilweni kwaye ngokufanelekileyo!
Ixesha lokuposa: Oct-24-2024
