Sebenzisa izinga lentliziyoIsalathiso esiphambili sokulinganisa amandla okuzivocavoca, esinokusinceda siqonde imeko yomzimba kwizinto ezahlukeneyo zokusebenzisa, kwaye ke uqeqesho ngokwesayensi. Ukuqonda isingqisho sendlela yokutshintsha kwentliziyo kunokuphucula ukusebenza kakuhle ngelixa kuphepha ukudinwa kakhulu okanye ukwenzakala. Namhlanje, siza kujonga indlela onokuthi uyisebenzise ngayo inkqubo yakho yokuzilolonga ngokusebenzisa isinga lentliziyo yakho.
Yintoni umthambo wentliziyo
Ixabiso lentliziyo lubhekisa kwinani lentliziyo yentliziyo ngomzuzu ngexesha lokuzilolonga. Ihlala iphakama ngokuqina okukhulayo, ibonisa imizamo yentliziyo yokufezekisa iimfuno zeoksijini zezihlunu. Ukuqonda kunye nokubeka iliso kwindlela yokusebenza kwentliziyo kunokusinceda ukuba silawule ubukhulu kwaye senze imisebenzi efanelekileyo nekhuselekileyo.
Nokuba yimidlalo yangaphandle, ukuhamba ngebhayisikile, intaba okanye imidlalo yokuzonwabisa, nganye inomtsalane wayo owahlukileyo, unokusishiya kwangaxeshanye, zive ubuhle bobomi.
Indima ye-Inder Vires
Ngexesha lokuzivocavoca, ngokutsho kweqondo lentliziyo yentliziyo, sinokwahlula-hlula amathuba emilinganiselo yentliziyo, intente nganye ihambelana neziphumo ezahlukeneyo zoqeqesho.
Ukuzilolonga okukhanya (50-60% ye-max yentliziyo): Olu luhlu luhlala lufanelekile ukwenza imithambo-mali ephantsi, njengokuhambahamba ngebhayisikile okanye ukuhamba ngebhayisikile, nto leyo encedayo kwi-Istabolism ye-Basab kwaye ibuyisele imeko yomzimba.
Ukuziqhelanisa nokuzimisela okuphakathi (i-60-70% I-max yentliziyo): Lo ngowona mgangatho wentliziyo ilungileyo yokuzivocavoca, ehlala ibonwa kwimisebenzi yobungakanani obukhulu njengokubaleka kunye nokuhamba ngebhayisikile. Kuyanceda ukuphucula ukusebenza kwentliziyo kunye nemiphunga, ukwanda unyamezelo, kunye nokutshisa amanqatha.
Ukuzilolonga okuphezulu (70-80% yexabiso le-max): Ukuzivocavoca okwenziweyo, njengokuqeqesha ixeshana, kunceda ukwandisa unyamezelo lwe-Cardioferispiratory, kunye nokuphucula ukusebenza kwembaleki ngokubanzi.
Amandla agqithisileyo (i-90-100% i-max yentliziyo): ikakhulu isetyenziselwa ixesha elifutshane loqeqesho oluphezulu, njengeHit. Oku kungqinelana kokuzilolonga kunokuphucula ukuthobela unyamezelo lwe-anaerobic, kodwa kufanele kuphephe ukugcina kule minyaka ixesha elide, ukuze ungabingeli idini okanye ukwenzakala.
Izixhobo zokubeka iliso zentliziyo zithandwa kakhulu kwezi ntsuku, ukusuka kwi-smart iiwotshi zentliziyo ezinokukunceda uhlale ngaphezulu kweqondo lakho lentliziyo. Ukuhlolwa kwexeshana lokwenyani, kunokukunceda uhlale kwindawo ekujolise kuyo yentliziyo ngexesha lokuzivocavoca ukuqinisekisa ukuba isiphumo sokusebenza sandiswa.
Lungisa ishedyuli yakho yoqeqesho kumgangatho wentliziyo yakho
Ngonyamezelo lwe-aerobic: ixesha elide loqeqesho kwimimandla yokuzivocavoca ye-aerobic, njengokuyalela okanye ukuqubha, kunokuphucula amandlantliziyo kunye nokuqinisa amandla omzimba. Iinjongo zokulahleka kwamafutha: Ukuba injongo yilahleko yamafutha, unokukhetha umthambo omodareyitha wama-60-70% yereyithi yentliziyo yakho ephezulu kangangemizuzu engama-30 ukwandisa amanqatha. Ukunyusa isantya kunye namandla: Uqeqesho lwexeshana eliphezulu (Hiit) lunokuphucula ukunyamezelana ngempumelelo kunye nokuzilolonga, ngokungxama okufutshane kokuphumla kokuphumla, kumjikelo ophindaphindiweyo.
Ngokubeka iliso ngokufanelekileyo kwireyithi yentliziyo kunye nokucwangciswa kwenzululwazi kunye nexesha lokuzilolonga, unokukunceda ukuba uphucule usukelo lwakho lokuzilolonga, nokuba kukuphucula unyamezelo, okanye ukuphucula amandla omzimba. Yiyeke yentliziyo yakho ukuba ube yikhampasi yakho yokuzivocavoca kwaye uyonwabele yonke imisebenzi yezempilo nefanelekileyo!
Ixesha leposi: Oct-24 ukuya kwi-2424
