Ukuba uqala ukungena kwihlabathi lokuqhuba ngedatha, kusenokwenzeka ukuba sele uve ngeendawo zoqeqesho. Ngamafutshane, iindawo zoqeqesho zivumela abakhweli beebhayisekile ukuba bajolise kwiindlela ezithile zomzimba, baze, bavelise iziphumo ezisebenzayo ngakumbi ngexesha lokukhwela ihashe.
Nangona kunjalo, ngeemodeli ezininzi zeendawo zoqeqesho ezikhoyo – eziquka ukubetha kwentliziyo kunye namandla – kunye namagama anjenge-FTP, i-sweet-spot, i-VO2 max, kunye nomlinganiselo we-anaerobic ohlala ubhencwa, ukuqonda nokusebenzisa iindawo zoqeqesho ngokufanelekileyo kunokuba nzima.
Akunyanzelekanga ukuba kube njalo, nangona kunjalo. Ukusebenzisa iindawo kunokwenza lula uqeqesho lwakho ngokongeza ulwakhiwo kwindlela oqhuba ngayo, nto leyo enokukunceda uphucule indawo efanelekileyo yokomelela komzimba ofuna ukuyiphucula.
Ngaphezu koko, iindawo zoqeqesho zifikeleleka lula kunangaphambili, ngenxa yokwanda kwexabiso elifikelelekayoabajongi besantya sentliziyokunye neemitha zamandla kunye nokuthandwa okukhawulezayo kwabaqeqeshi abakrelekrele kunye neeapps ezininzi zoqeqesho lwangaphakathi.
1. Zithini iindawo zoqeqesho?
Iindawo zoqeqesho ziindawo ezixineneyo ezihambelana neenkqubo zomzimba ngaphakathi emzimbeni. Abakhweli beebhayisekile banokusebenzisa iindawo zoqeqesho ukujolisa kwiindlela ezithile zohlengahlengiso, ukusuka ekuphuculeni ukunyamezela ngoqeqesho olusisiseko ukuya ekusebenzeni kubuchule bokuqalisa i-max-power sprint.
Ezo ngxinano zinokumiselwa ngokusebenzisa isantya sentliziyo, amandla, okanye 'ukuvakalelwa' (okwaziwa ngokuba 'yisantya sokuzibhokoxa okubonwayo'). Umzekelo, isicwangciso soqeqesho okanye umthambo unokufuna ukuba ugqibezele izithuba 'kwindawo yesithathu'.
Akupheleli nje ekukhawuleziseni imizamo yakho, nangona kunjalo. Ukusebenzisa iindawo zoqeqesho kuya kuqinisekisa ukuba awusebenzi nzima kakhulu kwiindlela zokubuyela umva okanye xa uphumle phakathi kwezithuba.Iindawo zakho zoqeqesho zixhomekeke kuwe kwaye zisekelwe kwinqanaba lakho lokomelela komzimba. Oko kunokuhambelana 'necandelo lesithathu' kumkhweli omnye kuya kwahluka komnye.
2. Zithini iingenelo zokusebenzisa iindawo zoqeqesho?
Iindawo zoqeqesho zinezibonelelo ezininzi, nokuba umtsha kuqeqesho olucwangcisiweyo okanye ungumkhweli webhayisekile oqeqeshiweyo.
"Ukuba unomdla wokubona ukuba ungaphumelela kangakanani, kubaluleke kakhulu ukuba nesakhiwo kwinkqubo yakho kwaye ulandele isayensi," utshilo uCarol Austin, ugqirha wezonyango kunye nentloko yangaphambili yenkxaso yokusebenza kwiTeam Dimension Data.
Iindawo zoxinzelelo zikuvumela ukuba ulandele indlela ecwangcisiweyo nechanekileyo yoqeqesho, ekuvumela ukuba ujolise kwiindawo ezithile zokomelela kwakho kwaye ulawule umthwalo wakho womsebenzi ukuze uphephe uqeqesho olugqithisileyo ngelixa kukunceda wena okanye umqeqeshi wakho ukuba nilandele inkqubela phambili yenu ngokuhamba kwexesha.
Uqeqesho lokusebenzisa iindawo zakho luyimeko enceda wonke umntu, nto leyo egcina uqeqesho lwakho lulungelelene kwaye lucacile ngaxeshanye. Ukusebenzisa iindawo zoqeqesho kukwanceda ukuqinisekisa ukuba iindlela zakho zokubuyela kwimeko yesiqhelo – okanye amaxesha okubuyela kwimeko yesiqhelo phakathi kwezithuba eziqatha – kulula ngokwaneleyo ukuvumela umzimba wakho ukuba uphumle kwaye uziqhelanise nomsebenzi owenzayo.
3. Iindlela ezintathu zokusebenzisa iindawo zakho zoqeqesho
Wakuba ugqibile uvavanyo lwamandla okanye lwentliziyo kwaye ufumene iindawo zakho, ungazisebenzisa ngeendlela ezahlukeneyo ukuze unike ulwazi kwaye uvavanye uqeqesho lwakho. Khumbula ukuba ishedyuli yoqeqesho engcono kakhulu icwangciswe ngokusekwe kubomi bakho, izibophelelo zemihla ngemihla, kunye neenjongo zokukhwela.
● Yenza isicwangciso sakho soqeqesho
Ukuba udala isicwangciso sakho soqeqesho endaweni yeso sichazwe yi-app okanye ngumqeqeshi, zama ukungacingi kakhulu ngaso. Nceda ugcine izinto zilula.
Zama ukugxila kwi-80% yeeseshoni zakho zoqeqesho (hayi ixesha lilonke loqeqesho) kwimizamo elula echithwa kwiindawo ezisezantsi zoqeqesho (i-Z1 kunye ne-Z2 ukuba usebenzisa imodeli yeendawo ezintathu), kwaye ungene kwi-Z3 okanye ngaphezulu komda wakho we-anaerobic kwi-20% eseleyo yeeseshoni.
● Bhalisela isicwangciso soqeqesho
Ii-apps zoqeqesho ezikwi-intanethi zingasebenzisa neendawo zakho ukuvelisa uqeqesho olulungiselelwe wena.
Ukulandela isicwangciso soqeqesho kulula kunangaphambili, kunye noluhlu olubanzi lwee-apps zoqeqesho ezibonelela ngezicwangciso ezenziweyo zokukhwela ibhayisekile ngaphakathi. Ezo apps ziquka iZwift, iWahoo RGT, iRouvy, iTrainerRoad, kunye neWahoo System.
I-app ye-X-Fitness inokuqhagamshelwa kwiisensa ezahlukeneyo zesantya sentliziyo kunye nesantya sentliziyo ze-CHILEAF, ezinokujonga idatha yesantya sentliziyo kunye nesantya kunye nesantya ngexesha lokuqhuba ibhayisekile ngexesha langempela.
I-app nganye idla ngokubonelela ngezicwangciso zoqeqesho ezijolise kwiinjongo ezahlukeneyo okanye ukuphuculwa kokuqina komzimba. Ziya kumisela ukomelela kwakho okusisiseko (ngesiqhelo ngovavanyo lwe-FTP okanye olufanayo), zilungise iindawo zakho zoqeqesho kwaye zilungelelanise ukujima kwakho ngokufanelekileyo.
● Yehla kancinci
Ukwazi ixesha lokuphumla kubalulekile kuyo nayiphi na isicwangciso soqeqesho. Kaloku, xa uphumle kwaye uchacha, ungalungisa kwaye ubuye unamandla.Sebenzisa iindawo zakho zoqeqesho ukukhokela ukuchacha kwakho kunye nemizamo yakho - nokuba lixesha lokuphumla phakathi kwekhefu okanye ngexesha lokuphumla.
Kulula kakhulu ukwenza nzima kakhulu xa umele uphumle. Kwaye ukuba uyalibala ukuchacha uze uqhubeke ngaphandle kokuphumla, usengozini yokudinwa ngokupheleleyo.
Ixesha lokuthumela: Epreli-12-2023
