Vula Ukusebenza Kwakho Okuphezulu: Kutheni Wonke Umthandi Wokuqina Kwempilo Efuna Umgcini Wentliziyo

Landelela iTicker yakho, Guqula uqeqesho lwakho

Nokuba ungumgijimi onamava okanye usaqala uhambo lwakho lokomelela, ukuqonda ukubetha kwentliziyo yakho akupheleli nje kwiingcali—sisixhobo sakho esiyimfihlo sokuphucula iziphumo ngelixa uhlala ukhuselekile.isixhobo sokujonga izinga lentliziyo: isixhobo esincinci nesitshintsha umdlalo esiguqula idatha eluhlaza ibe yingqiqo esebenzisekayo.

Kutheni Ufanele Ujonge Isantya Sentliziyo Yakho?

1.Lungiselela ukuQeqesha kwakho

• Qeqesha ngobuchule, kungabi nzima! Ngokuhlala kwindawo yakho ekujoliswe kuyo yokubetha kwentliziyo (ukutsha kwamafutha, i-cardio, okanye i-peak), uya kwandisa ukunyamezela, utshise iikhalori ngokufanelekileyo, kwaye uphephe ukudinwa.
• Ingxelo yexesha langempela iqinisekisa ukuba yonke iseshoni yokubila ibalulekile.

2.Thintela Uqeqesho Olugqithisileyo

• Ukutyhala ngamandla kakhulu? Isantya sentliziyo yakho sixela yonke into. Ukuqaqamba xa uphumle okanye imizamo ende yokuqina ngamandla ibonisa ukudinwa—into ebalulekileyo yokuyibuyisela umva kwaye uphile.

3.Landelela inkqubela phambili ngokuhamba kwexesha

• Bukela isantya sentliziyo yakho yokuphumla sisehla njengoko impilo yakho iphucuka—uphawu olucacileyo lwentliziyo enamandla nesempilweni!

4.Hlala Ukhuselekile Ngexesha Lokuzilolonga

• Kwabo baneengxaki zentliziyo okanye abachachayo emva kokwenzakala, ukubeka esweni kukugcina ngaphakathi kwemida ekhuselekileyo, kunciphisa umngcipheko wokwenzakala.
  • Iintambo zesifuba: Umgangatho wegolide wokuchaneka, ofanelekileyo kubadlali abazimiseleyo.
  • Izinto zokunxiba ezisekelwe esinqeni: Kulula kwaye kunesitayile (cinga ngee-smartwatches), zilungele ukulandelelwa kwemihla ngemihla.
  • Izinzwa zeminwe: Kulula kwaye kulula ukubhatala ukuze uhlolwe ngokukhawuleza ngexesha lokuzilolonga.
• Ukuhla ukusinda: Zama ukuba i-60-70% yesantya esiphezulu sentliziyo yakho ukuze uhlale kwindawo etshisa amanqatha.
• Uqeqesho Lokunyamezela: Nyusa ukuya kwi-70-85% ukuze wakhe amandla.
• Abathandi be-HIIT: Fihla i-85%+ xa uqhuma kancinci, uze ubuye—phinda!

Indlela yokukhetha iMonitor efanelekileyo

Icebiso Elihle: Vumelanisa Neenjongo Zakho

Ukulungele Ukuphucula Ukuqina Komzimba Wakho?
Isixhobo sokujonga isantya sentliziyo asiyosixhobo nje kuphela—sisixhobo sakho sokuqeqesha, sisixhobo sokukukhuthaza, kunye nokhuseleko. Lahla uqikelelo kwaye wenze yonke intsimbi yentliziyo ibalwe!