Kodi mtima ndi mapapo anu ali bwino bwanji? Tiyeni tidziwe bwino lomwe tanthauzo la Cardiovascular Endurance!

Kodi nthawi zina zimakuvutani kupuma mukamagwira ntchito yolemetsa pang'ono, kukwera masitepe, kapena kuyenda mtunda wautali? Kodi mumamva ngati mukutopa? Kodi munayamba mwadzifunsapo chifukwa chake izi zimachitika? Chifukwa chimodzi cha izi ndichakuti pali zofooka zina pakugwira ntchito kwa mtima ndi mapapo athu. Ndicho chimene tikambirana lero, chomwe ndi kupirira kwa mtima .

Kodi Kupirira kwa Mtima ndi Chiyani?

Mwachidule, mukamachita masewera olimbitsa thupi, ndiko kuti, mukamagwira ntchito yolemetsa, mtima ndi mapapo anu ayenera kukhala ndi mphamvu yopatsa thupi lanu mpweya wokwanira. Ichi ndi chomwe timachitcha kuti cardiovascular endurance, kapena aerobic fitness .

Tangoganizirani kuti muli ndi mtima wabwino wopirira. Kenako mutha kuchita masewera olimbitsa thupi pang'ono kwa nthawi yayitali osatopa. Mutha kuchita masewera olimbitsa thupi amphamvu kwa kanthawi kochepa popanda vuto lililonse. Chifukwa chake ndichakuti thupi lanu limatha kulandira mpweya wofunikira nthawi zonse panthawi yochita masewera olimbitsa thupi. Monga momwe galimoto yoyenda bwino imapezera mafuta nthawi zonse.

N’chifukwa chiyani kupirira kwa mtima ndi mtima n’kofunika kwa ife?

Kukhala ndi mtima wabwino kumathandiza thupi lanu kusuntha magazi bwino m'thupi lanu lonse. Izi zimathandiza maselo anu kupeza mpweya womwe amafunikira. Mpweya umenewu ndi umene umapatsa mphamvu, kapena mphamvu, maselo omwe ali m'minofu ndi minofu yathu .

Taganizirani izi motere: selo lililonse m'thupi lanu lili ngati injini yaying'ono. Ma injini awa amafunika mpweya kuti agwire ntchito. Chifukwa chake, mtima ndi mapapo ndi malo awiri akuluakulu omwe amapopera mafuta awa. Akagwira ntchito bwino, thupi lonse limagwira ntchito bwino.

Kodi ubwino wowonjezera kupirira kwa mtima ndi chiyani?

Palibe phindu limodzi kapena awiri okha pa izi, pali zambiri. Tiyeni tiwone zina mwa zabwino zazikulu:

• Zimathandiza kuti cholesterol ndi kuthamanga kwa magazi anu zikhale bwino : Izi ndizofunikira kwambiri. Chifukwa ngati zonsezi sizikuyenda bwino,Mavuto akuluakulu monga matenda a mtima angachitike.
• Zimakutetezani ku matenda ambiri: Makamaka kuchepetsa chiopsezo cha matenda a mtima ndi mitsempha yamagazi.
• Zimakuthandizani kukhala ndi moyo wathanzi komanso wautali: Ndani sangafune kukhala ndi moyo wathanzi, wosangalala komanso wautali, eti?
• Zimalimbitsa mtima ndi mapapo anu: Monga momwe ziwalo za munthu amene amachita masewera olimbitsa thupi tsiku ndi tsiku zimakhalira zolimba.
• Ntchito za tsiku ndi tsiku (monga kunyamula dengu lochapira zovala, kukwera masitepe) zitha kuchitika popanda khama lalikulu: N'kovuta kuchita ngakhale ntchito yaying'ono, sichoncho? Pamene luso limeneli likukula, kumva kutopa kumachepa.
• Zimathandiza kuti ubongo ugwire bwino ntchito: Izi zimathandizanso kukonza zinthu monga kukumbukira zinthu ndi kusamala, chifukwa ubongo umalandira magazi abwino.
• Zimawonjezera thanzi la maganizo: Tikamachita masewera olimbitsa thupi, matupi athu amatulutsa mahomoni achimwemwe monga endorphins. Izi zimachepetsa kupsinjika maganizo ndipo zimatipangitsa kukhala osangalala komanso omasuka.
• Zimathandiza kuti moyo ukhale wabwino: Mudzazindikira momwe moyo umakhalira wosavuta ngati mungathe kugwira ntchito popanda kudwala pafupipafupi komanso popanda kutopa.

Kodi timayesa bwanji kupirira kwa mtima ndi mitsempha yamagazi?

Pali zipangizo zapadera zomwe zimatha kuyeza izi. Izi zimayesa kuchuluka kwa mpweya womwe thupi lanu lingagwiritse ntchito (`(Maximum Oxygen Consumption)` kapena `(VO2 max)`) mukamachita masewera olimbitsa thupi. Pali mayeso angapo omwe angagwiritsidwe ntchito pochita izi:

• Kukwera njinga yosasuntha pa liwiro losiyana: Kuyesa komwe kumachitika powonjezera liwiro pang'onopang'ono.
• Kuyenda kapena kuthamanga pa treadmill: Izi zimachitika mwa kusintha liwiro ndi kutsika.
• Kuthamanga mtunda wokhazikika munthawi yokhazikika: Mwachitsanzo, kuyeza mtunda wokwanira womwe mungathamange mu mphindi 12.
• Kuchita shuttle kuthamanga: Izi zimaphatikizapo kuwona kangati komwe mungathamange pakati pa malo awiri pa mtunda wa mamita 20 (mapazi 66) pa liwiro lokhazikika. Ubwino wa izi ndikuti sizifunikira zida zapadera. Mphunzitsi angagwiritse ntchito njira iyi kuyesa kupirira kwa ana mu timu yamasewera ya kusukulu.

Kodi zotsatira za mayeso a mtima ndi mtima nthawi zambiri zimakhala bwanji?

Izi zimasiyana malinga ndi munthu.

• Mpweya wambiri womwe munthu wachinyamata amagwiritsa ntchito (kugwiritsa ntchito) ukhoza kukhala pakati pa mamililita 35 ndi 50 a mpweya pa kilogalamu imodzi ya kulemera kwa thupi pamphindi imodzi.
• Kwa wothamanga wopirira, chiwerengerochi chikhoza kukhala pakati pa mamililita 70 ndi 85 a mpweya pa kilogalamu imodzi pamphindi. Tangoganizirani kusiyana kwakukulu komwe kulipo!
• Munthu amene wadwala sitirokoMtengo uwu ukhoza kukhala wotsika mpaka mamililita 8 mpaka 23 a mpweya pa kilogalamu imodzi pamphindi. Komabe, ngakhale kwa iwo, mtengo uwu ukhoza kukwezedwa ndi 10% mpaka 15% pochita masewera olimbitsa thupi pang'ono. Imeneyo ndi nkhani yabwino kwambiri, sichoncho?

Kodi tingatani kuti tipeze kupirira kwa mtima ndi mitsempha yamagazi?

Chabwino kwambiri ndichakuti ichi ndi chinthu chomwe aliyense angathe kuchikonza. Chomwe muyenera kuchita ndikuchita zinthu zomwe zimawonjezera kuchuluka kwa mpweya womwe mumapuma komanso kugunda kwa mtima wanu.

• Yambani pang'ono: Mutha kuyamba ndi masewera olimbitsa thupi ngati awa kwa mphindi pafupifupi 10 kapena 15 patsiku.
• Pang'onopang'ono onjezerani: Kenako mutha kuyeserera thupi lanu pang'onopang'ono powonjezera mphindi zochepa tsiku lililonse (akuluakulu amalangiza kuti azichita masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata).
• Wonjezerani Mphamvu: Kuwonjezera pa kuwonjezera nthawi yomwe mumachita masewera olimbitsa thupi, muthanso kuwonjezera mtunda womwe mumayenda, kapena kuwonjezera kutsamira pa treadmill kuti muwonjezere zovuta. Zonsezi zidzakakamiza thupi lanu kugwira ntchito molimbika, zomwe zidzakuthandizani kupirira.

Kafukufuku wa ana a sukulu ya pulayimale adapeza kuti kuwonjezera maphunziro awo olimbitsa thupi kuchoka pa masiku awiri pa sabata kufika pa masiku anayi pa sabata kunawonjezera kupirira kwawo kwa mtima.

Maphunziro a Nthawi Yothamanga (SIT)

Iyi ndi njira yothandiza kwambiri. Kafukufuku wosiyanasiyana wapeza kuti anthu omwe adachita Sprint Interval Training (SIT) kwa milungu iwiri mpaka isanu ndi itatu adakulitsa kupirira kwawo kwa mtima ndi 4% mpaka 13.5%.

Umu ndi momwe mungachitire:

• Pafupifupi masiku atatu pa sabata.
• Amathamanga mofulumira momwe angathere (kukakamiza mwamphamvu kwambiri) kwa masekondi 10 mpaka 30 nthawi imodzi.
• Kenako pumulani kwa mphindi ziwiri kapena zisanu (kuchira) ndipo chitaninso chimodzimodzi.
• Chitani maulendo atatu kapena asanu ndi awiri motere.

Maphunziro a High-Intensity Interval (HIIT)

Iyi ndi njira yotchuka kwambiri. ``High-Intensity Interval Training`` (HIIT) ndi masewera olimbitsa thupi otsika mphamvu omwe amatsatiridwa ndi nthawi yochepa yochita masewera olimbitsa thupi amphamvu kwambiri. Zili ngati kuthamanga mofulumira, kenako kuthamanga mofulumira kachiwiri.

Kafukufuku wina adapeza kuti maphunziro apakati pa mphamvu yapamwamba (HIIT) adathandizira anthu kupirira matenda a mtima ndi 38% mpaka 79%!

Kodi ndi maseŵera olimbitsa thupi ati amene amathandiza kuti mtima ukhale wolimba?

Maseŵero olimbitsa thupi aliwonse omwe amawonjezera kuthamanga kwa mpweya wanu komanso kuthamanga kwa mtima wanu angathandize pa izi. Nazi zitsanzo zina:

• Kusambira
• Kukwera njinga
• Kuvina
• Kuthamanga
• Kuyenda
• Chingwe chodumpha
• Kukwera masitepe

Pomaliza, uthenga wopita nawo kunyumba:

Kaya muli ndi zaka zingati, mutha kukonza thanzi lanu la mtima ndi mitsempha yamagazi. Sizichedwa. Mutha kufunsa dokotala wanu za izi ndikupempha thandizo popanga dongosolo lochita masewera olimbitsa thupi lomwe lili loyenera kwa inu.

Kumbukirani, yambani pang'onopang'ono, onjezerani pang'onopang'ono, ndipo pitirizani osataya mtima. Mukatero mudzaona zotsatira zake nokha. Mudzamva bwino ndipo mudzatha kuchita ntchito zanu za tsiku ndi tsiku mosavuta. Ndiye, tiyeni tiyambe kuganizira izi lero ndikupangitsa mtima ndi mapapo anu kukhala olimba pang'ono, sichoncho?

Kupirira kwa mtima , kulimbitsa thupi, kuchita masewera olimbitsa thupi, thanzi la mtima, thanzi la mapapo, mpweya wabwino, moyo wathanzi