Intliziyo yakho nemiphunga yakho iphilile kangakanani? Masifumanise ukuba yintoni kanye kanye iCardiovascular Endurance!

Ngaba ngamanye amaxesha ukufumanisa kunzima ukuphefumla xa usenza umsebenzi onzima, ukukhwela izinyuko, okanye uhamba umgama omncinci? Ngaba uziva ngathi uyadinwa? Ngaba wakha wazibuza ukuba kutheni oku kusenzeka? Esinye sezizathu zoku kukuba kukho ubuthathaka ekusebenzeni kwentliziyo nemiphunga yethu. Yiloo nto siza kuthetha ngayo namhlanje, oko kukuthi , ukunyamezela kwentliziyo .

Yintoni iCardiovascular Endurance?

Ngamafutshane, xa uzilolonga, oko kukuthi, xa wenza umsebenzi onzima, intliziyo yakho kunye nemiphunga kufuneka ikwazi ukunika umzimba wakho umlinganiselo ofanelekileyo weoksijini . Oku sikubiza ngokuba yi-cardiovascular endurance, okanye i-aerobic fitness .

Khawuthelekelele ukuba unamandla okunyamezela intliziyo . Emva koko ungenza umthambo onzima ixesha elide ngaphandle kokudinwa. Ungenza umthambo onzima ixesha elifutshane ngaphandle kobunzima. Isizathu soku kukuba umzimba wakho uyakwazi ukufumana rhoqo umlinganiselo weoksijini ofunekayo ngexesha lomthambo. Njengokuba imoto esebenza kakuhle ifumana umbane rhoqo.

Kutheni ukunyamezela kwentliziyo kubalulekile kuthi?

Ukuba nokuqina kwentliziyo kuvumela umzimba wakho ukuba uhambise igazi ngokufanelekileyo emzimbeni wakho wonke. Oku kuvumela iiseli zakho ukuba zifumane ioksijini eziyidingayo. Le oksijini yiyo enika amandla, okanye amandla, kwiiseli ezikwizicwili nakwimisipha yethu .

Cinga ngale ndlela: yonke iseli emzimbeni wakho ifana nenjini encinci. Ezi injini zifuna ioksijini ukuze zisebenze. Ngoko ke, intliziyo nemiphunga zezona ndawo zimbini ziphambili ezipompa la mafutha. Xa zisebenza kakuhle, umzimba wonke usebenza kakuhle.

Zithini iingenelo zokwandisa ukunyamezela kwentliziyo?

Akukho nzuzo inye okanye zimbini kuphela koku, zininzi. Makhe sijonge ezinye zezona nzuzo ziphambili:

• Inceda ukugcina i-cholesterol yakho kunye noxinzelelo lwegazi zikwinqanaba elifanelekileyo : Oku kubaluleke kakhulu. Kuba ukuba zombini ezi zinto azilawuleki,Iingxaki ezinkulu ezifana nesifo sentliziyo zinokwenzeka.
• Ikukhusela kwizifo ezininzi: Ingakumbi ukunciphisa umngcipheko wokuba neengxaki zentliziyo kunye nemithambo yegazi.
• Ikunceda uphile ubomi obusempilweni ixesha elide: Ngubani ongafuni ukuphila ubomi obusempilweni, obonwabisayo ixesha elide, akunjalo?
• Yomeleza intliziyo yakho nemiphunga: Kanye njengokuba amalungu omzimba omntu owenza umthambo imihla ngemihla eqina.
• Imisebenzi yemihla ngemihla (umz., ukuphakamisa ingobozi yokuhlamba impahla, ukunyuka izinyuko) ingenziwa ngomgudu omncinci: Kunzima ukwenza nomsebenzi omncinci, akunjalo? Njengoko olu buchule lukhula, ukuziva udiniwe kuyehla.
• Iphucula ukusebenza kwengqondo: Oku kunceda ekuphuculeni izinto ezifana nenkumbulo kunye nengqalelo, njengoko ingqondo ifumana igazi elifanelekileyo.
• Yonyusa impilo-ntle yengqondo: Xa sizilolonga, imizimba yethu ikhupha iihomoni ze-happy ezifana nee-endorphins. Oku kunciphisa uxinzelelo lwengqondo kwaye kusenza sizive sonwabile kwaye sikhululekile.
• Iphucula umgangatho wobomi: Uza kuqonda ukuba ubomi bulula kangakanani xa unokusebenza ngaphandle kokugula rhoqo kwaye ungadinwa.

Silinganisa njani ukunyamezela kwentliziyo?

Kukho izixhobo ezikhethekileyo ezinokulinganisa oku. Ezi zilinganisa ukuba ingakanani ioksijini enokutyiwa ngumzimba wakho (`(Ubuninzi beOksijini)` okanye `(VO2 max)`) xa uzilolonga. Kukho iimvavanyo ezininzi ezinokusetyenziswa ukwenza oku:

• Ukukhwela ibhayisekile engashukumiyo ngesantya esahlukileyo: Uvavanyo olwenziwa ngokunyusa isantya kancinci kancinci.
• Ukuhamba okanye ukubaleka kwi-treadmill: Oku kwenziwa ngokutshintsha isantya kunye nokuthambeka.
• Ukubaleka umgama omiselweyo ngexesha elimiselweyo: Umzekelo, ukulinganisa umgama omkhulu onokuwubaleka kwimizuzu eli-12.
• Ukwenza i-shuttle run: Oku kuquka ukubona ukuba ungabaleka kangaphi phakathi kwamanqaku amabini malunga neemitha ezingama-20 (iinyawo ezingama-66) ngesantya esimiselweyo. Inzuzo yoku kukuba ayifuni zixhobo zikhethekileyo. Umqeqeshi angasebenzisa le ndlela ukuvavanya ukunyamezela kwabantwana kwiqela lemidlalo yesikolo.

Zinjani iziphumo zovavanyo lokunyamezela kwentliziyo?

Oku kuyahluka kumntu nomntu.

• Ubungakanani bokusetyenziswa kweoksijini (ukusetyenziswa) komntu oselula osebenzayo bunokuba phakathi kwama-35 nama-50 milliliters eoksijini ngekhilogram yobunzima bomzimba ngomzuzu.
• Kumdlali onyamezelayo, eli nani linokuba phakathi kweemililitha ezingama-70 nama-85 zeoksijini ngekhilogram ngomzuzu. Khawuthelekelele umahluko omkhulu okhoyo!
• Umntu oye waba nesifo sohlangothiEli xabiso linokuba liphantsi njenge-8 ukuya kwi-23 milliliters yeoksijini ngekhilogram ngomzuzu. Nangona kunjalo, nakubo, eli xabiso linokuphuculwa nge-10% ukuya kwi-15% ngokwenza umthambo we-aerobic ophakathi. Ziindaba ezimnandi ngokwenene ezo, akunjalo?

Siyiphuhlisa njani le meko yokunyamezela kwentliziyo?

Eyona nto ingcono kukuba le yinto enokuphuculwa ngumntu wonke. Okufuneka ukwenze kukwenza imisebenzi eyonyusa ubungakanani beoksijini oyiphefumlayo kwaye inyuse izinga lentliziyo yakho.

• Qala kancinci: Ungaqala ngokuzivocavoca okunje malunga nemizuzu eli-10 okanye eli-15 ngosuku.
• Yandisa kancinci kancinci: Emva koko ungawucel’ umngeni umzimba wakho kancinci kancinci ngokongeza imizuzu embalwa yonke imihla (ingcebiso kukuba abantu abadala balolonge ubuncinane imizuzu eli-150 ngeveki).
• Yandisa Amandla: Ukongeza ekwandiseni ixesha olichitha uzilolonga, ungandisa nomgama ohamba ngawo, okanye wandise ukuthambeka kwi-treadmill ukuze wongeze ubunzima. Zonke ezi zinto ziya kunyanzela umzimba wakho ukuba usebenze nzima, nto leyo eya kuphucula ukunyamezela kwakho.

Uphononongo lwabantwana besikolo samabanga aphantsi lufumanise ukuba ukwandisa izifundo zabo zemfundo yomzimba ukusuka kwiintsuku ezimbini ngeveki ukuya kwiintsuku ezine ngeveki kwandisa ukunyamezela kwabo intliziyo nemithambo-luvo.

Uqeqesho lweXesha lokuSprinta (SIT)

Le yindlela esebenzayo kakhulu. Izifundo ezininzi zifumanise ukuba abantu abenze i-Sprint Interval Training (SIT) kangangeeveki ezimbini ukuya kwezisibhozo baphucule ukunyamezela kwabo kwentliziyo nge-4% ukuya kwi-13.5%.

Nantsi indlela yokwenza oku:

• Malunga neentsuku ezintathu ngeveki.
• Babaleka ngokukhawuleza kangangoko banako (batyhala nzima kakhulu) imizuzwana eli-10 ukuya kwengama-30 ngexesha.
• Emva koko thatha imizuzu emibini ukuya kwemihlanu yokuphumla (ukuchacha) uze uphinde wenze njalo ngendlela efanayo.
• Yenza malunga nemijikelo emi-3 ukuya kwe-7 ngolu hlobo.

Uqeqesho lweXesha eliPhakamileyo (HIIT)

Le yindlela ethandwa kakhulu. "Uqeqesho lweXesha eliPhakamileyo`` (HIIT) ngumthambo ophantsi olandelwa lixesha elifutshane lomthambo onzima. Kufana nokubaleka ngokukhawuleza, uze uphinde ukhawuleze.

Olunye uphando lufumanise ukuba uqeqesho oluphezulu lwexesha lokuphumla (HIIT) luphucule ukunyamezela kwentliziyo yabantu ngama-38% ukuya kuma-79% amangalisayo!

Zeziphi ezi ziqhelo eziphucula ukunyamezela kwentliziyo?

Naluphi na uhlobo lomthambo olunyusa izinga lokuphefumla kwakho kunye nezinga lokubetha kwentliziyo yakho luya kunceda koku. Nazi ezinye zemizekelo:

• Ukuqubha
• Ukukhwela ibhayisekile
• Ukudanisa
• Ukubaleka
• Ukuhamba ngeenyawo
• Intambo yokutsiba
• Ukunyuka izitebhisi

Okokugqibela, umyalezo oya ekhaya:

Nokuba uneminyaka emingaphi, ungayiphucula impilo yakho yentliziyo. Akukapheli xesha. Ungabuza ugqirha wakho ngale nto uze ucele uncedo ekwenzeni isicwangciso sokuzilolonga esifanelekileyo kuwe.

Khumbula, qala kancinci, yanda kancinci kancinci, kwaye uqhubeke ungayeki. Emva koko uza kuzibona iziphumo . Uza kuziva ungcono kwaye ukwazi ukwenza imisebenzi yakho yemihla ngemihla ngokulula. Ngoko ke, masiqale ukucinga ngale nto namhlanje size senze intliziyo yakho nemiphunga yakho ihlale kakuhle, akunjalo?

Ukunyamezela kwentliziyo , ukomelela kwe-aerobic, umthambo, impilo yentliziyo, impilo yemiphunga, ioksijini, ubomi obusempilweni