Imfihlo Yokushaya Kwenhliziyo Okusheshayo: Kungani Ukuzivocavoca Kuqinisa Inhliziyo?

Wake wazizwa inhliziyo yakho ishaya ngamandla ngemva kokugijima? Lowo msindo "wokugxumagxuma" awugcini nje ngobufakazi bokuzivocavoca, kodwa futhi uwuphawu olubalulekile umzimba wakho oluthumela kuwe. Namuhla, ake sixoxe ngokubaluleka kokushintsha kwesilinganiso senhliziyo ngesikhathi sokuzivocavoca nokuthi ungayigcina kanjani inhliziyo yakho iphilile ngokuzivocavoca kwesayensi.

1. Isilinganiso Senhliziyo: “Ideshibhodi Yezempilo” Yomzimba

Izinga lokushaya kwenhliziyo (okungukuthi, inani lokushaya kwenhliziyo ngomzuzu) liyisibonakaliso esibalulekile sokulinganisa isimo somzimba. Izinga lokushaya kwenhliziyo lomuntu omdala ojwayelekile livame ukuba phakathi kwama-beats angu-60 no-100 ngomzuzu, kuyilapho labo abazivocavoca njalo bangase babe nezinga lokushaya kwenhliziyo eliphansi lokuphumula (isibonelo, abasubathi bangafinyelela ama-beats angu-40 kuya kwangu-60 ngomzuzu). Lokhu kungenxa yokuthi izinhliziyo zabo zisebenza kahle kakhulu futhi zikhipha igazi eliningi ngokushaya ngakunye.

Izinguquko ekushayeni kwenhliziyo ngesikhathi sokuzivocavoca

Ukuvivinya umzimba okuphansi (njengokuhamba): Isilinganiso senhliziyo singaba ngu-50% kuya ku-60% wesilinganiso senhliziyo esiphezulu, esifanelekela ukufudumala noma ukululama.

Ukuvivinya umzimba ngamandla aphakathi nendawo (njengokugijima ngokushesha nokubhukuda): Uma izinga lokushaya kwenhliziyo lifinyelela ku-60% kuya ku-70%, kungathuthukisa ngempumelelo ukukhuthazela kwenhliziyo.

Ukuzivocavoca ngamandla aphezulu (njengokushesha kanye ne-HIIT): Izinga lokushaya kwenhliziyo lidlula u-70% kuya ku-85%, okuthuthukisa kakhulu ukusebenza kwenhliziyo namaphaphu ngesikhathi esifushane.

(Icebiso: Ifomula yokulinganisa izinga lokushaya kwenhliziyo eliphezulu = 220 – ubudala)

1. Izinzuzo Ezintathu Ezinkulu Zokuzivocavoca Ekuphakamiseni Isilinganiso Senhliziyo

1. Thuthukisa ukusebenza kwenhliziyo namaphaphu ukuze inhliziyo ibe “yintsha”

Ukuzivocavoca njalo kungathuthukisa ukusebenza kahle kwenhliziyo, kunciphise izinga lokushaya kwenhliziyo okuphumulile futhi kunciphise ingozi yezifo zenhliziyo. Abantu abaphikelela ekuzivocavoceni kwe-aerobic (njengokugijima nokugibela ibhayisikili) isikhathi eside banemisipha yenhliziyo eqinile kanye nokujikeleza kwegazi okubushelelezi.

2. Sheshisa imetabolism futhi ushise amafutha kahle

Uma izinga lokushaya kwenhliziyo lifika “endaweni yokushisa amafutha” (cishe u-60% kuya ku-70% wezinga eliphezulu lokushaya kwenhliziyo), umzimba uzobeka phambili ukusetshenziswa kwamafutha ukuze uthole amandla. Yingakho futhi ukugijima imizuzu engama-30 kuzuzisa kakhulu ekunciphiseni amafutha kunokugijima umzuzu owodwa.

3. Ukuqeda ukucindezeleka futhi uthuthukise isimo sengqondo

Ukwanda kwesilinganiso senhliziyo ngesikhathi sokuzivocavoca kukhuthaza ubuchopho ukuthi bukhiphe ama-endorphin (ama-painkiller emvelo), okwenza abantu bazizwe bejabule. Ngesikhathi esifanayo, ukuzivocavoca okulinganiselwe kwe-aerobic kungalawula nerve ezenzakalelayo futhi kusize ekunciphiseni ukukhathazeka nokungalali.

1. Ungayisebenzisa Kanjani Ngokwesayensi Isilinganiso Senhliziyo Ukuqondisa Ukuzivocavoca?

1. Thola "indawo yakho yokushaya kwenhliziyo eqondiwe"

Uhla lokushisa amafutha: 60%-70% wesilinganiso esiphezulu senhliziyo (esifanele ukwehlisa amafutha)

Uhla lokuqinisa inhliziyo namaphaphu: 70%-85% wesilinganiso esiphezulu senhliziyo (esifanele ukuthuthukisa ukukhuthazela)

(Isilinganiso senhliziyo sangempela singaqashwa ngewashi elihlakaniphile noma ibhande lenhliziyo.)

2. Gwema ukuvivinya umzimba ngokweqile

Uma izinga lokushaya kwenhliziyo lidlula u-90% wezinga lokushaya kwenhliziyo eliphezulu isikhathi eside ngesikhathi sokuzivocavoca, kungabangela izingozi ezifana nokuzumeka kanye nokuqina kwesifuba. Ikakhulukazi kwabaqalayo, kufanele baqhubeke kancane kancane.

3. Ukuqeqeshwa okuhlukahlukene

Ukuzivocavoca nge-aerobic (njengokugijima nokubhukuda) kuthuthukisa i-cardioimithambo yegazi ukukhuthazela

Ukuqeqeshwa kwamandla (ukuphakamisa izinsimbi, umzimba) ukuqeqeshwa kwesisindo) kuthuthukisa amandla emisipha yenhliziyo

Ukuqeqeshwa kwesikhashana (i-HIIT) kuthuthukisa ngempumelelo ukusebenza kwenhliziyo namaphaphu

IV. Imibuzo Esheshayo: Ingabe Inhliziyo Yakho Iphilile?

Zama lokhu “Ukuhlolwa kwenhliziyo okuphumuzayo” okulula:

Ngemva kokuvuka ekuseni, lala unganyakazi umzuzu owodwa bese ulinganisa ukushaya kwesandla sakho noma umthambo we-carotid.

Qopha inani elimaphakathi lezinsuku ezintathu ezilandelanayo.

✅<60 beats ngomzuzu: ukusebenza kahle kwenhliziyo okuphezulu (okuvamile kulabo abazivocavoca njalo)

✅Izikhathi ezingu-60-80 ngomzuzu: ibanga elijwayelekile

Ngaphezu kwezikhathi ezingu-80 ngomzuzu: Kunconywa ukwandisa ukuzivocavoca kwe-aerobic nokubonisana nodokotela

1. Thatha isinyathelo bese uqala "ukuqeqesha ingqondo yakho" kusukela namuhla!

Kungakhathaliseki ukuthi ukuhamba ngokushesha, i-yoga noma ukubhukuda, uma nje ukushaya kwenhliziyo kukhushulwe ngokufanele, kungafaka amandla enhliziyweni. Khumbula: Umdlalo omuhle kakhulu yilowo onganamathela kuwo!