Imfihlo Yokushaya Kwenhliziyo Esheshayo: Kungani Ukuzivocavoca Kwenza Inhliziyo Iqine?

Wake wayizwa inhliziyo yakho ishaya kabuhlungu ngemva kokugijima? Lowo msindo "we-thump" akuwona nje ubufakazi bokuzivocavoca, kodwa futhi uphawu olubalulekile umzimba wakho okuthumela lona. Namuhla, ake sikhulume ngokubaluleka koshintsho lokushaya kwenhliziyo ngesikhathi sokuzivocavoca nokuthi ungayigcina kanjani inhliziyo yakho inempilo ngokuzivivinya kwesayensi.

1. Izinga Lenhliziyo: “Ideshibhodi Yezempilo” Yomzimba

Izinga lokushaya kwenhliziyo (okungukuthi, inani lokushaya kwenhliziyo ngomzuzu) liyinkomba ebalulekile yokulinganisa isimo somzimba. Izinga lokushaya kwenhliziyo eliphumule lomuntu omdala ovamile ngokuvamile liphakathi kwamabhithi angu-60 no-100 ngomzuzu, kuyilapho labo abavivinya umzimba njalo bangase babe nenhliziyo ephumulayo ephansi (ngokwesibonelo, abasubathi bangafinyelela ukushaya okungama-40 kuya kwangu-60 ngomzuzu). Lokhu kungenxa yokuthi izinhliziyo zabo zisebenza kahle kakhulu futhi zimpompa igazi elengeziwe ngesigqi ngasinye.

Izinguquko ekushayeni kwenhliziyo ngesikhathi sokuzivocavoca

Ukuzivocavoca okunamandla aphansi (okufana nokuhamba) : Ukushaya kwenhliziyo cishe ku-50% kuya ku-60% wezinga eliphezulu lokushaya kwenhliziyo, elifanele ukufudumala noma ukululama.

Ukuzivocavoca okunamandla okumaphakathi (okufana nokugijima ngokushesha nokubhukuda) : Uma ukushaya kwenhliziyo kufinyelela ku-60% kuya ku-70%, kungathuthukisa ngempumelelo ukukhuthazela kwenhliziyo nemithambo yegazi.

Ukuzivocavoca okunamandla aphezulu (okufana nokugijima kanye ne-HIIT) : Ukushaya kwenhliziyo kudlula u-70% kuya ku-85%, okuthuthukisa kakhulu ukusebenza kwenhliziyo namaphaphu ngesikhathi esifushane.

(Ithiphu: Ifomula yokulinganisa isilinganiso senhliziyo esiphezulu = 220 – ubudala)

1. Izinzuzo Ezintathu Ezinkulu Zokuzivocavoca Ekukhuphuleni Isilinganiso Senhliziyo

1. Thuthukisa ukusebenza kwenhliziyo namaphaphu ukwenza inhliziyo ibe “ncane”

Ukuvivinya umzimba njalo kungathuthukisa ukusebenza kahle kokumpompa kwenhliziyo, kwehlise izinga lokushaya kwenhliziyo ephumule futhi kwehlise nengozi yezifo zenhliziyo nemithambo yegazi. Abantu abaphikelelayo ekuzilolongeni kwe-aerobic (okufana nokugijima nokuhamba ngebhayisikili) isikhathi eside banemisipha yenhliziyo eqinile kanye nokuhamba kwegazi okushelelayo.

2. Sheshisa umzimba futhi ushise amafutha ngendlela efanele

Lapho izinga lokushaya kwenhliziyo lifinyelela “endaweni eshisa amafutha” (cishe i-60% kuya ku-70% yesilinganiso esiphezulu senhliziyo), umzimba uzobeka phambili ukusetshenziswa kwamafutha ukuze uthole amandla. Yingakho futhi ukugijima imizuzu engu-30 kunenzuzo kakhulu ekulahlekelweni kwamafutha kunokugijima umzuzu ongu-1.

3. Khipha ukucindezeleka futhi uthuthukise isimo sengqondo

Ukwenyuka kwezinga lokushaya kwenhliziyo phakathi nokuzivocavoca kukhuthaza ubuchopho ukuba bukhiphe ama-endorphin (amaphilisi ezinhlungu emvelo), okwenza abantu bajabule. Ngasikhathi sinye, ukuvivinya umzimba okusesilinganisweni kwe-aerobic nakho kungalawula inzwa ye-autonomic futhi kusize ukukhulula ukukhathazeka nokuqwasha.

1. Ungasisebenzisa Kanjani Ngokwesayensi Isilinganiso Senhliziyo Ukuze Uqondise Ukuzivocavoca?

1. Thola "indawo yakho yokushaya kwenhliziyo eqondiwe"

Ibanga lokushiswa kwamafutha: 60% -70% wesilinganiso esiphezulu senhliziyo (esilungele ukulahlekelwa amafutha)

Ibanga lokuqinisa i-Cardiopulmonary: 70% -85% wesilinganiso esiphezulu senhliziyo (esilungele ukuthuthukisa ukukhuthazela)

(Ukushaya kwenhliziyo kwesikhathi sangempela kungagadwa ngewashi elihlakaniphile noma ibhande lokushaya kwenhliziyo.)

2. Gwema ukuvivinya umzimba ngokweqile

Uma ukushaya kwenhliziyo kudlula u-90% wesilinganiso esiphezulu senhliziyo isikhathi eside ngesikhathi sokuzivocavoca, kungase kubangele izingozi ezifana nesiyezi kanye nokuqina kwesifuba. Ikakhulukazi kwabaqalayo, kufanele baqhubeke kancane kancane.

3. Ukuqeqeshwa okuhlukahlukene

Ukuzivocavoca kwe-Aerobic (okufana nokugijima nokubhukuda) kuthuthukisa i-cardioimithambo yegazi ukukhuthazela

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

Ukuqeqeshwa kwesikhashana (HIIT) kuthuthukisa ngempumelelo ukusebenza kwenhliziyo namaphaphu

IV. Imibuzo Esheshayo: Ingabe Inhliziyo Yakho Iphilile?

Zama lokhu “kuhlola izinga lokushaya kwenhliziyo ephumula” :

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

Rekhoda inani elimaphakathi lezinsuku ezintathu ezilandelanayo.

✅<60 beats ngomzuzu: ukusebenza kahle kwenhliziyo okuphezulu (okujwayelekile kulabo abajima njalo)

✅Izikhathi ezingama-60-80 ngomzuzu: ububanzi obujwayelekile

Izikhathi ezingaphezu kuka-80 ngomzuzu: Kunconywa ukwandisa ukuvivinya umzimba kwe-aerobic futhi uthintane nodokotela

1. Thatha isinyathelo futhi uqale "ukuqeqesha ingqondo yakho" kusukela namuhla!

Kungakhathaliseki ukuthi ukuhamba ngokushesha, i-yoga noma ukubhukuda, inqobo nje uma ukushaya kwenhliziyo kukhushulwa ngokufanelekile, kungafaka ubungqabavu enhliziyweni. Khumbula: Umdlalo ongcono kakhulu yilowo onganamathela kuwo!