Zivocavoce izinga lokushaya kwenhliziyoiyinkomba eyinhloko yokulinganisa ukuqina kokuzivocavoca, okungasisiza siqonde isimo somzimba ezigabeni ezihlukene zokuzivocavoca, bese sihlela ukuqeqeshwa ngokwesayensi. Ukuqonda isigqi sokushintsha kwesilinganiso senhliziyo kungathuthukisa ukusebenza ngempumelelo kuyilapho ugwema ukukhathala noma ukulimala okudlulele. Namuhla, sizobheka ukuthi ungaluthuthukisa kanjani uhlelo lwakho lokuzivocavoca ngokuzivocavoca ukushaya kwenhliziyo yakho.
Liyini izinga lokushaya kwenhliziyo
Ukushaya kwenhliziyo kokuzivocavoca kubhekisela enanini lenhliziyo eshaya ngomzuzu phakathi nokuzivocavoca. Ngokuvamile likhuphuka ngomfutho okhulayo wokuvivinya umzimba, okubonisa imizamo yenhliziyo yokuhlangabezana nezidingo zomoya-mpilo wemisipha. Ukuqonda nokuqapha ukushaya kwenhliziyo okuvivinyayo kungasisiza ukuthi silawule ukushuba kokuzivocavoca futhi senze ukuzivocavoca kusebenze kahle futhi kuphephe.
Kungakhathaliseki ukuthi imidlalo yangaphandle, amabhayisikili, ukuqwala izintaba noma ezokungcebeleka, ngayinye inobuhle bayo obuyingqayizivele, ingasivumela ukuba sijuluke ngesikhathi esifanayo, sizizwele ubuhle bempilo.
Indima yezikhawu ezihlukene zokushaya kwenhliziyo
Ngesikhathi sokuzivocavoca, ngokusho kwesilinganiso senhliziyo esihlukile, singahlukanisa izikhathi eziningi zesilinganiso senhliziyo, isikhawu ngasinye sihambisana nemiphumela yokuqeqesha ehlukene.
Ukuvivinya umzimba okulula (50-60% Ukushaya kwenhliziyo Okuphezulu) : Lobu bubanzi ngokuvamile bufaneleka ukuzivocavoca okuphansi, njengokuhamba ngezinyawo noma ukuhamba ngebhayisikili kalula, okusiza ukuthuthukisa ukujikeleza kwegazi, ukuthuthukisa i-basal metabolism nokubuyisela isimo somzimba.
Ukuzivocavoca okunamandla okumaphakathi (60-70% Ukushaya kwenhliziyo Okuphezulu) : Leli ibanga lokushaya kwenhliziyo elingcono kakhulu lokujima kwe-aerobic, elivame ukubonakala emisebenzini yokuqina okumaphakathi njengokugijima nokuhamba ngebhayisikili. Kuyasiza ukuthuthukisa ukusebenza kwenhliziyo namaphaphu, kwandise ukukhuthazela, futhi kushise amafutha.
Ukuzivocavoca okunamandla aphezulu (70-80% wezinga eliphezulu lokushaya kwenhliziyo) : Ukuzivocavoca okwenziwa kulobu bubanzi, njengokuqeqeshwa kwesikhashana noma ukugijima kwe-sprint, kusiza ukukhulisa ukukhuthazela kwenhliziyo, ukusheshisa umzimba, nokuthuthukisa ukusebenza kwezemidlalo kukonke.
Amandla amakhulu (90-100% Ubukhulu besilinganiso senhliziyo) : ikakhulukazi asetshenziselwa izikhathi ezimfushane zokuqeqeshwa kokuqina okuphezulu, njenge-HIIT. Lokhu kuqina kokuzivocavoca kungathuthukisa ngokushesha ukukhuthazela kwe-anaerobic, kodwa kufanele kugweme ukuhlala kulolu hlu isikhathi eside, ukuze kungabangeli ukukhathala noma ukulimala ngokweqile.
Amadivayisi okuqapha izinga lokushaya kwenhliziyo adume kakhulu kulezi zinsuku, kusukela kumawashi ahlakaniphile ukuya kumabhande ochwepheshe wezinga lokushaya kwenhliziyo angakusiza ukuthi uhlale uphezulu ekushayeni kwenhliziyo yakho. Ngokuqapha kwesikhathi sangempela, kungakusiza ukuthi uhlale ebangeni lokushaya kwenhliziyo okuqondiwe phakathi nokuzivocavoca ukuze uqinisekise ukuthi umphumela wokuzivocavoca ukhuliswa.
Lungisa ishejuli yakho yokuqeqesha ilingane nenhliziyo yakho
Ngokukhuthazela kwe-aerobic: Izikhathi ezinde zokuqeqeshwa endaweni yokuzivocavoca kwe-aerobic, njengokugijima noma ukubhukuda, kungathuthukisa ukusebenza kwenhliziyo namaphaphu futhi kuqinise amandla omzimba. Ngezinhloso zokulahlekelwa kwamafutha: Uma umgomo uwukulahlekelwa kwamafutha, ungakhetha ukuzivocavoca okunamandla okuphakathi kuka-60-70% wezinga eliphezulu lokushaya kwenhliziyo yakho imizuzu engaphezu kwengu-30 ukuze ukwandise ukushiswa kwamafutha. Khulisa isivinini namandla: Ukuqeqeshwa kwe-High-intensity interval (HIIT) kungathuthukisa ngokuphumelelayo ukukhuthazela kwe-anaerobic kanye nesivinini sokuzivocavoca, ngokusebenzisa ukuqhuma okufushane kokuzivocavoca ukuze kukhuphule izinga lokushaya kwenhliziyo, bese kancane kancane kwehle ku-interval ephansi yokuphumula, umjikelezo ophindaphindiwe.
Ngokuqapha kahle izinga lokushaya kwenhliziyo yakho nokuhlela ngokwesayensi ukuqina nobude besikhathi sokuzivocavoca, ungakusiza ufinyelele kangcono izinhloso zakho zokuzivocavoca, noma ngabe ukuthuthukisa ukukhuthazela, ukulahlekelwa amafutha, noma ukuthuthukisa ukuqina komzimba wonke. Vumela ukushaya kwenhliziyo yakho kube ikhampasi yakho yokuzivocavoca futhi ujabulele konke ukujima ngendlela enempilo nangempumelelo!
Isikhathi sokuthumela: Oct-24-2024
