Ukuzivocavoca izinga lokushaya kwenhliziyoIngabe inkomba yokhiye yokulinganisa ubukhulu bokuzivocavoca, okungasisiza ukuba siqonde isimo somzimba ezigabeni ezihlukile zokuzivocavoca, bese sihlela ngokoqobo ngokoqobo. Ukuqonda isigqi sokushintsha kwesilinganiso senhliziyo kungathuthukisa ukusebenza ngempumelelo ngokwengeziwe ngenkathi ugwema ukukhathala ngokweqile noma ukulimala. Namuhla, sizobheka ukuthi ungakwenza kanjani uhlelo lwakho lokuzivocavoca ngokusebenzisa ukushaya kwenhliziyo yakho.
Kuyini ukushaya kwenhliziyo
Ukuzivocavoca umzimba wenhliziyo kubhekisele enanini le-Beating yenhliziyo ngomzuzu ngesikhathi sokuzivocavoca. Imvamisa ikhuphuka ngokuthuthuka kokuzivocavoca, okubonisa imizamo yenhliziyo yokuhlangabezana nezidingo ze-oxygen zemisipha. Ukuqonda nokubheka ukushaya kwenhliziyo kungasisiza ukuba silawule ukuqina kokuvivinya umzimba futhi sisebenzise kahle futhi siphephile.
Noma ngabe kuyimidlalo yangaphandle, ukuhamba ngebhayisikile, izintaba noma izintaba noma izintaba noma i-charm yayo ehlukile, kungasivumela ukujuluka ngasikhathi sinye, sizwe ubuhle bempilo.
Indima yezikhathi zenhliziyo ezihlukile
Ngesikhathi sokuzivocavoca, ngokuya ngesilinganiso senhliziyo ehlukile, singahlukana ngezikhathi zenhliziyo eziningi, isikhathi ngasinye sihambelana nemiphumela ehlukile yokuqeqeshwa.
Ukuzivocavoca okukhanyayo (50-60% isilinganiso senhliziyo
Ukuzivocavoca okulinganiselwe kokuqina (60-70% isilinganiso senhliziyo Kuyasiza ukuthuthukisa umsebenzi wenhliziyo kanye namaphaphu, kwandise ukukhuthazela, futhi kushise amanoni.
Ukuzivocavoca okuphezulu okuphezulu (70-80% wezinga lezinhliziyo eziMax): Ukuzivocavoca okwenziwe kuleli banga, njengokuqeqeshwa kwesikhashana noma ukuqeqeshwa kwe-sprint, kusiza ukukhulisa ukusebenza kwe-metabolism, kanye nokwenza ngcono ukusebenza kwemidlalo.
Amandla amakhulu (90-100% isilinganiso senhliziyo Lokhu kuqina kokuzivocavoca kungathuthukisa ngokushesha ukukhuthazela kwe-anaerobic, kepha kufanele kugweme ukulondolozwa kulolu banga isikhathi eside, ukuze kungabingeli ukukhathala ngokweqile noma ukulimala.
Amadivayisi wokuqapha ukushaya kwenhliziyo athandwa kakhulu kulezi zinsuku, kusuka kumawashi ahlakaniphile kuya kumabhendi wokulinganisa wenhliziyo efanelekile angakusiza ukuthi uhlale ngaphezulu kwesilinganiso senhliziyo yakho. Ngokuqapha real-time, kungakusiza ukuthi uhlale ebangeni lokushaya kwenhliziyo okuhlosiwe ngesikhathi sokuzivocavoca ukuqinisekisa ukuthi umphumela wokuzivocavoca ukhuliswe.
Lungisa isheduli yakho yokuqeqeshwa kwesilinganiso senhliziyo yakho
Ngokukhuthazela kwe-Aerobic: Izikhathi ezinde zokuqeqeshwa endaweni yokuzivocavoca i-Aerobic, njengokugijima noma ukubhukuda, kungathuthukisa umsebenzi wenhliziyo nokulungile futhi kuqinise amandla omzimba. Ngezinhloso zokulahleka kwamafutha Khuphula isivinini namandla: Ukuqeqeshwa kwesikhashana esiphezulu (i-HIIT) kungathuthukisa ngempumelelo i-Anaerobic ekukhuthazeleni kanye nesivinini sokuzivocavoca ukukhulisa isilinganiso senhliziyo, kancane kancane kwehlela ekulinganiseni okuphansi kokuphumula, umjikelezo ophindaphindwayo.
Ngokubheka kahle izinga lokushaya kwenhliziyo yakho kanye nokuhlela ngokwesayensi ukuqina kanye nesikhathi sokuzivocavoca, ungakusiza ukufezekisa izinhloso zakho zokuzivocavoca, noma ngabe ukwenza ngcono ukukhuthazela, ulahlekelwe amanoni, noma uthuthukise ukuqina komzimba. Vumela ukukala kwenhliziyo yakho kube ikhampasi yakho yokuzivocavoca futhi ujabulele konke ukusebenzisa kahle nangempumelelo!
Isikhathi sePosi: Oct-24-2024
