Zivocavoce ukushaya kwenhliziyokuyinkomba ebalulekile yokukala ukuqina kokuzivocavoca, okungasisiza siqonde isimo somzimba ezigabeni ezahlukene zokuzivocavoca, bese sihlela ngokwesayensi ukuqeqeshwa. Ukuqonda isigqi sokushintsha kwesilinganiso senhliziyo kungathuthukisa ukusebenza kahle kakhulu ngenkathi kugwenywa ukukhathala ngokweqile noma ukulimala. Namuhla, sizobheka ukuthi ungaluthuthukisa kanjani uhlelo lwakho lokuzivocavoca ngokuzivocavoca izinga lokushaya kwenhliziyo yakho.
Kuyini ukuzivocavoca izinga lokushaya kwenhliziyo
Izinga lokushaya kwenhliziyo lokuzivocavoca libhekisela enanini lokushaya kwenhliziyo ngomzuzu ngesikhathi sokuzivocavoca. Ngokuvamile likhuphuka ngokuqina kokuzivocavoca okwandayo, okubonisa imizamo yenhliziyo yokuhlangabezana nezidingo ze-oxygen zemisipha. Ukuqonda nokuqapha izinga lokushaya kwenhliziyo lokuzivocavoca kungasisiza silawule ukuqina kokuzivocavoca futhi senze ukuzivocavoca kube ngcono futhi kuphephe.
Kungakhathaliseki ukuthi imidlalo yangaphandle, ukugibela amabhayisikili, ukukhuphuka izintaba noma imidlalo yokuzilibazisa, ngayinye inobuhle bayo obuhlukile, ingasenza sijuluke ngesikhathi esisodwa, sizwe ubuhle bempilo.
Indima yezikhawu ezahlukene zokushaya kwenhliziyo
Ngesikhathi sokuzivocavoca, ngokwezinga lokushaya kwenhliziyo elihlukile, singahlukanisa ngezikhawu eziningi zokushaya kwenhliziyo, isikhathi ngasinye sihambisana nemiphumela yokuqeqeshwa ehlukene.
Ukuvivinya umzimba okulula (50-60% Isilinganiso esiphezulu senhliziyo): Lolu hlu luvame ukufanela ukuvivinya umzimba okunamandla aphansi, njengokuhamba noma ukugibela ibhayisikili okulula, okusiza ekuthuthukiseni ukujikeleza kwegazi, ukuthuthukisa i-basal metabolism nokubuyisela isimo somzimba.
Ukuvivinya umzimba ngamandla aphakathi nendawo (60-70% Isilinganiso senhliziyo esiphezulu): Lolu uhlobo lokushaya kwenhliziyo olungcono kakhulu lokuvivinya umzimba nge-aerobic, oluvame ukubonakala emisebenzini yokuzivocavoca ngamandla aphakathi nendawo njengokugijima nokugibela ibhayisikili. Kuyasiza ekuthuthukiseni ukusebenza kwenhliziyo namaphaphu, kwandise ukukhuthazela, nokushisa amafutha.
Ukuzivocavoca okunamandla kakhulu (70-80% wezinga eliphezulu lokushaya kwenhliziyo): Ukuzivocavoca okwenziwa kulolu hlu, njengokuqeqeshwa kwesikhashana noma ukugijima ngejubane, kusiza ukwandisa ukukhuthazela kwenhliziyo nokuphefumula, kusheshise imetabolism, futhi kuthuthukise ukusebenza kwezemidlalo jikelele.
Amandla amakhulu (90-100% Isilinganiso senhliziyo esiphezulu): ikakhulukazi sisetshenziswa ngezikhathi ezimfushane zokuqeqeshwa okunamandla aphezulu, njenge-HIIT. Lokhu kunamandla kokuzivocavoca kungathuthukisa ngokushesha ukukhuthazela kwe-anaerobic, kodwa kufanele kugweme ukuhlala kuleli banga isikhathi eside, ukuze kungabangela ukukhathala noma ukulimala ngokweqile.
Amadivayisi okuqapha izinga lokushaya kwenhliziyo athandwa kakhulu kulezi zinsuku, kusukela kumawashi ahlakaniphile kuya kumabhendi ochwepheshe okushaya kwenhliziyo angakusiza ukuthi uhlale unolwazi ngesilinganiso sokushaya kwenhliziyo yakho. Ngokuqapha ngesikhathi sangempela, kungakusiza ukuthi uhlale usebangeni lokushaya kwenhliziyo eliqondiwe ngesikhathi sokuzivocavoca ukuqinisekisa ukuthi umphumela wokuzivocavoca ukhuliswa kakhulu.
Lungisa isimiso sakho sokuqeqesha ukuze sihambisane nokushaya kwenhliziyo yakho
Ukuze ukhuthazele nge-aerobic: Izikhathi ezinde zokuqeqeshwa endaweni yokuzivocavoca nge-aerobic, njengokugijima noma ukubhukuda, zingathuthukisa ukusebenza kwenhliziyo namaphaphu futhi ziqinise amandla omzimba. Ukuze uthole imigomo yokulahlekelwa amafutha: Uma umgomo uwukulahlekelwa amafutha, ungakhetha ukuzivocavoca okunamandla okulingene okungu-60-70% wesilinganiso sakho esiphezulu senhliziyo isikhathi esingaphezu kwemizuzu engama-30 ukuze wandise ukusha kwamafutha. Khulisa isivinini namandla: Ukuqeqeshwa kwesikhashana okunamandla aphezulu (HIIT) kungathuthukisa ngempumelelo ukukhuthazela kwe-anaerobic kanye nesivinini sokuzivocavoca, ngokusebenzisa ukuzivocavoca okufushane ukuze uphakamise izinga lokushaya kwenhliziyo, bese wehla kancane kancane uye esikhawulweni esiphansi sokuphumula, umjikelezo ophindaphindwayo.
Ngokuqapha kahle izinga lokushaya kwenhliziyo yakho nokuhlela ngokwesayensi ubukhali nobude bokuzivocavoca, ungakusiza ukuthi ufeze kangcono imigomo yakho yokuzivocavoca, kungaba ukuthuthukisa ukukhuthazela, ukunciphisa amafutha, noma ukuthuthukisa ukufaneleka komzimba jikelele. Vumela izinga lokushaya kwenhliziyo yakho libe yikhampasi yakho yokuzivocavoca futhi ujabulele konke ukuvivinya umzimba okunempilo nangokuphumelelayo!
Isikhathi sokuthunyelwe: Okthoba-24-2024
