Ngemva kweseshini ngayinye yokugibela ibhayisikili, uvula uhlelo lwakho lokusebenza esikrinini esigcwele izinombolo: izinga lokushaya kwenhliziyo elingu-145 bpm, amandla angu-180W, amakhalori angu-480 kcal. Uyabheka isikrini, udidekile ngokuthi iyiphi indlela yokulinganisa okufanele uyisebenzise ukulungisa ukuqeqeshwa kwakho? Yeka ukuthembela "ekuzizweni" ukuze ucindezele ukugibela! Ukuphishekela izinga lokushaya kwenhliziyo eliphezulu ngokungazi noma ukucabanga ngokushiswa kwamakhalori akugcini nje ngokungasebenzi kodwa kungalimaza nomzimba wakho. Namuhla, sizohlukanisa lezi zindlela zokulinganisa ezintathu eziyinhloko, sikufundise ukusebenzisa idatha yesayensi ukulungisa ngokunembile ukuqina kokuqeqeshwa kwakho, futhi sincome ngisho nekhompyutha yokugibela ibhayisikili evivinyiwe, esebenzayo ekugcineni ukuze ikusize ugibele kahle kakhulu.
Mina.Okokuqala, Qonda: Yini Eyenziwa Yinye Yezindlela Zokulinganisa Ezi-3?
1. Isilinganiso Senhliziyo: “I-alamu Yomzimba” Yokugibela Ibhayisikili (Okubalulekile Kwabaqalayo)
Isilinganiso senhliziyo sibhekisela enanini lezikhathi inhliziyo yakho eshaya ngazo ngomzuzu. Indima yaso eyinhloko ukukala umthwalo womsebenzi womzimba wakho—phela, kungakhathaliseki ukuthi uhambo lukhathaza kangakanani, “umkhawulo wokubekezelelana” womzimba wakho uthumela izimpawu ngokuyinhloko ngesilinganiso senhliziyo.
- Ungalichaza kanjani?Okokuqala, bala izinga lokushaya kwenhliziyo yakho eliphezulu (ifomula elinganiselwe: 220 - ubudala), bese uyihlela ezindaweni ezilandelayo:
- Indawo Yokuphefumula (60%-70% yesilinganiso esiphezulu senhliziyo):Kulungele abaqalayo ukwakha isisekelo noma ukugibela okungavamile ibanga elide. Umzimba wakho usebenzisa amafutha ukuze uthole amandla, futhi uzoqeda uhambo ngaphandle kokuphefumula noma ukuzizwa ukhathele.
- Indawo Yomkhawulo We-Lactate (70%-85% yesilinganiso esiphezulu senhliziyo):Indawo yokuqeqesha ethuthukisiwe ethuthukisa ukukhuthazela, kodwa umzamo oqhubekayo ongaphezu kwemizuzu engama-30 lapha uholela kalula ekukhathaleni.
- Indawo ye-Anaerobic (>85% yesilinganiso esiphezulu senhliziyo):Isetshenziswa abagibeli abangochwepheshe be-sprinting. Abagibeli abavamile kufanele bagweme ukuhlala kule ndawo isikhathi eside, njengoba kwandisa ingozi yobuhlungu bamadolo kanye nokucindezeleka kwemisipha.
- Inothi Eliyinhloko:Izinga lokushaya kwenhliziyo lithintwa yisimo sezulu kanye nokulala (isib., ehlobo elishisayo, izinga lokushaya kwenhliziyo lingase libe phezulu ngokushaya okungu-10-15 kunokujwayelekile). Abaqalayo akudingeki baphishekele “lapho bephezulu, kungcono”—ukunamathela endaweni ye-aerobic ukuze bakhe isisekelo kuphephile.
2. Amandla: “Isilinganiso Somzamo Weqiniso” Sokugibela Ibhayisikili (Ukugxila Kwabagibeli Abathuthukile)
Uma kulinganiswa ngama-watts (W), amandla amelela "amandla akho okusebenza" ngenkathi ujikeleza. Kalula nje, amandla akho akhipha ngqo umfutho womzamo wakho njalo ngomzuzwana, okwenza kube yisilinganiso esinomqondo oqondile kunesilinganiso senhliziyo.
- Ungayisebenzisa kanjani?Isibonelo, uma ufuna ukuziqeqesha ukuze ukhuphuke, ungazibekela umgomo onjengokuthi “gcina ama-150-180W imizuzu engama-40.” Kungakhathaliseki ukuthi usuku olunomoya noma ukukhuphuka okukhulu, idatha yamandla ngeke “iqambe amanga.” Ekuqeqeshweni kwesikhashana, sebenzisa inhlanganisela efana nokuthi “imizuzwana engama-30 yokusprinta ku-300W + umzuzu owodwa wokululama ku-120W” ukuze ulawule ngokunembile amandla.
- Inothi Eliyinhloko:Abaqalayo akudingeki bagxile emandleni. Gxila kuqala ekwakheni isisekelo esiqinile ngokushaya kwenhliziyo nokuqeqeshwa kwe-cadence; sebenzisa amandla ukuze uthuthukise ukujima kwakho uma usuthuthukile (phela, idatha yamandla enembile idinga imishini yokuqapha ekhethekile).
3. Amakhalori: “Inkomba Yokushisa Kwamandla” (Ukugxila Kwabaphathi Besisindo)
Amakhalori alinganisa amandla owashisayo ngenkathi ugibela ibhayisikili. Indima yawo eyinhloko ukusiza ekulawuleni isisindo—hhayi ukusebenza njengesibonakaliso sokusebenza kahle kokuqeqeshwa.
- Ungayisebenzisa kanjani?Uma umgomo wakho ukwehlisa isisindo, gcina amandla aphakathi nendawo (indawo yomkhawulo we-aerobic kuya ku-lactate) imizuzu engama-30-60 ngohambo ngalunye ukuze ushise ama-kcal angama-300-500, bese uhlanganisa lokhu nokulawula ukudla (isb., gwema ukudla okunamafutha amaningi, okunoshukela omningi ngokushesha ngemva kokugibela). Ngohambo olude (>100 km), gcwalisa amandla ngokusekelwe ekushiseni kwama-calories (ama-carbohydrate angama-30-60g ngehora).
- Inothi Eliyinhloko:Ukubalwa kwamakhalori okuvela kuzinhlelo zokusebenza kuyizilinganiso (ezithonywe yisisindo, ukumelana nomoya, kanyeumthambeka). Ungagijimisi ngokungazi “amakhalori engeziwe ngokugibela isikhathi eside”—isibonelo, amahora ama-2 okugibela kancane, ngokukhululeka akusebenzanga kahle ekunciphiseni amafutha kunehora eli-1 lokugibela ngamandla aphakathi nendawo.
II. Iseluleko Sethuluzi Eliwusizo: Ikhompyutha Yokuhamba Ngebhayisikili Engenantambo ye-CL600—Ukuqapha Idatha Okungenazinkinga
Nakuba izinhlelo zokusebenza zocingo zingabonisa idatha, ukubheka phansi ifoni yakho ngenkathi ugibela kuyingozi kakhulu. Izingcingo nazo zinempilo yebhethri ebuthakathaka futhi kunzima ukuzifunda ekukhanyeni okukhanyayo—ikhompyutha yokugibela ibhayisekili ethembekile ixazulula zonke lezi zinkinga! Ikhompyutha ye-CL600 Wireless Cycling ilungiselelwe ngokugcwele izidingo zokuqapha idatha yabagibeli bamabhayisikili:
- Kulula ukuyifunda:Isikrini se-LCD esinombala ofanayo esimelana nokukhanya okukhanyayo + isibani sangemuva se-LED, esinokulungiswa kokukhanya okunezinga eli-4. Kungakhathaliseki ukuthi ilanga elinamandla emini noma izimo zokugibela ebusuku obumnyama, idatha ihlala icacile—asikho isidingo sokubuka isikrini.
- Okugcwele:Ilandelela izinga lokushaya kwenhliziyo, amandla, amakhalori, ibanga, i-cadence, ukuphakama, nokuningi. Ungahlela futhi okuqukethwe okubonisiwe ngokukhululeka kanye nokwakheka kwako: abaqalayo bangagcina izinga lokushaya kwenhliziyo kanye nebanga kuphela, kuyilapho abagibeli abathuthukile bengangeza amandla kanye ne-cadence ukuze bathole ulwazi oluhlelwe ngokwezifiso ngokugcwele.
- Ihlala isikhathi eside:Isilinganiso sokumelana namanzi se-IP67, ukuze ukwazi ukugibela ngokuqiniseka emoyeni nasemvuleni (qaphela: vala isembozo serabha ngokuqinile ngezinsuku zemvula ukuvimbela ukungena kwamanzi, bese usula idivayisi yome ngemva kokusebenzisa). Ibhethri layo elingu-700mAh linikeza ibhethri elide, liqeda ukushaja njalo—akukho ukwesaba ukulahlekelwa amandla ngesikhathi sokugibela isikhathi eside.
- Kulula ukuyisebenzisa:Azikho izintambo ezixakile ngesikhathi sokufakwa—ngisho nabaqalayo bangayisetha ngokushesha. Iphinde ifake umsebenzi wokuxwayisa nge-beep: izokhala i-alamu uma izinga lokushaya kwenhliziyo yakho lidlula indawo okuqondiwe kuyo noma amandla akho ehlangabezana nomgomo obekelwe wona, ngakho akudingeki uhlale ubheka isikrini.
Uma kuqhathaniswa nezinhlelo zokusebenza zocingo, ikuvumela ukuthi ugxile emgwaqweni ngenkathi ugibela, ngokuqapha idatha okunembile nokuphephile. Ifanele kokubili abaqalayo kanye nabagibele amabhayisikili abathuthukile.
Ingqikithi yokugibela ibhayisikili impilo kanye nenjabulo—ungakhathazeki ngokuthi “uphuthelwa yindawo yakho yokushaya kwenhliziyo” noma “ukungabi namandla anele.” Okokuqala, qonda idatha bese usebenzisa izindlela ezifanele, bese uzihlanganisa nemishini efanele. Kulapho-ke kuphela lapho ungathuthukisa khona kancane kancane ikhono lakho lokugibela ibhayisikili ngaphandle kokulimala!
Isikhathi sokuthunyelwe: Novemba-21-2025
