Ukuqonda Idatha Yohlelo Lokusebenza Lokuhamba Ngebhayisikili: Yikuphi Okubaluleke Kakhulu—Isilinganiso Senhliziyo, Amandla, Noma Amakhalori?

Ngemuva kweseshini ngayinye yokuhamba ngebhayisikili, uvula uhlelo lwakho lokusebenza kusikrini esigcwele izinombolo: izinga lokushaya kwenhliziyo 145 bpm, amandla angu-180W, amakholori angu-480 kcal. Ingabe ugqolozela isikrini, udidekile ngokuthi iyiphi i-metric ongayisebenzisa ukulungisa ukuqeqeshwa kwakho? Yeka ukuthembela "emzweni" ukuze udlule ukugibela! Ukujaha ngokungaboni ukushaya kwenhliziyo okuphezulu noma ukugxila kakhulu ekushisweni kwekhalori akusebenzi nje kuphela kodwa kungalimaza umzimba wakho. Namuhla, sizokwephula lawa mamethrikhi angu-3 abalulekile, sikufundise ukusebenzisa idatha yesayensi ukuze ulungise ngokunembile ukuqina kwakho kokuqeqeshwa, futhi size sincome ikhompuyutha yokugibela ibhayisikili ehloliwe, esebenzayo ekugcineni ukukusiza ukuthi ugibele kahle.

I.Okokuqala, Qonda: Yenzani Imethrikhi ngayinye Kwama-3?

1. Izinga Lenhliziyo: “I-alamu Yomzimba” Yokuhamba Ngebhayisikili (Okubalulekile Kwabaqalayo)

Izinga lokushaya kwenhliziyo libhekisela enanini lezikhathi inhliziyo yakho eshaya ngayo ngomzuzu. Indima yayo eyinhloko iwukukala umthwalo womzimba wakho—phela, kungakhathaliseki ukuthi ukugibela kukhathaza kangakanani, “umkhawulo omkhulu wokubekezelela” umzimba wakho uthumela izimpawu ngokuyinhloko ngokushaya kwenhliziyo.

• Ichazwa kanjani?Okokuqala, bala izinga eliphezulu lokushaya kwenhliziyo yakho (ifomula enzima: 220 - ubudala), bese ubeka imephu ezindaweni ezilandelayo:
• I-Aerobic Zone (60% -70% wezinga eliphezulu lenhliziyo):Ilungele abasaqalayo abakha isisekelo noma ukugibela kwebanga elide okungajwayelekile. Umzimba wakho usebenzisa amafutha ukuze uthole amandla, futhi uzoqeda ukugibela ngaphandle kokuhefuzela noma uzizwe ukhathele.
• I-Lactate Threshold Zone (70% -85% wesilinganiso esiphezulu senhliziyo):Indawo yokuqeqeshwa ethuthukisiwe ethuthukisa ukukhuthazela, kodwa umzamo oqhubekayo ngaphezu kwemizuzu engu-30 lapha iholela kalula ekukhathaleni.
• Indawo ye-Anaerobic (>85% yezinga eliphezulu lokushaya kwenhliziyo):Isetshenziswa abagibeli abangochwepheshe kuma-sprints. Abagibeli abavamile kufanele bakugweme ukuhlala kule ndawo isikhathi eside, njengoba kwandisa ingozi yobuhlungu bamadolo kanye nokungezwani kwemisipha.
• Inothi elingukhiye:Izinga lokushaya kwenhliziyo lithintwa isimo sezulu kanye nokulala (isb., ehlobo, ukushaya kwenhliziyo kungase kube ngamabhithi angu-10-15 ngaphezu kokuvamile). Abasaqalayo akudingeki baphishekele “okuphakeme, okungcono”—ukunamathela endaweni ye-aerobic ukuze kwakhiwe isisekelo kuphephe kakhudlwana.

2. Amandla: “I-True Effort Gauge” Yokuhamba Ngebhayisikili (Gxila Kubagibeli Abathuthukile)

Kukalwa ngama-watts (W), amandla amelela "umthamo wangempela womsebenzi" wakho ngenkathi uhamba ngebhayisikili. Kalula nje, amandla akho okukhiphayo abonisa ngokuqondile ubukhulu bomzamo wakho njalo ngesekhondi, okulenza libe imethrikhi enenjongo kakhulu kunezinga lokushaya kwenhliziyo.

• Isetshenziswa kanjani?Isibonelo, uma ufuna ukuqeqeshelwa ukukhuthazela ukugibela, ungasetha umgomo njengokuthi "gcina u-150-180W imizuzu engu-40." Kungakhathaliseki ukuthi usuku olunomoya noma umqansa, idatha yamandla ngeke "iqambe amanga." Ukuze uthole ukuqeqeshwa kwesikhashana, sebenzisa izinhlanganisela ezifana "namasekhondi angu-30 wokugijima ku-300W + iminithi elingu-1 lokutakula ngo-120W" ukuze ulawule ukuqina ngokunembile.
• Inothi elingukhiye:Abasaqalayo abadingi ukulungisa amandla. Gxila kuqala ekwakheni isisekelo esiqinile esinezinga lokushaya kwenhliziyo nokuqeqeshwa kwe-cadence; sebenzisa amandla ukuze wenze ngcono ukujima kwakho uma usuthuthukele (phela, idatha yamandla enembile idinga okokusebenza okukhethekile kokuqapha).

3. Amakhalori: “Ireferensi Yokushiswa Kwamandla” (Ukugxila Kwabaphathi Besisindo)

Amakhalori akala amandla owashisayo ngenkathi uhamba ngebhayisikili. Indima yabo eyinhloko ukusiza ekulawuleni isisindo-hhayi ukusebenza njengenkomba yokuphumelela kokuqeqeshwa.

• Isetshenziswa kanjani?Uma umgomo wakho uwukunciphisa umzimba, gcina umfutho ophakathi nendawo (i-aerobic to lactate threshold zone) imizuzu engu-30-60 uhambo ngalunye ukuze ushise u-300-500 kcal, futhi ubhangqe lokhu nokulawula ukudla (isb, gwema ukudla okunamafutha amaningi, okushukela omningi ngokushesha ngemva kokugibela). Ngokugibela amabanga amade (>100 km), gcwalisa amandla asekelwe ekushisweni kwekhalori (30-60g wamacarbohydrate ngehora).
• Inothi elingukhiye:Izibalo zekhalori ezivela ezinhlelweni zokusebenza ziyizilinganiso (zithonywe isisindo, ukumelana nomoya, kanyeumthambeka). Ungajahi “amakhalori engeziwe ngokugibela isikhathi eside”—ngokwesibonelo, amahora angu-2 okugibela kancane, ukuzijabulisa akusebenzanga kangako ekulahlekelweni kwamafutha kunehora elingu-1 lokugibela okunamandla.

II. Isincomo Sethuluzi Elisebenzayo: I-CL600 Wireless Cycling Computer—Ukuqapha Idatha Okungahluphi

Nakuba izinhlelo zokusebenza zefoni zingabonisa idatha, ukubuka phansi ifoni yakho ngenkathi ugibele kuyingozi kakhulu. Amafoni nawo anempilo yebhethri engeyinhle futhi afundeka kalula ekukhanyeni okukhanyayo—ikhompyutha yamabhayisikili ethembekile ixazulula zonke lezi zinkinga! I-CL600 Wireless Cycling Computer yakhelwe ngokugcwele izidingo zokuqapha idatha zabagibeli bamabhayisikili:

• Kulula ukufunda:Isikrini se-LCD se-anti-glare monochrome + ukukhanya kwe-LED kwangemuva, nokulungiswa kokukhanya okungamaleveli angu-4. Kungakhathaliseki ukuthi ilanga elishisa kakhulu lasemini noma izimo zokugibela ebusuku, idatha ihlala icacile—asikho isidingo sokuhlaba iso esikrinini.
• Okugcwele:Ilandelela izinga lokushaya kwenhliziyo, amandla, amakhalori, ibanga, i-cadence, ukuphakama, nokuningi. Ungakwazi futhi ukuhlela ngokukhululekile okuqukethwe okubonisiwe kanye nesakhiwo sakho: Abaqalayo bangagcina izinga lokushaya kwenhliziyo nebanga kuphela, kuyilapho abagibeli abathuthukile bangakwazi ukwengeza amandla kanye ne-cadence ukuze uthole okuhlangenwe nakho okwenziwe ngokwezifiso ngokugcwele.
• Okuhlala isikhathi eside:Isilinganiso sokumelana namanzi se-IP67, ukuze ukwazi ukugibela ngokuzethemba emoyeni nasemvuleni (qaphela: vala ikhava yenjoloba ngokuqinile ezinsukwini zemvula ukuze uvimbele ukungena kwamanzi, futhi usule idivayisi yomile ngemva kokusetshenziswa). Ibhethri layo elingu-700mAh linikeza ibhethri elide, lisusa ukushajwa njalo—akunavalo lokuphelelwa amandla ngesikhathi sokugibela isikhathi eside.
• Kulula ukuyisebenzisa:Azikho izintambo eziphithene ngesikhathi sokufakwa—ngisho nabaqalayo bangakwazi ukuyisetha ngokushesha. Iphinde ihlanganise nomsebenzi wokuxwayisa ibhiphu: izokhala i-alamu uma izinga lokushaya kwenhliziyo yakho lidlula indawo oqondiswe kuyo noma amandla akho ehlangabezana nomgomo omisiwe, ukuze ungahlali ugqolozele isikrini.

Uma kuqhathaniswa nezinhlelo zokusebenza zefoni, ikuvumela ukuthi ugxile emgwaqeni ngenkathi ugibele, ngokuqapha kwedatha okunembe kakhudlwana nokuphephe kakhudlwana. Ilungele abasaqalayo nabahamba ngamabhayisikili abathuthukile.

Umnyombo wokugibela ibhayisikili impilo nenjabulo—ungacindezeli “ngokuphuthelwa indawo yokushaya kwenhliziyo yakho” noma “ukungabi namandla anele.” Okokuqala, qonda idatha futhi usebenzise izindlela ezifanele, bese uzibhanqa negiya elifanele. Kulapho kuphela lapho ungathuthukisa khona kancane kancane ikhono lakho lokuhamba ngebhayisikili ngaphandle kokulimala!