Iyini i-cardio nokuthi ungazuza kanjani kuyo?

Abantu abaningi, ngandlela thile, bajwayelene nomqondo wokuqeqeshwa kwe-cardio. Cabanga ngezinhlobo nezinhlobo zokuqeqeshwa okunjalo, ubudlelwano phakathi kwemithwalo kanye nokushaya kwenhliziyo, izinzuzo zokuvivinya umzimba zokwehlisa isisindo senhliziyo.

Kuyini ukusebenzisa i-cardio?

Kusho ukuthini ukuqeqeshwa kwe-cardio? Kufana nokuzivocavoca nge-aerobic, lapho inhliziyo isebenza khona ngamandla futhi kukhiqizwa amandla ngenxa ye-oxidation yama-molecule e-glucose ane-oxygen. Uhlobo olujwayelekile lokuqeqeshwa ukuphakama ngokwanele kwezinhlelo zemisipha, zenhliziyo nemithambo yokuphefumula ezinamandla amancane. Leli gama livela ku-Greek kardia - inhliziyo.

Umbono wokuthi ukuqeqeshwa kwamandla awunakuba yi-aerobic akulungile. Noma yikuphi ukuzivocavoca okwenyusa izinga lokushaya kwenhliziyo yakho futhi kukwenza uphefumule ngenkuthalo kule nqubo kubizwa ngokuthi yi-cardio. Kepha-ke, yini umehluko phakathi kokuqeqeshwa kwe-cardio nokuqeqeshwa kwamandla? Ukumelana nokuqeqeshwa ukukhulisa isisindo samandla noma amandla ukuzivocavoca nge-anaerobic. Ngamanye amagama, ukuzivocavoca lapho i-glycolysis emisipheni kwenzeka ngaphandle kokubamba iqhaza komoya-mpilo. Lokhu kwenzeka futhi lapho isilinganiso senhliziyo siphezulu kakhulu - sisuka ku-80% wezinga lomsubathi.

Ubudlelwano be-cardio nokushaya kwenhliziyo

Inkomba ebaluleke kakhulu yokuqina koqeqesho ukushaya kwenhliziyo (ukushaya kwenhliziyo - ukushaya kwenhliziyo). Ukuze amakilasi azuzise, ​​angalimazi, kuyadingeka ukuthi uhlale ubheke ukushaya kwenhliziyo.

Qaphela! Umthwalo ukhethiwe ukuze ukushaya kungadluli ebangeni elithile. Ngaphandle kokufinyelela kumkhawulo ophansi wokushaya kwenhliziyo, abagijimi bathola umphumela obuthakathaka. Ukwedlula umkhawulo ophezulu, labo abathintekayo basengozini yezempilo (ikakhulukazi, inhliziyo).

Ibanga lokushaya kwenhliziyo lokuzivocavoca nge-aerobic libalwa ngamafomula:

• umkhawulo ophansi = MHR x 0.6;
• umkhawulo ophezulu = MHR x 0.8.

Lapho i-MHR isilinganiso esiphezulu senhliziyo. Ukubalwa okuphezulu kuhlukile kwabesilisa nabesifazane futhi kwenziwa ngokusebenzisa amafomula amaningana. Okujwayelekile nokusetshenziswa kakhulu yile:

• kwabesilisa = 220 - ubudala ngeminyaka;
• kwabesifazane = 226 - iminyaka ngeminyaka.

Amafomula alandelayo abonwe njenganembe kakhulu eminyakeni yamuva:

• kwabesilisa = iminyaka engu-208 - 0.7 x ngeminyaka (ifomula yeTanaka);
• kwabesifazane = 206 - 0.88 x yobudala ngeminyaka (ifomula kaMartha Gulati).

Isibonelo, uma owesilisa eneminyaka engama-30 ubudala, umthwalo wokuqeqesha osenhliziyweni kufanele ube phakathi kwebanga lokushaya okungu-112-150 ngomzuzu. Uphahla lokushaya kwenhliziyo kuleli cala ukushaya okungu-187 ngomzuzu. Kumuntu wesifazane wobudala obufanayo, uhla luzoba ngu-108-144, ne-MHR - 180.

Lezi izibalo ezijwayelekile ezinganaki ukuqeqeshwa komsubathi, isimo sakhe sempilo ngesikhathi esithile, ubukhona noma ukungabikho kwezifo ezingamahlalakhona. Izibalo zivumelekile kumuntu ojwayelekile.

Izinzuzo zokuzivocavoca nge-cardio

Ake sithole ukuthi i-cardio yenzelwe ini.

Okomzimba jikelele

Emzimbeni, izinzuzo zokuzivocavoca umzimba njalo zisobala:

1. Ukwenza ngcono ukusebenza kwenhliziyo... Imisipha yenhliziyo kufanele ishube ngendlela efanayo nezinye. Ukwanda njalo nokulawulwa kokuvivinya umzimba kuholela ekupompozeni igazi nokuncipha kwenhliziyo ngesikhathi sokuphumula.
2. Impilo yamaphaphu... Ngenxa yemithwalo ye-cardio, imisipha ehilelekile enqubeni yokuphefumula iyaqiniswa. Ngenxa yalokho, umsebenzi wamaphaphu uba lula - kuba lula ukuphefumula.
3. Ukwenza ngcono umfutho wegazi... Ukuqeqeshwa kwe-Aerobic kwandisa inani lamaseli abomvu egazi ahlinzeka ngokuthuthwa komoya-mpilo. Ukuzivocavoca umzimba kwehlisa amazinga e-cholesterol, kusiza ukushisa ama-calories, futhi kugcine nemithambo yegazi ejwayelekile.
4. Ukwenza ngcono imetabolism... Ukuvivinya umzimba kwandisa isilinganiso sakho semethabolic. Lokhu kuphendula ukuncibilika okusheshayo kwamadiphozithi anqwabelene nokuvinjelwa kwezitolo ezintsha.
5. Ukwenza ngcono amazinga e-hormonal... Ukuqeqeshwa kwe-Aerobic kukhuthaza ukukhiqizwa kwamahomoni avimbela ukuqala kokudangala. Kuba lula ukuphila ngokwengqondo - kulula kumuntu oqeqeshiwe ukuthi abekezelele ukucindezeleka.
6. Ukulala okujulile... Abantu abenza i-cardio ejwayelekile balale ngokushesha. Ngaphezu kwalokho, ukulala kwabo kujulile futhi kungcono - ngenxa yebhalansi yezigaba zokulala, umzimba ubuyiselwe ngokuphelele.
7. Ukuthuthukisa impilo yethambo... Ingxenye yehora le-cardio kaningana ngesonto inyusa ukuqina kwamathambo. Lokhu kunjalo ikakhulukazi kubantu abadala. Isizathu esivame kakhulu sokulaliswa esibhedlela ukuqhekeka kwesinqe. Amathambo aqinile athuthukisa izibalo ezidabukisayo.
8. Ukuvimbela isifo sikashukela... Ukuvivinya umzimba nge-aerobic kuthuthukisa ikhono lezicubu zemisipha ukucubungula ushukela. Ngenxa yokuzivocavoca umzimba, izinga likashukela egazini ligcinwa ezingeni elifanele - inani nokuphakama kokugxuma kwalo kuyehla.
9. Ukukhuthazela okwengeziwe... Kubadlali abaningi, lesi yisona sizathu esikhulu. Ukuqeqeshwa kweCardio kukhulisa amandla omzimba okugcina amandla futhi awasebenzise kancane.

© nd3000 - stock.adobe.com

Lapho unciphisa isisindo

Indlela yokwehlisa isisindo isekelwe, okokuqala, ekhonweni lomzimba lokugcina amandla ngokushesha. Umzimba uthatha amandla anjalo kuma-carbohydrate futhi uwagcine ngendlela ye-glycogen. Ukuqala ukuncibilikisa amafutha, kufanele uqale usebenzise i-glycogen, egcinwa emisipheni nasesibindi.

Ngalesi sizathu, ukuqeqeshwa kwe-cardio okusebenzayo kufanele kube isikhathi eside noma kube namandla (isikhawu). Ngokwesimo sokushisa okunamafutha, kungcono ukuthi uzinike umthwalo we-aerobic ngokushesha ngemuva kwe-anaerobic - ngemuva kokuqeqeshwa kwamandla, lapho i-glycogen iphela khona. Enye inketho enhle ekuseni ngesisu esingenalutho, lapho izitolo ze-glycogen nazo ziphelile.

Isibonelo. Abaningi bagijima njalo. Kepha ukugijima kwabo kuthatha imizuzu engama-20-30. Amandla okugijima aphansi. Ngalesi sikhathi, umzimba uyakwazi ukuphatha izitolo ze-glycogen, kepha awunaso isikhathi sokuthola amafutha. Ngokudla kokuqala, izitolo ze-glycogen ziyagcwaliswa. Ukuze uthole umphumela wokushisa kwamafutha, udinga ukugijima okungenani imizuzu engama-40-50.

Nganoma yikuphi ukuzivocavoca kwe-cardio, kubalulekile ukudla kahle. Ngaphandle kokushoda kwekhalori, awukwazi ukuthola umzimba omncane. Yebo, ukuntuleka kungenzeka ngokwezifundiso ngokudla okungafundile. Kepha ngasikhathi sinye, kuzoba nzima impela ukubala, futhi kungenzeka futhi kube nomuzwa olambile wokulamba, ngoba uma konke ukudla kuqukethe ukudla okusheshayo noma amaswidi, kuzoba kuncane. Ngokudla okunempilo okunamaprotheni amaningi kanye nama-carbohydrate ayinkimbinkimbi, uzogcwala usuku lonke futhi ugcwele amandla.

Okubalulekile! Ukuqeqeshwa kweCardio nokondleka okufanele kuyahambisana.

Uthini isayensi?

Yikuphi okusebenza kangcono - ukuqeqeshwa kwe-cardio noma kwamandla? Iqembu labacwaningi laqoqa izifundo zokuhlola futhi lazihlukanisa ngamaqembu ama-4:

• ukulawula;
• ukwenza imizuzu engama-30 yokuhamba izinsuku ezi-5 ngeviki;
• ukuzivocavoca isigamu sehora kuma-simulators izinsuku ezi-5 ngeviki;
• okuxubekile - labo abenza imizuzu engu-15 yokuqeqeshwa kwamandla kanye nemizuzu eyi-15 yokuqeqeshwa kwe-aerobic (futhi nezinsuku ezinhlanu ngesonto).

Ukuhlolwa kudlule amasonto ayi-12. Imiphumela emihle ikhonjiswe ngamaqembu 4 no 3 - khipha u-4.4% no-3% wamafutha, ngokulandelana. Amandla nokuqeqeshwa okuhlanganisiwe kufakazelwe ukuthi kusebenza kakhulu kune-cardio emsulwa. Ungafunda kabanzi mayelana nesifundo lapha.

Akuthandeki kangako ukuthi isifundo siqhathanisa ukusebenza kahle kokuvivinya umzimba nokudla. Lokhu kuhlolwa, okwathatha cishe unyaka, kwakuhilela abesifazane abangaphezu kuka-400. Njengasesimweni esidlule, ababambiqhaza babehlukaniswe ngamaqembu ama-4:

• ukujwayeza ukudla
• ukwenza imizuzu engama-45 ye-cardio ekhanyayo izinsuku ezinhlanu ngesonto;
• kuhlangene;
• ukulawula.

Imiphumela: ngemuva konyaka, ukulahleka kwamafutha eqenjini le-1 kwakungu-8.5%, ku-2 - 2.5%, ku-3 - 10.8%. Okungukuthi, ukudla kanye nenhlanganisela yokudla okufanele nokuvivinya umzimba nge-aerobic kube amasu asebenza kakhulu. Kepha iyini i-cardio emsulwa? ICardio uqobo iholela ekulahlekelweni okuncane kwamafutha. Uma ngasikhathi sinye phakathi nosuku uhlangabezana nensalela yamakhalori, ungakhohlwa ngokuphelele ngokulahlekelwa isisindo esikhathini eside.

Masenze ukubhuka ukuthi imithwalo yokuhlola ibilingene. Ukube ukuqeqeshwa bekungemnene kangako, imiphumela ibizohluka. Kepha kunoma yikuphi, ucwaningo lubonisa ukuthi ukuhlanganisa ukuzivocavoca umzimba nokudla kudla lukhulu. Funda kabanzi mayelana nokuhlolwa lapha.

© baranq - stock.adobe.com

Izinhlobo zokuzivocavoca kwe-cardio

Kunezinhlobo eziningi zokuqeqeshwa kwe-aerobic - kusuka ekugijimeni kuya ekudansweni nasekufakeni engadini. Izinketho ezidume kakhulu:

• ukuhamba, kufaka phakathi umshini wokunyathela;
• ukugijima okuphansi naphakathi;
• ukubhukuda;
• ukugibela ibhayisikili;
• ukuqeqeshwa kwesifunda;
• i-aerobics yesinyathelo;
• intambo yokweqa;
• izifundo kumkhondo we-orbit.

Ungakhohlwa ukuqinisekisa ukuthi i-pulse ayingeni endaweni ye-anaerobic (ngaphezu kwe-80% ye-MHR). Le nkomba kulula ukuyizuza kubantu abangaqeqeshiwe kahle, ngokwesibonelo, abaqeqeshwa ngokuqinile besifunda.

Ubudlelwano bezinhlobo ezahlukahlukene ze-cardio nokulahleka kwekhalori kuboniswa etafuleni (izinkomba ku-kcal, zishiswe ngemizuzu engama-30):

Yikuphi ukujima okufanele ukhethe?

Ukuzikhethela kuncike esimweni sokuqala somuntu kanye nemisebenzi azibekela yona. Inketho ethandwa kakhulu iyasebenza. Kepha ayifanele kulabo abaphethwe ukukhuluphala okuphawuleka kakhulu. Isisindo esinzima sibeka ingcindezi emadolweni - ngemuva kwesikhashana, kungenzeka ukuthi kuvele izinkinga ezinkulu.

Akunandaba nezinkinga ezingaba khona, ukukhetha kufanele kusekelwe ekusebenzeni koqeqesho, njengoba kukhonjisiwe etafuleni elingenhla. Izinketho eziphumelela kakhulu ezibalwe ukugijima, i-ellipsoid, ukubhukuda, nentambo yokugxuma.

Ukuzikhethela kuhlanganiswe namakhono abafundi. Ngezizathu ezahlukahlukene, ukuvakashela ijimu noma ukugijima epaki akutholakali kuwo wonke umuntu. Kulokhu, kungcono ukusebenzisa ekhaya.

© .shock - stock.adobe.com

UCardio ekhaya

Yini ebalulekile okufanele uyicabangele lapho wenza i-cardio ekhaya? Izici ezifanayo nakwezinye izimo - ukulandelela izinga lokushaya kwenhliziyo, ukubalwa kwama-calories alahlekile, ukunakekela amalunga. Uma ungenayo i-monitor rate monitor, ungagxila ekuphefumuleni. Uma umthwalo uphezulu kakhulu, uzophambuka - kuzoba nzima ukukhuluma.

Umsubathi wasekhaya unezivivinyo eziningi ku-arsenal yakhe. Ngokwesibonelo:

• Ukugijima endaweni kungenye indlela enhle ekusebenzeni okuvamile. "Gijimani" ngokunyathela okukhulu kusuka onyaweni kuye enyaweni, ngokuphakamisa okunye kwamadolo, izithende zithinta izinqa - kuhlukanise ukuqeqeshwa.
• Ukugxuma endaweni - shintsha ukweqa okusheshayo, okungajulile ngokunyakaza kwe-squat.
• IBurpee ukuzivocavoca umzimba.
• Izinto ze-aerobics nokudansa.

Kuhle uma unebhayisikili lokuzivocavoca ekhaya. Ngaphandle kokuthatha isikhala esiningi, kuzosiza ukubhekana nesisindo eseqile nezinye izinkinga eziphakathi "kwekhono" le-cardio. Ubuningi bokuzivocavoca nge-aerobic bushiya singekho isizathu sokuyeka imithwalo ye-cardio - ungakwenza kunoma yiziphi izimo.

Izimo

Ukuqeqeshwa kweCardio kuyaphikisana nabantu abahlaselwe yisifo sohlangothi noma isifo senhliziyo. Awukwazi umthwalo inhliziyo nalabo abaphethwe umfutho wegazi ophezulu. Endabeni yabo, i-gymnastics elula kuphela.

Ngaphambi kokuqala ukuzivocavoca umzimba, qiniseka ukuthi ubheka isimo samalunga. Ama-discs e-Herniated, amadolo abuhlungu, ukuhlinzwa kwakamuva noma ukuphuka kwezizathu kuyizizathu zokusondela kule nkinga ngokucophelela okukhulu. I-Asthmatics nabantu abaphethwe ukukhuluphala ngokweqile kufanele futhi babonane nodokotela.

Awukwazi ukuqeqesha lapho:

• I-ARVI;
• komzimba oyingozi;
• ama-mens;
• isilonda esiswini kanye ne-12 duodenal ulcer;
• ukubhebhetheka kwezifo ezingamahlalakhona.

Ngaphezu kwalokho, abaqalayo abavunyelwe ukusebenzisa amandla lapho abadlali abanolwazi basebenza khona. Udinga ukuqala ngemithwalo elula, uyikhulise kancane kancane nezinga lakho. Kulokhu, udinga ukukhumbula ngezinga lokushaya kwenhliziyo.

Bukela ividiyo: IzAga 15 (Julayi 2025).