Ithemba Tru Katsande / UnsplashAbantu abaninzi bayayiphepha i-cardio xa bezama ukuzilungela-ngokuyinxenye ngenxa yokuba bengayithandi, kwaye ngokuyinxenye ngenxa yokuba abanayo inkxalabo & ii-apos; baya kwenza izihlunu zabo zinciphe kwaye zibulale iinzuzo zabo. Kodwa ngaba banyanisile? Ungakanani na i-cardio ekufuneka uyenzile-ukuba ikhona-xa uzama ukwakha izihlunu? Kwaye kuninzi kangakanani?
Masinqumle ukusukela: I-Cardio inokubeka iziqhoboshi ekukhuleni kwemisipha. Inokukwenza oko ngokuthintela ukubuyela kwimeko yesiqhelo phakathi koqeqesho, okanye ikushiye udiniwe ngaphambi kokuba uqalise ukuphakamisa iintsimbi. Oku kuyekelela kumgangatho wokuzilolonga kwakho, okunciphisa amandla okomeleza ukwakha izihlunu.
ICardio inokuwunciphisa umthamo xa undenzela imiqondiso emikhulu ethunyelwe kwimicu yemisipha kwiiyure kunye neentsuku emva koqeqesho. Ngelixa ukubakho kukhona kwe-cardio yokunciphisa ukukhula kwemisipha, nangona kunjalo, ubungakanani bokwenza oko kuxhomekeke kakhulu kubungakanani bento oyenzayo, kunzima kangakanani, kwaye xa usenza.
Uphando kolu nxibelelwano luqala emva phaya kwiminyaka yoo-1970, xa umbhexeshi wombane ogama linguRobert Hickson wagqiba kwelokuba ajoyine umphathi wakhe, unjingalwazi uJohn Holloszy — utata wonyamezelo lokuzilolonga nophando — ukubaleka rhoqo emva kwemini. Ngokukhawuleza uHickson wafumanisa ukuba uya esiba buthathaka kwaye ephulukana nezihlunu, nangona wayelandela inkqubo yakhe yoqeqesho lomelela rhoqo. Ke wagqiba kwelokuba enze uvavanyo lokufumanisa ukuba kuqhubeka ntoni.
Ishicilelwe ngo-1980, Isifundo sikaHickson baqeqeshe amaqela amathathu ezifundo: Iqela lokuqala laphakamisa iintsimbi, ngelixa iqela lesibini lalihamba ngebhayisikile libaleka. Izifundo kwiqela lesithathu zidibanise i-cardio kunye noqeqesho lobunzima.
Kwiqela elinamandla kuphela, amandla omlenze andile kwinqanaba elingaguquguqukiyo kuyo yonke inkqubo yoqeqesho yeeveki ezili-10. Ngokuchasene noko, izifundo ezidibanise uqeqesho lobunzima kunye ne-cardio zibone amandla azo ezuzekile phakathi kweeveki ezisixhenxe ukuya kwezisibhozo. Kwiiveki ezilithoba kunye neshumi, baye baba buthathaka.
Xa abanye bephindaphinda isifundo sikaHickson, bafumana iziphumo ezifanayo. Uqeqesho lwamandla kunye nonyamezelo-olubizwa ngokuba luqeqesho olufanayo- kukhokelele ekunciphiseni ukuzuza kwamandla kunye nobukhulu, into ebizwa ngokuba kukuphazamiseka.
Ngaba oku kuthetha ukuba kuya kufuneka ulahle i-cardio ngokupheleleyo ukuba ufuna ukufumana izihlunu ngokukhawuleza njengomntu? Hayi ayenzi njalo, nasi isizathu: Okokuqala, uHickson wayenezifundo zakhe eziphakamisa iintsimbi iintsuku ezintlanu ngeveki kwaye zibaleka okanye zihamba ngebhayisikile iintsuku ezintandathu ngeveki. Olo lukhulu kakhulu uqeqesho kunokuba abantu abaninzi besenza. Kwaye emva koko, isiphumo sokuphazamiseka asibonisanga kwade kwaba ziiveki ezisixhenxe esifundweni.
Ngamanye amagama, isiphumo ikardio enaso kwiinzuzo zakho ziya kuxhomekeka ekubeni ungakanani na owenzayo. Ukuphakamisa iintsimbi iintsuku ezintlanu ngeveki kunye nokwenza i-cardio amaxesha amathandathu ngeveki kuya kwenza ukuba kube nzima kakhulu ukuba uphinde uchache ngokufanelekileyo phakathi kweebhotile zoqeqesho lobunzima. Iiyure ezimbini ze-cardio ngeveki, kwelinye icala-ngaphandle kokuba konke akwenziwa ngamandla aphezulu-akunakulindeleka ukuba kubangele ingxaki.
Ubungakanani be-Cardio ephazamisa inkqubela phambili yakho ikwindawo enkulu yomzimba. Ukwenza uqeqesho lwexesha eliphakamileyo (HIIT) ngaphambi kokuphakamisa iintsimbi, umzekelo, une kubonisiwe ukuphazamisa ubungakanani kunye nokuzuza kwamandla kumzimba ongezantsi. Kodwa ayithintelanga ukuzuza kumzimba ongasentla.
Okungakumbi kwiTonic:
Kuya kufuneka ukuba uqwalasele ubude bexesha phakathi koqeqesho lwe-cardio kunye nobunzima. Kwesinye isiphelo sesibuko, unokwenza i-cardio kunye nobunzima ukubuyela ngasemva, ngentambo encinci okanye akukho phakathi kwezi zimbini. Okanye ungaya kwelinye icala, kwaye uzenze ngeentsuku ezahlukeneyo. Yeyiphi indlela esebenzayo?
Kwiimeko ezininzi, ungcono ngokugcina i-cardio kunye nobunzima obahlukileyo. Ukufaka ixesha elaneleyo phakathi kwezi zimbini kunokunciphisa umda apho i-cardio iphazamisana neenzuzo zakho. Xa abaphandi ababini baseMelika bejonga uphando kuqeqesho olufanayo, bafikelela kwisigqibo sokuba, kwihlabathi elifanelekileyo, i-cardio kunye nobunzima kufuneka bohlulwe naphakathi kweyure ezintandathu ukuya kwezingama-24.
Nangona kunjalo, andihlali kwihlabathi elifanelekileyo, kwaye nawe awuhlali. Kusenokwenzeka ukuba ixesha ekukuphela kwalo onokulingena kwi-cardio kukwenza ngaphambi okanye emva kokuphakamisa iintsimbi. Ukuba kunjalo, yintoni efanele ize kuqala, i-cardio okanye ubunzima? Mhlawumbi olona khetho lubi kukwenza i-cardio kanye phambi kokuba uphakamise. Ixesha loqeqesho lokuphumla olwenziwe kwangoko ngaphambi koqeqesho lwamandla, umzekelo, unalo kubonisiwe ukuzuza ngokungagungqiyo kubunzima bemisipha.
Imizuzu emihlanu okanye elishumi yokuzifudumeza ngebhayisikile, umatshini wokunyathela, okanye umatshini wokurola kulungile. Kodwa iseshoni enzima ye-cardio izakushiya udiniwe ngaphambi kokuba uqalise nokuphakamisa iintsimbi, nto leyo eya kwenza kube nzima ukwenza umsebenzi oyimfuneko ukukhuthaza ukukhula kwemisipha. Awuyi kuba nakho ukwenza uqeqesho olusebenzayo ngaphakathi. Endaweni yoko, yenza i-cardio emva kokuba ugqibile ngophakamisa ubunzima.
Ngokubhekiselele kuhlobo lwe-cardio, ukuqhuba akuyiyo inketho efanelekileyo. Uphando lubonisa ukuba kunokwenzeka kakhulu ukuba kuthintele ukubuyisela kwaye kuphazamise inzuzo yakho. Endaweni yoko, khetha into ephantsi njengokukhwela, ukutyekela ukuhamba ngeenyawo kwiitreadmill, ukubhukuda, okanye ngebhayisikile. Ukuhamba ngebhayisikile, enyanisweni, kunokuba liqabane elifanelekileyo kuqeqesho lokuxhathisa. Ngenye ukufunda , ukongeza imizuzu engama-30-60 yokuhamba ngebhayisikile kabini ngeveki kwinkqubo yeentsuku ezimbini yoqeqesho lokomelela ayinampembelelo imbi kwinzuzo kubukhulu bemisipha okanye amandla. Imisipha yethanga ikhule ngenqanaba elifanayo kuwo omabini kuphela amandla kunye namandla kunye namaqela e-cardio.
Okubangela umdla nangakumbi, kukho Olunye uphando Ukucebisa kwithuba elikhawulezayo lokukhula kwezihlunu ngebhayisikile kunye noqeqesho lokunganyangeki xa kuthelekiswa noqeqesho lokunganyangeki kuphela.
ImpiloIndlela yokuLahla Ubunzima uze ubuyele kwiMilo
UmKristu Finn 07.23.18Kuyavunywa, uphando lwenziwe kuqeqesho lwamandla amatsha, apho nasiphi na isikhuthazi esiya kukhuthaza ukukhula. Kwaye ixabiso elipheleleyo loqeqesho abalwenzileyo beliphantsi. Kodwa ubuncinci, iziphumo zibonisa ukuba iinkxalabo malunga ne-cardio ephazamisa ukukhula kwemisipha-ukuba inkqubo yakho yoqeqesho isethwe ngokufanelekileyo-ingaphezulu.
Kuya kufuneka ujonge kwinani lamaxesha ojikeleze ilanga: Izinto onokuhamba nazo kumashumi amabini azakuba nefuthe elikhulu kakhulu kwiziphumo zakho xa uneminyaka engama-40 okanye engama-50.
Kwi isifundo esinye , Iqela loonxantathu kumashumi amahlanu abo lifumene kancinci kancinci kunetriathletes kwiminyaka yabo yamashumi amabini kwiintsuku ezilandela umzuzu we-30 wokwehla kokwehla. Ukudityaniswa kweprotein entsha yemisipha kuncitshisiwe, kunegalelo kwinqanaba elincinci lokulungiswa kwemisipha. Kwakukho nomkhwa wokuba abaphathi bebathathu abathathu baguquke ekusebenzeni kwetyala kancinci kunabalingane babo abancinci kwiiyure ezilishumi emva kokwenza.
Njengoko usiya ukhula, oovimba kwi-akhawunti yakho yokubuyisa baya benqaba, kwaye kuyakufuneka uqaphele ngakumbi malunga nendlela ababiwa ngayo. Ngethuba nje ungadluli kwi-volume, frequency, kunye nokuqina kokusebenza kwakho, nangona kunjalo, akukho mfuneko yokukhathazeka malunga ne-cardio ngokukhawuleza ukunciphisa ukukhula kwemisipha.
Ezinye iintlobo zecardio, enyanisweni — ukuhamba ngebhayisikile kumgangatho ophantsi ukuya kumodareyitha kangangemizuzu engama-20 ukuya kwengama-30 ngosuku emva kokwenza umthambo onzima, umzekelo-kunokunceda ukubuyisela kwimeko yesiqhelo ngokukhuthaza ukuhamba kwegazi kwezihlunu ngaphandle kokwenza umonakalo ongaphezulu.
Akukho & apos umthetho oqinileyo obeka ngokuthe ngqo ukuba ingakanani i-cardio ekufuneka uyenzile kwaye kufuneka uyenze nini. Kodwa iiseshoni ezimbini ukuya kwezintathu ngeveki, kunye nomsebenzi ngamnye owenziwe kwimizuzu engama-45, akunakulimaza iinzame zakho zokwakha izihlunu kwindawo yokuzivocavoca. Njengokuba kunjalo kwizinto ezininzi, yidosi eyenza ityhefu.
UChristian Finn ngumqeqeshi osekwe e-UK kwaye usebenzisa inzululwazi. Ubhala rhoqo malunga nokuqina kunye nokondla kwindawo yakhe yobuqu, Kwezihlunu .
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