Kuvhiya kwepfungwa kunogona kubatsira zvikuru vanhu vane chirwere cheshuga , Uyewo anozivikanwa se cardio training kana aerobic exercise, inomutsa mwoyo wemunhu kusvika kune yakakwirira kudarika inowanikwa. Kuvhiya kwepfungwa kunogona kubatsira kupisa glucose yakawanda mumuviri uye kuderedza kusagadzikana kwe insulin , zviviri zvinokonzera kuti chirwere cheshuga chidzivirire.
A good cardio-exercise routine ine zvakawanda zvinokonzera utano, zvakadai se:
- Kuvandudza simba remaviri
- Kuderedza mafuta mumuviri
- Kuwedzera simba mazinga
- Kupera ropa
- Kuwedzera kwezinga reku cholesterol yakanaka
- Kuita kuti kuve nehutano hwehutachiona hwehutano
- Kusimbisa mwoyo
- Kuvandudza kutonga kwemashuga eropa
- Kuvandudza kushambadzira
Chinonyanya kukosha cheitiro ye cardio chinogonawo kuva chakanyanya kuoma kuti chibudirire, kureva, nguva dzose. Izvo zvikomborero zve cardio training zvinowanikwa kana mumwe munhu achiita mazuva mazhinji evhiki. Izvi ndezvokuti migumisiro yebasa racho haisi yekusingaperi, kunyange zvazvo iri kuwedzera. Semuenzaniso, kutsvakurudza kubva kuDuke University kunoratidza kuti kana basa racho richiitwa nguva dzose kwenguva refu, zvino rinogona kubatsira zvikuru muviri kuita mashuga eropa, asi kana basa racho richiitwa kamwechete, zvino zvinoguma zvinopera kwemazuva rimwe chete .
Kunetseka kwevanhu vane chirwere cheshuga
Sezvinogara nguva dzose, vanhu vane chirwere cheshuga vanofanira kuchengetedza vatsigiri vavo vehutano hwakanaka kunyatsoziva chero chinhu chinogona kuchinja hutano hwavo.
Kudzidzira muviri, kunyanya, kunowira munharaunda iyi. Taura nachiremba wako nezvekuti ndeupi rudzi rwekuvhidzira kwakakunakira iwe, uye iva nechokwadi chekukurukurirana chero mibvunzo kana zvinetso zvinomuka sezvo chirongwa chako chekuita basa chinowedzera.
Vanhu vane chirwere cheshuga vanoda kubhadhara zvakanyanya tsoka dzavo panguva yekurovedza muviri. IAmerican Diabetes Association inoratidzira kushandisa silica gel kana midsoles air pamwe chete nepolyester kana kamba-polyester masokisi kuti zvidzivirire mabhanti uye kuchengetedza tsoka dzive dzakaoma.
A Cardio Training Program
Chirongwa chekurota cardio chinangwa chekuwedzera kufema nekugadzirisa hutano hwakakwana. Basa reCardio rinoita kuti mwoyo urove nekukurumidza, iine rhythmic, uye inosanganisira mhomho yakakura yemasumbu, yakadai seaya mumakumbo. Kazhinji, purogiramu yacho inotanga pane imwe nhanho, uye iyo ichawedzera zvishoma nezvishoma sezvo kutsungirira kuchivakwa.
Mhando dzakawanda dzekuita zvepanyama zvinogona kuenzanisirwa sevhisi ye cardio, kusanganisira:
- Kuramba kana kumhanya
- Kufamba kana kufamba
- Bhasikoro
- Kushandisa masitepisi kana kuti elliptical machine
- Cross-country skiing
- Rowing
- Kutamba
- Kushambira
Kuti munhu anovaka sei chirongwa chake chekuita basa chinotarisana nemhando dzakasiyana dzakabatana nehutano hwehutano uye huno hutano hwakanaka. Nokuti vanhu vane chirwere cheshuga kazhinji vane zvinetso zvehutano, zvakakosha kutaura nechiremba kana mutarisiri wehutano asati atanga cardio kudzidziswa regimen.
Mapurogiramu akawanda emapurodiodio anojekesa kuti inguva yakareba sei, yakareba sei, uye zvakaoma sei munhu anofanira kushandisa. Kazhinji basa rokuita basa rinosanganisira nguva shomanana yebasa rakaoma, rinoteverwa ne nguva dzekudzivirira muviri. Bato rezvehutano rinogona kubatsira kubvisa basa rakanakisisa kune mumwe munhu. Vadzidzisi vega voga vanobatsira pakugadzira chirongwa, uye vazhinji vanoita basa iri.
Kubudirira nekuchengetedza kwepamusoro-kudarika-kawaida yemitengo yemwoyo ndicho chinangwa chemuviri wepfungwa. Vanhu vakasiyana vakasiyana ne "chinangwa" mwoyo yemitengo uye vachada kuchengetedza iyo mitero yehutano hwakasiyana hwenguva. Mwoyo-kutarisa vatariri vanogona kubatsira kutarisa zviyero, kana kune dzimwe nzira dzekuudza kana chirwere chakakwana chekudzidzira chikawanikwa. Chiremba kana mupi wehutano anokwanisa kubatsira nemagadziro aya.
Zvinhu zveCardio Workout
Pane zvikamu zvina zvekudzidzira kwema aerobic:
- Chikamu 1: Kushamwaridzana (5-10 maminitsi): Chinangwa ndechokuita kuti mwoyo uwedzere kusvika kusvika 50 kusvika ku60% yezvinangwa zvayo.
- Chikamu chepiri: Kutambanudza (5-10 maminitsi): Kutarisa mishonga kunobatsira kudzivisa kuipa uye kuvigadzirira kuita mamwe mabasa akaoma.
- Chikamu chechitatu: Basa (30-40 maminitsi): Ichi ndicho chiito chikuru. Nguva dzinozosiyana zvichienderana nehutano hwehutano.
- Chikamu chechina: Cooldown (5-10 maminitsi): Nguva iyo mwoyo inotanga zvishoma nezvishoma inotanga zvakare.
Pamba Pamba kana muIkurovedza?
Kana kamwe chiremba achipa OK kuti atange cardio kudzidziswa, inguva yekuongorora maitiro ega ega ezvokuita. Zvinogona kunge zviri nyore kutanga pamitambo yekurovedza apo vashandi vanogona kutsanangura mafirimi emotokari maitiro uye kubatsira kubatsira purogiramu yakakodzerwa nezvinodiwa nomunhu.
Paunopinda muimba yekurovedza, bvunza mibvunzo kutanga. Tsvaga kana vashandi vakavimbiswa neAmerican College of Sports Medicine. Bvunza kuti ndezviitiko zvakadini zvavanoita mukushanda nevatengi vane chirwere cheshuga. Uyezve, ona kana chimiro ichi chinopa nhengo dzekuedza. Zvizhinji zvakawanda zvinopa zuva rekusununguka kana vhiki risina kana kupfuura kuti vaedze nzvimbo yavo.
Kune vamwe vanhu, zvisinei, zvichava nyore nyore kushanda moga. Kutamba uye kufamba kune vakanaka maitiro aerobic maitiro. Kushandisa pamwe nemumwe wako kunogona kubatsira kana kukurudzira kunotanga kupera.
Kuwana Mamwe Mashoko
Nzvimbo yakanakisisa yekuwana ruzivo rwakanyanya pamusoro pekushanda kwe cardio ndeyokutaura neboka rako rehutano hwehutano. Vabvunze kuti ndeupi rudzi rwekurovedza muviri uye kuti zvakadini zvaizova zvakanakisisa kune zvaunoda iwe pachako.
Vanhu vatsva pane zvekuita zvekuita zvinogona kuve zvichibatsira kutarisa "Cardio for Beginners" kana kuti funga kushanda nemudzidzisi wega kana mutapi wepanyama pakutanga. Aya maitiro anogona kukubatsira kuti udzidze mazano ekutanga emabasa acho, ona uye ona kuti chinangwa chemoyo wako chinorevei, uye ugoita hurongwa huripo.
> Sources:
> "Aerobic Exercise: Ndedzipi 30 Miniti Zuva Rinogona Kuita." MayoClinic.com 2007. Mayo Foundation yeArape Education and Research.
> American Diabetes Association. "Basa Rokuita / Kuita Zvemishonga uye Chirwere Cheshuga." Kurwara Kweshuga 27 (2004): S58-S62.
> Duke University. "Kudzidzira Kuita Kwakasimba Kunovandudza Mano Emuviri Wekushandisa Dhiyo Sugars." Dukenews.duke.edu. 14 Feb. 2002. Duk University University of News & Communications.
> Kelley GA uye KS Kelley. "Migumisiro yeAerobic Exercise pa Lipids uye Lipoprotein muVakuru Vane Chirwere Chechipiri Chirwere cheshuga: Meta-Kuongorora kweRandomized-Kutongwa Mumiedzo." Public Health 121 (2007): 643-55.
> Taylor, JD "The Impact of Strenged Strength and Aerobic Training Program pamusoro peMuscular Strength uye Aerobic Capacity Muvanhu Vane Chirwere Chechipiri Cheshuga." J Strength Cond Res. 21 (2007): 824-830.