Pezani malo omwe mukufuna

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Q:

Kodi njira yabwino itani yondipezera kugunda kwa mtima wanga? Ndamva kuti chilinganizo "220 chochepera msinkhu wanu" sicholondola.

Yankho: Inde, njira yomwe imaphatikizapo kuchotsa zaka zanu kuchokera ku 220 ndi "sukulu yakale kwambiri ndipo mulibe chidziwitso cha sayansi," anatero Sally Edwards, wothamanga wothamanga kwambiri, wolemba mabuku angapo okhudza kugunda kwa mtima, kuphatikizapo. Buku Lakuwongolera Kugunda kwa Mtima ku Maphunziro a Zone Zone (Publishing Zone, 1999). Njirayi yakhala yotchuka pazaka zambiri chifukwa ndi yosavuta, koma imaganiza kuti kugunda kwanu kwamtima kudzatsika ndi kugunda kamodzi pachaka, zomwe sizowona kwa aliyense. "Kuchuluka kwa mtima kwa aliyense ndikosiyana kwambiri, mosasamala zaka kapena kulimba," akutero Edwards. "Njira yokhayo yodziwira ndikuyesa."

Mayeso olondola kwambiri amachitika mu labu. Mukamayendetsa chopondera kapena kuyimitsa njinga yoyimilira, woyeserayo pang'onopang'ono amalimbitsa masekondi 15 ndipo patangopita mphindi zochepa mudzafika pamtima. Njira yothandiza, yopanikiza kwambiri ndiyo kudziyesa pogwiritsa ntchito "submax" njira; mudzakulitsa mphamvu yanu mpaka kufika pamlingo wina wocheperako, kenako gwiritsani ntchito njira zosiyanasiyana kuti muwonjezere zomwe mungakhale nazo. Kuyesedwa kwa submax sikunena molondola ngati kuyesa kwakukulu, Edwards akuti, "koma mutha kupeza lingaliro lolondola, mkati mwa kumenya kasanu." Amalimbikitsa kutenga mayeso awiri kapena atatu osiyana a submax ndikuwunika zotsatira.

Chitsanzo chimodzi cha mayeso a submax ndi mayeso oyeserera. Yendani mmwamba ndi pansi pa sitepe ya 8 mpaka 10-inch kwa mphindi zitatu osapuma pakati pa masitepe, kenaka mutenge kugunda kwa mtima wanu (HR) kwa mphindi imodzi (onani funso lomaliza patsamba lotsatira kuti mudziwe zambiri za zowunikira zomwe zingadziwe. izi) ndikuwonjezera chiyerekezo choyenera cha msinkhu wanu wolimbitsa thupi pogwiritsa ntchito njira yotsatilayi. Kuti muwonetsetse kusasinthasintha, sungani kutalika kwa masitepe ndi cadence mofanana nthawi iliyonse mukudziyesa nokha.

Avg. HR yomaliza min. + Ganizirani chinthu = Ganizirani max HR

Chiyerekezo:

Maonekedwe osauka = ​​55; Avereji mawonekedwe = 65; Maonekedwe abwino = 75; Wopikisana = 80

Mudzapeza mayeso ena angapo a submax pa heartzones.com. Mukazindikira kuti mukugunda pamtima kwambiri, mutha kuyika pulogalamu yanu pamagawo osiyanasiyana. Bungwe la American College of Sports Medicine limalimbikitsa kuti muzigwira ntchito mu "malo omwe mukufuna" - kuchokera pa 55 peresenti kufika pa 90 peresenti ya kugunda kwa mtima wanu - kuti muwotche ma calories ambiri ndikukhala olimba kwambiri popanda kuwononga kwambiri kapena kuvulala. Kuchita masewera olimbitsa thupi pafupi ndi 90% kumapangitsa kuti pakhale mafuta owonjezera, koma ndizovuta kuti mukhalebe otere kwanthawi yayitali. Maphunziro apakati, kapena kusinthana pakati pa kumtunda, pakati ndi kumunsi kwa malo omwe mukufuna, ndi njira imodzi yophunzitsira thupi lanu pang'onopang'ono kupirira kuwonjezereka kwa 90 peresenti.

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