Momwe Mungapezere "M'deralo" Kuti Muchepetse Kutaya Kwambiri

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M'zaka 20 zapitazi, kuyeza kugunda kwa mtima wanga sikunakhale kwenikweni pa radar yanga. Zachidziwikire, m'magulu olimbitsa thupi, wophunzitsayo amanditsogolera poyang'ana kugunda kwa mtima wanga, ndipo ndidayeserera zowunikira zomwe mungapeze pamakina a cardio. Koma moona mtima, kugwira masensa achitsulo ndi manja otuluka thukuta si chinthu chosangalatsa, ndipo nthawi zambiri sikupeza kugunda kwanga.

Komabe, podziwa kuti ndikhala ndikuwonda kwambiri chaka chino, ndidayikapo gawo langa loyamba lowunika kugunda kwamtima. Ndipo ngakhale izi zimveka bwino, sizabwino ngati munthu amene wavala sadziwa tanthauzo la manambala. (Kodi ndanena kuti sindimadziwa tanthauzo la manambala?)

Kenaka masabata angapo apitawo katswiri wanga wazakudya, Heather Wallace, adandiuza kuti ndilembetsere Gulu Loyendetsa Moyo Wolimbitsa Thupi, kalasi lokonda kugunda kwa mtima, kuti kagayidwe kanga kagwiritsidwe ntchito kuti katsatire maphunziro anga onenepa. Pamene anatchula mawu oti "zone yolimbitsa thupi," ndinamuyang'ana ndikuyang'anitsitsa.

Anandiuza kuti ndiyese mayeso a VO2 kuti ndimvetsetse momwe ndingagwiritsire ntchito bwino masewera anga pophunzira madera anga. Ndinatero, ndipo ndizowona, kuthamanga kwambiri pa treadmill yokhala ndi chigoba pazomwe sizinali zosangalatsa kwambiri. Koma zotsatira zake zinali kuwulula. Ndazindikira kuti awa ndi madera anga:

Chigawo 1: 120-137

Zoni 2: 138-152

Zoni 3: 153-159

Chigawo 4: 160-168

Chigawo 5: 169-175

Ndiye akutanthauza chiyani? Chigawo 1 ndi 2 ndiwo madera omwe ndimawotcha mafuta kwambiri, pomwe kukwezeka kwanga, mafuta ochepa kwambiri komanso shuga wambiri ndimawotcha (izi ndi zoona kwa aliyense). Koma zomwe zimandiwululira kwenikweni ndikuti madera omwe ndakhala ndikuchita cardio nthawi zonse amakhala okwera kwambiri kapena otsika kwambiri. Sindinakhalepo mdera langa loyaka mafuta! Izi zikufotokozera chifukwa chake nthawi zonse ndimatopa ndikamaliza ntchito yanga - ndimakhala ndikugwira ntchito molimbika.

Nkhani yabwino ndiyakuti kulimbitsa thupi kwanga ndiyapakati (ndikuganiza kuti ndibwino kuposa ocheperako), koma wophunzitsa yemwe adachita mayeso anga adanenanso kuti kulimbitsa thupi kwanga kungakhale bwino kwambiri ndikatsatira malangizo monga kugwira ntchito mosiyanasiyana kangapo sabata lokhala ndi masiku awiri osavuta, tsiku limodzi lokhazikika, ndi tsiku limodzi lovuta.

Chomwe ndidapeza chodabwitsa kwambiri, komabe, ndikuti ndikapita kothamanga mozungulira mozungulira ndimatha kupita mtunda wautali ndikukhala m'malo anga osatentha kwambiri - tsopano ndikudziwa madera anga!

Kuzindikira uku kunali kodabwitsa ndipo kunandisinthiratu kulimbitsa thupi kwanga. Ndine wokondwa kuwona momwe ndikupita patsogolo ndi chidziwitso chatsopanochi.

Kodi mumayang'anira kugunda kwa mtima kwanu mukamagwira ntchito? Tiuzeni @Shape_Magazine ndi @ShapeWLDiary.

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