Zamkatimu
Cardio imawonjezera mphamvu ya maphunziro a mphamvu, imapangitsa kuti magazi aziyenda bwino mu minofu yamafuta ndikulimbikitsa kuwotcha mafuta, koma pali mkangano wokhudza cardio yomwe ili bwino - yotsika kwambiri kapena yapamwamba kwambiri. Ngakhale kutchuka kwakukulu kwa ma aerobics otsika kwambiri pakati pa akatswiri ndi osachita masewera olimbitsa thupi, kafukufuku waposachedwa wawonetsa kuti ma cardio apamwamba kwambiri (HIIT) amawotcha zopatsa mphamvu zambiri, koma zinthu zoyamba.
Kusiyana pakati pa high-intensity ndi low-intensity cardio
Low-mphamvu aerobics ndi mosalekeza, yaitali ntchito imene kugunda kwa mtima ndi 50-65% ya pazipita kugunda kwa mtima. Pakulimbitsa thupi kumeneku, thupi limagwiritsa ntchito mafuta monga gwero lake lalikulu lamphamvu. Komabe, kutsika kwa maphunziro otsika kwambiri ndikuti akatha, okosijeni wamafuta amathanso, popeza aerobics yotsika kwambiri simafuna mphamvu kuti ichiritse.
High-intensity cardio ndi ntchito yopitilira kwakanthawi kochepa komwe kugunda kwa mtima kumakhala pakati pa 70-85% ya kugunda kwamtima kwakukulu. Pochita masewera olimbitsa thupi, thupi limagwiritsa ntchito mphamvu kuchokera ku minofu, koma limawotcha zopatsa mphamvu pambuyo pake, monga pambuyo pophunzitsa mphamvu.
Zomwe zimathandiza kwambiri pakuwotcha mafuta
Kwa nthawi yoyamba, mphamvu ya cardio yotsika kwambiri komanso yothamanga kwambiri inafufuzidwa mu 1994. Asayansi anagawa nkhanizo m'magulu awiri, ndipo pambuyo pa masabata a 15 adayesa zotsatira. Zinapezeka kuti omwe adatenga nawo gawo mu gulu la HIIT adawotcha mafuta ochulukirapo kasanu ndi kamodzi kuposa omwe adachita nawo masewera olimbitsa thupi otsika kwambiri. Kafukufuku wowonjezereka wasonyeza kuti ophunzitsidwa a HIIT amataya mafuta ambiri, ngakhale kuti nthawi yolimbitsa thupi ndi yochepa.
Asayansi apeza kuti kuthamanga kwambiri kwa cardio kumathandizira kagayidwe kachakudya komanso kutulutsa mafuta. Kugwiritsa ntchito mphamvu zambiri panthawi yolimbitsa thupi yaifupi ya HIIT kumathandizira kuti ma calories amafuta azikhala achangu panthawi yopuma. Izi sizichitika ndi ntchito yotsika kwambiri.
Komabe, izi sizikugwira ntchito kwa ongoyamba kumene. Kafukufuku waposachedwa wa ACE, wothandizidwa ndi ofufuza a University of Wisconsin, adapeza kuti njira zonse zophunzitsira zimagwira ntchito chimodzimodzi kwa oyamba kumene. Izi zikutanthauza kuti mutangoyamba kumene masewera olimbitsa thupi, ndi bwino kuti mupindule kwambiri ndi masewera olimbitsa thupi, ndipo pamene mukukula, onjezerani mphamvu panthawiyi.
Momwe mungaphunzitsire mwamphamvu kwambiri
Kuchita masewera olimbitsa thupi nthawi yayitali kumaphatikizapo kusinthana pakati pa nthawi zazifupi, zolimbikira ndi zolimbitsa thupi zolimbitsa thupi. Phunziro likhoza kuwoneka motere:
Mphindi 5 kutentha - 50% ya max. Kugunda kwa mtima
3-5 nthawi:
- Masekondi 30 - 70-85% ya max. Kugunda kwa mtima
- Masekondi 60 - 45-65% ya max. Kugunda kwa mtima
Mphindi 5 kuziziritsa - 50% ya max. Kugunda kwa mtima
Munjira iyi, mutha kuphunzitsa zida zilizonse za Cardio.
Ngati mumaphunzitsa kunyumba ndi kulemera kwanu, ndiye kuti pa HIIT gwiritsani ntchito masewera olimbitsa thupi osinthasintha monga ma burpees, mapapu, kukankha, kudumpha, sprints, ndi zopepuka - kuthamanga m'malo, kugwedeza manja ndi miyendo. Jillian Michaels amagwiritsa ntchito mfundoyi pophunzitsa, ndichifukwa chake maphunziro ake amakanema ndi otchuka komanso othandiza.
Choyipa cha HIIT ndikuti si cha aliyense. Ngati muli ndi vuto ndi mtima kapena mitsempha ya magazi, ndiye musanayambe makalasi, onetsetsani kuti mufunsane ndi dokotala.
Ngakhale kutchuka kwakukulu kwa ma aerobics otsika kwambiri, kuphunzitsidwa mwamphamvu kwambiri kumawoneka kothandiza pakuwotcha mafuta, koma njirayi ndi yoyenera kwa anthu ophunzitsidwa bwino komanso athanzi. Oyamba adzapindula zomwezo kuchokera ku cardio yachikhalidwe. Anthu omwe ali ndi matenda a mtima ayenera kuyang'anitsitsa kuwonjezeka kwa aerobic endurance, kupititsa patsogolo ntchito ya mtima, ndi kulowa mu regimen yophunzitsira modekha, yomwe imalolanso kutsika kwa cardio.