Ukuzivocavoca komzimba kungasiza kakhulu abantu abanesifo sikashukela , Eyaziwa nangokuthi ukuqeqeshwa kwe-cardio noma ukuvivinya umzimba kwe-aerobic, kuphakamisa izinga lomuntu lokuya kwenani eliphakeme kunezinga elivamile. Ukuzivocavoca komzimba kungasiza ukushisa i-glucose eyengeziwe emzimbeni futhi kunciphise ukumelana ne-insulin , imiphumela emibili enhle yokulawula isifo sikashukela.
Umkhuba omuhle wokuzivocavoca kwe-cardio unemiphumela emihle yezempilo, njengale:
- Ukuthuthukisa amandla omzimba
- Ukunciphisa amafutha omzimba
- Ukwandisa amazinga wamandla
- Ukunciphisa ukucindezelwa kwegazi
- Ukwandisa izinga le-cholesterol enhle
- Ukwehlisa ingozi ye-coronary artery disease
- Ukuqinisa inhliziyo
- Ukwenza ngcono ukulawulwa kwamazinga kashukela egazini
- Ukuthuthukisa ukujikeleza
Isici esibaluleke kakhulu senqubo ye-cardio kungase kube nzima kakhulu ukufeza, okungukuthi, njalo. Izinzuzo eziphezulu zokuqeqeshwa kwe-cardio ziyaqaphela uma umuntu eqhuba ngezinsuku eziningi zesonto. Lokhu kungenxa yokuthi imiphumela yalolu hlelo ayilona unomphela, nakuba likhona. Isibonelo, ucwaningo oluvela eDuke University lisikisela ukuthi uma umsebenzi usebenza njalo isikhathi eside, khona-ke kungasiza kakhulu umzimba ekusebenzeni izinga lokushukela egazini, kodwa uma umsebenzi uyenziwe kanye kuphela, imithwalo iphela cishe cishe usuku olulodwa .
Ukukhathazeka Kwabantu abanesifo sikashukela
Njengabantu njalo, abantu abanesifo sikashukela kumele bahlale besazi kahle abahlinzeki babo bezempilo nganoma yini engathinta impilo yabo.
Ukuzivocavoca, ikakhulukazi, kuwela kulesi sigaba. Xoxa nodokotela wakho ngokuthi yiluphi uhlobo lokuzivocavoca okungcono kuwe, futhi qiniseka ukuxoxa nganoma yimiphi imibuzo noma ukukhathazeka okuphakama njengoba uhlelo lwakho lokuzivocavoca luqhubeka.
Abantu abanesifo sikashukela kumele banakekele izinyawo zabo ngesikhathi sokuzivocavoca. I-American Diabetes Association iphakamisa ukusebenzisa i-silica gel noma i-midsoles emoyeni kanye ne-polyester noma ikotini-polyester amasokisi ukuvimbela amabhulashi futhi ugcine izinyawo zomile.
Uhlelo lweCardio Training
Uhlelo lokuqeqeshwa kwe-cardio luhlose ukwandisa amandla okuphefumula nokuthuthukisa impilo yonke. Umsebenzi we-cardio uthola inhliziyo ishaya ngokushesha, isisindo, futhi ihilela amaqembu amakhulu ama-muscle, afana nalawo emilenzeni. Ngokuvamile, lolu hlelo luzoqala ezingeni elithile, bese liyokhula kancane kancane njengoba kukhuthazwa ekwakheni.
Izinhlobo eziningi zomsebenzi womzimba zingenziwa ngezigaba njengokuzivocavoca kwe-cardio, kubandakanya:
- Ukugijima noma ukugijima
- Ukuhamba noma ukuhamba
- Ibhayisikili
- Ukusebenzisa isiteji noma imishini elliptical
- Ukushushuluza komhlaba
- Ukuphakama
- Ukudansa
- Ukubhukuda
Ukuthi umuntu uhlela kanjani uhlelo lwakhe lokuzivocavoca luzoxhomekeka ezinhlobonhlobo ezihlobene naso sonke isimo sezempilo kanye nesimo somzimba samanje. Ngenxa yokuthi abantu abanesifo sikashukela bavame ukubhekana nokukhathazeka kwezempilo, kubaluleke kakhulu ukukhuluma nodokotela noma umhlinzeki wezempilo ngaphambi kokuqala uhlelo lokuqeqeshwa kwe-cardio.
Izinhlelo eziningi zokuzivocavoca ze-cardio zizocaca ukuthi kungakanani, isikhathi esingakanani, nokuthi kunzima kangakanani umuntu ukuba asebenzise. Ngokuvamile ukuvivinya umzimba kuzobandakanya izikhathi ezincane zomsebenzi omkhulu, kulandelwa izikhathi zokuzivocavoca okuphansi. Ithimba lezokunakekela lingasiza ekunqumeni ukuqeqeshwa okuhle komuntu ngamunye. Abaqeqeshi bomuntu siqu nabo bayasiza ekusekeni uhlelo, futhi ama-gyms amaningi anikezela le nsizakalo.
Ukufeza nokugcina izinga eliphezulu lenhliziyo eliphakeme kunomgomo oyisisekelo wokuzivocavoca kwenhliziyo. Abantu abahlukene banezilinganiso ezihlukile ze "target" zenhliziyo futhi bazofuna ukugcina lezo zindleko ngezikhathi ezahlukene. Izindleko zezinga lokushaya inhliziyo zingasiza ukunquma izilinganiso, noma zikhona ezinye izindlela zokutshela uma kufika izinga eliphezulu lokuzivocavoca. Udokotela noma umhlinzeki wezempilo angasiza ngalezi zinqumo.
Izinto zokwenza umsebenzi we-Cardio Workout
Kunezigaba ezine ze-aerobic workout:
- Isigaba 1: Ukufudumala (5-10 imizuzu): Inhloso ukuthola ukushaya kwenhliziyo kuze kube ngu-50 kuya ku-60% wezinga elibhekiswe kulo.
- Isigaba sesi-2: Ukwehlisa (5-10 amaminithi): Ukwehlisa imisipha kusiza ukugwema ukulimala futhi uzilungiselele umsebenzi obanzi.
- Isigaba 3: Umsebenzi (imizuzu engama-30-40): Lokhu kuyisenzo esiyinhloko. I-Times izohluka ngokuya ngezinga lempilo.
- Isigaba sesi-4: I-Cooldown (5-10 imizuzu): Isikhathi lapho izinga lokushaya kwenhliziyo liqala kancane kancane izinga layo elivamile.
Ekhaya noma ku-Gym?
Uma udokotela enikeza OK ukuqala ukuqeqeshwa kwe-cardio, sekuyisikhathi sokuhlola izinketho ezahlukene zokuzivocavoca. Kungaba lula ukuqala e-gym lapho abasebenzi bengachaza imishini yokuzivocavoca kwe-cardio kanye nokusiza ukuthuthukisa uhlelo olufanele izidingo zomuntu.
Uma ujoyina i-gym, cela kuqala imibuzo. Thola ukuthi ngabe abasebenzi baqinisekiswe yi-American College of Sports Medicine. Buza ukuthi yikuphi okuhlangenwe nakho abanakho ekusebenzeni namakhasimende abanesifo sikashukela. Futhi, bona ukuthi i-gym inikeza ubulungu besilingo. Ama-gyms amaningi anikeza usuku lwamahhala noma iviki lamahhala noma ngaphezulu ukuzama indawo yabo.
Nokho, kwabanye abantu, kuzoba lula ukusebenza yedwa. Ukugijima nokuhamba yizivivinyo ezinhle ze-aerobic. Ukusebenzisa nomlingani kungasiza uma isisusa siqala ukuphela.
Ukuthola Ulwazi Olwengeziwe
Indawo engcono kakhulu yokuthola ulwazi oluthe xaxa mayelana nokusebenza kwe-cardio ngokukhuluma neqembu lakho lokunakekelwa kwezempilo. Buza ukuthi yiluphi uhlobo lokuzivocavoca nokuthi yikuphi ukuphakama okungaba ngcono kunesidingo sakho ngabanye.
Abantu abasha kumsebenzi we-aerobic bangase bakuthole kuwusizo ukubuka i- "Cardio for Beginners" noma ucabange ukusebenzisana nomqeqeshi womuntu siqu noma umhlinzeki womzimba ekuqaleni. Lezi zichwepheshe zingakusiza ukuba ufunde izimiso eziyisisekelo zomsebenzi, unqume futhi uqaphele izinga lenhliziyo yakho, futhi uthuthukise uhlelo oluphelele.
> Imithombo:
> "Ukuzivocavoca kwe-Aerobic: Yiziphi Amaminithi angu-30 ngosuku ongayenza." MayoClinic.com 2007. Mayo Foundation for Education and Research.
> I-American Diabetes Association. "Umsebenzi womzimba / Ukuzivocavoca nesifo sikashukela." Ukunakekelwa kwesifo sikashukela 27 (2004): S58-S62.
> IDuke University. "Ukuzivocavoca ngokweqile kuthuthukisa ikhono lomzimba ukuze kusetshenziswe i-Blood Sugars." Dukenews.duke.edu. 14 Feb. 2002. University of Duke University of News & Communications.
> Kelley GA noKS Kelley. "Imiphumela ye-Aerobic Exercise ku-Lipids nase-Lipoproteins kubantu abadala abane-Type 2 yesifo sikashukela: i-Meta-Ukuhlaziywa kwezilinganiso ezilawulwe ngokungahleliwe." Impilo yomphakathi 121 (2007): 643-55.
> Taylor, JD "Umthelela Wamandla Aphakanyisiwe kanye nohlelo lokuqeqesha i-Aerobic ku-Mandla Amandla kanye ne-Aerobic Capacity Individual With Type 2 Diabetes." J Strength Cond Res. 21 (2007): 824-830.