Umzimba awukhathaleli ngalokho okwenzayo, uphendukela kuyo yonke into eyenzekayo ngokushintsha kwe-pulse - ngakho-ke, kuye ngokuthi izinga lenhliziyo emzimbeni, izinqubo ezahlukene ziqalisiwe, kufaka phakathi ukushisa kwamafutha .
Ukuqhuma kwamafutha atshisayo - yilokho okuhlukanisa ukugijima ekusebenzeni ukulahlekelwa isisindo, ukuvivinya umzimba ngendlela yokuqeqesha okuvela ekuqeqeshweni kuya ekushiseni kwamafutha. Kuncike ekutheni uzothola ngesikhathi sokuqeqeshwa. Ngakho-ke, ungabi ovilapha kakhulu ukwazi imishanguzo yakho ngesikhathi somsebenzi owandile - kungenzeka ukuthi umsebenzi wakho "wokwanda" uthathwa ngumzimba ngokuthi "kulula" futhi awuholeli ekushintsheni kwamakhadidi ngaphakathi.
Indlela yokubala i-pulse ye-fat burning?
Kukhona indlela elula yokubala ukuthi ukushayela kufanele kube kuphi ekuqeqesheni. Ukuze wenze lokhu, thola izinga eliphezulu lenhliziyo - i-MUF:
- 220-yobudala = MUF.
Isibonelo: uneminyaka engu-28 ubudala, ke:
- 220-28 = 192.
Okusho ukuthi umkhawulo wakho wenhliziyo ngesikhathi sokuqeqesha kumele ube yi-192 beats ngomzuzu, ngaphezulu kuyingozi enhliziyweni.
Yini okufanele ibe yi-pulse ngenkathi kuqeqeshwa?
Kodwa-ke, kungenjalo singacabanga ukuthi ukushaya okungu-192 ngomzuzu kuyinto evamile kuwo wonke amaminithi angu-30 eklasini. Eqinisweni, kukhona uhlobo "lokuhlelwa" olusisiza ukuba sikhethe ukushayela okulungile ngokuhambisana nokulindeleke koqeqesho:
- indawo efudumalayo iyimithwalo elula, okufanele ibe ngu-50-60% we-MUF;
- indawo yomsebenzi yindawo efanelekayo yokushisa amafutha, kungu-60-70% we-MUF;
- Indawo ye-Aerobic - iveza ukukhuthazela kwenhliziyo, 70-80% we-MCH;
- indawo yokukhuthazela ingu-80-90% we-MUF, lokhu kuyisibonakaliso sobudlelwane obuphakathi kwe-pulse nokuphefumula, okungukuthi, ngenxa yesilinganiso esiphakeme sokuphefumula, izinga lokushaywa kwamaphutha likhula futhi uhlelo lokuphefumula luqala;
- indawo ebomvu - 90-95% ye-MUF, iyingozi empilweni, ngakho-ke kuvunyelwe kuphela ngesikhathi esifushane.
Isimo sengqondo sokuziphendulela mayelana ne-pulse ngeke kukhulise kuphela umkhiqizo wokuqeqesha kwakho, kodwa futhi ugcine impilo yakho.