Ukuqeqesha kungahlukaniswa ngamaqembu amabili amakhulu: amandla nokuqeqeshwa kwe-cardio. Uma okokuqala kuhloswe ukuqinisa imisipha, ukwandisa amandla abo, bese imithwalo ye-cardio iqinisa ngokuphelele uhlelo lwezinhliziyo futhi ithuthukise ukukhuthazela.
I-Cardio nokuqeqeshwa kwesisindo
Abaningi bazibuza uma kungcono ukwenza cardio: ngaphambi noma emva ukuqeqeshwa isisindo. Abagijimi abanokuhlangenwe nakho batusa ukwenza i-cardio ngemuva kokuqeqeshwa. Njengoba kungekho glycogen kakade emisipha, umzimba uzothatha amandla kusuka izicubu adipose. Ukushisa okukhulu kunawo wonke kuqala cishe ngomzuzu wama-20, ngakho-ke ukuqeqeshwa kwe-cardio kufanele kudlule okungenani imizuzu engu-20-30. Kulabo abafuna ukunciphisa umzimba ngokunciphisa futhi banciphise umchamo we-cardio, kunconywa ukuba kwenziwe ngesisu esingenalutho, cishe imizuzu engama-40-50.
Ukuze uthole amafutha aphakeme kakhulu, kufanele uqaphele ukushayela kwe-cardio yakho. Kufanele kube ngu-60-70% yesilinganiso senhliziyo yakho esiphezulu, esibalwa ngefomula engu-220 ekunciphiseni iminyaka yakho, lapho 220 kuyi-pulse evunyelwe khona umuntu. Isibonelo:
220 - 26 = 194
194 * 0.7 = 135.8 - umngcele ongaphezulu wegridi ye-pulse.
194 * 0.6 = 116.4 - umngcele ophansi wegridi yokushayela.
Yileyo ndlela othola ngayo imiphumela engcono kakhulu kusuka kumthwalo we-cardio.
Abaqeqeshi beCardio
Uma ungumuntu wokuzivocavoca okokuqala, mhlawumbe uzomangala ngokuzikhethela bese uzama ukuthola ukuthi iyiphi i-cardio simulator ephumelela kakhulu: isitebhisi sokubhala, ibhayisikili yokuzivocavoca, isobho, njll. Ngamunye unikeza umthwalo emisipha ehlukene, kodwa, njengoba sekushiwo kakade, uma umgomo wakho ukwenza umzimba we-cardio wokunciphisa isisindo, akukhathaleki ukuthi yikuphi okukhethile okukhethayo, into eyinhloko ukuqapha ukushayela kwakho. Njengomthetho, ama-simulators anamuhla anemishini edingekayo, ngakho-ke umqapha uzobona zonke izinkomba futhi ungakwazi kalula ukulungisa umthwalo ukuze izinga lokushayela lihlale ebangeni elifunayo. Okunye okukhethwa kukho kungaba umqaphi wokushaya kwenhliziyo, okulula kakhulu ukuthola esitolo sezemidlalo. Kuyinto enhle ukuthi ungakwazi ukuqapha ukuphumelela kokuqeqesha ngesikhathi sokuphumula ekuseni noma kusihlwa ngaphandle kwehholo.
Ngokuhlukile kufanelekile ukukhuluma nge-cardio egijima ku-simulator noma emgwaqweni. Lolu hlobo lokuqeqesha lungenziwa njengenguqulo ye-classical, ukukhetha ijubane elikhululekile nokunamathela kulo lonke ibanga, futhi unikeze okuncintisanayo ekusebenzeni kwesikhathi. Umphumela we-cardio osebenza ngokuhlukile kokubili usebenza kahle futhi ikuvumela ukuba uthuthuke ngokushesha ukukhuthazela kuphela, kodwa futhi ukwandise izinkomba zakho zejubane. Isikhathi sokugijima (ukuhamba kwezinye izindawo ohamba ngazo ngesivinini esiphezulu nemikhumbi lapho uphumayo khona) kuyisisekelo sokuqeqeshwa kwabadlali bezemidlalo, kodwa ungabakhipha ngokuphepha esimisweni sakho.
I-cardio yokuzivocavoca ibhayisikili iyathandwa kakhulu ehholo, abaningi bayithanda ngaphezu kwe-treadmill.
Uma ukuqeqeshwa kwesisindo akunconywa nsuku zonke, futhi imisipha idinga ukuphumula ukuze ilungise ukucindezeleka, ngakho imithwalo ye-cardio ingahle ihlelwe nsuku zonke futhi ishise ngempumelelo amafutha amaningi.