Ukuthola okuyinhloko:Ukuzilolonga kwe-cardio okungenamthelela omkhulu kuletha izinzuzo zenhliziyo ezifana nokugijima noma ukugxuma ngenkathi kunciphisa amandla okushayisana kwamalunga ngamaphesenti angu-40-60. Lokhu kungenxa yokuthi izinyawo zihlala zithintana nomhlabathi noma ipulatifomu yemishini kulo lonke ukunyakaza, okususa ukusabela komhlaba okukhuphukayo okubangelwa ukushaya kwesithende ekugijimeni.
Izinketho ezinhle kakhulu zibekwe ngokwesisindo esihlanganisiwe:Ukubhukuda (umthwalo ophansi kakhulu) → ukugibela ibhayisikili olele phansi → ukugibela ibhayisikili uqonde phezulu → ukuqeqeshwa kwe-elliptical → ukuhamba → ukugwedla. Zonke izinketho eziyisithupha zihlangabezana neziqondiso zomsebenzi womzimba we-CDC wokuzivocavoca umzimba okunamandla aphakathi nendawo.
Uhlu lwama-calories:Umuntu onesisindo esingamakhilogremu angu-155 ushisa amakhalori angu-200-350 ngemizuzu engama-30 kuye ngokuthi ungakanani kanye nezinga lomzamo awenzayo.
Yini Eyenza Ukuzilolonga Kwe-Cardio Kube Nomphumela Ophansi
Umthelela ekuzivocavoceni ubhekisela emandleni adluliselwa ngohlaka lwamathambo lapho umzimba uthintana nobuso.Ukujima kwe-cardio okunomthelela ophansisusa noma unciphise isigaba sokufika esikhiqiza amandla okushaya. Imisebenzi lapho okungenani unyawo olulodwa luhlala luthintana nomhlabathi noma indawo esekelayo ngaso sonke isikhathi ibhekwa njengokushaya okuphansi. Ukugijima kukhiqiza isisindo somzimba esiphindwe izikhathi ezingu-2.5 kuya kwezingu-3.5 emandleni okusabela komhlabathi ngesikhathi sokushaya ngakunye kwesithende. Ezinye izindlela zokushaya okuphansi kunciphisa lokhu kube isisindo somzimba esiphindwe izikhathi ezingu-1.0 kuya kwezingu-1.5.
Umehluko phakathi komthelela ophansi nowokunamandla aphansi ubalulekile. Umthelela ophansi uchaza ukudluliselwa kwamandla ngamajoyinti. Umfutho ophansi uchaza isidingo senhliziyo nemithambo yegazi. Ukuzilolonga okunethonya eliphansi kungaba namandla aphezulu—iseshini ye-elliptical ekumelaneni okuphezulu iphakamisa izinga lokushaya kwenhliziyo libe ngu-150-170 ngomzuzu ngaphandle kokwengeza ukucindezeleka komthelela. Lokhu kuhlukaniswa kwenzai-cardio enobungani nokuhlanganakufinyeleleka kuwo wonke amazinga okufaneleka komzimba.
Ngokusho kwe-Inhlangano Yezifo Zamathambo, ukuzivocavoca okungenawo umthelela omkhulu kunciphisa ubuhlungu bamalunga ngamaphesenti angama-25-40 kubantu abane-osteoarthritis kuyilapho kuthuthukisa ukuhamba kokusebenza. Ukuncipha kwezimpawu zokuvuvukala ngemuva kokusebenza okuvamile okungenawo umthelela omkhulu kusekela impilo ye-cartilage kanye nokujikeleza kwegazi koketshezi lwe-synovial.
Ukuqeqeshwa kwe-Elliptical: I-Cardio Enethonya Eliphansi Lomzimba Ogcwele
Abaqeqeshi be-elliptical bakhiqiza amandla okusabela komhlabathi aphindwe ka-1.2 kuya ku-1.5 ngesisindo somzimba, cishe ingxenye eyodwa kwezintathu zamandla akhiqizwa ngesikhathi sokugijima. Ngokusho kwe-Izikhungo Zokulawula Nokuvimbela Izifo, ukuqeqeshwa kwe-elliptical kufaneleka njengomsebenzi olinganiselayo wokuqina ku-3-5 metabolic equivalent uma kwenziwa ezindaweni ezijwayelekile zokumelana. Ukungabikho kwesigaba sokufika kuvikela amalunga edolo, inqulu, kanye neqakala ekucindezelekeni okucindezelayo.
Ukunyakaza kwe-elliptical kuhlanganisa ama-quadriceps, ama-hamstrings, ama-glutes, nama-calves emzimbeni ongezansi kuyilapho izibambo ezihambayo ziqoqa isifuba, umhlane, nezingalo. Ukuzibandakanya kwemisipha okuphelele kufinyelela cishe kumaphesenti angu-80 emisipha yamathambo, okubeka ukuqeqeshwa kwe-elliptical njengenye yezindlela ezisebenza kahle kakhulu zokulungisa inhliziyo nemisipha ngasikhathi sinye.
Ukulungiswa kwe-front drive kubeka i-flywheel ngaphambi komsebenzisi, okukhiqiza ubude obufushane befreyimu obungamamitha angu-5.5 kuya kwangu-6.5 kanye nendlela yezinyathelo ekhuphukela phezulu. Ama-elliptical aqhutshwa ngemuva abeka i-flywheel ngemuva komsebenzisi, anwebe ubude befreyimu bube ngamamitha angu-6.5 kuya kwangu-8 ngesinyathelo sokuhamba esithambile nesingokwemvelo. Zombili lezi zilungiselelo zinikeza izinzuzo ezifanayo zenhliziyo nemithambo yegazi. Ukuze uthole izinketho ezikhethiwe ze-elliptical ezifanele ukusetshenziswa ekhaya kanye nokusetshenziswa kwezentengiselwano, bheka ku-Uhlu lwabadlali be-TaIKEE ellipticals.
Ukuhamba Ngebhayisikili Okungashintshi: Ukulungisa Inhliziyo Nemithambo Yegazi Okungathinteki Kakhulu
Ukugibela ibhayisikili okungashintshi akunamthelela ngoba isisindo somzimba sisekelwa ngokugcwele yisihlalo. Akukho mthwalo we-axial odlula emgogodleni, ezinqeni, emadolweni, noma emaqakaleni ngesikhathi sokunyakaza kokunyathela.Ukushicilelwa Kwezempilo eHarvardibika ukuthi umuntu onesisindo esingamakhilogremu angu-155 ushisa amakhalori angu-260-300 phakathi nemizuzu engu-30 yokugibela ibhayisikili okumaphakathi, okulinganisa ukuqeqeshwa kwe-elliptical ekukhiqizeni amakhalori ngenkathi eqeda ngokuphelele amandla okushaya.
Amabhayisikili aqondile abeka umsebenzisi esimweni sokuma esibheke phambili esifana nokugibela ibhayisikili ngaphandle, okuqinisa imisipha yomgogodla ukuze kusekelwe isiqu. Amabhayisikili alele ahlinzeka ngesimo sokuhlala phansi esinokusekelwa ngemuva, okwenza kube lula kubasebenzisi abanezinkinga zomhlane ophansi noma imikhawulo yokulinganisela. Ukuhamba ngebhayisikili okulele phansi kushisa amakhalori angaphansi ngamaphesenti ayi-10-15 uma uzikhandla ngendlela efanayo ngenxa yokuncipha kokusebenza kwemisipha yesimo, yize abasebenzisi bevame ukukhokhela ngokwandisa isikhathi seseshini.
Izinhlelo zokumelana nomagnetic kumabhayisikili amile zinikeza ukucindezeleka okuqhubekayo ngokubhuleka kwamanje kwe-eddy, okungadingi ukuthintana kwephedi futhi kukhiqiza umsindo omncane womshini. Amabhayisikili okumelana nomoya andisa ukumelana ngokulinganayo ngomzamo, okudala i-feedback loop yemvelo yezikhawu ezinamandla aphezulu. Ibhayisikili eliqondile elinomagnetic kanye nebhayisikili eligobile elinomagnetic elivela ku-TAIKEE linikeza amazinga okumelana ayisishiyagalombili afanele izinhlelo zokuqeqesha eziqhubekayo.
Ukugwedla: Umthelela Ophansi Odinga Amakhalori Aphezulu
Imishini yokugwedla ihlinzeka ngokulungiswa komzimba wonke okunethonya eliphansi ngokunyakaza kokushelela okuhleliwe. Isihlalo siyashelela eceleni kwesitimela kuyilapho imilenze iqhubela umzimba emuva, kulandelwe ukubandakanyeka kwengaphakathi kanye nokudonswa kwengalo. Amandla okushaya awalutho ngoba umzimba awulokothi ushiye ukuxhumana nesihlalo noma nezinyawo. Isihlalo esishelelayo siguqula amandla avundlile abe umsebenzi womshini ngaphandle kokusabela komhlaba okuqondile.
Ukugwedla kuhlanganisa cishe amaphesenti angu-86 emisipha yamathambo emilenzeni, enkabeni, emhlane nasezingalweni. Umuntu onesisindo esingamakhilogremu angu-155 ushisa amakhalori angu-250-300 ngeseshini yemizuzu engama-30 ngamandla aphakathi. Uchungechunge oluhlanganisiwe lwemilenze nenkaba yezingalo lusabalalisa umthwalo womsebenzi emaqenjini amaningi emisipha, kunciphisa ukucindezeleka okuphindaphindiwe emalungeni ngamanye okwenzeka emisebenzini yendiza eyodwa njengokugibela ibhayisikili.
Abagwedli abamelana nomoya banikeza ukumelana okuqhubekayo okuhambisana nomzamo wokushaya, ofanele ukuqeqeshwa kwesikhashana. Abagwedli abamelana nomagnetic banikeza ukucindezeleka okuqhubekayo kulo lonke ukushaya, okusiza abasebenzisi ukuthi bagxile ebuchwephesheni. Abagwedli abamelana kabili abahlanganisa umoya kanye nokubhuleka kumagnetic banikeza ububanzi obukhulu bokuqeqeshwa.Imishini yokugwedla i-TAIKEEzifaka phakathi amamodeli omoya, amagnetic, kanye nokumelana okubili okwenzelwe izinhlelo zokusebenza zokufaneleka ekhaya nasebhizinisini.
Ukuqhathaniswa kwe-Cardio Enethonya Eliphansi: Izindlela Eceleni Kohlangothi
| Ukuguquguquka | Amandla Omthelela | Amakhalori / imizuzu engama-30 (155 lb) | Ukuzibandakanya Kwemisipha | Okuhle Kakhulu Kwaba |
|---|---|---|---|---|
| I-Elliptical | Isisindo somzimba esingu-1.2-1.5x | 260-320 | ~80% (umzimba ogcwele) | Ukuthwala isisindo ngaphandle komthelela |
| Ibhayisikili Elimile | U-Zero (ohleli phansi) | 230-300 | ~45% (umzimba ophansi olawulayo) | Ukululama kwamalunga, ukuvikelwa komhlane ophansi |
| Umshini Wokugwedla | Zero (ukushelela okuhleliwe) | 250-300 | ~86% (umzimba ogcwele ulandelanisiwe) | Ukulungiswa komzimba okuphelele |
| Ukubhukuda | Eduze no-zero (i-buoyant) | 200-280 | ~70% (ukugcizelela okuphezulu komzimba) | Ukukhululeka okukhulu kwamalunga |
| Ukuhamba Ngokushesha | Isisindo somzimba esingu-1.2-1.8x | 140-180 | ~35% (umzimba ophansi) | Indawo yokungena efinyelelekayo |
Amandla omthelela kanye nezilinganiso zamakhalori ezisekelwe ekubalweni kwe-metabolic ye-ACSM kanye nedatha ye-biomechanical eshicilelwe.
Izinzuzo Zempilo Ezihlangene Zokuzivocavoca Kwe-Cardio Okunethonya Eliphansi
Okuvamileukujima kwe-cardio okunomthelela ophansiukhiqiza izinzuzo ezithile zezakhiwo zamalunga ezingatholakali yimisebenzi ethinta kakhulu. Ukujikeleza koketshezi lwe-synovial kuyanda ngesikhathi sokunyakaza okunomthelela omncane, okuletha izakhamzimba ku-cartilage ye-articular. Le nqubo igcina izindawo ze-cartilage zigcotshwe futhi inciphisa ukungqubuzana ngesikhathi sokunyakaza. Ukuqina kwamalunga kuncipha ngokulinganisa phakathi kwamasonto ama-2-4 okuqeqeshwa okuqhubekayo kwe-aerobic okunomthelela omncane.
Ukuqinisa imisipha ezungeze amalunga edolo kanye ne-hip ngokusebenzisa ukuzivocavoca okungenamthelela omkhulu kunikeza ukuzinza okuguquguqukayo. Imisipha ye-quadriceps, i-hamstrings, kanye ne-gluteal isebenza njengeziqinisi ezisebenzayo ezimunca amandla ngaphambi kokuba zifike ezindaweni zamalunga. Uhlelo lokuqeqesha oluyi-elliptical lwamaviki ayi-12 lwandisa amandla e-flexor edolweni ngamaphesenti ayi-15-22 ngokusho kocwaningo olushicilelwe ku-Ikolishi LaseMelika Lezokwelapha Zezemidlaloomagazini abaxhumene nabo.
Ukugcinwa kobuningi bamaminerali emathanjeni kudinga umsebenzi wokuthwala isisindo, okwenziwa ukuvivinya umzimba okunethonya elincane emazingeni aphansi. Ukuqeqeshwa kwe-elliptical kanye nokuhamba okusheshayo kukhiqiza umthwalo owanele we-axial ukukhombisa ukuvuselelwa kwamathambo ngaphandle kwengozi yokuphuka ehambisana nokugijima. Abasebenzisi abane-osteopenia noma i-osteoporosis bangagcina ubuningi bamathambo ngokuzivocavoca okuhambisanayo okuthwala isisindo okunethonya elincane ngenkathi begwema amandla omzimba okugijimela kathathu.
Ukuklama Uhlelo Lwe-Cardio Olunethonya Eliphansi Lamasonto Onke
Ukuhlangabezana nesincomo se-CDC semizuzu eyi-150 yomsebenzi we-aerobic olinganiselayo ngesonto kungenzeka ngokuhlanganiswa kwezindlela ezinomthelela omncane. Uhlelo lwamasonto onke oluhlelwe kahle lushintshashintsha phakathi kwezindlela zokusabalalisa isidingo semisipha nokugcina ukuzibandakanya.
| Usuku | Umsebenzi | Ubude besikhathi | Ukugxila Kwesimo Sengqondo |
|---|---|---|---|
| UMsombuluko | Ukuqeqeshwa kwe-elliptical | imizuzu engama-30 | Ukulungiswa komzimba wonke okungenamthelela omkhulu |
| ULwesibili | Ukuhamba ngebhayisikili okungashintshi | imizuzu engama-35 | Ukukhuthazela komzimba ongaphansi okungenamthelela omkhulu |
| ULwesithathu | Phumula noma uhambe | imizuzu engama-20-30 | Ukutakula okusebenzayo |
| ULwesine | Ukugwedla | imizuzu engama-25 | Amandla alandelaniswe ngomzimba ogcwele |
| ULwesihlanu | I-elliptical noma i-cycling | imizuzu engama-30 | Ukukhetha indlela ekhethwayo |
| uMgqibelo | Ukubhukuda noma ukugwedla | imizuzu engama-30 | Uhlobo lwendlela ehlukile |
| NgeSonto | Ukuphumula | — | Ukululama okuphelele |
Iseshini ngayinye kufanele ihlanganise ukufudumala kwemizuzu emi-3-5 ngokumelana okuphansi ukuze kwandiswe ukujikeleza koketshezi lwe-synovial ngaphambi kokufinyelela endaweni yokuqina okuqondiwe. Isilinganiso senhliziyo ngesikhathi sokusebenza okuyinhloko kufanele sifinyelele amaphesenti angama-60-80 esiphezulu, esibalwa njengobudala obungu-220 ngaphandle. Umuntu oneminyaka engama-40 uhlose ukushaya okungu-108-144 ngomzuzu ukuze alungiselele i-aerobic conditioner ngokulinganisela.
Ukuzivocavoca Okunethonya Eliphansi Kwezimo Ezithile Zokuhlangana
Izimo ezahlukene zamalunga zisabela kangcono ezindleleni ezithile eziphansi zokuthinta. I-knee osteoarthritis izuza kakhulu ngokugibela ibhayisikili elingashukumi ngoba indawo yokuhlala isusa umthwalo othwala isisindo ngejoyinti le-tibiofemoral. Ukunyakaza kokunyathela kugcina ububanzi bokunyakaza kanye namandla e-quadriceps ngaphandle kokucindezeleka okucindezelayo.
I-osteoarthritis ye-hip isabela kahle ekuqeqeshweni kwe-elliptical. Ukunyakaza kwe-elliptical kugcina ikhanda le-femoral libambeke ku-acetabulum nge-arc elawulwayo, ligcina ukudla okunomsoco kwe-articular cartilage ngenkathi ligwema izikhundla zokubanjwa ezenzeka ngesikhathi sokugoba okujulile noma ukugoba. Izibambo ezihambayo zengeza ukuzibandakanya komzimba ongaphezulu ngaphandle kokwandisa umthwalo we-hip joint.
Izimo zomgogodla ongezansi zidinga imishini egcina isikhundla somgogodla esingathathi hlangothi. Ukugibela ibhayisikili ngokuhlala phansi ngokusekelwa komhlane kanye nokugwedla ngokubambelela kahle kwenhliziyo kunikeza izinketho eziphephile. Indawo yokuhlala kuzo zombili izindlela isekela umgogodla we-lumbar ngenkathi ivumela ukulungiswa kwenhliziyo nemithambo yegazi ngamaphesenti angama-60-80 esilinganiso esiphezulu senhliziyo.
Indlela Yokuthuthukisa Ukuqina Ngaphandle Kokwanda Kwemiphumela
Ukuthuthuka kokuqina kwenhliziyo nemithambo yegazi emishinini engenamthelela omkhulu kulandela amasu amathathu. Ukwanda kokumelana kuma-elliptical, amabhayisikili, noma abagwedli kukhulisa amandla ngaphandle kokushintsha amandla ahlangene. Ukusetha okuphezulu komswakama emishinini yokumelana nomoya noma izinga eliphezulu lokumelana namandla kazibuthe kuphoqa imisipha ukuthi ikhiqize amandla engeziwe ngokujikeleza ngakunye.
Ukwanda kwe-cadence noma izinga lokushaya kwenhliziyo kuphakamisa izinga lokushaya kwenhliziyo ngokunyakaza okusheshayo. I-elliptical cadence inganda kusuka ku-120 kuya ku-160 strides ngomzuzu. I-cadence yokugibela ibhayisikili inganda kusuka ku-70 kuya ku-100 RPM. Izinga lokushaya kwenhliziyo lokugwedla linganda kusuka ku-20 kuya ku-30 strokes ngomzuzu. Ukwanda ngakunye kwe-cadence ngamaphesenti ayi-10 kuphakamisa ukusetshenziswa kwama-caloric cishe ngamaphesenti ayi-8-12.
Ukwandisa isikhathi seseshini kunikeza ukugcwala okuqhubekayo ngaphandle kokushintsha ubukhali. Ukwengeza imizuzu emi-5 ngesonto esimisweni ngasinye kwandisa ivolumu yamasonto onke ngemizuzu eyi-15-20, kugcina isimo somthelela omncane ngenkathi kuqoqa ukusetshenziswa kwama-calories engeziwe kanye nokukhuthaza i-aerobic.
Isiphetho: Ukukhetha Indlela Efanele Yokunciphisa Umthelela
Ukuzilolonga kwe-cardio okunethonya eliphansi kunikeza ukuqina okuphelele kwenhliziyo ngaphandle kokucindezeleka kwamalunga okusebenzisa ezinye izindlela ezithinta kakhulu. Ukuqeqeshwa kwe-elliptical, ukugibela ibhayisikili okungashukumi, kanye nokugwedla kuhlinzeka ngezindlela ezintathu ezihambisanayo eziletha ukuzibandakanya kwemisipha yomzimba wonke, izinketho zokuqina okuqhubekayo, kanye nokuqina kwamalunga okungenawo umthelela omncane. Ukukhetha phakathi kwazo kuncike ezimweni zamalunga ngamanye, ukutholakala kwesikhala, kanye nokukhetha komuntu siqu kwezikhundla zokuzivocavoca zokuhlala noma ukuma.
Abasebenzisi abanezinkinga zamalunga ezikhona kufanele bakhethe imishini evumela ukunyakaza okungenabuhlungu elungeni elithintekile. Labo abangenazo imikhawulo yamalunga bangashintshana phakathi kwezindlela zokusabalalisa isikhuthazo sokuqeqesha emaqenjini emisipha ahlukene futhi bavimbele amaphethini okusebenzisa ngokweqile. Umgomo wamasonto onke wemizuzu engu-150 uyafezeka uma kutholakala izinketho eziningi eziphansi futhi zijikeleziswa njalo.
Imibuzo Evame Ukubuzwa Mayelana Nokuzivocavoca Kwe-Cardio Okunethonya Eliphansi
Ingabe i-cardio enomthelela ophansi ingashisa amakhalori amaningi njengokugijima?
Umuntu onesisindo esingamakhilogremu angu-155 ushisa amakhalori angu-260-320 ngemizuzu engama-30 yokuqeqeshwa okulingene kwe-elliptical uma kuqhathaniswa namakhalori angu-300-360 agijima ngesivinini esingu-6 mph. Umehluko wamaphesenti ayi-10-15 uyancipha uma ubheka ubude besikhathi eside ngangokunokwenzeka ngokuzivocavoca okunethonya eliphansi. Ukugijima kukhiqiza isisindo somzimba esiphindwe izikhathi ezingu-2.5-3.5 emandleni okusabela komhlaba, kuyilapho ukuqeqeshwa kwe-elliptical kunciphisa lokhu kube izikhathi ezingu-1.2-1.5.
Ingabe ukuhamba kubhekwa njengokuzivocavoca kwe-cardio okunethonya eliphansi?
Yebo, ukuhamba kukhiqiza amandla okusabela komhlabathi aphindwe ka-1.2 kuya ku-1.8 ngesisindo somzimba, okukubeka esigabeni sokuthi akunamthelela omkhulu. Umuntu onesisindo esingamakhilogremu angu-155 ushisa amakhalori angu-140-180 ngomzuzu ongu-30 wokuhamba ngokushesha. Umkhawulo oyinhloko izinga lokusha kwamakhalori aphansi uma kuqhathaniswa ne-elliptical noma i-cycling, okusho ukuthi abasebenzisi badinga izikhathi zokuhamba ezinde noma umfutho ophezulu ukuze bahambisane nezindleko zamandla eziphelele.
Yimiphi imishini enomthelela omncane engcono kakhulu yokwelapha ubuhlungu bedolo?
Ukuhamba ngebhayisikili okuzinzile kuyindlela engcono kakhulu yokunciphisa ubuhlungu bedolo ngoba ukuhlala phansi kususa wonke umthwalo othwala isisindo esidlulela edolweni. Ukunyakaza kokukhwehlela kugcina ububanzi bokunyakaza kanye namandla e-quadriceps ngaphandle kokucindezeleka okucindezelayo. Abasebenzisi abanobuhlungu be-patellofemoral kufanele bagcine amazinga okumelana emaphakathi kanye nokuphakama kwesihlalo kulungisiwe ukuze kukhiqizwe ukugoba kwedolo okungama-degree angu-25-35 phansi kwe-pedal.
Kunconywa imizuzu emingaki ngesonto ye-cardio engenamthelela omkhulu?
I-CDC itusa imizuzu eyi-150 yomsebenzi we-aerobic olinganiselayo masonto onke ukuze kube nempilo ejwayelekile. Lokhu kungafezwa ngemihlangano yemizuzu engama-30 izinsuku ezinhlanu ngesonto kusetshenziswa noma yikuphi ukuhlanganiswa kokuqeqeshwa kwe-elliptical, ukugibela ibhayisikili okungaguquki, ukugwedla, ukubhukuda, noma ukuhamba ngokushesha. Ukuhlukanisa izindlela kunciphisa ukukhathala kwemisipha futhi kuthuthukisa ukunamathela.
Ingabe ukuqeqeshwa kwe-elliptical kwakha ukuqina kwamathambo?
Ukuqeqeshwa kwe-elliptical kunikeza isikhuthazo esanele sokuthwala isisindo ukugcina ubuningi bamaminerali ethambo ngokulayisha kwe-axial okuphindwe cishe ngesisindo somzimba esingu-1.2 kuya ku-1.5. Leli zinga lokulayisha libonisa ukuguqulwa kwamathambo ngaphandle kwengozi yokuphuka ehlotshaniswa nemisebenzi enomthelela omkhulu. Kulabo abane-osteopenia, ukuqeqeshwa kwe-elliptical kuhlanganiswe nokuzivocavoca kokumelana kunikeza ukwesekwa okuphelele kwempilo yamathambo.
Ungakwazi yini ukwenza ukuqeqeshwa okunamandla kakhulu nge-cardio engenamthelela omkhulu?
Yebo. Ukuqeqeshwa okunamandla kakhulu kwemishini engenamthelela omkhulu kuyasebenza futhi kuphephile. Iphrothokholi yesampula ebhayisikilini eliyindilinga noma elingashintshi ihilela ukushesha kwemizuzwana engama-30 ngesivinini esiphezulu esiqhubekayo kulandelwa yimizuzwana engama-60-90 yokugwedla okulula. Isilinganiso senhliziyo sifinyelela kumaphesenti angama-85-95 esiphezulu ngesikhathi sokusebenza ngaphandle kokubeka amalunga emandleni okushaya. Ukusetshenziswa komoya-mpilo ngemva kokuzilolonga ngemuva kwe-HIIT engenamthelela omkhulu kufana nokwe-HIIT egijimayo.
Izinkomba kanye Nemithombo Yangaphandle
1. Izikhungo Zokulawula Nokuvimbela Izifo— Iziqondiso Zomsebenzi Womzimba kanye Nokuhlukaniswa Kwe-MET
2. Inhlangano Yezifo Zamathambo— Izincomo Zokuzivocavoca Ezingenamthelela Ophansi Zempilo Yamalunga
3. Ukushicilelwa Kwezempilo eHarvard— Ukuzivocavoca kanye nempilo yamalunga: Izinzuzo ze-Cardio engenamthelela omkhulu
4. Ikolishi LaseMelika Lezokwelapha Zezemidlalo— Izibalo Zokusebenza Kwe-Metabolic kanye Neziqondiso Zohlelo Lokuzivocavoca
Isikhathi sokuthunyelwe: Juni-30-2026