Ukuvuthwa kwe-cardiovascular kungaba luncedo kakhulu kubantu abanesifo sikashukela , Eyaziwa ngokuba yi-cardio training okanye i-aerobic umzimba, iphakamisa izinga lentliziyo yomntu kwizinga eliphezulu kunezinga eliqhelekileyo. Ukuvuthwa kwe-cardiovascular inokunceda ukutshisa i-glucose eyongezelelekileyo emzimbeni kunye nokunciphisa ukuxhathisa i-insulin , iziphumo ezimbini ezifanelekileyo zokulawula isifo sikashukela.
I-cardio yokuzivocavoca inemiphumo emihle yempilo, njengale:
- Ukuphucula amandla omzimba
- Ukunciphisa amafutha omzimba
- Ukwandisa amandla omgangatho
- Ukunciphisa uxinzelelo lwegazi
- Ukwandisa izinga le-cholesterol elungileyo
- Ukunciphisa umngcipheko we-coronary artery disease
- Ukuqinisa intliziyo
- Ukuphucula ukulawulwa kwamanqanaba eshukela egazi
- Ukuphucula ukuhambisa
Into ebalulekileyo yenkqubo ye-cardio ingaba nzima kakhulu ukufezekisa, oko kukuthi, rhoqo. Izibonelelo eziphezulu zokuqeqeshwa kwe-cardio ziyazaliseka xa umntu eqhuba kwiintsuku ezininzi zeveki. Oku kungenxa yokuba imiphumo yomsebenzi ayinasigxina, nangona iyakumanyaniswa. Ngokomzekelo, uphando oluvela kwiYunivesithi yaseDuke lubonisa ukuba xa umsebenzi usebenza rhoqo kwixesha elide, ngoko unokunceda kakhulu inqanaba lomzimba ishukela legazi, kodwa ukuba umsebenzo wenziwa kuphela kanye, imiphumo iphela kuphela malunga nenye imini .
Ukuxhalabisa abantu abaneSifo seswekile
Njengamaxesha onke, abantu abanesifo sikashukela kufuneka bagcine ababoneleli ngeenkonzo zabo zononophelo ngolwazi nantoni na enokuchaphazela impilo yabo.
Ukuzivocavoca, ingakumbi, iwela kulolu hlobo. Thetha ugqirha wakho malunga naluphi uhlobo lomsebenzi olulungileyo kuwe, kwaye qiniseka ukuxubusha nayiphi na imibuzo okanye ukukhathazeka okuphakanyiswayo njengoko inkqubo yakho yokuqhuba iqhubeka.
Abantu abanesifo sikashukela kufuneka bahlawule ingqalelo kwiinyawo zabo ngexesha lokuzivocavoca. I-American Diabetes Association ibonisa ukusebenzisa i-silica gel okanye i-midsoles emoyeni kunye ne-polyester okanye i-cotton-polyester isisitsha ukukhusela i-blister kwaye ugcine unyawo lumile.
Uhlelo lweCardio Training
Inkqubo yokuqeqesha i-cardio ijolise ukwandisa amandla okuphefumla nokuphucula impilo yonke. Umsebenzi weCardio uhlaba intliziyo ngokukhawuleza, isisigqi, kwaye ibandakanye amaqela amakhulu omzimba, afana nalawo kwimilenze. Ngokuqhelekileyo, le nkqubo iya kuqala kwinqanaba elithile, kwaye liya kwandiswa ngokuthe ngcembe njengoko unyamezelo lwakhiwe.
Zininzi iintlobo zomsebenzi wokuzilolonga zingabalwa njenge-cardio umzimba, kuquka:
- Ukugijima okanye ukuqhuba
- Ukuhamba okanye ukuhamba
- Ngebhayisekile
- Ukusebenzisa isiteji okanye umlingo elliptical
- Ukushushuluza kwelanga
- Ukuhlaziya
- Ukudansa
- Ukubhukuda
Indlela yokwenza umntu isicwangciso sakhe somsebenzi siya kuxhomekeka kwimimandla eyahlukeneyo enxulumene nempilo yonke kunye nenqanaba lomzimba lo. Ngenxa yokuba abantu abanesifo sikashukela bahlala bexakeke kwiinkxalabo zempilo, kubaluleke kakhulu ukuthetha nodokotela okanye umboneleli wezempilo ngaphambi kokuba uqale irejimen yoqeqesho lwe-cardio.
Uninzi lweeprogram zovavanyo lwe-cardio luza kuchaza ukuba kaninzi kangakanani, ixesha elide, kwaye kunzima kangakanani umntu ukuba asebenzise. Ngokuqhelekileyo ukuqhuba umsebenzi kuya kubandakanya ixesha elifutshane lemisebenzi enamandla, ilandelwe ngamaxesha omsebenzi ophantsi. Iqela lezononophelo lonyango linokukunceda ukugqiba umsebenzi omhle kumntu ngamnye. Abaqeqeshi bobuqu nabo banceda ekusekeni inkqubo, kwaye ezininzi iigyms zinika le nkonzo.
Ukufezekisa nokugcina isantya sentliziyo esiphezulu kunesiqhelekileyo yinjongo ephambili yomsebenzi wokuba nomoya. Abantu abahlukeneyo baneentlobo ezahlukeneyo zentliziyo kwaye bayakufuna ukugcina loo maxabiso ngamaxesha ahlukeneyo. Iindleko zee-Heart rate zingancedisa ukulinganisa imilinganiselo, okanye zikho ezinye iindlela zokuxelela ukuba ifikeleleke kangakanani. Ugqirha okanye umboneleli wezempilo unokuncedisa kule miqathango.
Izinto zeCardio Workout
Kukho izigaba ezine ze-aerobic workout:
- Isigaba soku-1: Ukufudumala (imizuzu emi-5): Injongo kukufumana intliziyo yesantya ukuya kuma-50 ukuya kuma-60% ereyithi ekujoliswe kuyo.
- Isigaba sesi-2: Ukuchonga (imizuzu emi-5-10): Ukumisa imisipha kukunceda ukuphepha ukulimala kwaye uzilungiselele imisebenzi engqongqo.
- IsiGaba sesi-3: Umsebenzi (imizuzu engama-30-40): Lo ngumsebenzi ophambili. Ixesha liya kuhluka ngoxhomekeke kwinqanaba lempilo.
- Isigaba se-4: I-Cooldown (imizuzu emi-5): Ixesha apho izinga lentliziyo liqala ngokuqhubekayo inqanaba layo eliqhelekileyo.
Ekhaya okanye kwiGym?
Xa ugqirha unikezela ngokufanelekileyo ukuqala uqeqesho lwe-cardio, lixesha lokuhlola iindlela ezahlukeneyo zokuzilolonga. Kungaba lula ukuqala kwindawo yokuzivocavoca apho abasebenzi banokuchaza iimashishini zokusebenzisa i-cardio kwaye bancede ukuphuhlisa inkqubo efanelekileyo imfuno zomntu.
Xa ujoyina i-gym, cela imibuzo kuqala. Fumana ukuba ngaba abasebenzi baqinisekiswe yi-American College of Medicine. Buza ukuba yeyiphi na amava asebenzayo kunye nabathengi abanesifo sikashukela. Kwakhona, bonani ukuba i-gym inika ubulungu besilingo. Uninzi lwama-gyms lunikeza usuku lwamahhala okanye iiveki yamahhala okanye ngaphezulu ukuzama indawo yabo.
Kwabanye abantu, nangona kunjalo, kuya kuba lula ukwenza umsebenzi wedwa. Ukugijima kunye nokuhamba zizinto ezifanelekileyo zokuzivocavoca kwe-aerobic. Ukusebenzisa kunye nomlingane kunokunceda ukuba ukukhuthazwa kuqala kuphele.
Ufumana ulwazi olungakumbi
Indawo efanelekileyo yokufumana ulwazi oluthe xaxa malunga nokusebenza kwe-cardio kukuthetha neqela lakho lezempilo. Buza ukuba luhlobo luni lomzimba kunye nokuba yeyiphi intsebenzo enokuba yinto engcono kakhulu kwiimfuno zakho.
Abantu abatsha kwi-aerobic yomsebenzi banokufumana kukunceda ukuba bajonge "iCardio for Beginners" okanye bacinge ngokusebenza nomqeqeshi womntu okanye umphathiswa wenyama ekuqaleni. Ezi zengcali zinokukunceda ufunde imigaqo-siseko yomsebenzi, ubeke uphinde ubeke esweni isantya senhliziyo yakho, kwaye uphuhlise icebo lilonke.
> Imithombo:
> "Ukuzivocavoca kwe-Aerobic: Yiyiphi imizuzu engama-30 ngosuku onokuyenza." MayoClinic.com 2007. iMayo Foundation yeMfundo yezoPhando kunye noPhando.
> I-American Diabetes Association. "Umsebenzi womzimba / Ukuzivocavoca kunye nesifo sikashukela." Ukunyamekela kweSwekile 27 (2004): S58-S62.
> IDuke University. "Ukuzivocavoca ngokunyanisekileyo kuphucula amandla oLawulo lweCandelo lokuPhucula iAgazi." Dukenews.duke.edu. 14 Feb. 2002. IYunivesithi yaseDuke Iindaba zeNdaba noNxibelelwano.
> Kelley GA noKS Kelley. "Iimpembelelo ze-Aerobic Exercise kwi-Lipids kunye ne-Lipoproteins kubantu abadala abane-Type 2 yeswekile: i-Meta-Analysis ye-Trial-Controled Trials." Impilo kaRhulumente 121 (2007): 643-55.
> Taylor, JD "Impembelelo yoMandla oPhezulu kunye neNkqubo yoQeqesho lwe-Aerobic kwiSiscular Strength kunye neAerobic Capacity in Individual With Type 2 Diabetes." 21 (2007): 824-830.