Ungaqala Kanjani Ngokuzilolonga Okufanelekile?

Ungaqala kanjani ngokuqina komzimba okufanele?

Okungcono kakhulu, uma udinga ukuthuthukisa ukuqina komzimba wakho kanye nempilo yakho ejwayelekile, udinga ukuzivocavoca cishe izinsuku ezi-5 ngesonto, iKing Hancock, i-ACSM-CPT, umqeqeshi we-sweat 2 Success kuI-NEOU, isevisi yokusakaza impilo, itshela i-Health. Lokho kungazwakala sengathi kuningi, kodwa manje akusadingeki kube nzima nsuku zonke, futhi imikhuba yakho yokuzivocavoca ingaba yokugcina imizuzu engaphansi kwengu-30.
Ukuthi uthola kanjani ukuthi uvivinya umzimba kangaki kuncike ekutheni ujabulela impilo yakho kanye nesikhathi ositholayo. Uma usanda kuqala ukuzivocavoca, isibonelo, qala ngomgomo omncane, njengokuhamba ngezinyawo izinyathelo eziyi-10,000 ntambama okungenani izinsuku ezi-5 ngesonto. Noma, uma uhlelo lwakho lwesikhathi lungavumeli izinsuku ezi-5 zokuzivocavoca ngesonto, hlela izinsuku ezi-3 bese uqaphela ukuthi ungenza yini izifundo zakho zibe nzima kakhulu.
Kuzodingeka futhi ushintshe izindlela zokuzivocavoca ozenzayo kulezi zinsuku ezi-5. Uma kungenzeka, hlela izinsuku ezimbili noma ezintathu ze-aerobic bese uchitha ezinye izinsuku ezintathu ufunda ngogesi.
Uma wenza imikhuba embalwa yokuzivocavoca phakathi nesonto, ungaxuba ugesi kanye ne-aerobic ezinsukwini zakho (cabanga: ukugijima imizuzu engama-20 okubonwa ngendlela yokufunda isisindo imizuzu engama-25). Imikhuba yokuzivocavoca ngolimi olujulile (HIIT) noma yesekethe nayo ingasiza ekunciphiseni ukubuyiselwa ngesikhathi, yize inika umzimba wakho iseshini enhle yokujuluka, kusho uKristian Flores, CSCS, umqeqeshi kagesi kanye ne-conditioning osekelwe ngokuphelele e-NYC, etshela i-Health.
Ngisho noma kulinga ukuthembela ukuthi amaphupho empilo ayingqayizivele ancike esimisweni sokuzivocavoca esiyingqayizivele, khumbula lokhu: kungakhathaliseki ukuthi uhlose ukunciphisa isisindo noma ukwakha ugesi noma cha, kubalulekile ukufaka yonke imfundo ye-aerobic kanye nesisindo noma ugesi ohlelweni lwakho lokuzivocavoca.
Nokho, ekugcineni, indlela ohlela ngayo imikhuba yakho yokuzivocavoca kanye nalokho okwenzayo ngemikhuba yakho yokuzivocavoca incike kulokho okuthokozela kakhulu, kusho uFlores. Uma uzonda i-HIIT, yekela. Uma uthanda ukudansa nokugibela ibhayisikili, yekela. Ukuthola injabulo ekuzivocavoceni kwakho kuzokugcina ubuyela ukuzofuna ukujuluka okukhulu futhi kubangele imiphumela.

Okufanele ukwenze ngokuzilolonga kwe-cardio:
Ake sibone ukuthi yiziphi izinto ezisetshenziswa amajimu ochwepheshe ukwakha i-Cardio Zone!

I-American Heart Association itusa imizuzu eyikhulu namashumi amahlanu yokuzilibazisa okujulile okumaphakathi nesonto (lokhu kuyimisebenzi emihlanu, yokuzivocavoca imizuzu engama-30), noma imizuzu engamashumi ayisikhombisa nanhlanu yokuzilibazisa okugcwele nesonto. Ukuzilibazisa ngaleli zinga kuvumela ukugcina inhliziyo yakho iphilile ngesikhathi esifanayo nokukusiza ulwe nezimo ezahlukene ezifana nesifo sikashukela. Ngaphezu kwalokho, kuvumela ukukhulisa isimilo sakho sengqondo kanye nesimo sengqondo futhi kuthuthukise impilo yamathambo akho.
Uma uzivocavoca izinsuku ezintathu ngesonto, gxila emikhubeni yakho yokuzivocavoca nge-aerobic ukuze ibe nzima kakhulu, kusho uHancock. "Uma ukujula kukhulu, isikhathi sokuzivocavoca siba sifushane," esho. "Uma udinga ukudweba isikhathi eside, dlula ekujuleni okuphansi."
Lokho kanye okwenzayo nge-aerobic kuncike kakhulu kulokho ofuna ukukwenza, kusho uHancock. Kungakhathaliseki ukuthi lokhu ukudansa, ukugibela ibhayisikili, ukugijima, ukukhuphuka izintaba, noma ngezinyawo ukhuphuka futhi wehla izitebhisi eziya esakhiweni sakho sefulethi—uma kwandisa ukushaya kwenhliziyo yakho khona-ke kubalwa njenge-aerobic.
UHancock noFlores bavumelana ngokuthi imikhuba yokuzivocavoca enamandla neluhlaza kakhulu yi-HIIT ne-Tabata. I-Tabata iyimodeli enzima kakhulu ye-HIIT engenziwa ngaphandle noma ngezisindo. Ihlanganisa ukuzivocavoca imizuzwana engama-20, ukuphumula imizuzu eyi-10, nokuphinda imijikelezo eyisishiyagalombili ejwayelekile.
Abasubathi abaphezulu bebesebenzisa imfundo yolimi lokuhlela uhlelo lwe-c iminyaka eminingi ukuze bathuthukise ukusebenza kwabo konke futhi ngesizathu esiqondile. Nakuba ukuhamba ngezinyawo kusalokhu kuyindlela ephezulu yokujima ye-aerobic, imfundo yolimi lokuhlela uhlelo lwe-c yenza lokho okungenakukwazi ukuhamba ngezinyawo: inikeza ukuzivocavoca ngakunye kwe-cardio kanye ne-anaerobic. Ngamanye amazwi, i-Tabata ne-HIIT kungashisa amafutha, kuthuthukise isici senhliziyo namaphaphu, futhi kwakhiwe imisipha ngesikhathi esisodwa.
Ngenxa yokuthi usebenza kanzima kakhulu ngemikhuba yokuzivocavoca ye-HIIT, ungakwazi ukujuluka kalula ngemizuzu engama-25 kuya kwengama-30. "Okubaluleke kakhulu, udinga ukucabanga nge-HIIT njengokusebenza ngezikhathi ezithile ezikuyisa kulowo muzwa [ongakhululekile] bese unikeza ukuphulukiswa kwakho okwanele ukuze ulingise imizamo yakho," kusho uHancock.

Okufanele ukwenze ngokuzilolonga ngamandla:
Uyabona ukuthi yimiphi imishini etholakala eSizindeni Samandla samajimu ochwepheshe?

Ungenza ukugxila komzimba okuphezulu, okuphansi, noma okuphelele ezinsukwini zakho zokuqeqesha amandla. Ukuze uthole okuningi ekuzilolongeni kwakho kwamandla, uFlores uphakamisa ukuzilolonga okubili kwemizuzu engama-30 okuhlose umzimba wonke futhi kufaka phakathi ukunyakaza okuhlanganisiwe—lezo zivivinyo ezisebenza imisipha eminingi ngesikhathi esisodwa.

"Njengoba uqhubeka uqina, hlose ukwandisa umthamo wesikhathi sakho, okusho ukwandisa isisindo esisetshenzisiwe kanye nokuphindaphinda okuphelele ngokuzivocavoca ngakunye," kusho uFlores. Ukuqhubeka uthuthuka ngale ndlela kuzoholela ekuzuzeni amandla okungcono kanye nokwakha imisipha eqinile.
Uma unezinsuku eziningi zokuqina futhi ufuna ukuziqeda (ikakhulukazi uma ufuna ukwakha imisipha), ungenza usuku lomzimba ongaphezulu nosuku lomzimba ophansi, okuyinto uHancock ayisikiselayo.
Ngalezo zinsuku zomzimba ongaphezulu, cabanga ngokuzivocavoca kokucindezela nokudonsa, kusho uHancock. Ukunyakaza kokucindezela kufaka phakathi ukusunduza, ukucindezela isifuba, noma izimpukane zesifuba. Ukuzivocavoca kokudonsa kufaka phakathi imigqa, ukudonsa phezulu, ukudonsa phansi kwe-lat, kanye nababhukudi noma ama-supermen. Ungaxuba futhi ukunyakaza kwe-bicep kanye ne-triceps kulezi zinsuku, kusho uHancock. Ngosuku lomzimba ophansi, cabanga ngokwenza ama-squats, ama-lunges, kanye nokuzivocavoca kwe-hinge, njengokuphakamisa ama-deadlift, uphakamisa.

Uyini Umehluko Phakathi Komshini We-Smith kanye Nezisindo Zamahhala Kuma-Squats?

I-Hack Squat noma i-Barbell Squat, Iyiphi “Inkosi Yamandla Emilenze”?

Izinsuku zokuphumula:

Ukuvumela okungenani usuku olulodwa noma olunye lokuphumula kubalulekile ukuze umzimba wakho uphumule futhi wakhe kabusha. UHancock uncoma ukuthi ufunde izinga lakho lokuphumula kwenhliziyo (RHR) ukuze ukwazi ukubona ngenkathi usululame ngokuphelele futhi ulungele ukubhekana nomjikelezo olandelayo wokuzivocavoca.
Iningi lama-tracker ezempilo nama-smartwatch azolalela i-coronary heart rate futhi athole ulwazi nge-coronary rate yakho. I-RHR yakho iwuhlu lwezikhathi lapho inhliziyo yakho ye-coronary ishaya khona ngenkathi uphumule. Indlela ephansi ye-RHR lapho inhliziyo yakho ye-coronary ishaya khona igazi eliningi ngomzamo omncane. Lesi isibonakaliso esimangalisayo sokuthi uyaba nempilo enhle, futhi inhliziyo yakho ye-coronary iyaqina.
Uma ulandela i-RHR yakho njalo, ungaqaphela ukuthi ihlala iphindaphindwe amahora noma mhlawumbe izinsuku ngemuva kokuzilolonga okunamandla. Lokho kwenzeka nsuku zonke, kodwa uma i-RHR yakho ishaya kahlanu ngokwemizuzu (bpm) noma ngaphezulu kwe-RHR yakho evamile, khona-ke uzobe uziqeqesha ngokweqile. Thatha noma yiluphi olunye usuku lokuphumula bese ulinda kuze kube yilapho i-RHR yakho ibuyela esilinganisweni sayo sansuku zonke ngaphambi kokuya ejimini futhi.
Nakuba izinsuku zokuphumula zisikisela isikhathi ngaphandle komsebenzi we-aerobic namandla, akusho ukuthi akumelwe wenze lutho ngaphandle kokungabaza. Sebenzisa izinsuku zakho zokuphumula ukuze ugingqise igwebu, welule, noma wenze ukunyakaza okuncane njengokuhamba unqamula ibhloko ukuze uthole igazi lakho ligeleza, kusho uHancock.
“Kumayelana nokunakekela umzimba wakho ngenkuthalo ukuze ukwazi ukukhiqiza imizamo eqondisa imigomo yakho, kungakhathaliseki ukuthi ngempela ukuqina, ukwakha imisipha ethambile, ukulungela umzimba, noma ukwehlisa isisindo,” usho kanje. “Kubalulekile ukuthi abantu banake imizimba yethu, futhi kubalulekile ukuthi uyihlanganise futhi ufake ukuhlukahluka.”
Uma uthanda ukugijima, udinga ukuqhubeka nokuqeqeshwa okuningana. Uma uthanda ukuphakamisa izinsimbi ezisindayo, udinga ukuqhubeka nokukhulisa izinga lenhliziyo yakho nge-aerobic eyengeziwe. "Imizimba yethu kufanele ivumelane nezinsimbi ezicindezelayo, ngakho-ke kubalulekile ukuhlanganisa lezo zinto ezicindezelayo ukuze kulondolozwe ukwakheka komzimba," usho kanje.