Chinsinsi cha Kugunda kwa Mtima Mwachangu: N’chifukwa Chiyani Kuchita Masewera Olimbitsa Mtima Kumalimbitsa Mtima?

Kodi munamvapo mtima wanu ukugunda kwambiri mutathamanga? Phokoso la "thump" limenelo si umboni woti mukuchita masewera olimbitsa thupi okha, komanso chizindikiro chofunikira chomwe thupi lanu likukupatsani. Lero, tiyeni tikambirane za kufunika kwa kusintha kwa kugunda kwa mtima panthawi yochita masewera olimbitsa thupi komanso momwe mungasungire mtima wanu kukhala wathanzi kudzera mu masewera olimbitsa thupi asayansi.

1. Kuthamanga kwa Mtima: "Dashboard ya Thanzi" ya Thupi

Kugunda kwa mtima (ndiko kuti, kuchuluka kwa kugunda kwa mtima pa mphindi imodzi) ndi chizindikiro chofunikira poyesa momwe thupi lilili. Kugunda kwa mtima kwa munthu wamkulu wopumula nthawi zambiri kumakhala pakati pa kugunda 60 ndi 100 pa mphindi imodzi, pomwe omwe amachita masewera olimbitsa thupi nthawi zonse amakhala ndi kugunda kochepa kwa mtima wopumula (mwachitsanzo, othamanga amatha kufika pa kugunda 40 mpaka 60 pa mphindi imodzi). Izi zili choncho chifukwa mitima yawo imagwira ntchito bwino ndipo imatulutsa magazi ambiri pa kugunda kulikonse.

Kusintha kwa kugunda kwa mtima panthawi yochita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi pang'ono (monga kuyenda): Kugunda kwa mtima ndi pafupifupi 50% mpaka 60% ya kugunda kwakukulu kwa mtima, komwe ndi koyenera kutentha kapena kuchira.

Kuchita masewera olimbitsa thupi pang'ono (monga kuthamanga mofulumira ndi kusambira): Pamene kugunda kwa mtima kufika pa 60% mpaka 70%, kungathandize kwambiri kupirira matenda a mtima.

Maseŵero olimbitsa thupi amphamvu kwambiri (monga kuthamanga mofulumira ndi HIIT): Kugunda kwa mtima kumapitirira 70% mpaka 85%, zomwe zimapangitsa kuti mtima ndi mapapo azigwira ntchito bwino pakapita nthawi yochepa.

(Langizo: Fomula yowerengera kugunda kwa mtima kwambiri = 220 - zaka)

1. Ubwino Waukulu Watatu Wochita Maseŵera Olimbitsa Thupi Pokweza Mtima Wanu

1. Limbikitsani ntchito ya mtima ndi mapapo kuti mtima ukhale "wamng'ono"

Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti mtima uzigwira bwino ntchito, kuchepetsa kugunda kwa mtima komwe kumapuma komanso kuchepetsa chiopsezo cha matenda a mtima. Anthu omwe amapitiriza kuchita masewera olimbitsa thupi (monga kuthamanga ndi kukwera njinga) kwa nthawi yayitali amakhala ndi minofu yamtima yolimba komanso magazi kuyenda bwino.

2. Imathandizira kagayidwe kachakudya m'thupi komanso kutentha mafuta bwino

Pamene kugunda kwa mtima kufika pa "gawo loyaka mafuta" (pafupifupi 60% mpaka 70% ya kugunda kwakukulu kwa mtima), thupi lidzayamba kugwiritsa ntchito mafuta kuti likhale ndi mphamvu. Ichi ndichifukwa chake kuthamanga kwa mphindi 30 kumathandiza kwambiri pakuchepetsa mafuta kuposa kuthamanga kwa mphindi imodzi.

3. Kuchepetsa nkhawa ndikusintha momwe mukumvera

Kuwonjezeka kwa kugunda kwa mtima panthawi yochita masewera olimbitsa thupi kumalimbikitsa ubongo kutulutsa ma endorphins (mankhwala ochepetsa ululu achilengedwe), zomwe zimapangitsa anthu kukhala osangalala. Nthawi yomweyo, kuchita masewera olimbitsa thupi pang'ono kungathandizenso kulamulira mitsempha yodziyimira payokha komanso kuthandiza kuchepetsa nkhawa ndi kusowa tulo.

1. Kodi Mungagwiritsire Ntchito Bwanji Kuthamanga kwa Mtima Mwasayansi Kuti Muzitsogolera Kuchita Masewera Olimbitsa Thupi?

1. Pezani "dera lomwe mtima wanu umagunda kwambiri"

Kuchuluka kwa mafuta: 60%-70% ya kugunda kwa mtima kwakukulu (koyenera kuchepetsa mafuta)

Kulimbitsa mtima ndi mapapo: 70%-85% ya kugunda kwa mtima kwakukulu (koyenera kulimbitsa kupirira)

(Kugunda kwa mtima nthawi yeniyeni kungayang'aniridwe ndi wotchi yowonera patali kapena chingwe cha kugunda kwa mtima.)

2. Pewani kuchita masewera olimbitsa thupi mopitirira muyeso

Ngati kugunda kwa mtima kukupitirira 90% ya kugunda kwakukulu kwa mtima kwa nthawi yayitali panthawi yochita masewera olimbitsa thupi, kungayambitse zoopsa monga chizungulire ndi kulimba kwa chifuwa. Makamaka kwa oyamba kumene, ayenera kupitiriza pang'onopang'ono.

3. Maphunziro osiyanasiyana

Maseŵero olimbitsa thupi otchedwa aerobic (monga kuthamanga ndi kusambira) amathandiza kuti mtima ukhale wolimba komanso wolimba.mitsempha yamagazi kupirira

Kuchita masewera olimbitsa thupi (kunyamula zolemera, kulimbitsa thupi) kuchita masewera olimbitsa thupi (ma training) kumawonjezera mphamvu ya minofu ya mtima

Maphunziro apakati (HIIT) amathandizira bwino ntchito ya mtima ndi mapapo

IV. Mafunso Achangu: Kodi Mtima Wanu Uli ndi Thanzi?

Yesani "Kuyesa kugunda kwa mtima kopumula" kosavuta uku:

Mukadzuka m'mawa, gonani chete kwa mphindi imodzi ndipo yesani kugunda kwa dzanja lanu kapena mtsempha wa carotid.

Lembani mtengo wapakati pa masiku atatu otsatizana.

✅Kugunda kwa mtima kosapitirira 60 pamphindi: kugwira ntchito bwino kwa mtima (kofala pakati pa anthu ochita masewera olimbitsa thupi nthawi zonse)

✅Nthawi 60-80 pamphindi: nthawi yabwinobwino

Kuposa nthawi 80 pamphindi: Ndikofunikira kuwonjezera masewera olimbitsa thupi ndikufunsa dokotala

1. Chitanipo kanthu ndikuyamba "kuphunzitsa maganizo anu" kuyambira lero!

Kaya ndi kuyenda mwachangu, yoga kapena kusambira, bola ngati kugunda kwa mtima kwakwera bwino, kumatha kubweretsa mphamvu mumtima. Kumbukirani: Masewera abwino kwambiri ndi omwe mungatsatire!