Chinsinsi cha Kugunda Kwamtima Mofulumira: Chifukwa Chiyani Kuchita Maseŵera olimbitsa thupi Kumapangitsa Mtima Kukhala Wamphamvu?

Kodi munayamba mwamvapo kuti mtima wanu ukugunda koopsa mutathamanga? Phokoso la "thump" limenelo si umboni wokha wa masewera olimbitsa thupi, komanso chizindikiro chofunikira chomwe thupi lanu likutumiza kwa inu. Lero, tiyeni tikambirane za kufunika kwa kusintha kwa kugunda kwa mtima panthawi yochita masewera olimbitsa thupi komanso momwe mungasungire mtima wanu kukhala wathanzi pogwiritsa ntchito masewera olimbitsa thupi.

1. Kugunda kwa Mtima: "Health Dashboard" ya Thupi

Kugunda kwa mtima (ndiko kuti, kuchuluka kwa kugunda kwa mtima pamphindi) ndi chizindikiro chofunikira poyeza momwe thupi lilili. Kugunda kwa mtima wopuma wa munthu wamkulu wabwinobwino nthawi zambiri kumakhala pakati pa 60 ndi 100 kugunda pamphindi, pomwe omwe amachita masewera olimbitsa thupi nthawi zonse amatha kugunda pang'ono (mwachitsanzo, othamanga amatha kugunda 40 mpaka 60 pamphindi). Izi zili choncho chifukwa mitima yawo imakhala yogwira ntchito kwambiri ndipo imapopa magazi ambiri ndi kugunda kulikonse.

Kusintha kwa kugunda kwa mtima panthawi yochita masewera olimbitsa thupi

Zochita zolimbitsa thupi (monga kuyenda) : Kuthamanga kwa mtima kumakhala pafupifupi 50% mpaka 60% ya kuchuluka kwa mtima, komwe kuli koyenera kutentha kapena kuchira.

Zochita zolimbitsa thupi (monga kuthamanga ndi kusambira) : Pamene kugunda kwa mtima kukufika pa 60% mpaka 70%, kumatha kupititsa patsogolo kupirira kwa mtima.

Zochita zolimbitsa thupi (monga sprinting ndi HIIT) : Kuthamanga kwa mtima kumaposa 70% mpaka 85%, kumapangitsa kuti mtima ndi mapapu zigwire ntchito panthawi yochepa.

(Langizo: Njira yoyezera kugunda kwa mtima = 220 - zaka)

1. Ubwino Utatu Waukulu Wochita Kuchita Zolimbitsa Thupi Pakukweza Kugunda kwa Mtima

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

Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti mtima ugwire bwino ntchito, kuchepetsa kugunda kwa mtima komanso kuchepetsa chiopsezo cha matenda a mtima. Anthu omwe amalimbikira kuchita masewera olimbitsa thupi (monga kuthamanga ndi kupalasa njinga) kwa nthawi yayitali amakhala ndi minofu yamtima yamphamvu komanso kuyenda bwino kwa magazi.

2. Kufulumizitsa kagayidwe kachakudya ndikuwotcha mafuta bwino

Pamene kugunda kwa mtima kumafika "malo oyaka mafuta" (pafupifupi 60% mpaka 70% ya mlingo waukulu wa mtima), thupi lidzaika patsogolo kudya kwa mafuta kuti apange mphamvu. Ichi ndichifukwa chake kuthamanga kwa mphindi 30 ndikopindulitsa kwambiri pakutaya mafuta kuposa kuthamanga kwa mphindi imodzi.

3. Kuchepetsa nkhawa ndi kusintha maganizo

Kuwonjezeka kwa kugunda kwa mtima panthawi yochita masewera olimbitsa thupi kumalimbikitsa ubongo kutulutsa endorphins (mankhwala opha ululu wachibadwa), kupangitsa anthu kukhala osangalala. Nthawi yomweyo, masewera olimbitsa thupi a aerobic amathanso kuwongolera mitsempha ya autonomic ndikuthandizira kuthetsa nkhawa ndi kusowa tulo.

1. Momwe Mungagwiritsire Ntchito Mwasayansi Kugunda kwa Mtima Kuwongolera Zolimbitsa Thupi?

1. Pezani "malo omwe mtima wanu ukugunda"

Kuwotcha mafuta: 60% -70% ya kugunda kwamtima kwakukulu (koyenera kutaya mafuta)

Kulimbitsa mtima kwamtima: 70% -85% ya kugunda kwamtima kwakukulu (koyenera kupititsa patsogolo kupirira)

(Kugunda kwamtima kwenikweni kumatha kuyang'aniridwa ndi smartwatch kapena lamba la kugunda kwamtima.)

2. Pewani kuchita masewera olimbitsa thupi kwambiri

Ngati kugunda kwa mtima kupitilira 90% ya kugunda kwamtima kwanthawi yayitali panthawi yochita masewera olimbitsa thupi, kungayambitse zoopsa monga chizungulire komanso kulimba pachifuwa. Makamaka kwa oyamba kumene, ayenera kupita pang'onopang'ono.

3. Maphunziro osiyanasiyana

Kuchita masewera olimbitsa thupi (monga kuthamanga ndi kusambira) kumalimbitsa mtimamitsempha chipiriro

Kuphunzitsa mphamvu (kukweza, thupi kunenepa) kumawonjezera mphamvu ya minofu ya mtima

Maphunziro a interval (HIIT) amathandizira bwino ntchito ya mtima ndi mapapo

IV. Mafunso Ofulumira: Kodi Mtima Wanu Uli Wathanzi?

Yesani "kuyezetsa kugunda kwa mtima" kosavuta:

Mukadzuka m'mawa, khalani chete kwa mphindi imodzi ndikuyesa kugunda kwa dzanja lanu kapena mtsempha wa carotid.

Lembani mtengo wapakati wamasiku atatu otsatizana.

✅<60 kugunda pamphindi: kuthamanga kwamtima kwapamwamba (kofala pakati pa omwe amachita masewera olimbitsa thupi pafupipafupi)

✅Nthawi 60-80 pamphindi: osiyanasiyana

Nthawi zopitilira 80 pamphindi: Ndibwino kuti muwonjezere masewera olimbitsa thupi ndikufunsana ndi dokotala

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

Kaya ndikuyenda mwachangu, yoga kapena kusambira, malinga ngati kugunda kwa mtima kukuchulukirachulukira, kumatha kuyambitsa nyonga mu mtima. Kumbukirani: Masewera abwino kwambiri ndi omwe mungatsatire!