Kumvetsetsa Deta ya Pulogalamu Yoyendetsa Njinga: Ndi Chiyani Chofunika Kwambiri—Kugunda kwa Mtima, Mphamvu, kapena Ma calories?

Mukamaliza nthawi iliyonse yokwera njinga, mumatsegula pulogalamu yanu pazenera lodzaza ndi manambala: kugunda kwa mtima 145 bpm, mphamvu 180W, ma calories 480 kcal. Kodi mumayang'ana pazenera, mukusokonezeka kuti ndi chiyeso chiti chomwe mungagwiritse ntchito posintha maphunziro anu? Siyani kudalira "kumva" kuti mupititse patsogolo maulendo! Kuthamangitsa kugunda kwa mtima mosasamala kapena kuganizira kwambiri za kutentha kwa ma calories sikuti kungogwira ntchito komanso kungavulaze thupi lanu. Lero, tigawa izi zitatu zazikulu, kukuphunzitsani kugwiritsa ntchito deta yasayansi kuti musinthe molondola mphamvu yanu yophunzitsira, komanso tikupangira kompyuta yoyeserera yothandiza kumapeto kuti ikuthandizeni kukwera bwino kwambiri.

Ine.Choyamba, mvetsetsani: Kodi Chilichonse mwa Ziyeso Zitatu Chimachita Chiyani?

1. Kuthamanga kwa Mtima: "Alamu ya Thupi" Yoyendetsa Njinga (Chofunika Kwambiri kwa Oyamba)

Kugunda kwa mtima kumatanthauza kuchuluka kwa nthawi zomwe mtima wanu ukugunda pamphindi. Ntchito yake yayikulu ndikuyesa ntchito ya thupi lanu—palibe vuto lililonse, ngakhale ulendowo utakhala wotopetsa bwanji, “malire apamwamba a kulekerera” kwa thupi lanu amatumiza zizindikiro makamaka kudzera mu kugunda kwa mtima.

• Kodi tingalimasulire bwanji?Choyamba, werengerani kugunda kwa mtima kwanu kwakukulu (njira yoyesera: 220 - zaka), kenako iphatikizeni kumadera otsatirawa:
• Malo Oyeretsera Mtima (60%-70% ya kugunda kwa mtima kwakukulu):Ndi yabwino kwa oyamba kumene kumanga maziko kapena maulendo akutali osasangalatsa. Thupi lanu limagwiritsa ntchito mafuta kuti likhale ndi mphamvu, ndipo mudzamaliza ulendowo popanda kupuma movutikira kapena kumva kutopa.
• Malo Omwe Amagwiritsidwa Ntchito Pochepetsa Kuthamanga kwa Lactate (70%-85% ya kugunda kwa mtima kwakukulu):Malo ophunzitsira apamwamba omwe amalimbitsa kupirira, koma khama lopitirira mphindi 30 pano limabweretsa kutopa mosavuta.
• Malo Opanda Mphamvu (> 85% ya kugunda kwa mtima kwakukulu):Amagwiritsidwa ntchito ndi akatswiri okwera pamahatchi othamanga. Okwera wamba ayenera kupewa kukhala m'derali kwa nthawi yayitali, chifukwa zimawonjezera chiopsezo cha kupweteka kwa bondo ndi kupsinjika kwa minofu.
• Chidziwitso Chofunika:Kugunda kwa mtima kumakhudzidwa ndi nyengo ndi kugona (monga, nthawi yotentha yachilimwe, kugunda kwa mtima kumatha kukhala kokwera ndi 10-15 kuposa masiku onse). Oyamba kumene safunika kutsata "kukwera, kumakhala bwino" - kumamatira ku malo ochitira masewera olimbitsa thupi kuti amange maziko ndikotetezeka.

2. Mphamvu: "Chiwerengero Cholondola cha Kukwera Njinga" (Kuyang'ana Okwera Otsogola)

Poyesedwa mu ma watts (W), mphamvu imayimira "mphamvu yeniyeni yogwirira ntchito" yanu mukamayendetsa njinga. Mwachidule, mphamvu yanu imawonetsa mwachindunji mphamvu ya khama lanu sekondi iliyonse, zomwe zimapangitsa kuti ikhale yolondola kuposa kugunda kwa mtima.

• Kodi mungagwiritse ntchito bwanji?Mwachitsanzo, ngati mukufuna kuphunzira kupirira kukwera, mutha kukhazikitsa cholinga monga "kusunga 150-180W kwa mphindi 40." Kaya ndi tsiku la mphepo kapena kukwera kwambiri, deta yamphamvu "siidzanama." Pa maphunziro apakati, gwiritsani ntchito kuphatikiza monga "masekondi 30 othamanga pa 300W + mphindi imodzi yochira pa 120W" kuti muwongolere bwino mphamvu.
• Chidziwitso Chofunika:Oyamba kumene safunika kuganizira kwambiri za mphamvu. Choyamba yang'anani pa kumanga maziko olimba ndi kugunda kwa mtima ndi maphunziro a cadence; gwiritsani ntchito mphamvu kuti muwongolere masewera olimbitsa thupi anu mukapita patsogolo (pambuyo pake, deta yolondola ya mphamvu imafuna zida zapadera zowunikira).

3. Ma calories: "Chizindikiro cha Kuwotcha Mphamvu" (Focus for Weight Managers)

Ma calories amayesa mphamvu zomwe mumawotcha mukamayendetsa njinga. Ntchito yawo yaikulu ndikuthandizira kuchepetsa kulemera—osati ngati chizindikiro cha kuchita bwino kwa maphunziro.

• Kodi mungagwiritse ntchito bwanji?Ngati cholinga chanu ndi kuchepetsa thupi, sungani mphamvu pang'ono (kuyambira pa aerobic mpaka lactate threshold zone) kwa mphindi 30-60 pa ulendo uliwonse kuti mutenthe 300-500 kcal, ndipo phatikizani izi ndi zakudya zopatsa thanzi (monga, pewani zakudya zokhala ndi mafuta ambiri, shuga wambiri nthawi yomweyo mutangomaliza kukwera). Pa maulendo ataliatali (>100 km), bweretsani mphamvu kutengera kutenthedwa kwa ma calories (30-60g ya chakudya pa ola limodzi).
• Chidziwitso Chofunika:Kuwerengera kwa ma calories kuchokera ku mapulogalamu ndi kuyerekezera (komwe kumakhudzidwa ndi kulemera, kukana mphepo, ndiphiri). Musamafulumire kuthamangitsa "ma calories ambiri poyendetsa galimoto nthawi yayitali"—mwachitsanzo, kukwera galimoto pang'onopang'ono komanso momasuka kwa maola awiri sikuthandiza kwambiri pakuchepetsa mafuta kuposa kukwera galimoto yamphamvu pang'ono kwa ola limodzi.

II. Malangizo Othandiza pa Chida: CL600 Wireless Cycling Computer—Kuwunika Deta Mopanda Mavuto

Ngakhale mapulogalamu a pafoni amatha kuwonetsa deta, kuyang'ana pansi pafoni yanu mukamayendetsa galimoto ndi koopsa kwambiri. Mafoni ali ndi batri yofooka ndipo ndi ovuta kuwerenga mu kuwala kowala—kompyuta yodalirika yoyendetsa njinga imathetsa mavuto onsewa! Computer ya CL600 Wireless Cycling Computer yapangidwa mokwanira kuti igwirizane ndi zosowa za oyendetsa njinga:

• Zosavuta kuwerenga:Chophimba cha LCD chowala bwino + kuwala kwa LED, chokhala ndi kusintha kwa kuwala kwa magawo anayi. Kaya ndi dzuwa la masana kapena usiku, deta imakhalabe yomveka bwino—palibe chifukwa choyang'ana pazenera.
• Zonse Zowonetsedwa:Imatsata kugunda kwa mtima, mphamvu, ma calories, mtunda, cadence, kukwera, ndi zina zambiri. Muthanso kusintha zomwe zikuwonetsedwa ndi kapangidwe kake momasuka: oyamba kumene amatha kusunga kugunda kwa mtima ndi mtunda wokha, pomwe okwera apamwamba amatha kuwonjezera mphamvu ndi cadence kuti akwaniritse zomwe akufuna.
• Cholimba:Kukana madzi kwa IP67, kotero mutha kuyendetsa galimotoyo motsimikiza kuti mphepo ndi mvula sizingagwe (dziwani: tsekani chivundikiro cha rabara mwamphamvu masiku amvula kuti madzi asalowe, ndikupukuta chipangizocho kuti chiume mukatha kugwiritsa ntchito). Batire yake ya 700mAh imapereka batire yayitali, kuchotsa kubwezeretsanso nthawi zambiri - palibe mantha a kutayika kwa mphamvu mukayenda maulendo ataliatali.
• Zosavuta kugwiritsa ntchito:Palibe mawaya omangika panthawi yoyika—ngakhale oyamba kumene amatha kuyiyika mwachangu. Imakhalanso ndi ntchito yochenjeza beep: idzalira alamu ngati kugunda kwa mtima wanu kupitirira dera lomwe mukufuna kapena mphamvu yanu ikukwaniritsa cholinga chanu, kotero simuyenera kuyang'ana pazenera nthawi zonse.

Poyerekeza ndi mapulogalamu a pafoni, imakulolani kuyang'ana kwambiri mumsewu mukamayendetsa galimoto, ndi kuwunika deta molondola komanso motetezeka. Ndi yoyenera kwa oyamba kumene komanso okwera njinga apamwamba.

Mfundo yaikulu ya kukwera njinga ndi thanzi ndi chisangalalo—musadandaule za “kusowa malo ogunda mtima wanu” kapena “kusakhala ndi mphamvu zokwanira.” Choyamba, mvetsetsani detayo ndikugwiritsa ntchito njira zoyenera, kenako ziphatikizeni ndi zida zoyenera. Pokhapokha mutatha kukweza luso lanu lokwera njinga pang'onopang'ono popanda kuvulala!