Rovedza kurova kwemoyoindekisi yakakosha yekuyera kusimba kwekurovedza muviri, iyo inogona kutibatsira kunzwisisa mamiriro emuviri mumatanho akasiyana ekurovedza muviri, uyezve nesainzi kuronga kudzidziswa. Kunzwisisa rhythm yekuchinja kwemoyo kunogona kuvandudza kushanda zvakanyanya nekudzivisa kuneta kwakanyanya kana kukuvara. Nhasi, tichatarisa maitiro aungaita chirongwa chako chekurovedza muviri nekurovedza kurova kwemoyo wako.
Chii chinonzi kurova kwemoyo
Exercise heart rate zvinoreva kuwanda kwekurova kwemoyo paminiti panguva yekurovedza muviri. Kazhinji inosimuka nekuwedzera kusimba kwekurovedza muviri, kuratidza kuedza kwemoyo kuzadzisa zvinodiwa neokisijeni zvetsandanyama. Kunzwisisa uye kutarisa maekisesaizi ekurova kwemoyo kunogona kutibatsira kudzora kusimba kwekuita maekisesaizi uye kuita maekisesaizi zviri zviviri zvinobudirira uye zvakachengeteka.
Ingave mitambo yekunze, kuchovha bhasikoro, kukwira makomo kana mitambo yekutandara, imwe neimwe ine runako rwayo, inogona kutirega tichidikitira panguva imwe chete, tinzwe kunaka kwehupenyu.
Basa rezvikamu zvakasiyana zvekurova kwemoyo
Panguva yekurovedza muviri, maererano nekusiyana kwemoyo, tinogona kupatsanura muzvikamu zvakawanda zvemoyo, nguva imwe neimwe inoenderana nemigumisiro yakasiyana yekudzidzisa.
Kudzidzira chiedza (50-60% Max heart rate) : Urwu huzhinji hunowanzokodzera kutsika-yakanyanya kurovedza muviri, zvakadai sekufamba kana nyore bhasikoro, iyo inobatsira kuvandudza kupararira kweropa, kuvandudza basal metabolism uye kudzorera mamiriro emuviri.
Kurovedzera muviri kuri pakati nepakati (60-70% Kuwedzera kurova kwemwoyo) : Uku ndiko kurova kwemoyo kwakanakisa kwekuita maekisesaizi, kunowanzoonekwa muzviitwa zvine mwero zvakadai sekumhanya nekuchovha bhasikoro. Inobatsira kuvandudza kushanda kwemoyo nemapapu, kuwedzera kutsungirira, uye kupisa mafuta.
High-intensity exercise (70-80% yeMax heart rate) : Kudzidzira muviri kunoitwa munharaunda iyi, yakadai sekudzidzira kwepakati kana sprint kumhanya, kunobatsira kuwedzera cardiorespiratory endurance, kukurumidza kushandiswa kwemasabolism, uye kuvandudza kushanda kwese kwemitambo.
Kunyanya simba (90-100% Max kurova kwemoyo) : inonyanya kushandiswa kwenguva pfupi yekudzidzira kwepamusoro-soro, seHIIT. Uku kusimba kwekurovedza muviri kunogona kukurumidza kuvandudza kutsungirira kweanaerobic, asi kunofanirwa kudzivirira kuchengetedza murudzi urwu kwenguva yakareba, kuitira kuti usakonzeresa kuneta kwakanyanya kana kukuvara.
Midziyo yekutarisa kurova kwemoyo yakakurumbira mazuva ano, kubva pawachi dzakangwara kuenda kune nyanzvi yekurova kwemoyo mabhendi anogona kukubatsira kuti urambe uri pamusoro pekurova kwemoyo wako. Kuburikidza nekutarisa-chaiyo-nguva yekutarisa, inogona kukubatsira iwe kuti urambe uri mune yakanangwa yemoyo chiyero panguva yekurovedza muviri kuti uve nechokwadi chekuti kurovedza muviri kunowedzera.
Rongedza hurongwa hwako hwekudzidzira kurova kwemoyo wako
Zvekutsungirira aerobic: Nguva refu yekudzidziswa munzvimbo yekurovedza muviri aerobic, sekumhanya kana kushambira, inogona kuvandudza kushanda kwemoyo nemapapu uye kusimbisa simba remuviri. Nezvinangwa zvekurasikirwa kwemafuta: Kana chinangwa chiri kurasikirwa kwemafuta, unogona kusarudza kurovedza muviri kwakadzikama kwe60-70% yehuwandu hwemoyo wako wepamusoro kweanopfuura maminetsi makumi matatu kuti uwedzere kupisa mafuta. Wedzera kukurumidza uye simba: High-intensity interval training (HIIT) inogona kunyatsovandudza anaerobic endurance uye kukurumidza kurovedza muviri, kuburikidza nekuputika kwenguva pfupi kwekurovedza muviri kusimudza kurova kwemwoyo, uye zvishoma nezvishoma inodonha kusvika kune imwe nguva yakaderera yekuzorora, inodzokorora kutenderera.
Nekunyatso tarisa kurova kwemoyo wako uye nesainzi kuronga kusimba uye nguva yekurovedza muviri, unogona kukubatsira iwe kuzadzisa zvirinani zvinangwa zvako zvekurovedza muviri, kungave kuvandudza kutsungirira, kurasikirwa nemafuta, kana kuwedzera kusimba kwemuviri kwese. Rega kurova kwemoyo wako kuve kambasi yako yekurovedza muviri uye unakirwe nekurovedzera kwese zvine hutano uye zvinobudirira!
Nguva yekutumira: Oct-24-2024
