Uphando oluphambili:Ukuzilolonga nge-cardio okungenampembelelo ingako kunika iingenelo zentliziyo ezifana nokubaleka okanye ukutsiba imidlalo ngelixa kunciphisa amandla okubetha kwamalungu ngama-40-60 ekhulwini. Oku kungenxa yokuba iinyawo zihlala zinxibelelana nomhlaba okanye iqonga lezixhobo kulo lonke ixesha lokuhamba, nto leyo esusa ukusabela komhlaba okubangelwa kukubetha kwesithende xa ubaleka.
Iinketho ezilungileyo zibekwe ngokwenani lomthwalo odibeneyo:Ukuqubha (umthwalo ophantsi) → ukukhwela ibhayisekile eleleyo → ukukhwela ibhayisekile ngokuthe nkqo → uqeqesho olujikelezayo → ukuhamba → ukurhola. Zonke iindlela ezintandathu ziyahlangabezana nezikhokelo zomsebenzi womzimba we-CDC womthambo we-aerobic ophakathi.
Uluhlu lweekhalori:Umntu onobunzima obuziikhilogram ezili-155 utshisa iikhalori ezingama-200-350 kwiseshoni yemizuzu engama-30 kuxhomekeke kwindlela yokusebenza kunye nenqanaba lomgudu.
Yintoni Eyenza Ukuzilolonga KweCardio Kube Nefuthe Eliphantsi
Impembelelo ekuzilolongeni ibhekisa kumandla adluliselwa ngamathambo xa umzimba udibana nomphezulu.Ukuzilolonga kwe-cardio okunempembelelo ephantsisusa okanye unciphise isigaba sokufika esivelisa amandla okubetha. Imisebenzi apho ubuncinane unyawo olunye luhlala lunxibelelana nomhlaba okanye umphezulu oxhasayo ngamaxesha onke ithathwa njengempembelelo ephantsi. Ukubaleka kuvelisa ubunzima bomzimba obuphindwe ka-2.5 ukuya ku-3.5 kumandla okusabela komhlaba ngexesha lokubetha kwesithende ngasinye. Ezinye iindlela zokubetha eziphantsi kunciphisa oku kube bubunzima bomzimba obuphindwe ka-1.0 ukuya ku-1.5.
Umahluko phakathi kwempembelelo ephantsi kunye noxinzelelo oluphantsi ubalulekile. Impembelelo ephantsi ichaza ukudluliselwa kwamandla ngamalunga. Uxinzelelo oluphantsi luchaza imfuno yentliziyo. Ukuzilolonga okuncinci kunokuba namandla aphezulu—iseshoni ye-elliptical ekuxhathiseni okuphezulu iphakamisa izinga lentliziyo ukuya kwi-150-170 beats ngomzuzu ngaphandle kokongeza uxinzelelo lwempembelelo. Olu hluko lwenzai-cardio enobuhlobo nokudibanaifikeleleka kuwo onke amanqanaba okuqina komzimba.
Ngokutsho kweIsiseko seArthritis, umthambo ongenampembelelo ingako unciphisa iintlungu zamalungu ngama-25-40 ekhulwini kubantu abane-osteoarthritis ngelixa uphucula ukuhambahamba komzimba. Ukuncipha kweempawu zokudumba emva kokusebenza rhoqo okungenampembelelo ingako kuxhasa impilo ye-cartilage kunye nokujikeleza kwegazi kolwelo lwe-synovial.
Uqeqesho lwe-Elliptical: I-Cardio enesiphene esiphantsi somzimba wonke
Abaqeqeshi be-elliptical bavelisa amandla okusabela komhlaba aphindwe kayi-1.2 ukuya kwi-1.5 ubunzima bomzimba, malunga nesinye kwisithathu samandla aveliswayo ngexesha lokubaleka.Amaziko oLawulo lweZifo kunye nokuThintela, uqeqesho lwe-elliptical lufaneleka njengomsebenzi ophakathi wokuqina kwi-3-5 metabolic equivalents xa lwenziwa kwiindawo eziqhelekileyo zokumelana. Ukungabikho kwesigaba sokufika kukhusela amalungu edolo, esinqeni, kunye namaqatha kuxinzelelo oluxinzelelweyo.
Intshukumo ye-elliptical ibandakanya i-quadriceps, i-hamstrings, i-glutes, kunye ne-calves emzimbeni ongezantsi ngelixa izibambo ezishukumayo ziqokelela isifuba, umqolo, kunye neengalo. Ukuzibandakanya kwemisipha iyonke kufikelela malunga nama-80 ekhulwini emisipha yamathambo, nto leyo ebeka uqeqesho lwe-elliptical njengenye yezona ndlela zisebenzayo nezingasebenzi kakuhle zokulungisa imithambo yegazi kunye nemisipha ngaxeshanye.
Iimeko ze-front drive zibeka i-flywheel phambi komsebenzisi, zivelisa ubude obufutshane befreyimu obuziimitha ezi-5.5 ukuya kwezi-6.5 kunye nendlela yokunyathela ethambeka phezulu. Ii-elliptical ze-back drive zibeka i-flywheel ngasemva komsebenzisi, zandisa ubude befreyimu ukuya kwiimitha ezi-6.5 ukuya kwezi-8 kunye nomkhondo othe tyaba, wendalo ngakumbi. Zombini iimeko zibonelela ngeengenelo ezifanayo zentliziyo. Ukuze ufumane ukhetho lweenketho ze-elliptical ezifanelekileyo ukusetyenziswa ekhaya nakwi-semi-commerce, jonga kuUluhlu lwe-TAIKEE ellipticals.
Ukuhamba ngebhayisikile ngokusisigxina: Ukuzilolonga kwentliziyo okungenayo impembelelo
Ukuhamba ngebhayisekile ngokuzinzileyo akunampembelelo kuba ubunzima bomzimba buxhaswa ngokupheleleyo sisihlalo. Akukho mthwalo we-axial odlulayo kumqolo, esinqeni, emadolweni, okanye emaqatheni ngexesha lokuhamba ngenyawo.Ukupapashwa kwezeMpilo eHarvardIngxelo ithi umntu onobunzima obuziikhilogram ezili-155 utshisa iikhalori ezingama-260-300 ngexesha lemizuzu engama-30 yokuqhuba ibhayisekile engashukumiyo, elinganisa uqeqesho lwe-elliptical kwimveliso yeekhalori ngelixa esusa ngokupheleleyo amandla okubetha.
Iibhayisekile ezithe nkqo zibeka umsebenzisi kwindawo yokuma ethe nkqo efana nebhayisekile yangaphandle, zibambezela ukuqina kwentloko ukuze kuxhaswe umzimba. Iibhayisekile ezithe nkqo zibonelela ngendawo yokuhlala ethe nkqo enenkxaso yomqolo, nto leyo eyenza ukuba zifikeleleke kubasebenzisi abaneengxaki zomqolo ongezantsi okanye imida yokulinganisela. Ukuqhuba ibhayisekile ethe nkqo kutsha iikhalori ezimbalwa nge-10-15 ekhulwini xa umntu ezama ukuqina ngenxa yokuncipha kokusebenza kwemisipha yesimo somzimba, nangona abasebenzisi bedla ngokuhlawulela ngokwandisa ixesha leseshoni.
Iinkqubo zokumelana nemagnethi kwiibhayisekile ezimileyo zibonelela ngoxinzelelo oluqhubekayo ngokubhuleka kwe-eddy current, okufuna ukuba kungabikho kudibana kwephedi kwaye kuvelisa ingxolo encinci yoomatshini. Iibhayisekile zokumelana nomoya zonyusa ukumelana ngokulinganayo ngomzamo, zenza i-feedback loop yendalo yamaxesha aphezulu. Ibhayisekile ethe nkqo enemagnethi kunye nebhayisekile enemagnethi egobileyo evela kwi-TAIKEE zibonelela ngamanqanaba asibhozo okumelana afanelekileyo kwizicwangciso zoqeqesho oluqhubekayo.
Ukubheqa: Impembelelo ephantsi kunye nemfuno ephezulu yeekhalori
Oomatshini bokurhola banika umzimba wonke amandla aphantsi ngokutyibilika xa uhleli. Isihlalo sityibilika ecaleni kwendlela yokubeka umzimba, ngelixa imilenze iqhubela umzimba ngasemva, kulandele ukubandakanyeka kombindi kunye nokutsalwa kwengalo. Amandla okubetha awakho kuba umzimba awuze ushiye unxibelelwano nesihlalo okanye neepleyiti zeenyawo. Isihlalo esityibilikayo siguqula amandla athe tye abe ngumsebenzi woomatshini ngaphandle kokusabela komhlaba ngokuthe nkqo.
Ukurhola kusebenzisa malunga nama-86 ekhulwini emisipha yamathambo emilenzeni, embindini, emqolo, nasezingalweni. Umntu obunzima buziikhilogram ezili-155 utshisa iikhalori ezingama-250-300 kwiseshoni yemizuzu engama-30 ngamandla aphakathi. Ulandelelwano oludibeneyo lwemilenze nemisipha lusasaza umthwalo womsebenzi kumaqela amaninzi emisipha, lunciphisa uxinzelelo oluphindaphindayo kumalungu ngamanye okwenzeka kwimisebenzi yenqwelo-moya enye efana nokukhwela ibhayisekile.
Abagwedli abaxhathisa umoya babonelela ngokumelana okuqhubekayo okuhambelana nomzamo we-stroke, ofanelekileyo kuqeqesho lwexesha elifutshane. Abagwedli abaxhathisayo ngemagnethi banikezela uxinzelelo oluqhubekayo kulo lonke ixesha le-stroke, benceda abasebenzisi ukuba bagxile kubuchule. Abagwedli abaxhathisayo kabini abadibanisa umoya kunye nokuqhobosheka ngemagnethi banikezela ngoluhlu olubanzi loqeqesho.Oomatshini bokubheqa iTaikeeziquka iimodeli zomoya, zemagnethi, kunye nezokumelana kabini ezenzelwe ukusetyenziswa kwezixhobo zokomelela ekhaya nakwezorhwebo.
Uthelekiso lweCardio olunempembelelo ephantsi: Iindlela ezisetyenziswa ecaleni
| Uhlengahlengiso | Amandla Empembelelo | Iikhalori / imizuzu engama-30 (155 lb) | Ukuzibandakanya Kwemisipha | Eyona ilungileyo |
|---|---|---|---|---|
| I-Elliptical | Ubunzima bomzimba obuyi-1.2-1.5x | 260-320 | ~80% (umzimba wonke) | Ukuthwala ubunzima ngaphandle kwempembelelo |
| Ibhayisekile esisigxina | Zero (uhleli phantsi) | 230-300 | ~45% (umzimba ophantsi olawulayo) | Ukubuyiselwa kwamalungu, ukhuseleko lomqolo osezantsi |
| Umatshini wokuRhawula | Zero (ukutyibilika okuhleli phantsi) | 250-300 | ~86% (umzimba wonke ucwangcisiwe) | Ukulungiswa komzimba ngokupheleleyo |
| Ukuqubha | Kufuphi ne-zero (buoyant) | 200-280 | ~70% (ugxininiso oluphezulu lomzimba) | Ukukhululeka okukhulu kwamalungu |
| Ukuhamba ngokukhawuleza | Ubunzima bomzimba obuyi-1.2-1.8x | 140-180 | ~35% (umzimba ongezantsi) | Indawo yokungena efikelelekayo |
Amandla empembelelo kunye noqikelelo lweekhalori olusekelwe kubalo lwe-ACSM metabolic kunye nedatha epapashweyo ye-biomechanical.
Iingenelo zeMpilo ezidibeneyo zokuzilolonga ngeCardio ezingasebenzi kakuhle
RhoqoUkuzilolonga kwe-cardio okunempembelelo ephantsiIvelisa iingenelo ezithile kwizakhiwo zamalungu ezingezizo ezemisebenzi yempembelelo ephezulu. Ukujikeleza kolwelo lwe-synovial kuyanda ngexesha lokushukuma okuncinci, oku kuhambisa izondlo kwi-articular cartilage. Le nkqubo igcina imiphezulu ye-cartilage ithambile kwaye inciphisa ukungqubana ngexesha lokushukuma. Ukuqina kwamalungu kuncipha ngokulinganisela kwiiveki ezi-2-4 zoqeqesho oluqhubekayo lwe-aerobic oluncinci.
Ukuqinisa izihlunu ezijikeleze amadolo kunye namalungu esinqe ngokwenza umthambo ongasebenzi kakuhle kunika uzinzo oluguquguqukayo. Izihlunu ze-quadriceps, i-hamstrings, kunye ne-gluteal zisebenza njengeziqinisi ezisebenzayo ezifunxa amandla ngaphambi kokuba zifikelele kumphezulu wamalungu. Inkqubo yoqeqesho lwe-elliptical yeeveki ezili-12 yonyusa amandla e-flexor edolweni nge-15-22 ekhulwini ngokutsho kophando olupapashwe kwiIkholeji yaseMelika yezonyango zeMidlaloiijenali ezihambelanayo.
Ukugcinwa koxinano lweeminerali zamathambo kufuna umsebenzi wokuthwala ubunzima, nto leyo eyenziwa zimithambo engenampembelelo ingako kumanqanaba aphantsi. Uqeqesho lwe-elliptical kunye nokuhamba ngokukhawuleza kuvelisa umthwalo owaneleyo we-axial ukubonakalisa ukuguquka kwamathambo ngaphandle komngcipheko wokuqhekeka onxulunyaniswa nokubaleka. Abasebenzisi abane-osteopenia okanye i-osteoporosis banokugcina uxinano lwamathambo ngokuzilolonga rhoqo okuthwala ubunzima obungenampembelelo ingako ngelixa bephepha amandla omzimba okubaleka kathathu.
Ukuyila ishedyuli yeVeki yeCardio enefuthe eliphantsi
Ukuhlangabezana nengcebiso ye-CDC yemizuzu eli-150 yomsebenzi we-aerobic ophakathi ngeveki kunokwenzeka ngokudibanisa iindlela ezingenampembelelo ingako. Isicwangciso seveki esicwangcisiweyo kakuhle siyatshintshatshintsha phakathi kweendlela zokusasaza imfuno yemisipha kunye nokugcina ukuzibandakanya.
| Usuku | Umsebenzi | Ubude bexesha | Ukugxila kwiModality |
|---|---|---|---|
| uMvulo | Uqeqesho lwe-elliptical | imizuzu engama-30 | Ukulungiswa komzimba wonke okungenampembelelo ingako |
| uLwesibini | Ukuhamba ngebhayisekile okuzinzileyo | imizuzu engama-35 | Ukunyamezela komzimba ongaphantsi kwempembelelo akukho mpembelelo |
| uLwesithathu | Phumla okanye uhambe | imizuzu engama-20-30 | Ukubuyiselwa okusebenzayo |
| uLwesine | Ukubheqa | imizuzu engama-25 | Amandla alandelelanayo omzimba opheleleyo |
| uLwesihlanu | I-elliptical okanye i-cycling | imizuzu engama-30 | Ukukhetha indlela ekhethwayo |
| uMgqibelo | Ukuqubha okanye ukubheqa | imizuzu engama-30 | Uhlobo lwendlela eyahlukileyo |
| iCawe | Ukuphumla | — | Ukuchacha ngokupheleleyo |
Iseshoni nganye kufuneka iquke ukufudumeza imizuzu emi-3-5 kumandla aphantsi ukuze kwandiswe ukujikeleza kolwelo lwe-synovial ngaphambi kokuba kufikelelwe kwindawo ekujoliswe kuyo. Isantya sentliziyo ngexesha lomsebenzi oyintloko kufuneka sifikelele kuma-60-80 ekhulwini, kubalwa njengobudala obungama-220 ukusuka kwiminyaka. Umntu oneminyaka engama-40 ubudala ujolise kwiibethi ezili-108-144 ngomzuzu ukuze alungelelanise umzimba ngendlela efanelekileyo.
Ukuzilolonga Okunempembelelo Ephantsi Kwiimeko Ezithile Zokudibana Kwamalungu
Iimeko ezahlukeneyo zamalungu zisabela ngcono kwiindlela ezithile ezingasebenzi kakuhle. I-osteoarthritis yedolo inceda kakhulu kwi-cycling engashukumiyo kuba indawo yokuhlala isusa umthwalo othwala ubunzima kwi-tibiofemoral joint. Intshukumo yokunyathela igcina uluhlu lokuhamba kunye namandla e-quadriceps ngaphandle koxinzelelo oluxinzelelweyo.
I-hip osteoarthritis isabela kakuhle kuqeqesho lwe-elliptical. Intshukumo ye-elliptical igcina intloko ye-femoral ibandakanyeke kwi-acetabulum nge-arc elawulwayo, igcina isondlo se-articular cartilage ngelixa ithintela izikhundla zokuxinana ezenzeka ngexesha lokuqubha okanye ukutyibilika. Izibambo ezihambayo zongeza ukubandakanyeka komzimba ongaphezulu ngaphandle kokunyusa umthwalo we-hip joint.
Iimeko ezisezantsi zomqolo zifuna izixhobo ezigcina umqolo ungathathi cala. Ukukhwela ibhayisekile umqolo ugobile ngenkxaso yomqolo kunye nokurhoxa ngenkxaso efanelekileyo yomqolo kubonelela ngeendlela ezikhuselekileyo. Indawo yokuhlala kuzo zombini iindlela ixhasa umqolo we-lumbar ngelixa ivumela imeko yentliziyo kwi-60-80 yepesenti yesantya esiphezulu sentliziyo.
Indlela Yokuphucula Ukuqina Ngaphandle Kokwanda Kwempembelelo
Ukuqhubela phambili amandla entliziyo kwizixhobo ezingenampembelelo ingako kulandela amaqhinga amathathu. Ukwandisa ukumelana kwii-elliptical, iibhayisekile, okanye ababheqi kunyusa amandla ngaphandle kokutshintsha amandla adibeneyo. Ukuseta okuphezulu koxinzelelo kwizixhobo zokumelana nomoya okanye inqanaba eliphezulu lokumelana nemagnethi kunyanzela izihlunu ukuba zivelise amandla angakumbi ngokujikeleza ngakunye.
Ukunyuka kwesantya okanye isantya sokubetha kunyusa izinga lokubetha kwentliziyo ngokushukuma ngokukhawuleza. Isantya sokubetha esijikelezayo sinokunyuka ukusuka kwi-120 ukuya kwi-160 strides ngomzuzu. Isantya sokubetha ngebhayisikile sinokunyuka ukusuka kwi-70 ukuya kwi-100 RPM. Isantya sokubetha ngebhowudi sinokunyuka ukusuka kwi-20 ukuya kwi-30 strokes ngomzuzu. Ukunyuka ngakunye kwe-10% kwisantya sokubetha kunyusa iindleko zeekhalori malunga ne-8-12%.
Ukwandisa ixesha leseshoni kunika umthwalo omninzi ngokuthe ngcembe ngaphandle kokutshintsha amandla. Ukongeza imizuzu emi-5 ngeveki kwiseshoni nganye kwandisa umthamo weveki ngemizuzu eli-15-20, kugcina imeko yempembelelo ephantsi ngelixa kuqokelela iindleko ezongezelelweyo zeekhalori kunye nokukhuthaza umzimba.
Isiphelo: Ukukhetha Indlela Efanelekileyo Yempembelelo Ephantsi
Ukuzilolonga kwe-cardio okunempembelelo ephantsi kubonelela ngokulungiswa ngokupheleleyo kwentliziyo ngaphandle koxinzelelo lwamalungu oluvela kwezinye iindlela ezinokuchaphazela kakhulu. Uqeqesho lwe-elliptical, ukukhwela ibhayisekile engashukumiyo, kunye nokurhola ngenqanawa kubonelela ngeendlela ezintathu ezincedisanayo ezidibanisa ukuzibandakanya kwemisipha yomzimba wonke, ukhetho lokuqina okuqhubekayo, kunye nokungasebenzi kakuhle kwamalungu. Ukukhetha phakathi kwazo kuxhomekeke kwiimeko zamalungu ngamnye, ukufumaneka kwendawo, kunye nokukhetha komntu ngamnye kwiindawo zokuzilolonga zokuhlala okanye zokuma.
Abasebenzisi abaneengxaki zamalungu akhoyo kufuneka bakhethe izixhobo ezivumela ukuba ijoyinti echaphazelekayo ihambe ngaphandle kwentlungu. Abo bangenazo izithintelo zamalungu banokutshintshatshintsha phakathi kweendlela zokusasaza isikhuthazo soqeqesho kumaqela ahlukeneyo emisipha kwaye bathintele ukusetyenziswa ngokugqithisileyo. Injongo yeveki yemizuzu eli-150 iyafezekiseka xa kukho iindlela ezininzi ezingasebenzi kakuhle kwaye zijikeleziswa rhoqo.
Imibuzo Ebuzwa Rhoqo Malunga Nokujima Kwe-Cardio Okunempembelelo Ephantsi
Ngaba i-cardio enefuthe eliphantsi ingatshisa iikhalori ezininzi njengokubaleka?
Umntu onobunzima obuziikhilogram ezili-155 utshisa iikhalori ezingama-260-320 kwimizuzu engama-30 yoqeqesho oluphakathi lwe-elliptical xa kuthelekiswa neekhalori ezingama-300-360 ezibaleka ngesantya esi-6 mph. Umahluko we-10-15 ekhulwini uyancipha xa kuthathwa ixesha elide leseshoni ngokuzilolonga okuncinci. Ukubaleka kuvelisa ubunzima bomzimba obuphindwe ka-2.5-3.5 kumandla okusabela komhlaba, ngelixa uqeqesho lwe-elliptical lunciphisa oku kube ngamaxesha ali-1.2-1.5.
Ngaba ukuhamba kuthathwa njenge-cardio engenampembelelo ingako?
Ewe, ukuhamba kuvelisa amandla okusabela komhlaba aphindwe kayi-1.2 ukuya kwi-1.8 ubunzima bomzimba, nto leyo eyenza kube nzima kakhulu. Umntu onobunzima obuziikhilogram ezili-155 utshisa iikhalori ezili-140-180 ngemizuzu engama-30 yokuhamba ngokukhawuleza. Umda ophambili kukutshisa iikhalori eziphantsi xa kuthelekiswa ne-elliptical okanye i-cycling, nto leyo ethetha ukuba abasebenzisi badinga iiseshoni zokuhamba ixesha elide okanye amandla aphezulu ukuze balingane nenkcitho iyonke yamandla.
Zeziphi izixhobo ezingenampembelelo ingako ezilungele iintlungu zedolo?
Ukuhamba ngebhayisekile ngokuzinzileyo yeyona ndlela ilungileyo yokunciphisa iintlungu zedolo kuba ukuhlala phantsi kususa wonke umthwalo othwala ubunzima kwijoyinti yedolo. Intshukumo yokunyathela igcina uluhlu lokunyakaza kunye namandla e-quadriceps ngaphandle koxinzelelo oluxinzelelweyo. Abasebenzisi abaneentlungu ze-patellofemoral kufuneka bagcine amanqanaba okumelana ephakathi kwaye ukuphakama kwesihlalo kulungiswe ukuze kuvelise ukugoba kwedolo okungama-25-35 degrees ezantsi kwe-pedal.
Zingaphi imizuzu ngeveki ze-cardio engenampembelelo incinci ecetyiswayo?
I-CDC icebisa imizuzu eli-150 yomsebenzi we-aerobic ophakathi veki nganye kwimpilo jikelele. Oku kunokufezekiswa ngeeseshoni zemizuzu engama-30 iintsuku ezintlanu ngeveki kusetyenziswa naluphi na uhlobo loqeqesho olufana nolwe-elliptical, ukukhwela ibhayisekile engashukumiyo, ukurhola ngenqanawa, ukudada, okanye ukuhamba ngokukhawuleza. Ukwahlulahlula iindlela kunciphisa ukudinwa kwemisipha kwaye kuphucula ukunamathela.
Ngaba uqeqesho lwe-elliptical luyakha uxinano lwamathambo?
Uqeqesho lwe-elliptical lubonelela ngesikhuthazo esaneleyo sokuthwala ubunzima ukugcina uxinano lweminerali yamathambo ngokulayisha i-axial malunga nobunzima bomzimba obuphindwe kayi-1.2 ukuya kwi-1.5. Eli nqanaba lokulayisha libonisa ukuguquka kwamathambo ngaphandle komngcipheko wokuqhekeka onxulunyaniswa nemisebenzi enefuthe eliphezulu. Kwabo bane-osteopenia, uqeqesho lwe-elliptical oludibene nokuzilolonga kokumelana lubonelela ngenkxaso epheleleyo yempilo yamathambo.
Ngaba ungenza uqeqesho oluphezulu nge-cardio engenampembelelo ingako?
Ewe. Uqeqesho oluphezulu lwexesha lokuphumla kwizixhobo ezingasebenzi kakuhle luyasebenza kwaye lukhuselekile. Iprotokholi yesampulu kwibhayisekile ejikelezayo okanye engashukumiyo ibandakanya ukubaleka kwemizuzwana engama-30 kwisantya esiphezulu esizinzileyo kulandelwa yimizuzwana engama-60-90 yokupedaling kancinci. Isantya sentliziyo sifikelela kwi-85-95 yepesenti ephezulu ngexesha lomsebenzi ngaphandle kokubeka amalungu kwimpembelelo. Ukusetyenziswa kweoksijini emva kokuzilolonga emva kwe-HIIT engasebenzi kakuhle kufana nokwe-HIIT ebalekayo.
Iingxelo kunye neMithombo yangaphandle
1. Amaziko oLawulo lweZifo kunye nokuThintela— Izikhokelo zeMisebenzi yoMzimba kunye noHlelo lwe-MET
2. Isiseko seArthritis— Iingcebiso zokuzilolonga ezingasebenzi kakuhle kwimpilo yamalungu
3. Ukupapashwa kwezeMpilo eHarvard— Ukuzilolonga kunye nempilo yamalungu: Iingenelo zeCardio engenampembelelo ingako
4. Ikholeji yaseMelika yezonyango zeMidlalo— Ubalo lweMetabolic kunye neZikhokelo zeNkqubo yokuzilolonga
Ixesha leposi: Juni-30-2026