Qinisekisa intliziyo, imiphunga kunye nezihlunu nge-cardio umzimba.
Ukunyamezela ukunyamezela imisebenzi yokuvavanya nokuphucula amandla omzimba wokugcina umthambo osebenza ngamandla, usebenzisa amaqela amakhulu ama-muscle, ngokuhamba kwexesha. Ngethuba lokumodareyitha ukuya kwizinga eliphezulu lokuzivocavoca, iinkqubo zomzimba kunye nokuphefumula-intliziyo nemiphunga-kufuneka ihambise i-fuel kunye ne-oksijini kwimisipha.
Imisebenzi efana nokugijima , ukubhukuda, kunye nebhayisikili kukuphucula ukunyamezela.
Sivame ukuva ifutshane elifutshane elifutshane elithi "cardio" okanye "aerobic".
Unokuva kwakhona le mi sebenzi ebizwa ngokuba ngumzimba we-cardiorespiratory, ukufaneleka kwe-aerobic, ukunyamezela kwe-aerobic, ukunyamezela kwe-cardiopulmonary okanye ukuvuthwa kwe-cardio. Le migaqo ibhekisela kulo lonke uhlobo loqeqesho, apho iinjongo eziphambili kukukhuthaza izinga lentliziyo. Ngokwahlukileyo, ezinye iindlela zokuzilolonga ezifana nokuqeqeshwa koxinzelelo zijolise ngokuyinhloko ukwakha amandla omzimba kunye namathambo. Ukuzivocavoca ezijolise ukuguquguquka nokulinganisela kubalulekile.
Ngaba I-Cardio Exercise Ifuna Kangakanani?
Amaziko e-US for Control and Prevention Prevention recommends both aerobic (cardio) kunye nokunyanzeliswa kwezilwanyana kumaMelika amaninzi. Ngokukodwa, isebe licebisa ukuba abantwana kunye nentsha bafumane ubuncinane imizuzu engama-60 yomsebenzi ngamnye ngosuku, kwaye inkoliso yayo imele ibe yimodareyitha ukuze iqhube umthambo wokusebenza.
Kubantu abadala, i-CDC ibonisa ukuba "abantu abadala kufuneka benze okungenani imizuzu engama-150 (2 iiyure kunye nemizuzu engama-30) ngeveki yokuxininisa ngokulinganiselayo, okanye imizuzu engama-75 (1 iyure kunye nemizuzu eyi-15) ngeveki yomsebenzi owenzela ngamandla umzimba, okanye umxube olinganayo we-intensive-and-vigorous-aerobic activity. "
Kodwa akudingeki ukuba-kwaye ngokwenene akufanele uyenze konke oku kusebenza ngokukhawuleza: "Umsebenzi we-Aerobic kufuneka uyenze kwiziganeko zobuncinane imizuzu eyi-10, kwaye mhlawumbi, kufuneka isasazeke kwiveki yonke," ngokutsho izikhokelo.
Imisebenzi Yokunyamezela Ukunyamezela Unokukwenza Ngabantwana Bakho
Ukugijima, ukubhukuda, kunye nokuhamba ngebhayisikili kwakha ukunyamezela komoya.
Kuyafana nokuhamba ngokukhawuleza nokunyuka izitebhisi. Kodwa ukuba uyayisebenzisa nabaselula, unokufuna ukuguqula i-cardio yakho kwimidlalo. Imisebenzi enjengezi zinto inokukunceda ukuba uqokelele kwaye ujabulele umsebenzi wakho wemihla ngemihla:
- Iimidlalo: Ukuxhatsha ibhola okanye omnye umdlali uhambo olukhulu lwe-cardio. Cinga ibhola yebhola, ibhola yebhokisi, i-lacrosse, ibhola lebhola, i-tennis kunye nemidlalo ye-racquet. Imidlalo yasebusika efana ne-ice skating, i-skiing-crossing, i-snowshoeing kunye ne-draledding ("intaba ehambayo") ifuna ukunyamezela komoya.
- Imidlalo yokudlala: Amanqaku amaninzi eklasi, abathandayo abathandana nabasemuva , ikakhulukazi itekisi (kwiintlobo ezininzi) zidinga ukuhamba ngokubanzi, okuqinisekileyo kukufumana intliziyo yokupompa.
- Ukudansa: Khumbula iiklasi ze-aerobics? Phinda ubambe ikhalori kunye nomculo wakho kunye namafilimu. Ulungelelwano alufunwa; intshukumo yinto ebaluleke kakhulu.
- Ukulinda, ukweqa, kunye nokuqhaqhaqhawula: Phula iintambo kunye ne- hula hoops yokuhamba kwe-cardio esebenzayo kunye neentlobo ezininzi zokuzonwabisa, kodwa inomngeni nemiphunga.