Kuchita masewera olimbitsa thupi kungathandize kwambiri anthu omwe ali ndi matenda a shuga , otchedwa cardio training kapena aerobic zochita masewera olimbitsa thupi, amachititsa kuti mtima wa munthu ukhale wotsika kwambiri kusiyana ndi chiwerengero cha anthu onse. Kuchita masewera olimbitsa thupi kungathandize kutentha kwa shuga m'thupi komanso kuchepetsa kuteteza insulini , zomwe zimathandiza kuti matenda a shuga akhale abwino.
Khalidwe labwino lochita masewera olimbitsa thupi limakhala ndi zotsatira zabwino zokhudzana ndi thanzi, monga:
- Kupititsa patsogolo mphamvu ya minofu
- Kuchepetsa mafuta a thupi
- Kuwonjezeka kwa magetsi
- Kuthetsa magazi
- Kuwonjezeka kwa mlingo wa cholesterol wabwino
- Kuchepetsa chiopsezo cha matenda a mitsempha yamatenda
- Kulimbitsa mtima
- Kupititsa patsogolo kuyendetsa shuga m'magazi
- Kupititsa patsogolo kuyendayenda
Mbali yofunika kwambiri ya kachitidwe ka cardio ingakhalenso yovuta kwambiri kukwaniritsa, ndiko kuti, nthawi zonse. Maphunziro apamwamba a maphunziro a cardio amadziwika pamene wina amatha masiku ambiri a sabata. Izi ndizo chifukwa zotsatira za ntchitoyi sizitha, ngakhale zili zochepa. Mwachitsanzo, kafukufuku wochokera ku yunivesite ya Duke akusonyeza kuti ngati ntchitoyi ikuchitika nthawi zonse, ndiye kuti ikhoza kuthandizira kwambiri thupi kuti likhazikitse shuga la magazi, koma ngati ntchitoyi imangokhala kamodzi, zotsatira zake zimatha pafupifupi tsiku limodzi .
Kuda nkhawa kwa anthu omwe ali ndi shuga
Monga nthawi zonse, anthu omwe ali ndi matenda a shuga ayenera kuonetsetsa kuti ogwira ntchito zawo zaumoyo adziwe bwino chilichonse chimene chingakhudze thanzi lawo.
Kuchita masewera olimbitsa thupi, makamaka, kugwera mu gawo ili. Kambiranani ndi dokotala wanu za mtundu wa masewero olimbitsa thupi, ndipo onetsetsani kuti mukukambirana mafunso kapena nkhawa zomwe zimabwera pamene pulogalamu yanu ikupita.
Anthu omwe ali ndi matenda a shuga ayenera kusamala kwambiri pa nthawi ya masewera olimbitsa thupi. Bungwe la American Diabetes Association limagwiritsa ntchito kugwiritsa ntchito silika gel kapena midsoles mpweya komanso polyester kapena thonje-polyester masokosi kuti ateteze mabelters ndi kuuma mapazi.
A Cardio Training Program
Pulogalamu yamaphunziro a cardio imafuna kuwonjezera mphamvu ya kupuma komanso kusintha thanzi labwino. Ntchito ya Cardio imapangitsa mtima kugunda mofulumira, ndikumveka, ndipo umakhudza magulu akuluakulu a minofu, monga miyendo. Kawirikawiri, pulogalamuyo idzayambira pamtunda wina, ndipo idzawonjezeka pang'onopang'ono pamene chipiriro chimamangidwa.
Mitundu yambiri ya masewera olimbitsa thupi angathe kugawidwa monga zojambula pamtima, kuphatikizapo:
- Kuthamanga kapena kuthamanga
- Kuyenda kapena kuyenda
- Bicycle
- Pogwiritsa ntchito masitepe kapena makina opangira
- Kuchokera kumtunda kwa dziko lapansi
- Kupalasa
- Kuvina
- Kusambira
Momwe munthu angakhalire pulogalamu yake yogwiritsira ntchito ntchito idzadalira zosiyana zaumwini zokhudzana ndi thanzi labwino komanso thanzi labwino. Chifukwa chakuti anthu omwe ali ndi matenda a shuga nthawi zambiri amavutika ndi thanzi labwino, ndikofunikira kulankhula ndi dokotala kapena wothandizira zaumoyo musanayambe maphunziro a cardio.
Mapulogalamu ochuluka a zojambula pamtima amatha kufotokoza momwe angagwiritsire ntchito nthawi yayitali, motalika bwanji, komanso momwe akuvutikira. Kawirikawiri kugwira ntchito kumaphatikizapo nthawi yochepa yochita masewera olimbitsa thupi, potsatira nthawi yochita masewera olimbitsa thupi. Gulu lachipatala lingathandize kuthandizira bwino ntchito ya munthu. Ophunzitsira okha amathandizanso kukhazikitsa pulogalamu, ndipo ma gym ambiri amapereka chithandizochi.
Kupeza ndi kusunga chiwerengero cha mtima wapamwamba kuposa chizoloŵezi cha mtima ndi cholinga chachikulu cha mtima wogwira ntchito. Anthu osiyana ali ndi malingaliro osiyana siyana a "mtima" ndipo amafuna kusunga maulendo awo kwa nthawi yaitali. Owonetsetsa pamtima amatha kuwunikira, kapena pali njira zina zomwe mungadziwire ngati msinkhu woyenera wa masewera olimbitsa thupi watha. Dokotala kapena wothandizira zaumoyo angathe kuthandizira ndi izi.
Zinthu za Cardio Workout
Pali magawo anayi a ntchito yopangira mavitamini:
- Gawo 1: Kutentha (5-10 Mphindi): Cholinga ndikuthamanga mtima mpaka pafupifupi 50 mpaka 60% ya chiwopsezo.
- Gawo 2: Kutambasula (5-10 Mphindi): Kutambasula minofu kumathandiza kupeŵa kuvulaza ndi kuwakonzekera ntchito zina zovuta.
- Gawo 3: Ntchito (30-40 Mphindi): Iyi ndiyo ntchito yaikulu. Nthawi zimasiyana malinga ndi msinkhu wa thupi.
- Gawo 4: Cooldown (5-10 Mphindi): Nthawi yomwe mtima umayambiranso kukula.
Kunyumba Kapena Kulimbitsa Thupi?
Dokotala atapereka zoyenera kuti ayambe maphunziro a cardio, ndi nthawi yofufuzira zosankha zosiyana. Zingakhale zosavuta kuyamba pa masewera olimbitsa thupi kumene antchito angathe kufotokozera makina opanga mafilimu ndikuthandizira kukhazikitsa pulogalamu yomwe ili yoyenera payekha.
Mukalowetsa masewera olimbitsa thupi, funsani mafunso poyamba. Dziwani ngati antchitowa akuvomerezedwa ndi American College of Sports Medicine. Funsani zomwe ali nazo pakugwira ntchito ndi makasitomala omwe ali ndi shuga. Komanso, onani ngati masewero olimbitsa thupi akupereka chiyero cha mayesero. Masewera ambiri amapereka tsiku laulere kapena sabata laulere kapena zambiri kuti ayese malo awo.
Kwa anthu ena, zimakhala zophweka kugwira ntchito yokha. Kuyenda ndi kuyenda ndi machitidwe abwino aerobic. Kuphunzitsa ndi mnzanuyo kungathandize ngati cholinga chikuyamba kutha.
Kupeza zambiri
Malo abwino kwambiri kuti mudziwe zambiri zokhudza cardio worksouts ndikulankhula ndi gulu lanu lachipatala. Afunseni mtundu wa masewero olimbitsa thupi komanso momwe mungakhalire wabwino kwambiri pazofuna zanu.
Anthu atsopano ku ntchito ya aerobic akhoza kupeza zothandiza kuyang'ana "Cardio for Beginners" kapena kuganizira kugwira ntchito ndi wophunzitsa kapena wodwala zakuthupi poyamba. Ophunzira awa akhoza kukuthandizani kuphunzira mfundo zoyenerera za ntchitoyo, kudziwa ndi kuyang'ana momwe mumayendera mtima wanu, ndikukonzekera dongosolo lonse.
> Zotsatira:
> "Kuthamanga kwa Aerobic: Kodi Mphindi 30 Tsiku Limatha Kuchita?" MayoClinic.com 2007. Mayo Foundation for Education and Research.
> Chigwirizano cha ku America cha shuga. "Ntchito Yathu / Kuchita Zochita ndi Shuga." Chisamaliro cha Shuga 27 (2004): S58-S62.
> Duke University. "Kuchita Masewera Olimbitsa thupi Kwambiri Kumathandiza Mphamvu za Thupi Kuti Zigwiritse Ntchito Magazi Zakudya." Dukenews.duke.edu. 14 Feb. 2002. University University of News & Communications.
> Kelley GA ndi KS Kelley. "Zotsatira za Kuthamanga Kwambiri kwa Aerobic pa Lipids ndi Lipoproteins M'zinthu Zachikulu Zomwe Zili ndi Mtundu Wachiwiri wa Shuga: Meta-Kufufuza kwa Zowonongeka Zowonongeka." Public Health 121 (2007): 643-55.
> Taylor, JD "Zotsatira za Mphamvu Yophunzitsidwa ndi Mphamvu ya Aerobic Pulogalamu ya Muscular Power ndi Aerobic Capacity kwa Anthu Amene Ali ndi Mtundu Wachiwiri wa Shuga." J Strength Res Res. 21 (2007): 824-830.