Umzimba awukhathaleli malunga nokwenzayo, uphendukela kuyo yonke into eyenzeka ngenguqu kwi-pulse - ngoko, ngokuxhomekeka kwisantya senhliziyo emzimbeni, kuqaliswe iinkqubo ezahlukeneyo, kuquka ukutshisa kweoli .
Ukugxotha amafutha atshisayo - oku kukukhathala ukugijima ukusuka ekusebenziseni ukulahleka kwesisindo, i-aerobics ukusuka ekuqeqesheni ukuya kutshisa ioli. Kuxhomekeke kwipilisi oya kuyenza ngexesha loqeqesho. Ngako oko, ungabi lisivila ukuze ukwazi ukutshiza kwakho ngexesha lokunyuka komsebenzi - kunokwenzeka ukuba umsebenzi wakho "ukwandiswa" uthathwa ngumzimba nje "kulula" kwaye awukhokeli ekutshintsheni kwekhadi ngaphakathi.
Unokubala njani i-pulse yokutshisa ioli?
Kukho indlela elula yokubala ukuba i-pulse ifanele ibe yintoni ekuqeqesheni. Ukwenza oku, misela izinga eliphezulu lentliziyo - UMF:
- 220-yobudala = IMF.
Umzekelo: uneminyaka engama-28 ubudala, ngoko:
- 220-28 = 192.
Okokuthi, umda wakho wenqanaba lentliziyo ngexesha loqeqesho kufuneka ube yi-192 beats ngomzuzu, enye ingozi entliziyweni.
Yintoni ekumele ibe yi-pulse ngexesha loqeqesho?
Nangona kunjalo, akukho mzekelo sinokucinga ukuba i-192 beats ngomzuzu iyinto evamile kuyo yonke imizuzu engama-30 eklasi. Enyanisweni, kukho uhlobo "lokwahlula" olusinceda sikhethe i-pulse efanelekileyo ngokuhambelana nokulindela koqeqesho:
- Ummandla ofudumeleyo ngumthwalo olula, omele ube ngu-50-60% we-MUF;
- Ummandla wendawo yindawo efanelekileyo yokutshisa amafutha, ngowama-60-70% we-MUF;
- Ummandla we-Aerobic - ukhuthaza ukunyamezela kwenhliziyo, 70-80% ye-MCH;
- Ummandla wokunyamezela u-80-90% we-MUF, oku kuluphawu lobudlelwane obuphakathi kobutha nokuphefumula, oko kukuthi, ngenxa yesantya esiphezulu sokuphefumula, izinga lokunyuka kwamagalelo landa kwaye inkqubo yokuphefumula iyaqhubeka;
- Indawo ebomvu - 90-95% ye-MUF, inobungozi kwimpilo, ngoko kuyavunyelwa kuphela ngexesha elifutshane.
Isimo sengqondo sokujonga i-pulse asiyi kukwandisa kuphela umkhiqizo wokuqeqesha kwakho, kodwa ugcine impilo yakho.