Ukuqhutyelwa kweCardio ekhaya

I-Cardio iyimidlalo apho uqeqeshe intliziyo yokunyamezela ("cardio"), imiphunga kunye nokwandisa ukunyamezela ngokupheleleyo umzimba wonke. Ngexesha elifanayo uqeqesho lwe-cardio luyimfuneko ebalulekileyo yeprogram yokulahlekelwa kwesisindo, kuba ngexesha lezo zinto i-glycogen (ifomathi yokugcina amandla) isitshiswa, kwaye emva kokuphela kwayo kukwazi ukuthetha ngokutyebileyo.

I-cardioversion inokuthi nayiphi na imidlalo esebenzayo: ukugijima, ukubhukuda, ukukwiqa, ukuhamba ngeebhayisikili kunye nokusebenzisa kwiimimulators. Ukuba awunalo ithuba lokuzibandakanya kwiziko lempilo kwiimimemli, okanye ukutyelela amacandelo ezemidlalo, siya kukunceda ukhethe i-cardioversion efanelekileyo ekhaya.

Ukubala

Ukusebenza koqeqesho, ixesha lokuqeqeshwa kwe-cardio kufuneka libe ubuncinane kwi-20-30 imizuzu (ngeli xesha, i-glycogen iyatshiswa), kwaye ingqiqo-ukuya kwiyure. Simele sibale i-pulse, kuba kuphela ngeenombolo ezithile zeentliziyo, uqeqesho luya kuzuza.

Ukuze ulahlekelwe isisindo kwaye utshise amafutha, u-pulse yakho ngexesha le-cardio ekhaya kufuneka lilingane nama-60% ephezulu. Kwaye ukwandisa ukunyamezela kwentliziyo nemiphunga - 70-80%.

Unokubala njani ukulinganisela kwenani lentliziyo?

Kubantu: iminyaka eyi-220

Kubafazi: 214 ubudala

Nangona kunjalo, kubaqalayo, lo mda kufuneka ube ngezantsi kwaye ngexesha le-cardio ukuqeqesha amanqanaba aphezulu esiwahlulayo ngo-1.5.

Ekhaya likaCardio

Ukusebenzisa i-cardio ekhaya, unokuthi ungathenga njani isimulisi kwaye wenze ngaphandle kwayo. Izenzo ezifanelekileyo zokuqeqeshwa kwe-cardio ziya kuba yi-aerobics, tai-bo , ukudansa, iiklasi kwiqonga lesinyathelo. Umgaqo kuphela wokuba uqeqesho lwakho luqalise ngokufudumala, okubandakanya amandla okusebenza, emva koko kufuneka utyonge. Unokugijima kwindawo (kodwa akunakwenzeka ukuba uya kukwazi ukwenza loo mizuzu engama-20) okanye ugxume ngentambo, kuyona nto ibhetele, ukuqhuba ukuqeqeshwa emoyeni omtsha.

Iiklasi ekuseni

Awukwazi ukunikela kusasa kakhulu uxinzelelo entliziyweni, ngenxa yokuba Kwakhona ufuna ixesha lokuvuka. Nangona kunjalo, oku akuthethi ukuba ukuqeqeshwa kwe-cardio ekuseni kusengozini. Ngokuphambene noko, i-20-30 yemizuzu yokuhamba ekuseni iphumelele ngakumbi kunanoma yimuphi omunye umsebenzi, utshisa amafutha, ekubeni yonke i-glycogen sele isetyenziswe ngexesha lokulala.

Ukuphindaphinda kwezifundo

Ekuqaleni, uza kuba nama-3-4 esebenza ngeveki. Ukubuyisela kunye nokukhula kwezihlunu kuyadinga ixesha, oku kukuthi, ngosuku olu-1. Musa ukusebenzisa okungaphezulu kweyure ngexesha, uqeqesho olude (iiyure eziyi-3-4) luyichitha kakhulu umzimba, ngenxa yoko, umzimba olambileyo uya kuqala ukwenza iprotheni kwiimisipha.