Ukuqeqeshwa kwe-Cardio, okwaziwa nangokuthi ukuzivocavoca kwe-aerobic, kungenye yezindlela ezivame kakhulu zokuzivocavoca.Kuchazwa njenganoma yiluphi uhlobo lokuzivocavoca oluqeqesha ngokukhethekile inhliziyo namaphaphu.
Ukufaka i-cardio emisebenzini yakho yansuku zonke kungase kube enye yezindlela eziphumelela kakhulu zokuthuthukisa ukushiswa kwamafutha.Isibonelo, ukubuyekezwa kwezifundo ezingu-16 kwathola ukuthi lapho abantu benza umsebenzi wokuvivinya umzimba kakhulu, balahlekelwa amafutha amaningi esiswini.
Olunye ucwaningo luye lwathola ukuthi ukuvivinya umzimba kwe-aerobic kungakhuphula imisipha futhi kunciphise amafutha esisu, umjikelezo wokhalo, namafutha omzimba.Ucwaningo oluningi lutusa imizuzu eyi-150-300 yokukhanya ukuya kokuzivocavoca ngamandla ngesonto, noma cishe imizuzu engama-20-40 yokuzivocavoca kwe-aerobic ngosuku.Ukugijima, ukuhamba, ukuhamba ngebhayisikili, nokubhukuda kuyizibonelo ezimbalwa zokuzivocavoca kwe-cardio ezingakusiza ushise amafutha futhi uqale ukuncipha.
Olunye uhlobo lwe-cardio lubizwa nge-HIIT cardio.Lena iseshini yokuqeqeshwa kwesikhawu esiphezulu.Lena inhlanganisela yokunyakaza okusheshayo kanye nezikhathi zokululama ezimfushane ukuze unyuse izinga lokushaya kwenhliziyo yakho.
Olunye ucwaningo lwathola ukuthi izinsizwa ezenza imizuzu engu-20 i-HIIT izikhathi ezi-3 ngesonto zilahlekelwe isilinganiso esingu-12kg wamafutha omzimba emasontweni angu-12, ngisho noma kungekho zinguquko ezengeziwe ekudleni noma endleleni yokuphila.
Ngokocwaningo oluthile, ukwenza i-HIIT kungasiza abantu bashise amakholori afika ku-30% ngaphezulu ngesikhathi esifanayo uma kuqhathaniswa nezinye izinhlobo zokuzivocavoca, njengokuhamba ngebhayisikili noma ukugijima.Uma ufuna nje ukuqala nge-HIIT, zama ukushintshanisa ukuhamba nokugijima noma ukugijima imizuzwana engu-30.Ungakwazi futhi ukushintsha phakathi kokuzivocavoca okufana nama-Burpees, ama-push-ups, noma ama-squats, ukuthatha ikhefu elifushane phakathi.
Isikhathi sokuthumela: May-05-2022