Yog vim li cas koj yuav tsum tsis txhob tsis quav ntsej tsawg-siv cardio

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Thaum peb tau nqa mus nrog kev siv lub sijhawm ua haujlwm siab, peb feem ntau tsis quav ntsej cov qauv cardio workouts. Vim li cas peb thiaj li yuav tsum muaj qee zaus suav nrog hom kev tawm dag zog no hauv peb lub sijhawm, cov kws tshaj lij los ntawm thoob ntiaj teb kev sib koom tes ntawm cov koom haum ncaws pob Equinox yuav qhia.

Kev siv lub sijhawm luv luv ua rau muaj txiaj ntsig zoo rau koj qhov kev ua kis las, txawm tias koj yuav tsum tau ua haujlwm ib nrab. Qhov no yog raws nraim li qhov kev tshawb fawb Danish tau qhia, uas tau taug qab 7 lub lis piam ntawm kev npaj rau kev sib tw 5K, uas yuav tsum suav nrog lub sijhawm.

Raws li qhov tshwm sim, muaj kev npau taws rau luv luv, tab sis muaj txiaj ntsig zoo heev ntawm kev tawm dag zog, vim nws txuag sijhawm ntau thiab muab cov txiaj ntsig xav tau. Thiab lawv qhov opposite - tsawg-siv cardio - twb tsis nco qab lawm thiab muab tso rau hauv lub txee dai khaub ncaws saum txee. Tab sis nws puas tsim nyog? Tom qab tag nrho, txhua hom kev ua si lub cev muaj nws tus kheej zoo.

Adas Duthie, Tus Kws Qhia Qib 4 ntawm Equinox System, ntseeg tias yog ib tus neeg qhia koj tias tus qauv cardio tsis ua haujlwm zoo, nws tsuas yog sim muag koj phau ntawv. Yog lawm, qhov kev cob qhia no yuav tsis pab koj sai sai nce cov leeg nqaij lossis ua kom muaj zog, tab sis nws yuav pab tau koj kom nqus tau lwm yam, zoo sib xws.

Cov txiaj ntsig ntawm low-intensity cardio

1. Koj ua kom koj cov ntshav txaus. Endurance ua hauj lwm nkoos sab laug ventricle ntawm lub plawv, uas tso ntshav mus rau tag nrho lub cev kom nws muaj zog. Ntawd yog, ntau cov pa oxygen yuav ntws mus rau cov khoom nruab nrog cev thiab cov ntaub so ntswg tseem ceeb hauv kev cob qhia. Qhov no yuav muaj txiaj ntsig zoo tsis yog rau kev ua kis las xwb, tab sis kuj rau cov xwm txheej ntawm lub cev.

2. Lub efficiency ntawm oxygen assimilation yog nce. Nws tsis yog hais txog kev nce cov pa oxygen nkag mus rau hauv peb lub cev, tab sis qhov tseeb tias nws tau zoo dua absorbed los ntawm cov ntaub so ntswg. Qhov no yog vim qhov tseeb hais tias hom kev cob qhia no nce qhov ntom ntawm capillaries, uas yog cov channel rau cov ntshav muab rau hauv nruab nrog cev thiab cov ntaub so ntswg. Uas yog, nyob rau hauv no txoj kev peb nthuav peb cov pa oxygen xa network.

3. Cov leeg nqaij rov qab nrawm dua. Kev siv zog siab cardio yuav txhawb koj cov metabolism thiab, vim li ntawd, nce cov lactic acid molecules uas ua rau cov leeg mob thiab qaug zog. Tsawg-siv cardio, nyob rau hauv sib piv, pab cov nqaij ntshiv los ntawm kev ua kom cov ntshav khiav mus rau cov ntaub so ntswg puas, uas ib txhij nqa oxygen thiab ntws tawm cov byproducts.

Ua haujlwm "ntawm qis revs" tso cai rau koj ntxuav lub cev sai dua yog tias koj so ntawm kev cob qhia rau 1-2 hnub. Rov qab jogging los yog tsis tu ncua-rau-nruab nrab siv cardio workouts tuaj yeem pab txo cov leeg mob.

4. Cov kev tawm dag zog no npaj koj rau kev tawm dag zog tom ntej. Kev cob qhia siab siv cardio xav tau adenosine triphosphate (ATP) molecules, uas cov leeg yuav tsum tau cog lus. Nws yog koj lub hauv paus ntawm lub zog, thiab txhua qhov kev sib tham ib ntus depletes nws. Tsawg siv cardio ua haujlwm los ntxiv cov tsev thaiv thiab cov enzymes xav tau los tsim cov leeg nqaij muaj zog dua. Qhov no txhais tau tias koj tuaj yeem ua rau qhov siab tshiab hauv koj qhov kev ua haujlwm ib ntus tom ntej yog tias koj siv sijhawm los ua cov kev tawm dag zog rov qab es tsis txhob so kom tiav.

Yuav ua li cas integrate low-intensity cardio rau hauv koj workout lub sij hawm tsis nkim sij hawm

Koj tsis tas yuav siv sijhawm ntau los ua qhov kev tawm dag zog zoo li no. Thaum mus txog qhov muaj tswv yim, cov sijhawm luv luv tuaj yeem xyaum txhua hnub: 20-feeb dhia, caij tsheb kauj vab, lossis txawm tias taug kev nrawm yuav txaus los pib cov txheej txheem rov qab.

Yuav kom tau txais txiaj ntsig zoo tshaj plaws ntawm nws, nws tsim nyog npaj macrocycles, uas yog, ntev dua, siv zog qis cardio workouts. Lub sijhawm ua haujlwm txhua lub limtiam rau qhov nruab nrab cov neeg ncaws pob ncaws pob yuav zoo li no:

• Hnub Monday, Wednesday, Friday - kev siv zog ua haujlwm siab;
• Hnub Thursday, hnub Saturday - tsawg-siv rov qab cardio.

Sim ua raws li lub sijhawm no rau 4-6 lub lis piam, thiab nco ntsoov khaws daim ntawv teev npe kom koj tuaj yeem sib piv cov txiaj ntsig ua ntej thiab tom qab lub sijhawm tshiab tau qhia.