Qinisekisa inhliziyo, amaphaphu, nemisipha ngokuzivocavoca kwe-cardio.
Ukuvuthwa kwemisebenzi yokukhuthazela kwe-cardiorespiratory nokuthuthukisa ikhono lomzimba lokusekela ukuvivinya umzimba okunamandla, usebenzisa amaqembu amakhulu ama-muscle, ngokuhamba kwesikhathi. Phakathi nalokhu okulinganiselayo kuya ezingeni eliphakeme lokuzivocavoca, izinhlelo zomzimba zomzimba kanye nokuphefumula-inhliziyo namaphaphu-kufanele unikeze uphethiloli kanye ne-oxygen emisipha.
Imisebenzi efana nokugijima , ukubhukuda, nokuhamba ngebhayisikili kuthuthukisa ukukhuthazela kwe-cardiorespiratory.
Sivame ukuzwa leli gama lisinciphise "i-cardio," noma "i-aerobic" kuphela.
Ungase uzwe lezi zenzo ezibizwa ngokuthi ukuqina komzimba, ukuqina komzimba we-aerobic, ukukhuthazela kwe-aerobic, ukuqina komzimba we-cardiopulmonary noma ukuvuthwa kwe-cardio. La magama abhekisela kulo lonke isigaba sokuzivocavoca, lapho umgomo oyinhloko ukuthuthukisa izinga lenhliziyo. Ngokuphambene nalokho, ezinye izinhlobo zokuzivocavoca ezifana nokuqeqeshwa ukuphikiswa zihlose ngokuyinhloko ukwakha amandla emisipha namathambo. Ukuzivocavoca okukhomba ukuguquguquka nokulinganisela kubalulekile.
Ngingakanani I-Cardio Yokuzivocavoca Ngidinga?
Ama-US Centers for Disease Control and Prevention akhuthaza kokubili i-aerobic (cardio) nokuzivocavoca umzimba kubantu abaningi baseMelika. Ngokucacile, umnyango uncoma ukuthi izingane kanye nentsha zithole okungenani imizuzu engama-60 yomsebenzi nsuku zonke, futhi iningi layo kufanele lilingane ukuze livivinya umzimba.
Kubantu abadala, i-CDC iphakamisa ukuthi "abantu abadala kufanele benze okungenani imizuzu eyi-150 (amahora amabili nemizuzu engu-30) ngesonto lokulinganisela, noma imizuzu engama-75 (ihora le-15 nemizuzu engu-15) ngesonto lomsebenzi omkhulu wokuzikhandla we-aerobic, noma inhlanganisela elinganayo yokusebenza okulinganiselayo-nokuqina okukhulu kwe-aerobic. "
Kodwa akudingeki-futhi empeleni akufanele-wenze konke lokhu okusebenza ngesikhathi esisodwa: "Umsebenzi we-Aerobic kufanele wenziwe ngeziqephu zokungenani imizuzu engu-10, futhi ngokufanele, kufanele usakazeke kulo lonke isonto," ngokusho imihlahlandlela.
Imisebenzi Yokukhuthazela Kwe-Cardiorespiratory Ongayenza Ngezingane Zakho
Ukugijima, ukubhukuda, nokuhamba ngebhayisikili kwakha ukukhuthazela kwe-cardiorespiratory.
Okufanayo kuya ngokuhamba okusheshayo nokukhuphuka izitebhisi. Kodwa uma ufundisa nabasha, ungase ufune ukuguqula umsebenzi wakho we-cardio ibe ngumdlalo. Imisebenzi enjengale ingakusiza kokubili ukuqoqa nokujabulela umsebenzi wakho wansuku zonke:
- Ezemidlalo: Ukuxosha ibhola noma omunye umdlali ukuvivinya umzimba okukhulu. Cabanga nge- kickball , basketball, i-lacrosse, ibhola lezinyawo, i-tennis kanye neminye imidlalo ye-racquet. Imidlalo yasebusika efana ne-ice skating, ukushushuluza ezweni elingenqamuzana, ukukhwabanisa nokukhwabanisa (ingxenye "ehamba phambili") idinga ukukhuthazela kwe-cardiorespiratory.
- Imidlalo yokudlala: Amageyimu amaningi asezindaweni zakudala, amantombazane azintandokazi zasendlini , umaki ikakhulukazi (ngezindlela zawo eziningi) adinga ukugijima okuzungezile, okwenza izinhliziyo zithinte.
- Ukudansa: Khumbula amakilasi aerobics? Buyisa kabusha ikhalori ngomculo wakho namabhayisikobho. Ukulungiswa akudingeki; ukunyakaza yilokho okubaluleke ngempela.
- Ukulindela, ukweqa, nokudonsa phansi: Gwema izintambo ze-jump and hula hoops yokudlala kwe-cardio enomntwana futhi eningi kumnandi, kodwa futhi inselele inhliziyo namaphaphu.