Kawm paub yuav ua li cas aerobics txhawm rau txhawm rau txhawm rau txhawm rau ua kom cov rog ntau ntau thaum tswj cov nqaij ntshiv. Lub ncauj lus ntawm kev koom ua ke cardio thiab kev qhia lub zog tau muaj feem cuam tshuam hauv xyoo tas los no. Hnub no peb yuav qhia koj txog cov lus zais ntawm luv cardio hauv kev tsim lub cev. Nws muaj peev xwm siv lub sijhawm ua haujlwm aerobic ib ntus hauv qhov xwm txheej uas ib txwm tsis coj qhov txiaj ntsig xav tau.
Vim li cas ho tsis ua haujlwm cardio classic ib txwm ua haujlwm?
Ntau lo lus twb tau hais txog kev qhia cardio hauv kev tsim lub cev, tab sis nws tseem tsim nyog txhuam ntawm cov ntsiab lus tseem ceeb:
- Nws yog qhov tsim nyog kom ua kom lub plawv dhia hauv thaj chaw aerobic;
- Kev thauj khoom yuav tsum yog nruab nrab mus rau qhov qis;
- Siv cardio tom qab kev qhia lub zog lossis tom qab sawv los ntawm kev pw tsaug zog thaum insulin qib qis thiab cov khw muag khoom glycogen tau ploj mus.
Los ntawm kev siv cardio, koj tuaj yeem ua kom cov rog rog sai sai thiab tseem ua rau cov ntaub so ntswg insulin rhiab heev. Nws txhua yam suab zoo, tab sis lub cev dhau sijhawm yuav hloov mus rau cardio classical, uas yuav ua rau txo qis kev ua haujlwm tau zoo. Nws tseem yuav tsum nco ntsoov tias nrog nquag, ua haujlwm ib leeg zuj zus, ua kom cov cortisol nrawm dua. Txhawm rau zam qhov no, koj yuav tsum ua cov hauv qab no:
- Thaum tswj hwm tib yam haujlwm, txo cov ntsiab lus calorie ntawm kev noj haus;
- Tswj lub zog muaj nuj nqis ntawm txoj haujlwm kev noj haus, tab sis nce kev tawm dag zog lub cev;
- Pib siv lub sijhawm luv cardio.
Interval Cardio yog dab tsi?
Lub sijhawm luv cardio yog qhov ua kom siab, sib qoj ib ce ntawm kev tawm dag zog. Yooj yim muab, tom qab siv qhov siab, koj nqes mus rau qhov qis siv lossis so tag nrho. Cov sijhawm no nyob ntawm qhov ntev ntawm ob peb feeb mus rau plaub feeb. Peb kuj tseem ceeb qhov txiaj ntsig tseem ceeb ntawm ncua sijhawm cardio dhau classical:
- Ntau cov calories tau hlawv hauv lub sijhawm luv;
- Tom qab cardio load rau lwm hnub, cov metabolism hauv yuav siab;
- Kev sib sau ntawm txiv neej cov tshuaj hormone thiab kev loj hlob hormone tau nrawm dua.
Rau ncua sijhawm cardio, koj tuaj yeem siv tsheb kauj vab qoj ib ce, khiav, caij ski, ua luam dej, thiab lwm yam.
Nta ntawm lub sijhawm luv cardio
Lub plawv dhia siab
Qhov no yog qhov pom tseeb, tab sis nws yuav tsum rov nco qab. Thaum siv lub sijhawm luv cardio, lub plawv dhia tuaj yeem nce mus txog 180 ntaus ib feeb.
Nws yuav siv sijhawm me ntsis los qhia
Kev qoj ib ce aerobic yuav tsis siv sijhawm. Lub sijhawm nruab nrab ntawm cov txheej txheem nrov tshaj plaws yog 15-25 feeb. Nyob rau tib lub sijhawm, koj tsuas yog yuav tsum ua haujlwm nrog siv qhov siab ntawm 2 txog 4 feeb.
Qhov concentration ntawm catecholamines nce
Hauv chav kawm ntawm kev tshawb fawb, nws tau pom tias nrog lub sijhawm luv cardio, cov tshuaj adrenaline thiab norepinephrine ntau ntxiv. Raws li koj paub, cov tshuaj hormones no yog cov hlawv roj zoo heev.
Qhov tso tawm ntawm kev loj hlob hormone tau nrawm dua
Qhov tseeb no tseem tau muaj pov thawj hauv chav tshawb fawb. Twb tau 60 feeb tom qab kev tawm dag zog, qhov siab ntawm somatotropin hauv cov ncauj lus tau nce kwv yees li kaum npaug.
Ua kom lub cev tiv taus ntev
Tom qab tsuas yog ob lub lim tiam ntawm kev qhia, koj qhov kev ua siab ntev tuaj yeem nce ntxiv 10 feem pua. Yog koj siv lub sijhawm ua haujlwm qoj ib ce aerobic ntev dua, koj lub siab ntev yuav nce ntxiv.
Insulin rhiab heev ntawm cov ntaub so ntswg nce
Daim duab no tuaj yeem nce ntxiv 20-60 feem pua, uas tseem ua rau cov txheej txheem ntawm lipolysis nrawm dua.
Piv txwv ntawm Kev Cai Cardio Interval
Tam sim no, ua piv txwv, peb yuav muab ob peb qhov kev cai nrov rau kev ua haujlwm qoj ib ce aerobic. Nws yuav tsum tau hais tias lawv yuav tsum tau siv los ntawm cov kis las uas muaj kev paub dhau los. Ua ntej pib kawm cardio, tsis txhob hnov qab kom sov.
Wingate raws tu qauv
- Kev khiav nrawm nrog qhov siab tshaj plaws siv - 30 vib nas this;
- So - 4 feeb;
- Ua 4 txog 6 qhov kev ncua ntawd.
Dunn raws tu qauv
- Sprint - 8 vib nas this;
- Kev qoj ib ce tsawg - 12 vib nas this;
- Rov ua cov haujlwm no 60 zaug.
Tremblay raws tu qauv
- Sprint - 15 vib nas this;
- Kev qoj ib ce tsawg - 30 vib nas this;
- Rov ua cov sijhawm no 25 zaug.
Yog xav paub ntau ntxiv txog cov txiaj ntsig ntawm ncua sijhawm cardio, saib cov vis dis aus no:
