Boholo ba cardio
Litaba
Haeba esale u latela lenaneo la rona la cardio likhoeling tse peli tse fetileng, u se u ntse u tšoere linotlolo tsa ho chesa likhalori tse ngata ntle le boiteko bo fokolang. Likarolong tsa April le Mots'eanong tsa lenaneo lena le tsoelang pele le hlophisitsoeng ke Tom Wells, P.E.D., FASCM, u thehile setsi sa mafura se chesang mafura mme oa eketsa matla a pelo le methapo (ka hona, bokhoni ba hau ba ho thunya lik'halori) ka merero ea rona ea ho ikoetlisa. U boetse u kentse tšebetso ea hau ea boikoetliso ka keketseho e bonolo lenaneong la mesebetsi ea letsatsi le letsatsi eo u e etsang - u chesa likhalori tse ka bang 850 tse eketsehileng beke le beke u sa sebetse.
Khoeling ena, o tla etsa phetoho e 'ngoe e poteletseng melaong ea hau ea boikoetliso ho hlahisa litholoana tse ntle, o tsepamisitse maikutlo ho matlafatseng mamello le matla a mmele o tlase bakeng sa ho chesa likhalori tse phahameng le ho feta ka boiteko bo sa bonahaleng. U tla 'ne u tsoele pele ho etsa mesebetsi eo u e etsang ea bophelo ba letsatsi le leng le le leng, u boele u bue ka motsamao oo lilemo tse bonolo tsa lengolo-tsoibila, ho khanna le ho hlatsoetsa lijana li u utsoelitseng tsona. Ke khatello ea hau ea ho qetela ea pelo, ka hona, nka khoeli e le 'ngoe ea ho phatloha ha matla, ho matlafatsa matla le ho chesa likhalori tse ngata.
LEANO
E sebetsa joang
Joalo ka likhoeling tse peli tse fetileng, u tla etsa mefuta e meraro ea boikoetliso lenaneong lena, e ntlafalitsoeng ho tsoa ho "thupelo ea litsamaiso" e tsoelang pele e qapiloeng ke setsebi sa boikoetliso ba 'mele Jack Daniels, Ph.D. Morero o hlalositsoe Khalendareng ea Cardio le Keyout ea Boikoetliso maqepheng a latelang. (Tlhokomeliso: Haeba u hlotsoe likhoeli tse peli tse fetileng, ka kopo phethela merero e 'meli pele u hatela pele ho ena. lokisa matla). U tla ba le letsatsi le le leng beke le beke, hammoho le matsatsi a Lifestyle ao u tla chesa likhalori ka mesebetsi ea letsatsi le letsatsi.
Iphuthumatsa
Qala ho ikoetlisa ka metsotso e 5 ho isa ho e 10 ea ketsahalo e bobebe ea pelo, joalo ka ho tsamaea ha bonolo, kapele.
Theola maikutlo
Etsa bonnete ba hore o phethela boikoetliso bo bong le bo bong ka nako e otlollang. Otlolla lihlopha tsohle tsa hau tse kholo tsa mesifa, u li tšoare ka metsotsoana e 15-30 u sa otlolle.
Likhetho tsa ba qalang
Haeba u na le bothata ba ho etsa linako tse matla tsa Endurance Booster le Power Blaster, theola RPE (sheba chate e ka tlase) mosebetsing o mong le o mong ka ntlha e le 'ngoe; fokotsa bolelele ba linako tsa mosebetsi; kapa, eketsa bolelele ba linako tse ling kaofela.
Khetho e tsoetseng pele
Kenya karohano e le 'ngoe kapa tse peli ho ikoetlisa ha Power Blaster, u etsa metsotso e 2-4 ho RPE 8-9 le palo e lekanang ea metsotso ho RPE 5-6.
Matla
Etsa likarolo tse peli tsa matla a mmele ka beke matsatsing a mabeli ao u ikoetlisang ka 'ona ka pelo, joalo ka ha ho hlalositsoe ho "Supersculpt' Mele oa Hau." EKETSA INLINE LINK HO ENA
RETE YA BOITEKO BO BONANG (RPE)
Sebelisa sekala sa RPE ho lekanya matla a nako ea hau ea boikoetliso. Mona ke kamoo mekhahlelo e mene e hlalosoang.
RPE 3-4 Ho bonolo ho lekanyetsa; o lokela ho tseba ho boloka boemo bona mme o tsoele pele ka moqoqo ka boiteko bo fokolang.
RPE 5-6 e itekanetseng; o ka boloka boemo bona mme oa ba le moqoqo ka boiteko bo itseng.
RPE 7-8 Ho thata; ho boloka boemo bona le ho qoqa ho hloka boiteko bo boholo.
RPE 8-9 Boiteko ba tlhoro; u ke ke ua khona ho boloka boemo bona ho feta metsotso e 3-4; libaka tse sa bueng.
CARDIO KHALENDE
June 1: MOKHOA OA BOPHELO
La 2 Phuptjane: PULA EA MATLA
La 3 Phuptjane: PHELA
La 4 Phuptjane: TLOA
La 5 Phuptjane: MOAHI OA MOTHEO
La 6 Phuptjane: MOKHOA OA BOPHELO
La 7 Phuptjane: PHELA
La 8 Phuptjane: MAMELLO BOOSTER
La 9 Phuptjane: MOKHOA OA BOPHELO
La 10 Phuptjane: PULA EA MATLA
La 11 Phuptjane: PHELA
La 12 Phuptjane: TSOANG
La 13 Phuptjane: BASE BUILDER
La 14 Phuptjane: MOKHOA OA BOPHELO
La 15 Phuptjane: POWER BLASTER
La 16 Phuptjane: PHELA
La 17 Phuptjane: BASE SEakhi
La 18 Phuptjane: PHELA
La 19 Phuptjane: POWER BLASTER
La 20 Phuptjane: MOKHOA OA BOPHELO
La 21 Phuptjane
La 22 Phuptjane: MAMELLO BOOSTER
La 23 Phuptjane: PHELA
La 24 Phuptjane: POWER BLASTER
La 25 Phuptjane: PHELA
La 26 Phuptjane: TSOANG
La 27 Phuptjane: MOKHOA OA BASE
La 28 Phuptjane: MOKHOA OA BOPHELO
La 29 Phuptjane: PULA EA MATLA
La 30 Phuptjane: PHELA
SEHLOOHO SEBETSA
MOTHEO MOAHI
Kajeno, chesa lik'hilojule tse ngata ho etsa mosebetsi o tsitsitseng ho haha setsi sa hau sa boikoetliso ba 'mele. Etsa metsotso e 35-45 ho matha, ho tsamaea, ho hata kapa mofuta ofe kapa ofe oa ts'ebetso e tsoelang pele ho RPE 5-6 (sheba chate ea RPE e ka tlase). Likhalori tse chesitsoeng: 300-385**
MAMELLO MOHLOMI
Kajeno, etsa nako e telele ea mosebetsi o matla haholo, ho ntlafatsa bokhoni ba hau ba ho boloka boemo bo thata ba boikoetliso e le hore u ka chesa lik'hilojule tse ngata ha u ikoetlisa ka boiteko bo sa bonahaleng. Etsa mekhahlelo e 'meli ea metsotso e 10 ho RPE 7-8, e arotsoe ke motsotso o le mong oa "ho sebetsa" (ho bolelang hore e ntse e le phephetso) ho RPE 5-6, bakeng sa boikoetliso ba metsotso e 21. Li-calories li chesitsoe: 270
MATLA SEBATA
Khatiso ea khoeli ena ke ho ntlafatsa matla a hau a ho lula mesebetsing ea hau le ho fa mmele oa hau o tlase matlafatso. Ka linako tse ling tsa metsotso e 2 ho isa ho e 4 ho RPE 8-9 ka nako ea "ho sebetsa" ea ho hlaphoheloa ea bolelele bo lekanang ho RPE 5-6 bakeng sa nako eohle ea ho ikoetlisa ea metsotso e 30. Li-calories li chesitsoe: 340
BOPHELO
Kajeno, ikoetlise ka mokhoa oa bophelo. Khoeling e fetileng, o lekile mehato e 11 000 ka letsatsi; khoeling ena, thunya bakeng sa mehato ea 12,000 ka letsatsi. Mehopolo e meng mabapi le hore na: Hlatsoa koloi ea hau, tsamaea le basebetsi-'moho le uena ho ea lijong tsa mots'eare, hlophisa thepa ea hau bocha. (Bakeng sa mehopolo e meng, bona merero ea Cardio ea Mmesa le Mots'eanong. * * Ho boloka mohato oa mehato ea hau, sebelisa pedometer kapa boloka lethathamo la liketsahalo. (Nako le nako ha u etsa ketsahalo ea metsotso e 5, iphe ntlha. Ikemisetse ho fumana lintlha tse ka bang 24 lebokoseng la hau letsatsi le leng le le leng la bophelo.) Likhalori tse chesitsoeng: 325
**Likhakanyo tsa lik'halori li thehiloe ho mosali ea boima ba lik'hilograma tse 140.
Sheba sesebelisoa sa rona sa lik'halori tse chesang ho fumana hore na u ntse u ea joang lijong tsa hau tse nepahetseng le moralo oa boikoetliso!