Kutsvaga kukuru:Kurovedza muviri nemwoyo kunobatsira zvishoma pakurwa kwemwoyo, kwakafanana nemitambo yekumhanya kana kusvetuka ukuwo kuchideredza simba rekubatana nemapfupa ne40-60 muzana. Izvi zvinodaro nekuti tsoka dzinoramba dzakabata pasi kana puratifomu yemidziyo panguva yese yekufamba, zvichibvisa kukwira kwesimba remuviri rinokonzereswa panguva yekurohwa kwechitsitsinho pakumhanya.
Sarudzo dzakanakisisa dzakarongwa zvichienderana nemutoro wejoint:Kushambira (mutoro wakaderera) → kukwira bhasikoro netsoka → kukwira bhasikoro wakamira → kurovedza muviri kwakatenderera → kufamba → kukwasva. Sarudzo dzose nhanhatu dzinoenderana nemirairo yeCDC yekurovedza muviri zvine mwero.
Rudzi rwemacalorie:Munhu ane huremu hwemapaunzi 155 anopisa macalorie 200-350 pamaminitsi makumi matatu zvichienderana nemaitiro uye simba raanoshandisa.
Chii Chinoita Kuti Kurovedza Mwoyo Kwemwoyo Kuve Nesimba Rishoma?
Kurovedza muviri kunoreva simba rinopfuudzwa kuburikidza nemapfupa kana muviri wasangana nechinhu pamusoro.Kurovedza muviri zvishomaBvisa kana kuderedza chikamu chekumhara chinoburitsa masimba ekurovera. Mabasa apo tsoka imwe chete inoramba yakabatana nepasi kana pamusoro pechitsigiro nguva dzose anofanirwa kunge ari ekurovera kwakaderera. Kumhanya kunoburitsa huremu hwemuviri hwakapetwa kaviri kusvika katatu nehafu mukurema kwemuviri pasi pesimba rekuita panguva yega yega yekurova chitsitsinho. Dzimwe nzira dzekuderedza kurovera kwakaderera dzinoderedza izvi kusvika pa1.0 kusvika ku1.5 kurema kwemuviri.
Musiyano uripo pakati pesimba shoma nesimba shoma wakakosha. Simba shoma rinotsanangura kupfuudzwa kwesimba kuburikidza nemajoini. Simba shoma rinotsanangura kudiwa kwemwoyo. Kurovedza muviri kusingakuvadzi kunogona kuva nesimba guru—chikamu che elliptical pakudzivirira kwakanyanya kunosimudzira kurova kwemoyo kusvika pakurova kwe150-170 paminiti pasina kuwedzera kushushikana. Kupatsanurwa uku kunoita kuticardio inobatsira pamwe cheteinowanikwa pamatanho ese ekurovedza muviri.
Zvinoenderana neNheyo yeArthritis, maekisesaizi asinganyanyi kukuvadza anoderedza marwadzo emajoini ne25-40 muzana kune vanhu vane osteoarthritis ukuwo achivandudza kufamba kwemuviri. Kudzikira kwezviratidzo zvekuzvimba mushure mekuita mabasa asinganyanyi kukuvadza kunotsigira hutano hwekaroti uye kufamba kwemvura mumasero.
Kudzidziswa kweElliptical: Kurovedza muviri wese neCardio isina simba
Matambi e elliptical anogadzira masimba ekuita kwepasi anosvika 1.2 kusvika 1.5 yakapetwa nehuremu hwemuviri, inenge chikamu chimwe muzvitatu chesimba rinogadzirwa panguva yekumhanya.Nzvimbo dzeKudzora neKudzivirira Zvirwere, kurovedza muviri kweelliptical kunofanirwa kuitwa sechiito chepakati-simba chine huwandu hwe3-5 hwe metabolic equivalent kana chikaitwa panzvimbo dzakajairwa dzekudzivirira. Kusavapo kwechikamu chekumhara kunodzivirira majoini ebvi, hudyu, nemakumbo kubva mukumanikidzwa.
Kufamba kwe elliptical kunobata makumbo emakumbo, makumbo emhasuru, makumbo emhasuru, uye makumbo emombe kuburikidza nemuviri wepasi ukuwo mibato inofamba ichitora chipfuva, musana, nemaoko. Kubatanidzwa kwetsandanyama kunosvika 80 muzana yetsandanyama dzemapfupa, zvichiita kuti kurovedza muviri kwe elliptical kuve imwe yenzira dzinoshanda zvishoma dzekugadzirisa tsinga dzemwoyo netsandanyama panguva imwe chete.
Magadzirirwo emotokari yepamberi anoisa vhiri rekufambisa mberi pamberi pemushandisi, zvichiita kuti rive refu refu remamita 5.5 kusvika 6.5 uye nzira yekufamba inotsvedza kumusoro. Mavhiri ekufambisa kumashure anoisa vhiri rekufambisa kumashure kwemushandisi, achiwedzera hurefu hwevhiri kusvika pamamita 6.5 kusvika 8 netsoka dzakatsetseka uye dzakasununguka. Magadzirirwo ese ari maviri anopa mabhenefiti akaenzana emwoyo. Kuti uwane sarudzo dze elliptical dzakakodzera kushandiswa kumba uye kushandiswa kwepakati pebhizinesi, ona pejiMutsetse wevatambi veTaikee ellipticals.
Kutasva Bhasikoro Zvisingachinji: Kugadzirisa Mwoyo Neropa Zvisina Kukanganisa
Kufamba nebhasikoro usingachinji hakuna zvakunokanganisa nekuti huremu hwemuviri hunotsigirwa zvizere nechigaro. Hapana mutoro we axial unopfuura nemumusana, muchiuno, mumabvi, kana muzviziso panguva yekufamba netsoka.Kuburitswa Kwehutano muHarvardinoshuma kuti munhu ane huremu hwemapaunzi 155 anopisa macalorie 260-300 mukati memaminitsi makumi matatu ekufamba nebhasikoro zvine mwero, zvichienzanisa kudzidziswa kwe elliptical mu caloric output ukuwo zvichibvisa zvachose masimba ekurovera.
Mabhasikoro akamira akamira anoisa mushandisi panzvimbo yakakombamira mberi sezvakaita kutasva bhasikoro rekunze, zvichibatsira kusimbisa dumbu kuti ritsigire chiuno. Mabhasikoro akarara anopa nzvimbo yekugara yakarara pasi nerutsigiro rwemusana, zvichiita kuti asvike kune vashandisi vane matambudziko emusana wepazasi kana kuti vane miganho yekuenzana. Kutasva bhasikoro rakarara kunopisa macalorie mashoma ne10-15 muzana kana munhu achiedza nesimba nekuda kwekudzikira kwekushanda kwemhasuru dzemuviri, kunyange zvazvo vashandisi vanowanzobhadhara nekuwedzera nguva yekurovedza muviri.
Masisitimu ekudzivirira magineti pamabhasikoro asingachinji anopa kushushikana kunogara kuripo kuburikidza nekubhureka kwemagetsi, asingade kubatana kwepad uye achiburitsa ruzha rusina basa. Mabhasikoro ekudzivirira mhepo anowedzera kusimba zvakaenzana nekushanda nesimba, zvichigadzira nzira yechisikigo yekupa mhinduro dzenguva dzakasimba. Bhasikoro remagetsi rakamira uye bhasikoro remagnetic rakagara kubva kuTAIKEE rinopa mazinga masere ekudzivirira akakodzera zvirongwa zvekudzidzira zvinofambira mberi.
Kukwasva: Kukanganisa Kushoma Uye Kudiwa Kwemacalorie Akawanda
Michina yekukwasva inoita kuti muviri wese unyatsogadzikana zvishoma kana munhu akagara pasi. Chigaro chinotsvedza nepaburi apo makumbo anodzosera muviri kumashure, zvichiteverwa nekudhonzwa kwepakati uye kudhonzwa kwemaoko. Simba rekutsvedza harisipo nekuti muviri haumbobvi pachigaro kana pazvitsigiro zvetsoka. Chigaro chinotsvedza chinoshandura simba rakatwasuka kuita basa remakanika pasina kuita kwepasi rakamira.
Kukwasva kunoshandisa 86 muzana yetsandanyama dzemapfupa mumakumbo, mukati, musana, nemaoko. Munhu anorema mapaundi 155 anopisa macalorie 250-300 pamaminitsi makumi matatu panguva yekurovedza muviri zvine mwero. Kutevedzana kwemakumbo nepakati-maoko kunogovera basa mumapoka akawanda emhasuru, zvichideredza kumanikidzwa kunodzokororwa pamajoini ega ega kunoitika mumabasa emunhu mumwe chete sekutyaira bhasikoro.
Vatyairi vechikepe vanodzivisa mhepo vanopa simba rinoenderera mberi rinoenderana nekushanda nesimba kwekurohwa, zvakakodzera kudzidziswa kwepakati nepakati. Vatyairi vechikepe vanodzivisa magnetic vanopa simba rinogara riripo panguva yekurohwa, zvichibatsira vashandisi kutarisa pahunyanzvi hwavo. Vatyairi vechikepe vanodzivisa kaviri vanosanganisa mhepo ne magnetic braking vanopa mukana wakakura wekudzidzira.Michina yekukwasva yeTAIKEEzvinosanganisira mamodheru emhepo, emagineti, uye mamodheru anodzivisa muviri akagadzirirwa kushandiswa pakugwinya kumba uye kumabhizinesi.
Kuenzanisa Kwemwoyo Wakaderera: Maitiro Padivi Nepadivi
| Maitiro | Simba reMhando | Macalorie / 30 min (155 lb) | Kubatana kwetsandanyama | Zvakanakira |
|---|---|---|---|---|
| Zvakaita sedenderedzwa rechiedza | Huremu hwemuviri 1.2-1.5x | 260-320 | ~80% (muviri wose) | Kutakura huremu pasina kukuvara |
| Bhasikoro Rinomira | Zero (akagara) | 230-300 | ~45% (muviri wakaderera unodzora) | Kupora kwemajoini, dziviriro yemusana wakaderera |
| Muchina weKukwasva | Zero (kutsvedza kwakagara) | 250-300 | ~86% (muviri wose wakarongwa) | Kugadzirisa muviri wese |
| Kushambira | Pedyo ne zero (buoyant) | 200-280 | ~70% (kusimbisa muviri wepamusoro) | Rubatsiro rukuru rwemajoini |
| Kufamba Nekukurumidza | Huremu hwemuviri 1.2-1.8x | 140-180 | ~35% (muviri wepazasi) | Nzvimbo yekupinda inosvikika |
Masimba emhedzisiro uye fungidziro yemakoriyori zvichibva pakuverenga kweACSM metabolism uye data rakabudiswa rebiomechanical.
Mabhenefiti Ehutano Hwemajoini Ekushanda Kwemwoyo Asina Simba
Zvakajairikamaekisesaizi eCardio asina simba rakawandaKubatsira kwakakosha kwemajoini kunobva mumabasa asinganyanyi kukuvadza muviri. Kutenderera kwemvura mumasero eropa kunowedzera kana munhu achifamba zvishoma nezvishoma, zvichipa zvinovaka muviri kujoini. Maitiro aya anochengetedza ganda rakanyoroveswa uye anoderedza kukweshana panguva yekufamba. Kuomarara kwejoini kunoderera zvishoma nezvishoma mukati memavhiki maviri kusvika mana ekudzidzira aerobic kusinganyanyi kukuvadza muviri.
Kusimbisa tsandanyama dzakatenderedza mabvi nechiuno kuburikidza nekurovedza muviri kusingakuvadzi muviri kunoita kuti pave nekugadzikana. Tsandanyama dzemakumbo mana, marunda emhasuru, uye gluteal dzinoshanda sedzinosimbisa simba rinobva rasvika pamusoro pemajoini. Chirongwa chekudzidzisa chemavhiki gumi nemaviri che elliptical chinowedzera simba rekuchinjika kwebvi ne15-22 muzana zvichienderana nekutsvagurudza kwakabudiswa muKoreji yeMishonga yeMitambo yeAmericamajenari akabatana.
Kuchengetedza huwandu hwemaminerari emapfupa kunoda kuti munhu akwanise kutakura huremu, izvo zvinoitwa nekurovedza muviri kusingakuvadzi zvakanyanya padanho rakaderedzwa. Kudzidzira elliptical uye kufamba nekukurumidza zvinopa mukana wakakwana wekuratidza kugadziriswa kwemapfupa pasina njodzi yekutyoka inokonzerwa nekumhanya. Vanhu vane osteopenia kana osteoporosis vanogona kuchengetedza huwandu hwemapfupa kuburikidza nekurovedza muviri kusingakuvadzi zvakanyanya uku vachidzivisa kumhanya ka3.
Kugadzira Purogiramu Yevhiki Nevhiki Yekurasikirwa Nesimba Remwoyo
Kuzadzisa zvinokurudzirwa neCDC zvemaminitsi zana nemakumi mashanu ekurovedza muviri zvine mwero pasvondo kunogoneka kuburikidza nekusanganisa nzira dzisinganyanyi kukanganisa muviri. Chirongwa chevhiki nevhiki chakarongeka zvakanaka chinochinjana nzira dzekugovera kuda kwetsandanyama uye kuchengetedza kubatana.
| Zuva | Chiitiko | Nguva | Kutarisa Maitiro |
|---|---|---|---|
| Muvhuro | Kudzidziswa kweelliptical | Maminetsi makumi matatu | Kugadzirisa muviri wese pasina kukanganiswa kwakanyanya |
| Chipiri | Kutasva bhasikoro zvisina kumira | Maminetsi makumi matatu nemashanu | Kutsungirira kwemuviri wepasi hakukanganisi zvachose |
| Chitatu | Zorora kana kufamba | 20-30 maminitsi | Kupora kwakasimba |
| China | Kukwasva | Maminetsi makumi maviri nemashanu | Simba rakatevedzana remuviri wese |
| Chishanu | Kutenderera kwedenderedzwa kana kutasva bhasikoro | Maminetsi makumi matatu | Sarudzo yemhando yepamusoro |
| Mugovera | Kushambira kana kukwasva | Maminetsi makumi matatu | Mhando dzakasiyana dzemaitiro |
| Svondo | Zorora | — | Kupora kwakakwana |
Chikamu chimwe nechimwe chinofanira kusanganisira kudziya kwemaminitsi 3-5 pakudzivirira kwakaderera kuti kuyerera kwemvura ye synovial kuwedzere usati wasvika panzvimbo yakatarwa. Kurova kwemoyo panguva yekushanda kunofanirwa kusvika 60-80 muzana yehuwandu hwepamusoro, zvichiverengerwa sezera re220 kubva. Munhu ane makore 40 ekuberekwa anovavarira kurova 108-144 paminiti kuti awane aerobic conditioner iri pakati nepakati.
Kurovedza Muviri Kusina Simba Pamamiriro Ekubatana Kwakasiyana
Matambudziko akasiyana emajoini anopindura zviri nani kune mamwe maitiro asina simba rakawanda. Osteoarthritis yemabvi inobatsira zvikuru nekufamba nebhasikoro usingamire nekuti kugara pasi kunobvisa mutoro unorema kuburikidza nejoini retibiofemoral. Kufamba kwetsoka kunochengetedza kufamba kwakasiyana-siyana uye simba remakumbo mana pasina kumanikidzwa.
Osteoarthritis yechiuno inopindura zvakanaka pakurovedza muviri kweelliptical. Kufamba kweelliptical kunoita kuti musoro wemukadzi ugare wakabatikana muacetabulum kuburikidza nearc yakadzorwa, ichichengetedza kudya kwecartilage ye articular uku ichidzivirira nzvimbo dzekubatwa dzinoitika panguva yekugwinha kana kusvetuka. Mibato inofamba inowedzera kubatana kwemuviri wepamusoro pasina kuwedzera mutoro wejoini rechiuno.
Zvirwere zvemusana wepazasi zvinoda michina inochengetedza nzvimbo isina musana. Kutasva bhasikoro wakarara nekutsigira musana uye kukwasva nekusimbisa kwakakodzera kwepakati zvinopa sarudzo dzakachengeteka. Kugara pamativi ese maviri kunotsigira musana wepazasi ukuwo kuchibvumira kurovedza mwoyo nemwoyo pa60-80 muzana yekurova kwemoyo kwakanyanya.
Maitiro Ekufambira Mberi Nesimba Pasina Kuwedzera Kwemigumisiro
Kufambira mberi kwesimba remwoyo pamidziyo isingakuvadzi zvakanyanya kunotevera nzira nhatu. Kuwedzera simba remagetsi pamidziyo yakaita seelliptical, mabhasikoro, kana vakwasvi kunowedzera simba remagetsi pasina kuchinja simba rekubatana. Kuisa simba rakawanda pamidziyo inodzivirira mhepo kana simba remagetsi rinoita kuti tsandanyama dzigadzire simba rakawanda pakuchinja kwesimba.
Kuwedzera kwe cadence kana stroke rate kunosimudzira kurova kwemoyo kuburikidza nekufamba nekukurumidza. Elliptical cadence inogona kuwedzera kubva pa 120 kusvika 160 strides paminiti. Cycling cadence inogona kuwedzera kubva pa 70 kusvika 100 RPM. Right yekukwasva stroke inogona kuwedzera kubva pa 20 kusvika 30 strokes paminiti. Kuwedzera kwega kwega kwe 10 muzana mu cadence kunowedzera macalorie anodyiwa neanenge 8-12 muzana.
Kuwedzera nguva yekurovedza muviri kunopa huwandu hwemuviri hunowedzera pasina kuchinja simba rawo. Kuwedzera maminetsi mashanu pasvondo pachikamu chimwe nechimwe kunowedzera huwandu hwemuviri pavhiki nemaminitsi gumi nemashanu kusvika makumi maviri, zvichiita kuti muviri usanyanya kukuvadzwa zvakanyanya ukuwo uchiunganidza mari yekushandisa uye kurovedza muviri.
Mhedziso: Kusarudza Nzira Yakakodzera Yekuderedza Mhedzisiro
Kurovedza muviri ne cardio zvine simba shoma kunopa hutano hwemwoyo nepfungwa pasina kushushikana kwekubatana kwenhengo dzemuviri nedzimwe nzira dzinoshanda nesimba. Kurovedza muviri ne elliptical, kuchovha bhasikoro usingachinji, uye kukwasva zvinopa nzira nhatu dzinobatsirana dzinopa hutano hwemuviri wese, sarudzo dzekusimbisa muviri, uye kusanyanya kusimba kwenhengo. Sarudzo pakati padzo inoenderana nemamiriro enhengo dzemuviri, kuwanikwa kwenzvimbo, uye zvaunofarira pakugara kana kumira.
Vashandisi vane matambudziko aripo emajoini vanofanira kusarudza michina inobvumira kufamba-famba pasina kurwadziwa nepajoini rakakanganiswa. Avo vasina matambudziko emajoini vanogona kutenderera pakati penzira dzakasiyana-siyana kuti vagovere simba rekudzidzisa mumapoka akasiyana emhasuru uye kudzivirira maitiro ekushandisa zvakanyanya. Chinangwa chevhiki chemaminitsi zana nemakumi mashanu chinogoneka kana paine sarudzo dzakawanda dzisinganyanyi kukanganisa uye dzichitenderedzwa nguva nenguva.
Mibvunzo Inowanzo bvunzwa Nezve Low Impact Cardio Workouts
Ko cardio ine simba shoma inogona kupisa macalorie akawanda seanogona kupisa kumhanya here?
Munhu ane huremu hwemapaunzi 155 anopisa macalorie 260-320 mumaminitsi makumi matatu ekurovedza muviri kwe elliptical zvine mwero zvichienzaniswa nemacalorie 300-360 achimhanya ne 6 mph. Musiyano we10-15 muzana unodzikira kana uchienzanisa nguva refu yekurovedza muviri inogoneka nekurovedza muviri kusingakuvadzi zvakanyanya. Kumhanya kunopa huremu hwemuviri hwakapetwa kaviri kusvika katatu nehafu musimba rekuita repasi, ukuwo kurovedza muviri kwe elliptical kunoderedza izvi kusvika ka1.2-1.5.
Kufamba kunoonekwa sekurovedza muviri kusingakuvadzi muviri zvakanyanya here?
Ehe, kufamba kunoita kuti munhu anzwe simba rekuita zvinhu pasi riwedzere huremu hwemuviri wake ka1.2 kusvika ka1.8, zvichiratidza kuti harinyanyi kukuvadza muviri. Munhu anorema mapaundi 155 anopisa macalorie 140-180 pamaminitsi makumi matatu ekufamba nekukurumidza. Muganho mukuru ndewekuti munhu anopisa macalorie mashoma kana tichienzanisa ne elliptical kana cycling, zvinoreva kuti munhu anoda kufamba kwenguva refu kana kuti simba rakawanda kuti awane simba rakawanda rinodiwa.
Ndezvipi zvishandiso zvisinganyanyi kukuvadza zvakanyanya zvakanakira marwadzo emabvi?
Kutasva bhasikoro zvisina kusimba ndiyo nzira yakanakisa yekuderedza marwadzo emabvi nekuti kugara pasi kunobvisa mutoro wese unorema unopinda nepamabvi. Kufamba kwetsoka kunochengetedza mafambiro akasiyana-siyana uye simba remakumbo mana pasina kumanikidzwa. Vashandisi vane marwadzo epatellofemoral vanofanira kuchengetedza mwero wekudzivirira uri pakati nepakati uye kukwirira kwechigaro kuchigadziriswa kuti ibvi rikotame nemadhigirii 25-35 pasi petsoka.
Maminitsi mangani pavhiki ekurovedza muviri usinganyanyi kurwadza anokurudzirwa?
CDC inokurudzira maminetsi zana nemakumi mashanu ekurovedza muviri zvine mwero vhiki rega rega kuti pave nehutano hwakanaka. Izvi zvinogona kuitwa kuburikidza nekuita zvidzidzo zvemaminitsi makumi matatu mazuva mashanu pavhiki uchishandisa chero musanganiswa wekurovedza muviri kweelliptical, bhasikoro risingachinji, kukwasva, kushambira, kana kufamba nekukurumidza. Kupatsanurana kwemaitiro kunoderedza kuneta kwetsandanyama uye kunovandudza kutevedzera.
Ko kurovedza muviri kwe elliptical kunowedzera kusimba kwemapfupa here?
Kudzidziswa kwe elliptical kunopa simba rakakwana rekuchengetedza huremu hwemapfupa kuburikidza nekuiswa kwe axial load inopetwa ka1.2 kusvika 1.5 yehuremu hwemuviri. Kurema uku kunoratidza kugadziriswa kwemapfupa pasina njodzi yekutyoka inokonzerwa nemabasa ane simba guru. Kune avo vane osteopenia, kudzidziswa kwe elliptical pamwe chete nekurovedza muviri kunopa rutsigiro rwakakwana rwehutano hwemapfupa.
Unogona here kurovedza muviri nesimba rakawanda uchishandisa cardio isina simba rakawanda?
Ehe. Kudzidziswa kwenguva refu kwezvishandiso zvisingakuvadzi muviri kunoshanda uye kwakachengeteka. Muenzaniso wenzira yekurovedza muviri pabhasikoro rakatenderera kana risingakuvadzi unoshandisa kumhanya kwemasekonzi makumi matatu pakufamba kwenguva refu kunoteverwa nekufamba kwenguva pfupi kwemasekonzi makumi matanhatu kusvika makumi mapfumbamwe. Kurova kwemoyo kunosvika 85-95 muzana yekushanda kwenguva refu pasina kuisa majoini pamasimba ekurova. Kudya okisijeni mushure mekurovedza muviri mushure meHIIT isina simba kwakaenzana neHIIT yekumhanya.
Mareferensi uye Manyuko Ekunze
1. Nzvimbo dzeKudzora neKudzivirira Zvirwere— Nhungamiro dzeMabasa eMuviri uye Kupatsanurwa kweMET
2. Nheyo yeArthritis— Mazano Ekurovedza Muviri Asina Simba Rinodarika Rehutano Hwemajoini
3. Kuburitswa Kwehutano muHarvard— Kurovedza Maekisesaizi uye Hutano Hwemajoini: Mabhenefiti eCardio Isina Simba
4. Koreji yeMishonga yeMitambo yeAmerica— Kuverenga Metabolic uye Gwaro reKurovedza Muviri
Nguva yekutumira: Chikumi-30-2026