Koj yuav tsum xaiv ib qho haujlwm uas koj nyiam

Peb feem ntau ua raws li cov kev cob qhia nruj heev los ntawm cov neeg tseem ceeb Coaches lossis cov neeg ncaws pob vim peb xav tias yog qhov kev cob qhia no pab tau yeej ib qho khoom plig kub nws kuj tseem yuav pab kuv poob phaus lossis ua kom kuv haum. Tab sis qhov teeb meem yog tias peb ua ib qho kev cob qhia uas feem ntau tsis haum peb lub siab lossis peb tsis txaus siab rau nws! Thiab qhov no kuj yog vim li cas vim li cas peb feem ntau tawm ntawm qhov peb pib.

AXyoo 2012 Txoj Kev Tshawb Fawb tau pom meej meej tias cov neeg uas tau ntsib cov txiaj ntsig zoo thaum lawv kawm tau ntau dua li lwm tus. Qhov no txhais tau tias yog tias koj nyiam qhov koj ua koj ua haujlwm ntau dua thiab ua rau muaj txiaj ntsig zoo dua.

Yog li nws tsis yog hais txog cov txheej txheem zoo tshaj plaws lossis cov qauv. Nws yog hais txogsib xws. Yog li xaiv qhov zoo thaum nws los txog rau koj qhov kev cob qhia cardio. Xaiv ib qho kev ua si uas koj nyiam thiab koj tuaj yeem xav txog ua tsis tu ncua.

Taug kevthiabtaug kevyog yam uas yooj yim thiab nyab xeeb tshaj ua. Tab sisua luam dej, cyclingthiab txhua yambodyweight kev cob qhia cardiozoo li cov kev kawm qoj ib ce kuj zoo.

Mus rau 150 min hauv ib lub lis piam

Kev tshawb fawb ntawm Majo Clinic qhia tau hais tias tsis muaj zog cardio yog ib qho kev kwv yees rau kev pheej hmoo ntawm kev tuag ntxov.

Teb Chaws Asmeskas thiab Canadian cov lus qhia pom zoo tias cov neeg laus yuav tsum ua 150min ntawm qhov nruab nrab rau kev ua haujlwm hnyav hauv ib lub lis piam. Ntau cov kev tshawb fawb pom tau tias qhov kev ua si no tuaj yeem txhim kho koj lub zog tag nrho. Qhov kev ua haujlwm no tuaj yeem txo qhov kev pheej hmoo ntawm cov kab mob cardio los ntawm 10-20 feem pua ​​.

Ntxiv feeb raws li koj ua tau

Txhawm rau txhim kho kev ntsuas kev noj qab haus huv zoo li ntshav siab, insulin teb, thiab tswj cov ntshav qab zib thiab lub plawv mob txawm tias 10 feeb taug kev yog qhov zoo dua li tsis muaj dab tsi.

Sim ntxiv koj cov feeb txhua hnub ntawm cardio. Thaum koj tau txais 30-40min nruab nrab mus rau lub zog cardio-kev cob qhia feem ntau hnub ntawm lub lim tiam koj tau txais 80 feem pua ​​​​ntawm cov txiaj ntsig los txo cov kab mob plawv.

Sib tov nws nrog ntu ntu

Ib txoj hauv kev zoo tshaj plaws kom tau txais ntau dua ntawm koj qhov kev cob qhia yog ua ib ntus. Qhov no txhais tau tias luv luv tawm ntawm koj qhov chaw xis nyob tom qab los ntawm lub sijhawm so. Nov yog xov xwm zoo. Nws tsis tas yuav sprints. Nws tsuas tuaj yeem yog txhua yam kev ua haujlwm cardio uas thawb koj qhov chaw xis nyob.

Ib txoj kev tshawb fawb los ntawm McMaster University tau pom tias txawm tias 1min ntawm kev cob qhia muaj zog tuaj yeem ua kom muaj zog.

Nyob rau hauv txoj kev tshawb no, ib pab pawg neeg caij 45 feeb ntawm ib tug nruab nrab pace peb zaug ib lub lim tiam. Lwm pab pawg tau ua cov txheej txheem ncua sij hawm ntawm 2min sov so ua raws li peb lub voj voog ntawm 20s sprints thiab 2min nruab nrab paddling ntawm lub tsheb kauj vab nyob ruaj ruaj.

Tom qab 12 lub lis piam ob pab pawg tau nce lawv lub peev xwm tawm dag zog (lawv tau txais Fitter) los ntawm 19 feem pua. Tab sis nrog qhov sib txawv ntawm peb zaug 10min vs peb zaug 45min ntawm kev cob qhia.

Yog li kev sib xyaw ua haujlwm nruab nrab cardio nrog kev cob qhia ib ntus yog lub tswv yim zoo kom tau txais txhua yam txiaj ntsig rau koj lub cev. koj tuaj yeem ua cardio nruab nrab 30-40min hauv ib hnub thiab sib xyaw nrog ntu 2-3 zaug hauv ib lub lis piam.

Boost nws qhov no nrog EMS

Kev cob qhia cardio tsis tu ncua tsuas yog txhawb nqa lub peev xwm cardio zoo dua thiab cov leeg nqaij qeeb. Tab sis yog tias koj taug kev thiab hnav EMS suits ob leeg nqaij fibers ua haujlwm vim muaj hluav taws xob stimulations. Nov yog qhov zais cia ntawm yuav ua li cas txiav cov sij hawm kev cob qhia ib nrab! Raws li tau hais los saum toj no kev cob qhia cardio nruab nrab yuav tsum ua txhua hnub rau 30-40min. Hnav khaub ncaws EMS koj tsuas yog xav tau 15-20min! Suab zoo?

Ib yam nrog lub caij nyoog: Taug kev nrawm dua nrog kev sib xyaw ua ke yuav luag zoo ib yam li lub sijhawm muaj zog vim tias cov leeg nqaij ntau yuav tsum ua haujlwm hnyav nrog cov leeg nqaij.