Ukudala uMsebenzi osebenzayo kunye noMgaqo we-FITT

Kubantu abazama ukungena kwirejimeni yokuba sempilweni rhoqo, ngaba ukusebenzisa i-FITT Principle inceda ulwakhiwo lomthambo, ukulandelela inkqubela, kunye nokufezekisa iinjongo zempilo?

Umgaqo weFITT

Umgaqo we-FITT yiseti yezikhokelo zokulungelelanisa, ukuhlaziya, kunye nokuphucula ukuzilolonga. I-FITT sisishunqulelo se-:

• Ubuninzi
• Ubungakanani
• ixesha
• Uhlobo lokuzilolonga
• Abantu ngabanye bathatha ezi zinto ukuze benze kwaye bahlengahlengise ukuzilolonga okuhambelana neenjongo zabo kunye namanqanaba okuqina.

Umzekelo, oku kunokuba ngumsebenzi we-3 ukuya kwiintsuku ze-5 ezidibaniswe kunye nokuzivocavoca okuphantsi, okuphakathi, kunye nokuqina okuphezulu kwi-30 ukuya kwimizuzu engama-60 kwiseshoni nganye ebandakanya ukuqeqeshwa kwe-cardio kunye namandla. Ukugxila kwezi nkcukacha kunye nokuqhubela phambili kwexesha kunceda ukudala inkqubo esebenzayo.

Ubuninzi

Ukuzilolonga rhoqo kunye nokuba umntu uza kuzilolonga kangaphi yinto yokuqala ekufuneka uyijongile.

• Ukuphindaphinda kuxhomekeke kwizinto ezahlukeneyo, kubandakanywa uhlobo lokuzilolonga olwenziwayo, ukuba lukhuni kangakanani umthambo, amanqanaba okuzilolonga, kunye neenjongo zokuzilolonga.
• Izikhokelo zokuzilolonga ngokubanzi eziphuhliswe yi-American College of Sports Medicine zinika iingcebiso. (UCarol Ewing Garber, et al., 2011)

Ukuzilolonga kwentliziyo

• Ukuzilolonga kweCardio kudla ngokucwangciswa rhoqo.
• Ngokuxhomekeke kwiinjongo, izikhokelo zincoma umthambo we-cardio ophakathi kweentsuku ezintlanu okanye ngaphezulu ngeveki okanye i-cardio enamandla iintsuku ezintathu ngeveki ukuphucula impilo.
• Abantu ngabanye banokuhlengahlengisa inqanaba lokuzilolonga ngokulula kwi-treadmill ukubonelela ngokugqwesa kunye nokufanelekileyo kokusebenza kwentliziyo.
• Abantu abafuna ukunciphisa umzimba banokufuna ukusebenzela ukuya kuqeqesho olungakumbi ngokuthe ngcembe.
• Nangona kunjalo, okungaphezulu akusoloko kungcono, kwaye ixesha lokubuyisela libalulekile. (Pete McCall. 2018)

Uqeqesho ngamandla

• Ukuphindaphinda okucetyiswayo koqeqesho lwamandla ziintsuku ezimbini ukuya kwezintathu ezingalandelelanayo ngeveki. (Umbutho weSizwe waMandla kunye nokuBambisana. 2017)
• Umntu ngamnye kufuneka abe nosuku olunye ukuya kwezimbini lokuphumla kunye nokuchacha phakathi kweeseshoni.
• Ukuzilolonga rhoqo kuya kuxhomekeka kuhlobo lweeseshini zoqeqesho ezenziwayo kunye neenjongo zempilo.
• Ngokomzekelo, abantu bafuna ukusebenza kwiqela ngalinye lemisipha ubuncinane kabini ngeveki ukuba injongo yabo kukwakha izihlunu. (UBrad J. Schoenfeld, uDan Ogborn, uJames W. Krieger. 2016)
• Kubantu abalandela inkqubo yokwahlulahlula, njengomzimba ongaphezulu ngolunye usuku kunye nomzimba osezantsi kolandelayo, ukuzilolonga kunokubakho rhoqo kunokusebenza komzimba ngokupheleleyo.

Ubungakanani

Ukuqina kokuzilolonga kubandakanya ukuba umntu uzityhala kangakanani na ngexesha lokuzilolonga. Indlela yokwandiswa okanye yehliswe ngayo ixhomekeke kuhlobo lokuzilolonga. (UCarol Ewing Garber, et al., 2011)

Ukuzilolonga kwentliziyo

Kwi-cardio, abantu baya kubeka esweni ukuqina kokuzilolonga ngoku:

• Inqanaba lentliziyo
• Ukuzibhokoxa okubonwayo
• Uvavanyo lwentetho
• Umlindo wexabiso lentliziyo
• Indibaniselwano yale milinganiselo.

1. Isindululo ngokubanzi kukusebenza ngamandla aphakathi ukwenzela ukuzilolonga okuzinzileyo.
2. Uqeqesho lwekhefu lwenziwa ngesantya esiphezulu kangangexesha elifutshane.
3. Kuyacetyiswa ukuba udibanise umthambo we-cardio ophantsi, ophakathi, kunye nokuqina okuphezulu ukuvuselela iinkqubo zamandla ezahlukeneyo kunye nokuthintela ukuzilolonga ngokugqithisileyo. (Nathan Cardoos. 2015)

Uqeqesho ngamandla

• Ubunzulu bomntu ngamnye bubandakanya ubungakanani bobunzima obuphakanyiswayo kunye nenani lokuphindaphinda kunye neeseti ezenziweyo.
• Ukuqina kunokutshintsha ngokusekelwe kwiinjongo zempilo.

1. Abaqalayo abajonge ku ukwakha uzinzo, unyamezelo, kunye nezihlunu ziyacetyiswa ukuba usebenzise ubunzima obulula kwaye wenze iiseti ezimbalwa ngokuphindaphinda okuphezulu. - umzekelo, iiseti ezimbini okanye ezintathu ze-12 ukuya kwi-20 reps.
2. Ngabantu abafuna khulisa izihlunu kucetyiswa ukuba wenze iiseti ezininzi kunye nesixa esiphakathi se-reps - umzekelo, iiseti ezine ze-10 ukuya kwi-12 reps nganye.
3. Ngabantu abafuna ukwakha amandla kuyacetyiswa ukuba usebenzise iintsimbi ezinzima kwaye wenze iiseti ezininzi kunye neereps ezimbalwa - umzekelo, iiseti ezintlanu zokuphindaphinda ezintathu nganye.
4. Ukwakhiwa kwemisipha kunokwenziwa ngoluhlu olubanzi lokuphindaphinda kunye nobunzima. (UBrad J. Schoenfeld, uDan Ogborn, uJames W. Krieger. 2016)

ixesha

Into elandelayo yesicwangciso kukuba umsebenzi uya kuthatha ixesha elingakanani kwiseshoni nganye. Ubude bomthambo buxhomekeke kwinqanaba lomntu ngamnye kunye nohlobo lokuzilolonga olwenziwayo.

Ukuzilolonga kwentliziyo

Izikhokelo zomthambo zicebisa imizuzu engama-30 ukuya kwengama-60 ye-cardio, kodwa ixesha lokuzilolonga liya kuxhomekeka kwinqanaba lokuzilolonga kunye nohlobo lokuzilolonga. (UCarol Ewing Garber, et al., 2011)

• Abaqalayo bayacetyiswa ukuba baqale nge-15- ukuya kwi-20-minute yokuzivocavoca.
• Abantu abanamava okuzilolonga kwaye benza i-cardio ezinzileyo, njengokubaleka okanye ukusebenzisa umatshini we-cardio, banokuzilolonga kangangemizuzu engama-30 ukuya kuma-60.
• Kubantu abenza uqeqesho lwekhefu kunye nokusebenza ngamandla aphezulu kakhulu, ukuzilolonga kuya kuba mfutshane, malunga nemizuzu eli-10 ukuya kweli-15 yoqeqesho lwekhefu lokuqina.
• Ukuba nomsebenzi ohlukeneyo wokuqina kunye nobude obahlukeneyo kuya kubonelela ngenkqubo eqinileyo, elungeleleneyo ye-cardiovascular program.

Uqeqesho ngamandla

• Ixesha elingakanani ukuqeqeshwa kwamandla omntu ngamnye kuya kuxhomekeka kuhlobo lokuzilolonga kunye neshedyuli.
• Ukuzilolonga komzimba ngokupheleleyo kunokuthatha iyure.
• Ukwahlukana kwesiqhelo kunokuthatha ixesha elincinci ngokusebenza amaqela amahlunu amancinci kwiseshoni enye.

uhlobo

Uhlobo lomthambo owenzayo yinxalenye yokugqibela yomgaqo we-FIIT.
Kulula ukuyilawula ukunqanda ukwenzakala ngokugqithisileyo okanye iiplati zokuncipha kobunzima.

Ukuzilolonga kwentliziyo

• I-Cardio kulula ukuyilungisa kunye nokutshintsha kuba nawuphi na umsebenzi owandisa izinga lentliziyo ubala.

1. Ukuhamba, ukudansa, ukugijima, ukukhwela ibhayisekile, ukuqubha, kunye nokusebenzisa umqeqeshi we-elliptical yimisebenzi embalwa enokuthi ifakwe.
2. Ukwenza imisebenzi ye-cardio emininzi kuyacetyiswa ukunciphisa ukudinwa kwaye ugcine ukuzilolonga kutsha.

Uqeqesho ngamandla

• Ukuzilolonga koqeqesho lwamandla nako kunokwahluka.
• Zibandakanya naluphi na umthambo apho uhlobo oluthile lokumelana - iibhendi, iidumbbells, oomatshini, njl njl.
• Ukuzilolonga ngobunzima bomzimba nako kungathathwa njengendlela yoqeqesho lwamandla.
• Ukusebenza kwamandla kunokutshintshwa ukusuka kuqeqesho lomzimba olupheleleyo ukongeza, umzekelo, ii-supersets okanye uqeqesho lwephiramidi.
• Ukubandakanya imithambo emitsha kwindawo nganye yomzimba yenye indlela yokutshintsha uhlobo lokuzilolonga.
• Ukuchitha iiveki ezimbalwa usebenza kwiintshukumo zamandla asebenzayo, emva koko utshintshele kwi-hypertrophy okanye uqeqesho olusekelwe kumandla.
• Indlela nganye ibandakanya iindlela ezahlukeneyo zokuzilolonga ezisekwe ngamandla.

Ukusebenzisa i-FITT

Umgaqo we-FITT uchaza indlela yokulungelelanisa iinkqubo zokuzilolonga ukuze ufumane iziphumo ezingcono. Ikwanceda ukufumanisa indlela yokutshintsha ukusebenza ukuze uphephe ukudinwa, ukwenzakala ngokugqithisileyo, kunye namathafa.

Umzekelo, ukuhamba kathathu ngeveki imizuzu engama-30 ngesantya esiphakathi kuyacetyiswa ukuba umntu oqalayo aqale. Emva kweeveki ezimbalwa, umzimba uqhelana nomsebenzi. Oku kubangela ukutshisa iikhalori ezimbalwa, ukudinwa, okanye imizamo yokulawula ubunzima, kunye neenjongo zibekwe phezu. Apha kulapho imigaqo ye-FITT ingena khona. Umzekelo, utshintsho-up lunokubandakanya:

• Ukutshintsha amaxesha amaninzi ngokongeza olunye usuku lokuhamba okanye ukubaleka.
• Ukutshintsha ubunzulu ngokuhamba ngokukhawuleza, ukongeza umhlaba ocela umngeni onjengenduli, okanye ukubaleka ngamathuba athile.
• Ukuhamba ixesha elide ngosuku ngalunye lokuzilolonga.
• Ukutshintsha uhlobo lokuzilolonga ngokutshintshanisa enye okanye ngaphezulu kweeseshini zokuhamba ngebhayisikile okanye i-aerobics.

1. Kwanokutshintsha nje into enye kunokwenza umahluko omkhulu ekusebenzeni kunye nendlela umzimba ophendula ngayo kwimithambo.
2. Kubalulekile ukutshintsha izinto rhoqo ukuze ugcine umzimba usempilweni kunye nengqondo ixakekile.

UkuKhusela ukuLawulwa

Enye yezona zinto zilungileyo malunga nokusebenzisa i-FITT kukuba ivumela abantu ukuba babeke iliso kubude kunye nobunzulu bomsebenzi wabo. Xa abantu besenza umthambo rhoqo okanye bengaphumli ngokwaneleyo, basengozini yokwenzakala ngokugqithisileyo, ukudinwa ngokugqithiseleyo, nokuxinezeleka kwemisipha. I-FITT mgaqo ikhuthaza ukongeza iintlobo ezahlukeneyo zokuzilolonga. Xa ulandela lo mkhuba, uvumela umzimba ukuba uphumle kwaye uphinde uphile ngokufanelekileyo. Ngenxa yokuba abantu ngabanye bengasebenzi amaqela emisipha efanayo ngokuphindaphindiweyo, iziphumo ezingcono zifunyenwe.

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Ukulwa nokudumba ngokwemvelo

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Ucaphulo

Garber, CE, Blissmer, B., Deschenes, MR, Franklin, BA, Lamonte, MJ, Lee, IM, Nieman, DC, Swain, DP, & American College of Sports Medicine (2011). IKholeji yaseMelika yoNyango lweMidlalo kwindawo yokuma. Ubungakanani kunye nomgangatho wokuzilolonga ekuphuhliseni nasekugcineni i-cardiorespiratory, musculoskeletal, kunye ne-neuromotor fitness kubantu abadala ababonakala besempilweni: isikhokelo sokumisela umthambo. Amayeza kunye nesayensi kwimidlalo kunye nokuzilolonga, 43 (7), 1334-1359. doi.org/10.1249/MSS.0b013e318213fefb

McCall Pete. Izizathu ezisi-8 zokuthatha usuku lokuphumla. (2018) IBhunga laseMelika lokuzilolonga.

Umbutho weSizwe waMandla kunye nokuBambisana. (2017) Ukuzimisela ukuxhathisa uqeqesho lokuphindaphinda.

Schoenfeld, BJ, Ogborn, D., & Krieger, JW (2016). Iimpembelelo zoQeqesho oluQhelekileyo loQeqesho kwiMilinganiselo ye-Muscle Hypertrophy: Ukuphononongwa okuCwangcisiweyo kunye nohlalutyo lweMeta. Iyeza lezemidlalo (Auckland, NZ), 46 (11), 1689-1697. doi.org/10.1007/s40279-016-0543-8

Cardoos, uNathan MD. I-Overtraining Syndrome. (ngoMeyi/Juni 2015). IiNgxelo zangoku zeMithi yezeMidlalo 14(3):p 157-158. I-DOI: 10.1249/JSR.0000000000000145