Simbisa mwoyo, mapapu, uye mutsvuku nemhepo yekuita muviri.
Cardiorespiratory nekutsungirira mabasa ekuedza uye kuvandudza kukwanisa kwemuviri kuchengetedza kushanda kwakasimba, uchishandisa mashoma emasumbu, munguva. Munguva iyi inononoka kusvika kune yakakwirira-yepamusoro yehutano, muviri wepachiviriro uye kuporesa zvirongwa-mwoyo nemapapu-inofanira kupa mafuta uye oksijeni kumisungo.
Zvinhu zvakadai sokumhanya , kushambira, uye bhasikoro zvinokurudzira cardiorespiratory endurance.
Tinowanzonzwa izwi iri rakapfupiswa kune "cardio," kana kuti "aerobic".
Iwe unogonawo kunzwa mabasa aya anonzi cardiorespiratory fitness, aerobic fitness, aerobic kutsungirira, fitness cardiopulmonary kana cardio workout. Aya mazwi anoreva izvi zvose zvekuvhima, umo chinangwa chekutanga ndechekusimudzira kushaya kwemwoyo. Kusiyana neizvi, mamwe maitiro ezvokuvhiya sekudzivisa kudzidzira chinangwa chinonyanya kusimbisa musimba uye simba refupa. Kudzidzira izvo zvinotaridzika kushanduka uye kuenzanisa kunokosha zvakare.
Ndezvipi Zvakawanda Zvokurovedza Icho Cardio Ndichidikanwa?
Nzvimbo dzeUnited States for Disease Control uye Kudzivirira dzinorumbidza zvose aerobic (cardio) nekudzivirira muviri kune vazhinji veAmerica. Kunyanya, dhipatimendi rinokurudzira kuti vana nevechidiki vave nemaminitsi makumi matanhatu ekuita basa zuva nezuva, uye mazhinji acho anofanira kunge akaenzana nekushanda nesimba kwekuita basa.
Kune vanhu vakuru, CDC inoratidza kuti "vanhu vakuru vanofanira kuita zvinenge maminitsi 150 (2 maawa nemaminitsi makumi matatu) pavhiki yekufungisisa, kana maminitsi makumi manomwe (1 awa nemaminitsi gumi nemashanu) pavhiki yekushanda-simba zvakasimba zvekuita basa, kana kuti chiyero chakaenzana chekuenzanisa-uye simba-simba guru rekuita zvinhu. "
Asi iwe haufaniri-uye haufaniri kuita-kuita zvose izvi maitiro panguva imwechete: "Basa reAerobic rinofanira kuitwa muzvikamu zvemashure gumi, uye zvichida, rinofanira kupararira mukati mevhiki," maererano mirayiridzo.
Cardiorespiratory Mabasa Okutsungirira Unogona Kuita Nevana Vako
Kumhanyira, kushambira, uye bhajiyo inovaka cardiorespiratory endurance.
Izvo zvinoenda kunofamba nekukwira uye kukwira masitepisi. Asi kana uri kudzidzira nevechidiki, unogona kuchinja yako cardio workout mumutambo. Mabasa akaita seaya anogona kukubatsirai mose kutora uye kufara basa renyu remazuva ose:
- Mitambo: Kutsvaga bhora kana mumwe mutambi akanaka kwazvo cardio. Chimbofunga kickball , basketball, lacrosse, soccer, tennis uye mamwe mitambo yemascot. Mitambo yezhizha sekukwikwidza kwechando, kutsika-svetuka kwepasi, kuputika uye kunyange kutengesa ("kukwira kukwira" chikamu) kunodawo moyo wekutengesa kutsungirira.
- Mitambo yemavhidhiyo: Mitambo yakawanda yakasarudzwa, yemidhi yemunharaunda yemashure , kunyanya mukana (mune maitiro ayo akawanda) inoda zvakawanda zvokumhanya-svetuka, izvo zvinoita kuti mwoyo ichinze.
- Kutamba: Yeuka makirasi aerobics? Dzorerai koriori kupisa nemimhanzi yako uye mafirimu. Kugadzirisa hazvidiwi; kufamba kunonyanya kukosha.
- Kutarisira, kubhururuka, uye kubvongodza: Bvarura matambo ejoka uye hula hoops ye cardio workout iyo inobatsira vana uye yakawanda inonakidza, asiwo inosangana nemwoyo nemapapu.