Cardio cov cav tov tau txais zoo nkauj tho txawv. Ib txoj kev uas yuav ua kom tej yam txaus siab thiab ua haujlwm hauv koj lub cev rau ntau txoj kev yog hloov cov cav hauv kev ua haujlwm. Hauv qhov piv txwv hauv qab no, kuv tau nrog tus kws qhia caij luv thij, tsheb kaujvab, thiab elliptical tus kws cob qhia rau 30 feeb.
Cov speeds thiab inclines uas tau teev muaj cov tswv yim xwb, yog li kho raws li koj lub cev.
Koj yuav npaj tsis tau rau qib 6 lossis koj xav kom koj unleash koj cov tsiaj nyeg nyob rau hauv ob peb feeb ntawm kev siab zog ntau dua. Siv tus Txheej Txheem Tshaj Xeeb los txiav txim siab ua haujlwm npaum li cas, nws yog los ntawm theem ib txog 10, nrog rau ib qho tsis raug nplua rau 10 yog "Kuv tabtom tuag."
Khoom rau Cardio Medley
Xav paub xaiv cov cardio tshuab koj nyiam. Cov piv txwv ntawm no yog ib lub caij tsheb kauj vab, tsheb kauj vab caij tsheb kauj vab, thiab elliptical tus kws qhia, zoo li cov neeg feem coob pom hauv gyms. Tab sis yog tias koj nyiam lub tshuab kev sib tw, los yog koj xav siv sijhawm rau lub tshuab tshuab daus, koj tuaj yeem siv cov neeg nyob hauv qhov chaw no. Koj yuav tau siv lub sijhawm kom paub koj tus kheej nrog kev pauv li cas los yog kev ua haujlwm tsis zoo rau tej lub tshuab cardio. Koj tuaj yeem npaj muaj qee yam ntawm lawv lossis siv cov txheej xwm ua ntej. Nrog rau lwm tus, koj yuav tau kho qhov chaw ntawm txhua lub sijhawm.
Treadmill
| SIJ HAWM | Intensity / Ceev | Pw | Perceived Tshooj |
|---|---|---|---|
5 min | 3.0 mph - sov so | 1% | Qib 2-3 |
3 min | 5.0+ mph | 3% | 4-5 |
1 min | 4.5 + mph | 6% | 5 |
3 min | 6.0+ mph | 2-4% | 6 |
1 min | 4.5 + mph | 5% | 5 |
| 1 min | 6.0+ mph | 2-4% | 6-7 |
1 min | 3.0-4.0 mph | 0% | 3-4 |
Cov Tsheb Npav Sab Hauv
| SIJ HAWM | Intensity / Ceev | Kuj / Qib | Perceived Tshooj |
|---|---|---|---|
1 min | 70-80 RPM | 5 | 4 |
1 min | 100-110 RPM | 6-8 | 6 |
Xaiv lub 1-feeb luv luv rau 10 feeb, ua kom paub tseeb tias Koj Lub Cev Tshaj Xo tsis mus saum toj 7 lossis 8.
Tus kws cob qhia Elliptical
| SIJ HAWM | Kuj / Qib | Perceived Tshooj |
|---|---|---|
3 min | 4/5 | 5 |
2 min | 6/6 | 6 |
| 3 min | 5/5 | 5-6 |
| 2 min | 6/7 | 6 |
| 5 min | 2/1 | 3-4 (txias cia) |
Ib qho ntawm cov kev pab cuam ntawm cov cardio medley yog qhov uas koj tuaj yeem tau txais kev ua haujlwm ntev hauv lub gym uas lawv tsuas siv koj lub sijhawm rau ib qho khoom siv. Li no koj yuav tsis yog ib qho khoom ua si, thiab koj tseem yuav tau txais kev ua haujlwm ntev zog. Txawm li cas los xij, koj yuav tau ntxiv qhov teebmeem ntawm kev ua kom txhua daim khoom siv yog dawb thaum koj npaj txhij txav mus rau nws. Qhov ntawd yuav ua rau koj tuaj yeem ua lwm hom kev lomzem hauv chav gym. Tsis txhob nres monopolizing peb cov khoom sib txawv. Ua ib tus kws tshaj lij thiab xav txog xaiv lub sijhawm ib hnub thaum cov khoom siv tau dawb.
Nce nrog Cardio Medley
Tam sim no hais tias koj muaj 30 feeb ntawm kev ua haujlwm , koj tau ua tiav daim cardio tsawg kawg li tauj ib hnub rau kev nyab xeeb thiab kev noj qab haus huv. Tab sis vim li cas ho tsis muaj? Thaum koj muaj peev xwm txaus siab rau txoj haujlwm no thiab koj muaj sijhawm, ntev ntev los ntawm kev ua lwmyam. Pib nrog ntsuas dua ib qho ntawm cov cav tov. Qhov ntxiv 10 feeb yuav hlawv ntau calorie ntau ntau . Tom qab ib lub lim tiam ntawm qhov ntawd, ntxiv rau lwm qhov nrog ib qho ntawm lwm cov khoom.
Cov kev tiv thaiv rau qhov Workout no
Tham nrog koj tus kws kho mob ua ntej pib qoj ib ce, tshwj xeeb tshaj yog tias koj muaj mob los yog muaj kev mob ntev lossis noj tshuaj.
Koj tus kws kho mob yuav tuaj yeem muab cov kev tiv thaiv rau koj.