Amahugurwa ya Cardio ni iki

Imyitozo ya Cardio, izwi kandi nk'imyitozo ya aerobic, ni bumwe mu buryo bwo gukora imyitozo.Bisobanuwe nkubwoko bwose bwimyitozo itoza umutima nibihaha.

Kwinjiza ikaride mubikorwa byawe bya buri munsi birashobora kuba bumwe muburyo bwiza bwo kunoza ibinure.Kurugero, ubushakashatsi bwakozwe mubushakashatsi 16 bwerekanye ko uko imyitozo yo mu kirere abantu bakora, niko amavuta yo munda yatakaje.

Ubundi bushakashatsi bwerekanye ko imyitozo yo mu kirere ishobora kongera imitsi no kugabanya ibinure byo mu nda, kuzenguruka mu mafyinga, hamwe n’amavuta yo mu mubiri.Ubushakashatsi bwinshi butanga iminota 150-300 yumucyo kugirango ukore imyitozo ikomeye buri cyumweru, cyangwa iminota 20-40 yo gukora imyitozo yindege kumunsi.Kwiruka, kugenda, gusiganwa ku magare, no koga ni ingero nkeya z'imyitozo ngororamubiri ishobora kugufasha gutwika amavuta no gutangira guta ibiro.

Ubundi bwoko bwa cardio bwitwa HIIT cardio.Iri ni imyitozo yo hejuru cyane intera y'amahugurwa.Ubu ni ihuriro ryihuta nigihe gito cyo gukira kugirango umutima wawe uzamuke.

Ubushakashatsi bumwe bwerekanye ko abasore bakoze HIIT yiminota 20 inshuro 3 mucyumweru batakaje impuzandengo ya 12 kg yibinure byumubiri mugihe cyibyumweru 12, kabone nubwo ntacyahindutse mumirire yabo cyangwa mubuzima bwabo.

Nk’uko ubushakashatsi bumwe bubigaragaza, gukora HIIT birashobora gufasha abantu gutwika karori nyinshi kugera kuri 30% mugihe kimwe ugereranije nubundi bwoko bwimyitozo ngororangingo, nko gusiganwa ku magare cyangwa kwiruka.Niba ushaka gutangirana na HIIT, gerageza guhinduranya kugenda no kwiruka cyangwa kwiruka amasegonda 30.Urashobora kandi guhinduranya hagati yimyitozo nka burpee, gusunika hejuru, cyangwa guswera, gufata ikiruhuko gito hagati.