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Aagagga tababarka garaaca wadnaha

Xisaabi 5 aagag oo tababar garaaca wadnaha adoo isticmaalaya habka Karvonen iyadoo lagu saleynayo da'da iyo garaaca wadnaha nasashada

รฅr
slag/min
๐Ÿ‡ฉ๐Ÿ‡ฐ Dhammaan xisaabintu waxay ku salaysan yihiin sharciyada, heerarka iyo lacagta Denmark (DKK). Xisaabiyahan waa la turjumay si loo fududeeyo isticmaalka laakiin wuxuu khuseeya Denmark oo keliya.

Xisaabi aagagga tababarka garaaca wadnaha

Aagagga tababarka garaaca wadnaha waa kala duwanaanshiyaha garaaca wadnaha ee u dhigma heerarka kala duwan ee adag inta lagu jiro jimicsiga. Marka aad ku tababarto aagagga saxda ah, waxaad gaari kartaa hadafyo gaar ah.

Habka Karvonen

Habka Karvonen wuxuu xisaabiyaa aagagga garaaca wadnaha iyadoo lagu saleynayo kaydka garaaca wadnaha (HRR), oo ah farqiga u dhexeeya garaaca wadnaha ugu badan iyo garaaca nasashada.

5-da aagag

Aag 1 (50-60%) waa dhaqdhaqaaq fudud. Aag 2 (60-70%) waa gubidda dufanka. Aag 3 (70-80%) waa tababar aerobic. Aag 4 (80-90%) waa tababar anaerobic. Aag 5 (90-100%) waa dadaal ugu badan.

Su'aalaha Inta Badan La Isweydiiyo

Waa maxay habka Karvonen?

Habka Karvonen wuxuu xisaabiyaa aagagga tababarka garaaca wadnaha isticmaalaya kaydka garaaca wadnaha halkii ay ka ahaan lahayd garaaca ugu badan kaliya. Tani waxay siisaa aagag sax ah sababtoo ah garaaca wadnaha nasashadu wuu muujiyaa heerka fiitneskaaga.

Aag kee ayaan ku tababaraa si aan miisaan u lumiyo?

Aag 2 (60-70% kaydka garaaca wadnaha) waxaa la yiraahdaa aagga gubidda dufanka sababtoo ah jidhku wuxuu isticmaalaa dufanka sida shidaalka ugu weyn. Laakiin luminta miisaanku waxay ku xiran tahay dheelitirka kalooriyada guud.

Intee jeer ayaan cabbirayaa garaaca wadnaha nasashada?

Cabir garaaca wadnaha nasashada subaxdii markii aad toostid adoo weli jiifaya. Qaado celceliska 3-5 maalmood si aad u hesho natiijo sax ah.

Ilaha