Piv txwv ntawm kev siv zog ua haujlwm aerobic:
- hiking nce toj lossis nrog lub hnab ev hnyav.
- running.
- sua laps.
- aerobic dancing.
- hnyav yardwork zoo li nruam khawb lossis hoeing.
- tennis (singles)
- cycling 10 mais tauj ib teev lossis sai dua.
- kawm hlua.
kev tawm dag zog lub zog yog dab tsi?
Vigorous-intensity aerobic activity. (piv txwv li, jogging lossis khiav) rau 75 feeb (1 teev thiab 15 feeb) txhua lub lim tiam. THIAB. Kev ua kom cov leeg muaj zog. ntawm 2 los yog ntau tshaj ib lub lim tiam uas ua hauj lwm rau tag nrho cov leeg nqaij loj (ob ceg, duav, nraub qaum, plab, hauv siab, xub pwg, thiab caj npab).
Kev ua ub ua no hauv tsev yog dab tsi?
Treading dej nrog ceev ceev, siv zog heev. dej jogging.
kev tawm dag zog:
- Taug kev nce toj, dhia lossis khiav.
- Kev ua haujlwm hnyav (push-ups, zaum-ups, dhia jacks, thiab lwm yam)
- High impact aerobic dancing.
- kawm hlua.
- Siv tus ntaiv-nce toj lossis tshuab skiing.
- chaw caij tsheb kauj vab, nrog kev siv zog ntau.
Fitt Principle yog dab tsi?
Cov ntsiab lus FITT yog ib daim ntawv sau ua haujlwm los pab cov neeg koom nkag siab tias lawv yuav tsum tau ua haujlwm ntev npaum li cas thiab nyuaj npaum li cas. FITT yog cov lus luv uas sawv cev rau Zaus, Siv, Sijhawm, thiab Hom. FITT tuaj yeem siv rau kev tawm dag zog feem ntau lossis tshwj xeebCheebtsam ntawm kev tawm dag zog.
Ob lub ntsiab lus tseem ceeb ntawm Fitt yog dab tsi?
Ntau dhau thiab nce qib yog ob txoj hauv kev kawm.
