Niba utangiye kwinjira mu isi yo gutwara abantu ku mafarashi ufite amakuru, birashoboka ko uzaba warumvise uturere two gutorezamo. Muri make, uturere two gutorezamo dutuma abanyamagare bashobora kwibanda ku buryo bwihariye bwo guhindura imiterere y'umubiri, bityo bigatuma babona umusaruro mwiza uvuye mu gihe bari ku ntebe.
Ariko, hamwe n’uburyo bwinshi bwo guhugura abantu - bukubiyemo umuvuduko w’umutima n’imbaraga - hamwe n’amagambo nka FTP, sweet-spot, VO2 max, n’umurongo ugabanya imbaraga z’umubiri (anaerobic threshold) akunze kugaragara hirya no hino, gusobanukirwa no gukoresha neza imiterere y’uturere two guhugura abantu bishobora kugorana.
Ariko ibyo si ngombwa ko bibaho. Gukoresha uturere bishobora koroshya imyitozo yawe binyuze mu kongera imiterere mu igare ryawe, bikagufasha kunoza neza igice cy’ubuzima wifuza kunoza.
Ikindi kandi, ahantu ho guhugura abantu harushaho kugerwaho kurusha mbere hose, bitewe n’uko amafaranga ahendutse akomeje kwiyongera.abapima umuvuduko w'umutiman'ibipimo by'amashanyarazi ndetse no kwiyongera kwihuta kw'abatoza b'ubwenge hamwe na porogaramu nyinshi zo guhugura imbere mu nzu.
1. Ni ibihe bice by'amahugurwa?
Uduce tw’imyitozo ni uturere tw’ubukana bujyanye n’imikorere y’umubiri. Abasiganwa ku magare bashobora gukoresha utwo duce tw’imyitozo kugira ngo bagere ku bintu byihariye, kuva ku kunoza ubushobozi bwo kwihangana hakoreshejwe imyitozo yo hasi kugeza ku bushobozi bwo gutangiza siporo ifite imbaraga nyinshi.
Ubwo buremere bushobora kugaragazwa hakoreshejwe umuvuduko w'umutima, imbaraga, cyangwa se 'kumva' (bizwi nka 'umuvuduko w'imyitozo igaragara'). Urugero, gahunda y'imyitozo cyangwa imyitozo ngororamubiri ishobora kugusaba kurangiza intera muri 'zone ya gatatu'.
Icyakora, si ugushyira imbaraga zawe mu mwanya muto gusa. Gukoresha ahantu ho guhugura bizagufasha kudakora cyane mu ngendo zo kugarura ubuzima cyangwa mu gihe uruhuka hagati y'igihe runaka.Ahantu witoreza imikino ni umwihariko wawe kandi hashingiwe ku rwego rwawe rw'imyitozo ngororamubiri. Ibishobora kuba bihuye n'"agace ka gatatu" ku mukinnyi umwe bizatandukana ku wundi.
2. Ni izihe nyungu zo gukoresha uturere tw’amahugurwa?
Amahugurwa y’ahantu afite inyungu nyinshi, haba mushya mu myitozo ijyanye n’imiterere cyangwa umukinnyi w’igare wabigize umwuga.
Carol Austin, umuganga akaba n'uwahoze ari umuyobozi ushinzwe gushyigikira imikorere muri Team Dimension Data, yagize ati: "Niba ufite ishyaka ryo kureba uburyo ushobora kugera ku ntego nziza, ni ngombwa cyane kugira imiterere muri gahunda yawe no gukurikiza siyansi."
Uduce tw’ingufu tugufasha gukurikiza uburyo bw’imyitozo bufite gahunda kandi bunoze, bigatuma ushobora kwibanda ku bice bimwe na bimwe by’ubuzima bwawe no gucunga akazi kawe kugira ngo wirinde imyitozo irenze urugero mu gihe ugufasha wowe cyangwa umutoza wawe gukurikirana iterambere ryawe uko igihe kigenda gihita.
Gukoresha uturere twawe ni ikintu cyiza kuri bose, bigatuma imyitozo yawe ikomeza kuba myiza kandi yihariye icyarimwe. Gukoresha uturere twawe bifasha kandi kwemeza ko ingendo zawe zo gukira - cyangwa ibihe byo gukira hagati y’igihe cyo gukira cyane - byoroshye bihagije kugira ngo umubiri wawe uruhuke kandi uhuze n’akazi ukora.
3. Uburyo butatu bwo gukoresha uturere tw'amahugurwa
Iyo umaze kurangiza ikizamini cy’imbaraga cyangwa umutima ugasanga uturere twawe, ushobora kubyifashisha mu buryo butandukanye kugira ngo umenye kandi usuzume imyitozo yawe. Wibuke ko gahunda nziza y’imyitozo ishingiye ku buzima bwawe, ibyo wiyemeje buri munsi, n’intego zawe zo kugendera ku igare.
● Kora gahunda yawe y'amahugurwa
Niba urimo gukora gahunda yawe y'imyitozo aho kuba iyatanzwe na porogaramu cyangwa umutoza, gerageza kutabitekerezaho cyane. Nyamuneka bikosore.
Gerageza kwibanda kuri 80 ku ijana by'amahugurwa yawe (atari igihe cyose cy'amahugurwa) ku bikorwa byoroshye ukoresha mu turere two hasi tw'amahugurwa (Z1 na Z2 niba ukoresha icyitegererezo cy'uturere dutatu), kandi ujye kuri Z3 cyangwa hejuru y'umubare wawe wa anaerobic kuri 20 ku ijana bisigaye by'amahugurwa.
● Iyandikishe kugira ngo uhabwe gahunda y'amahugurwa
Porogaramu zo guhugura kuri interineti zishobora no gukoresha uturere twawe kugira ngo zikore imyitozo yihariye.
Gukurikiza gahunda y'amahugurwa biroroshye kurusha mbere hose, hamwe n'ubwoko bwinshi bwa porogaramu z'amahugurwa zitanga gahunda zateguwe zo gusiganwa ku magare mu nzu. Izo porogaramu zirimo Zwift, Wahoo RGT, Rouvy, TrainerRoad, na Wahoo System.
Porogaramu ya X-Fitness ishobora guhuzwa n'uburyo butandukanye bwo gupima umuvuduko w'umutima n'umuvuduko w'umutima bwa CHILEAF, bushobora gukurikirana amakuru y'umuvuduko w'umutima n'umuvuduko w'umutima mu gihe cy'urugendo rw'amagare mu buryo bufatika.
Buri porogaramu isanzwe itanga gahunda z'imyitozo zigamije intego zitandukanye cyangwa kunoza imyitozo ngororamubiri. Izanagena imikorere yawe y'ibanze (ubusanzwe hakoreshejwe ikizamini cya FTP cyangwa ikindi gisa nacyo), itunganye uturere tw'imyitozo kandi ikore imyitozo yawe uko ingana.
● Komera buhoro buhoro
Kumenya igihe cyo kwidagadura ni ingenzi kuri gahunda iyo ari yo yose y'imyitozo. N'ubundi kandi, iyo uri kuruhuka no gukira, ushobora kwikosora no kugaruka ufite imbaraga.Koresha uturere tw’amahugurwa kugira ngo uyobore gukira kwawe n’imbaraga zawe - byaba ari ibihe byo kuruhuka hagati y’igihe cyangwa mu gihe cyo gukira.
Biroroshye cyane gukora cyane iyo wagenewe kuruhuka. Kandi niba wibagiwe gukira no gukomeza urugendo utaruhutse, uba ufite ibyago byo kunanirwa burundu.
Igihe cyo kohereza: 12 Mata 2023
