Gusobanukirwa Amagare ya Porogaramu Yamagare: Niki Cyingenzi - Igipimo cyumutima, Imbaraga, cyangwa Calori?

Nyuma ya buri cyiciro cyamagare, ufungura porogaramu yawe kuri ecran yuzuye imibare: umuvuduko wumutima 145 bpm, imbaraga 180W, karori 480 kcal. Urareba kuri ecran, witiranya ibipimo wakoresha kugirango uhindure imyitozo? Reka kwishingikiriza kuri "umva" kugirango usunike kugendagenda! Kwiruka buhumyi umuvuduko ukabije wumutima cyangwa guhangayikishwa no gutwika karori ntabwo bigira ingaruka gusa ahubwo birashobora no kwangiza umubiri wawe. Uyu munsi, tuzasenya ibi bipimo 3 byingenzi, twigishe gukoresha amakuru yubumenyi kugirango uhindure neza imbaraga zamahugurwa yawe, ndetse tunagusabe inama ya mudasobwa igeragezwa, ifatika kumagare irangiye kugirango igufashe kugenda neza.

I.Icyambere, Sobanukirwa: Buri kimwe muri Metrics 3 gikora iki?

1. Igipimo cy'umutima: “Imenyekanisha ry'umubiri” ryo gusiganwa ku magare (Icyambere ku batangiye)

Umutima utera inshuro inshuro umutima wawe utera kumunota. Uruhare rwibanze rwarwo ni ukupima akazi umubiri wawe ukora - erega, nubwo waba urambiwe kugenda gute, “imipaka ntarengwa yo kwihanganira” umubiri wawe wohereza ibimenyetso cyane binyuze mumutima.

• Nigute wabisobanura?Banza, ubare umuvuduko wawe ntarengwa wumutima (formula ikaze: 220 - imyaka), hanyuma ushushanye kuri zone zikurikira:
• Agace ka Aerobic (60% -70% byumutima ntarengwa):Nibyiza kubatangiye kubaka umusingi cyangwa intera ndende isanzwe. Umubiri wawe ukoresha ibinure byingufu, kandi uzarangiza kugenda utiriwe uhumeka cyangwa wumva unaniwe.
• Lactate Threshold Zone (70% -85% yumutima ntarengwa):Agace kamahugurwa atezimbere atezimbere kwihangana, ariko imbaraga zihamye zirenze iminota 30 hano byoroshye kuganisha kumunaniro.
• Agace ka Anaerobic (> 85% byumutima ntarengwa):Byakoreshejwe nabashoferi babigize umwuga kuri siporo. Abatwara ibinyabiziga basanzwe bagomba kwirinda kuguma muri iyi zone igihe kirekire, kuko byongera ibyago byo kubabara ivi no kunanirwa imitsi.
• Icyitonderwa:Umuvuduko wumutima uterwa nikirere no gusinzira (urugero, mugihe cyizuba gishyushye, umuvuduko wumutima urashobora gukubitwa inshuro 10-15 kurenza uko bisanzwe). Abitangira ntibakeneye gukurikirana "urwego rwo hejuru, rwiza" -kugera kuri zone ya aerobic kugirango wubake umusingi ni umutekano.

2.

Gupimirwa muri watts (W), imbaraga zerekana "ubushobozi bwakazi" mugihe cyamagare. Muri make, imbaraga zawe zisohoka zigaragaza byimazeyo imbaraga zimbaraga zawe buri segonda, bigatuma igipimo cyiza kuruta umuvuduko wumutima.

• Nigute ushobora kuyikoresha?Kurugero, niba ushaka kwitoza kuzamuka kwihangana, urashobora kwishyiriraho intego nka "komeza 150-180W muminota 40." Yaba umunsi wumuyaga cyangwa kuzamuka cyane, amakuru yingufu ntashobora "kubeshya." Kumyitozo yigihe gito, koresha guhuza nka "amasegonda 30 yo kwiruka kuri 300W + umunota 1 wo gukira kuri 120W" kugirango ugenzure neza ubukana.
• Icyitonderwa:Abitangira ntibakeneye gukosora imbaraga. Wibande kubanza kubaka urufatiro rukomeye hamwe numutima utera hamwe namahugurwa ya cadence; koresha imbaraga kugirango utunganyirize imyitozo yawe umaze gutera imbere (nyuma ya byose, amakuru yukuri yingufu asaba ibikoresho byabugenzuzi byihariye).

3. Calori: "Ibyerekeye Gutwika Ingufu" (Wibande kubashinzwe ibiro)

Calori ipima imbaraga watwitse mugihe cyamagare. Uruhare rwabo rwibanze ni ugufasha gucunga ibiro - ntabwo ari nk'ikimenyetso cyerekana imyitozo myiza.

• Nigute ushobora kuyikoresha?Niba intego yawe ari ukugabanya ibiro, komeza ubukana butagereranywa (aerobic to lactate zone zone) muminota 30-60 kuri buri rugendo kugirango utwike kcal 300-500, hanyuma uhuze ibi hamwe no kugenzura imirire (urugero, irinde amavuta menshi, ibiryo birimo isukari nyinshi ukimara kugenda). Kugenda intera ndende (> 100 km), ongera wongere imbaraga zishingiye kuri calorie yaka (30-60g ya karubone ya hydrata kumasaha).
• Icyitonderwa:Calorie ibarwa muri porogaramu ni igereranya (biterwa n'uburemere, kurwanya umuyaga, naahahanamye). Ntukirukane buhumyi "karori nyinshi mugutwara igihe kirekire" - urugero, amasaha 2 yo kugenda buhoro, kugenda byihuse ntabwo bikora neza kugirango ugabanye ibinure kuruta isaha 1 yo kugendana ubukana buringaniye.

II. Igikoresho gifatika Icyifuzo: CL600 Mudasobwa Yamagare Yumukino-Gukurikirana amakuru adafite Hassle

Mugihe porogaramu za terefone zishobora kwerekana amakuru, kureba kuri terefone yawe mugihe ugenda ni bibi cyane. Terefone nayo ifite ubuzima bubi bwa bateri kandi biragoye kuyisoma mumucyo mwinshi - mudasobwa yamagare yizewe ikemura ibyo bibazo byose! Mudasobwa ya CL600 Wireless Cycling Computer ihujwe neza nogukurikirana amakuru yabatwara amagare:

• Biroroshye gusoma:Anti-glare monochrome LCD ecran + LED yinyuma, hamwe nurwego 4 rwo guhindura urumuri. Yaba izuba ryinshi rya sasita cyangwa nijoro ryijimye, amakuru arakomeza kugaragara - nta mpamvu yo kwikinisha kuri ecran.
• Byuzuye:Kurikirana umuvuduko wumutima, imbaraga, karori, intera, cadence, kuzamuka, nibindi byinshi. Urashobora kandi guhindura kubuntu ibyerekanwe hamwe nimiterere yabyo: abitangira barashobora kugumana umuvuduko wumutima nintera, mugihe abatwara ibinyabiziga bateye imbere bashobora kongeramo imbaraga na cadence kuburambe bwihariye.
• Kuramba:IP67 yo kurwanya amazi, urashobora rero kugendana ikizere umuyaga n imvura (icyitonderwa: funga igifuniko cya reberi cyane muminsi yimvura kugirango wirinde ko amazi yinjira, hanyuma uhanagura igikoresho cyumye nyuma yo kugikoresha). Batare yayo 700mAh itanga bateri ndende ， ikuraho inshuro nyinshi - nta bwoba bwo gutakaza amashanyarazi mugihe kirekire.
• Biroroshye gukoresha:Nta nsinga zacitse mugihe cyo kwishyiriraho - ndetse nabatangiye barashobora kuyishiraho vuba. Harimo kandi imikorere ya beep yo kumenyesha: izumvikana impuruza niba umuvuduko wumutima wawe urenze akarere ugenewe cyangwa imbaraga zawe zujuje intego wiyemeje, ntugomba rero kureba kuri ecran buri gihe.

Ugereranije na porogaramu za terefone, igufasha kwibanda kumuhanda mugihe ugenda, hamwe no gukurikirana amakuru neza kandi yizewe. Birakwiriye kubatangiye ndetse nabatwara amagare bateye imbere.

Intandaro yo gusiganwa ku magare ni ubuzima no kwishimira - ntugahangayikishwe no “kubura umutima wawe” cyangwa “udafite imbaraga zihagije.” Banza, wumve amakuru kandi ukoreshe uburyo bukwiye, hanyuma ubihuze nibikoresho bikwiye. Icyo gihe ni bwo ushobora kuzamura buhoro buhoro ubushobozi bwawe bwo gusiganwa ku magare udakomeretse!