Gusobanukirwa amakuru ya porogaramu yo gusiganwa ku magare: Ni ikihe gifite agaciro kurusha ibindi—igipimo cy'umutima, imbaraga, cyangwa karori?

Nyuma ya buri gihe cyo gusiganwa ku magare, ufungura porogaramu yawe kuri ecran yuzuye imibare: umuvuduko w'umutima 145 bpm, imbaraga 180W, karori 480 kcal. Ese ureba ecran, ukaba utazi icyo wakoresha kugira ngo uhindure imyitozo yawe? Reka kwishingikiriza ku "kumva" kugira ngo unyure mu ngendo! Gukurikirana umutima wawe utera cyane cyangwa gushishikazwa no gutwika karori ntabwo ari ingirakamaro gusa ahubwo bishobora no kwangiza umubiri wawe. Uyu munsi, turasesengura ibi bipimo bitatu by'ingenzi, tukwigishe gukoresha amakuru ya siyansi kugira ngo uhindure neza imbaraga z'imyitozo yawe, ndetse tunaguhe inama yo gukoresha mudasobwa ikora ku igare yageragejwe kandi ikora neza ku iherezo kugira ngo igufashe kugenda neza kurushaho.

I.Ubwa mbere, Sobanukirwa: Ni iki buri kimwe muri ibi bipimo bitatu gikora?

1. Igipimo cy'umutima: "Impanuro y'umubiri" ku igare (Icyambere ku batangira)

Igipimo cy'umutima bivuze inshuro umutima wawe utera ku munota. Inshingano yawo nyamukuru ni ukupima umutwaro w'umubiri wawe—n'ubundi kandi, uko urugendo rwaba runaniza kose, "umupaka ntarengwa wo kwihanganira" umubiri wawe wohereza ibimenyetso ahanini binyuze mu gipimo cy'umutima.

• Ni gute wabisobanura?Ubwa mbere, barura umuvuduko ntarengwa w'umutima wawe (formula isanzwe: 220 - imyaka), hanyuma uyishyire mu duce dukurikira:
• Agace k'umwuka (60%-70% by'umuvuduko ntarengwa w'umutima):Ni byiza ku batangira kubaka umusingi cyangwa ingendo ndende zisanzwe. Umubiri wawe ukoresha ibinure kugira ngo ubone imbaraga, kandi uzarangiza urugendo udahumeka cyangwa ngo wumve unaniwe.
• Agace k'umuvuduko wa Lactate (70%-85% by'umuvuduko ntarengwa w'umutima):Aha hantu ho gukorera imyitozo yo mu rwego rwo hejuru hatuma umuntu agira kwihangana, ariko imbaraga zirambye zigashira iminota 30, byoroshye gutuma umuntu ananirwa.
• Agace ka Anaerobic (> 85% by'umuvuduko ntarengwa w'umutima):Ikoreshwa n'ababigize umwuga mu kwiruka. Abakinnyi basanzwe bagomba kwirinda kuguma muri aka gace igihe kirekire, kuko byongera ibyago byo kubabara mu ivi no kubabara imitsi.
• Icyitonderwa:Igipimo cy'umutima kigira ingaruka ku kirere n'ibitotsi (urugero, mu mpeshyi ishyushye, igipimo cy'umutima gishobora kuba hejuru y'ibice 10-15 kurusha uko bisanzwe). Abatangira ntibagomba gukomeza "uko barushaho kuba benshi, ni ko barushaho kuba beza" - gukomeza gukora siporo yo kwidagadura kugira ngo bubake umusingi ni byiza.

2. Ingufu: "Igipimo cy'imbaraga nyazo" cyo gusiganwa ku magare (Icyibandwaho ku bakinnyi bateye imbere)

Ingufu zipimwe muri watts (W), zigaragaza "ubushobozi bwawe nyakuri" mu gihe ugenda ku igare. Muri make, imbaraga zawe zigaragaza neza imbaraga zawe buri segonda, bigatuma zipima umuvuduko w'umutima urenze uwo umutima utera.

• Ni gute wabikoresha?Urugero, niba ushaka kwitoza kwihangana mu kuzamuka umusozi, ushobora kwishyiriraho intego nka "gukomeza 150-180W mu minota 40." Byaba ari umunsi w'umuyaga mwinshi cyangwa kuzamuka cyane, amakuru y'ingufu ntabwo "azabeshya." Ku myitozo y'igihe gito, koresha uburyo nka "amasegonda 30 yo kwiruka kuri 300W + umunota 1 wo gukira kuri 120W" kugira ngo ugenzure neza imbaraga.
• Icyitonderwa:Abatangira ntibagomba kwibanda ku ngufu. Banza wibande ku kubaka urufatiro rukomeye hamwe n'imyitozo yo gutera k'umutima no gupima umuvuduko w'amaraso; koresha imbaraga kugira ngo unoze imyitozo yawe umaze gutera imbere (n'ubundi kandi, amakuru nyayo y'imbaraga asaba ibikoresho byihariye byo kugenzura).

3. Kalori: "Icyitonderwa ku gutwika ingufu" (Icyibandwaho ku bashinzwe kugenzura ibiro)

Kalori zipima ingufu ukoresha mu gihe ukina igare. Inshingano zazo nyamukuru ni ugufasha mu kugabanya ibiro—si ukugira ngo zibe ikimenyetso cy'uko imyitozo ikora neza.

• Ni gute wabikoresha?Niba intego yawe ari ukugabanya ibiro, komeza gukoresha imbaraga ziri hagati (aerobic na lactate threshold zone) mu gihe cy'iminota 30-60 kuri buri rugendo kugira ngo utwike 300-500 kcal, kandi ubishyire hamwe n'igenzura ry'imirire (urugero: irinde ibiryo birimo amavuta menshi n'isukari nyinshi ako kanya nyuma yo kugenda). Ku rugendo rurerure (>100 km), subiza imbaraga ukurikije gutwika karori (30-60g za karubohidrati ku isaha).
• Icyitonderwa:Kubara karori zituruka kuri porogaramu ni ibigereranyo (biterwa n'uburemere, imbaraga z'umuyaga, naagasozi). Ntukihutire "gukoresha karori nyinshi mu gihe ugenda ku igare rinini" — urugero, amasaha 2 yo kugenda buhoro buhoro kandi wihuta ntabwo ari ingirakamaro cyane mu kugabanya ibinure kurusha isaha 1 yo kugenda ku igare riciriritse.

II. Inama ku gikoresho gifatika: CL600 Mudasobwa yo gutwara amagare idakoresha insinga—Gukurikirana amakuru nta ngorane

Nubwo porogaramu za telefoni zishobora kwerekana amakuru, kureba telefoni yawe mu gihe urimo kuyitwara ni bibi cyane. Telefoni nazo zifite ubuzima bubi bwa batiri kandi ziragoye gusoma mu mucyo mwinshi— mudasobwa yizewe yo gutwara igare ikemura ibi bibazo byose! Mudasobwa ya CL600 Wireless Cycling yakozwe neza ijyanye n'ibyo abanyamagare bakeneye mu kugenzura amakuru:

• Biroroshye gusoma:Ecran ya LCD ifite umurambararo ukabije + urumuri rwa LED, ifite uburyo bwo guhindura urumuri rw'ibice bine. Byaba izuba ryinshi ryo ku manywa cyangwa ikirere cyijimye cyo mu ijoro, amakuru aracyasobanutse neza—nta mpamvu yo kugerageza kureba ecran.
• Ifite amashusho yuzuye:Ikurikirana umuvuduko w'umutima, imbaraga, karori, intera, uburebure, n'ibindi. Ushobora kandi guhindura ku buntu ibikubiye mu imurikagurisha n'imiterere yaryo: abatangira bashobora kugumana umuvuduko w'umutima n'intera gusa, mu gihe abakinnyi bakomeye bashobora kongeramo imbaraga n'uburebure kugira ngo babone uburambe bukwiye.
• Iramba:Igipimo cya IP67 cyo kwirinda amazi, bityo ushobora kugenda ufite icyizere cy'umuyaga n'imvura (icyitonderwa: funga igipfundikizo cya rabara neza mu minsi y'imvura kugira ngo wirinde ko amazi yinjira, kandi uhanagure igikoresho cyumutse nyuma yo kugikoresha). Bateri yacyo ya 700mAh itanga bateri ndende, ikuraho kongera gusharija kenshi—nta bwoba bwo gutakaza ingufu mu gihe cy'urugendo rurerure.
• Byoroshye gukoresha:Nta nsinga zigonganye mu gihe cyo kuzishyiraho—ndetse n'abatangiye kuzishyiraho vuba. Zirimo kandi uburyo bwo kuziburira: zizavuga niba umutima wawe utera cyane cyangwa imbaraga zawe zigahuye n'intego wihaye, bityo ntugomba guhora ureba ecran.

Ugereranyije na porogaramu za telefoni, igufasha kwibanda ku muhanda mu gihe ugenda, hamwe no kugenzura amakuru neza kandi mu buryo bwizewe. Ikwiriye abatangiye kugendera ku magare ndetse n'abateye imbere.

Ishingiro ry'igare ni ubuzima bwiza n'ibyishimo—ntugahangayikishwe no “kubura aho umutima wawe utera” cyangwa “kutagira imbaraga zihagije.” Ubwa mbere, sobanukirwa amakuru hanyuma ukoreshe uburyo bukwiye, hanyuma uyashyire hamwe n'ibikoresho bikwiye. Icyo gihe ni bwo ushobora kunoza buhoro buhoro ubushobozi bwawe bwo gutwara igare nta gukomereka!