Ungawufumana njani uMsebenzi oMkhulu ngokuhamba ngokukhawuleza

Umxholo

• Yintoni ethathwa njengokuhamba ngokukhawuleza?
• 1. Ithagethi yenqanaba lentliziyo
• 2. Amanyathelo ngomzuzu
• 3. Uvavanyo lwentetho
• Zeziphi izibonelelo zokuhamba ngokukhawuleza?
• Zingaphi iikhalori onokuzitshisa xa uhamba ngokukhawuleza?
• Iindlela zokunyusa ikhalori yakho yokutsha
• Yenyuka intaba
• Yongeza uqeqesho lwexeshana
• Thatha ubunzima besandla
• Inkqubo
• Rhoqo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuhamba ngokukhawuleza ngenye yezona zinto zilula kwaye zisebenza kakuhle kwi-cardio. Kwaye, okona kubaluleke kakhulu, kunokwenzeka ukuba sele unayo yonke into oyifunayo ukuze uqalise.

Unokwenza ukuhamba ngokukhawuleza, ukukhupha izithukuthuku ngaphakathi okanye ngaphandle kwaye kungekho zixhobo ezizodwa. Isibini esifanelekileyo seziteki simalunga nayo yonke into oyifunayo ukuze uqale ukuvuna uninzi lwemivuzo yokuhamba ngokukhawuleza.

Isitshixo sokufumana ukuzilolonga okukhulu ngokuhamba ngokukhawuleza kukugcina isantya esinika intliziyo kunye nemiphunga uqeqesho olunzima, kodwa kungabi nzima kangangokuba uphume umphunga ngokukhawuleza.

Qhubeka ufunda ukuze ufumane ukuba ungayinyusa njani impilo yakho yomzimba kunye nengqondo ngokuhamba ngokukhawuleza kunye nezibonelelo onokuzifumana kolu hlobo lokuzilolonga.

Yintoni ethathwa njengokuhamba ngokukhawuleza?

Ibinzana elithi "ukuhamba ngokukhawuleza" alicacanga ncam. Ngaba iyakhawuleza kancinci kunejubane lakho eliqhelekileyo? Ngaba ikhawuleza kakhulu?

Ukukunceda ukuqinisa ngokuchanekileyo ukuba kuthetha ntoni, kukho iindlela ezininzi zokulinganisa isantya sakho ukuze uqiniseke ukuba ukwindawo "ekhawulezayo". Makhe siqwalasele iinketho ezintathu zokulinganisa ukuba uhamba ngesantya esifanelekileyo na.

1. Ithagethi yenqanaba lentliziyo

Enye indlela yokufumanisa ukuba uhamba ngokukhawuleza ngokwaneleyo kukulinganisa ukubetha kwentliziyo yakho.

Inqanaba lentliziyo elikhuselekileyo ngelixa uzilolonga, kubantu abadala, ngama-50 ukuya kuma-85 eepesenti yenqanaba lentliziyo yakho. Ukuzivocavoca kwinqanaba lentliziyo ekujolise kuyo kuthetha ukuba ufumana elona lungelo likhulu ekusebenzeni kwakho.

Ngokwe-American Heart Association:

• Iithagethi zentliziyo yakho ekujolise kuyo ngexesha lokuzilolonga ngamandla zijikeleze iipesenti ezingama-50 ukuya kuma-70 zenqanaba lentliziyo yakho.
• Iithagethi zentliziyo yakho ekujolise kuyo ngexesha lomsebenzi onamandla zimalunga nama-70 ukuya kuma-85 epesenti yenqanaba lentliziyo yakho ephezulu.

Ke, yintoni kanye kanye inqanaba lokubetha kwentliziyo yakho, kwaye uyazi njani ukuba yintoni?

Inqanaba lakho lentliziyo liphezulu zii-220 beats ngomzuzu (bpm) thabatha iminyaka yakho kwiminyaka. Ke, kumntu oneminyaka engama-40 ubudala, ingangama-220 - 40 = 180 bpm.

Ukufumana uluhlu lweethagethi zentliziyo yakho, yenza oku kulandelayo:

• Isiphelo esisezantsi sokujolisa kwentliziyo yakho, phinda-phinda ama-220 bpm uthabathe iminyaka yakho ngo-0.50 (50 pesenti). Umzekelo, kubudala beminyaka engama-40 ibingaba yi-180 bpm x 0.50 = 90 bpm.
• Isiphelo esiphakamileyo sokujolisa kwentliziyo yakho, phinda-phinda ama-220 bpm uthabathe iminyaka yakho ngo-0.85 (85 pesenti). Umzekelo, kubudala beminyaka engama-40 ibingaba yi-180 bpm x 0.85 = 153 bpm.
• Kulomntu, ekujolise kuko kwentliziyo yabo ngelixa behamba kuya kuba phakathi kwe-90 kunye ne-153 beats ngomzuzu.

Ukuba awuqinisekanga ukuba ulilinganisa njani inani lokubetha kwentliziyo yakho, nantsi indlela yokwenza:

1. Beka iingcebiso zesalathiso sakho kunye neminwe ephakathi ngaphakathi kwesandla sakho sasekhohlo de ube uziva ukubetha. Sukusebenzisa ubhontsi wakho ukulinganisa ukubetha kwentliziyo yakho, njengoko isithupha sakho sinokubetha kwaso. Oku kunokukunika ukufundwa okungachanekanga.
2. Jonga iwotshi okanye iwotshi, kwaye ubale inani leebethi ozivayo ngeminwe yakho imizuzwana engama-30.
3. Nje ukuba unenombolo, phinda inani ngo-2 ukufumana i-bpm yakho. Umzekelo, ukuba ubala ii-beats ezingama-55 kwimizuzwana engama-30, izinga lokubetha kwentliziyo yakho liya kuba li-110 beats ngomzuzu (55 x 2).

Ukufikelela kwindawo ekujoliswe kuyo yenqanaba lentliziyo, jolisa kwezi ndawo zilandelayo ze-bpm ngokusekwe kubudala bakho:

2. Amanyathelo ngomzuzu

Enye indlela yokulinganisa isantya sakho kukubala amanyathelo akho.

Uphononongo olupapashwe kwiBritish Journal of Sports Medicine lubonisa ukuba ukuba unokuhamba amanyathelo angama-100 ngomzuzu, uhamba ngokukhawuleza ngokwaneleyo ukuvuna izibonelelo zokomelela komzimba.

Ukusebenzisa umkhondo womzimba kunokukunceda ugcine umkhondo wamanyathelo akho kunye nendlela ohamba ngokukhawuleza ngayo.

Thenga umkhondo womzimba kwi-intanethi.

3. Uvavanyo lwentetho

A yokuqonda ukuba ukuhamba kwakho ayifuni naziphi na izibalo. Endaweni yokulinganisa isantya sakho, uqala ukuthetha ngelixa uhamba:

• Ukuba ungathetha kakuhle ngokuphefumla, mhlawumbi uhamba ngesantya esiphakathi kodwa esikhawulezayo.
• Ukuba awukwazi ukuthetha ngokulula kuba uphelelwe ngumoya, isantya mhlawumbi sinamandla.
• Ukuba uyakwazi ukucula ngokuvakalayo, isantya sinokucotha kakhulu ukuba ungathathwa njengokuhamba ngokukhawuleza. Ukuba unako, zama ukuthatha isantya.

Zeziphi izibonelelo zokuhamba ngokukhawuleza?

Ukuzivocavoca umzimba rhoqo, njengokuhamba ngokukhawuleza, kunika uluhlu olubanzi lwezibonelelo zomzimba nezengqondo. Ezinye izibonelelo eziphandwe kakuhle zibandakanya:

• Ukuhla ukusinda. Ukuhamba kunokukunceda ukuba ulahle ubunzima obugqithisileyo ngokutshisa iikhalori ezingaphezulu, ukonyusa ubunzima bezihlunu, kwaye ukonyuse imood yakho ukuze ube nakho ukuqhubeka nokuhamba.
• Ukuphucula impilo yentliziyo. Ngokuka, ukuhamba iintsuku ezintlanu ngeveki kunokunceda ukunciphisa umngcipheko wesifo sentliziyo. Ukuzilolonga rhoqo kwe-cardio kunokunceda ukunciphisa amanqanaba e-LDL (embi) ye-cholesterol egazini lakho.
• Uxinzelelo lwegazi olusezantsi. Uphando lufumene ukuba ukuzivocavoca rhoqo kwe-cardio kunokunceda ukunciphisa uxinzelelo lwegazi.
• Iswekile esezantsi yegazi. Ukuhamba rhoqo ngokukhawuleza kunokunyusa uvakalelo lwakho lwe-insulin. Oku kuthetha ukuba iiseli kwiimisipha zakho ziyakwazi ukusebenzisa i-insulin ukuzoba kwi-glucose yamandla, ngaphambi nasemva kokuba uzilolonge.
• Ukuphucula impilo yengqondo. Uphando luye lwabonisa ukuba ukuzivocavoca umzimba kunokunyusa ukuzithemba, ukuphucula ubuthongo, ukwakha amandla engqondo, kunye nokunye.

Zingaphi iikhalori onokuzitshisa xa uhamba ngokukhawuleza?

Ireyithi otshisa ngayo iikhalori ixhomekeke kwizinto ezininzi, kubandakanya:

• ubunzima bomzimba wakho
• iminyaka yakho
• isini sakho
• ungakanani umsipha onqabileyo onawo
• ubungakanani bokusebenza kwakho
• usebenza ixesha elingakanani

Ukutshisa inani eliphezulu leekhalori, uya kufuna ukuhamba ngokukhawuleza. Uyakufuna ukuhamba ixesha elide.

Umzekelo, uya kutshisa iikhalori ezininzi ukuba uhamba ngesantya seemayile ezingama-4 ngeyure (mph) imizuzu engama-35 kunokuba uhamba ngesantya se-3 mph kangangemizuzu engama-20.

Nantsi umfanekiso weekhalori onokuzitshisa, kuxhomekeke kubunzima bakho kunye nesantya, ukuba uhamba iyure enye. Hlukanisa le nombolo nge-2 ukufumana ikhalori yokutshisa ukuhamba ngomzuzu-30:

Iindlela zokunyusa ikhalori yakho yokutsha

Ukutshisa iikhalori ezininzi ekuhambeni kwakho, zama ezinye zezi ndlela:

Yenyuka intaba

Ukongeza ukutyekela kunye neenduli kwindlela yakho yokuhamba kuya kufuna intliziyo yakho, imiphunga, kunye nezihlunu ukuba zisebenze nzima kwaye ke zitshise iikhalori ezingaphezulu.

Uncedo lokuhamba ngetreadmill kukuba unokuseta ukutyekela kohambo lwakho. Iindlela ezininzi zokunyathela zikuvumela ukuba ungene kwikhondo elilungiselelwe kwangaphambili lokuthambeka, ukwehla, kunye nomgangatho othe tyaba.

Yongeza uqeqesho lwexeshana

Uqeqesho lwexesha eliphakamileyo (HIIT) lubandakanya ukugqabhuka okumfutshane kokuzilolonga okunamandla okutshintshisanayo namaxesha okubuyela kwimeko yesiqhelo.

Umzekelo, oku kunokubandakanya ukunyuka intaba ngesantya esikhawulezayo semizuzu emi-5 kulandelwa kukuhamba kancinci kumhlaba othe tyaba kangangemizuzu emi-3, uphinde le patheni kangangemizuzu engama-20 okanye engama-30.

Ndibonisile ukuba ukusebenza kwe-HIIT yindlela esebenzayo yokutsha kweekhalori kunye nokunciphisa amanqatha omzimba kwixesha elifutshane.

Thatha ubunzima besandla

Ubunzima bokukhanya obungadinisi iingalo zakho bunokongeza umzamo ongezelelweyo ekuhambeni kwakho kwaye kukwenze usebenze nzima kancinci.

Inkqubo

Ukwenza olona hambo lwakho luhamba ngokukhawuleza, kwaye ukunqanda ukwenzakala, zama ukusebenzisa ezi ndlela zilandelayo xa uhamba:

• Gcina intloko yakho phezulu, ujonge phambili, hayi phantsi.
• Khulula intamo yakho, amagxa, kunye nomva, kodwa ungoyiki okanye uncike phambili.
• Gcina umqolo wakho uthe tye, kwaye ubandakanye izihlunu zesisu sakho.
• Hamba ngokukhawuleza, uqengqe unyawo lwakho kwisithende ukuya ezinzwaneni.
• Jika iingalo zakho ngokukhululekileyo, okanye umpompe iingalo zakho kancinci ngentambo nganye.
• Ukuba uhamba ngaphandle, sukuba nee-headphone okanye i-earbuds evulwe kakhulu ungeva ukugcwala kwabantu okanye umntu oza emva kwakho.

Rhoqo

Umbutho weAmerican Heart Association ucebisa ngemizuzu eli-150 yokuzivocavoca ngamandla okanye imizuzu engama-75 yokusebenza ngamandla ngeveki.

Ukuba ulandela isincomo sokuzilolonga ngesantya esilinganiselweyo imizuzu eyi-150 ngeveki, usukelo olufanelekileyo kukuhamba ngokukhawuleza imizuzu engama-30 ngosuku, iintsuku ezintlanu ngeveki.

Ukuba ukuhamba imizuzu engama-30 ngexesha kunzima ukungena kwishedyuli yakho, unokuyaphula kukuhamba ngemizuzu eli-10 okanye ezimbini zokuhamba ngemizuzu eli-15 ngosuku. Ngumbono olungileyo ukusasaza umsebenzi kuyo yonke iveki kwaye uhambe ubuncinci imizuzu eli-10 ngexesha.

Nangona i-150 yemizuzu yokuzivocavoca ngokulinganisela iyinjongo efanelekileyo yokudubula ngeveki nganye, uya kufumana izibonelelo ezingakumbi xa uhamba ngokukhawuleza ixesha elide.

Umgca wezantsi

Ukuhamba ngesantya esikhawulezayo, nokuba kuyimizuzu eli-10 ngexesha, kunokuba yinzuzo kwimpilo yakho nakwintlalo-ntle yakho ngeendlela ezininzi.

Ngokwandisa ukuhamba kwegazi, ukuhamba ngokukhawuleza kunokuphucula impilo yentliziyo yakho kunye nemiphunga. Inokunciphisa umngcipheko kwiimeko ezininzi zempilo kwaye ikuncede ulawule ubunzima bakho.

Ukongeza, ukuhamba ngokukhawuleza kunokuphucula ukusebenza kwengqondo yakho, kukonyuse amandla akho, kunciphise uxinzelelo kunye nokuphucula ukulala kwakho.

Ukuba unayo nayiphi na inkxalabo yezempilo okanye ukonzakala, qiniseka ukuba uthethe nogqirha wakho ngaphambi kokuba uqalise ngenkqubo entsha yokuzilolonga.