Indlela yokunciphisa umzimba ngelixa uhamba

Umxholo

• Iingcebiso zokunciphisa umzimba ngokuhamba
• Yintoni oza kuyitya ukongeza ukwehla kobunzima

Ukuhamba ngumthambo we-aerobic othi xa usenziwa yonke imihla, utshintshwe ngokuzilolonga kakhulu kwaye unxulunyaniswe nokutya okwaneleyo, kunokukunceda ukunciphisa umzimba, ukuphucula ukujikeleza kwegazi, ukuma komzimba kunye nokulahleka kwesisu. Ukuhamba ngokukhawuleza kunokutshisa phakathi kwe-300 kunye ne-400 yeekhalori kwiyure e-1, kubalulekile ukuba ukuhamba okanye ukwenza eminye imisebenzi eyenziwa rhoqo ukuze iziphumo zigcinwe.

Xa ukuhamba kwenziwa rhoqo kwaye kunxulunyaniswa nokutya okumiselwe yingcali yezondlo ngokwenjongo yomntu, ukwehla kobunzima obukhuthazwe kukuhamba kuyonyuswa. Funda indlela yokwenza uhambo lokuhamba ukunciphisa umzimba.

Ukuhamba kukwanazo nezinye izibonelelo zempilo, njengokunciphisa i-cholesterol, ukonyusa amathambo kunye nokunciphisa umngcipheko wesifo seswekile. Ukongeza, kubonisiwe kubantu bayo yonke iminyaka kunye neemeko zomzimba, ukuba nje iyayihlonipha imida yayo. Zazi izibonelelo zokuhamba.

Iingcebiso zokunciphisa umzimba ngokuhamba

Ukwehla kobunzima ngokuhamba, kubalulekile ukuba umntu ahambe ngokukhawuleza ukuze akwazi ukufikelela kumda wokumelana, ohambelana ne-60 ukuya kwi-70% yenqanaba eliphezulu lentliziyo. Xa ufika kuloo ndawo, umntu uqala ukubila kwaye aqale ukuphefumla nzima. Ezinye iingcebiso ezinokulandelwa zezi:

• Nika ingqalelo ekuphefumlweni ngelixa uhamba, ukungenisa impumlo kunye nokuphefumula ngomlomo ngesantya sendalo, ukunqanda ukubamba umzimba weoksijini;
• Hamba ubuncinci imizuzu engama-30 ngemini amaxesha ama-3 ukuya kwayi-4 ngeveki kwaye ugcine usebenze rhoqo;
• Vary ubunzima kunye nesantya sokuhamba;
• Gwema monotony yendlela, uzama ukwahluka indlela. Ukuzivocavoca ngaphandle kuhle, njengoko kwandisa amanqanaba amandla kwaye kuvumela umzimba ukuba utshise iikhalori ezininzi;
• Nxiba iimpahla kunye nezihlangu ezifanelekileyo kwimithambo yomzimba;
• Nxulumana nokuzonwabisa nomsebenzi womzimba ngomculo, umzekelo, ukwenza umthambo ube mnandi ngakumbi kwaye wandise imvakalelo yokuziva ulungile;
• Ngexesha lokuhamba kubalulekile ukwenza wonke umzimba ukuba usebenze, ukuhambisa iingalo ngokwenyathelo, ukubamba isisu, ukukhukhumeza isifuba kunye nokugcina iingcebiso zeenyawo ziphakame kancinci.

Ngaphambi kohambo kunomdla ukufudumeza umzimba, ukulungiselela izihlunu zomsebenzi kunye nokuphepha ukwenzakala. Ukuzifudumeza kufuneka kwenziwe ngamandla, ngokutsiba, umzekelo. Emva komsebenzi, kubalulekile ukuba wolule ukunciphisa umngcipheko weekram kunye nokuxinana kwe-lactic acid kwimisipha. Bona ukuba zeziphi izibonelelo zokuzifudumeza nokuzolula.

Yintoni oza kuyitya ukongeza ukwehla kobunzima

Ukukhuthaza ukwehla kobunzima obukhuthazwayo ngokuhamba, kubalulekile ukulandela ukutya okunotye kwifibre, imifuno, iziqhamo, ukutya okugcweleyo kunye nembewu, enje nge-chia kunye neflakisi, umzekelo. Ukongeza, kuyacetyiswa ukunciphisa ukusetyenziswa kwamafutha kunye neeswekile, ukongeza kwiimveliso zeshishini ezityebile kwiikhalori, ezinje ngokutya okulula, iziselo ezibandayo, ukutya okulungeleyo nokubandayo kunye nenyama egqityiweyo, enjengesoseji, isoseji kunye nebhekoni, umzekelo. Zazi iziqhamo ezilahleka ubunzima kunye neekhalori zazo.

Ngexesha lokuhamba, kuyacetyiswa ukuba usele amanzi ukuze uhlale unamanzi nasemva kokuzilolonga, ube nesidlo esincinci esinee-carbohydrate kunye neeproteni, ezinje ngeyogathi enamafutha asezantsi eneebhiskithi ezi-5 zesitatshi okanye isiselo seziqhamo sendalo kunye nesonka kunye noshizi, umzekelo Nantsi indlela yokutya kakuhle ukutshisa amanqatha kunye nokwakha umsipha kwividiyo: