Ukuzila ukutya i-aerobic (AEJ): yintoni, izibonelelo, ukungalunganga kunye nendlela yokwenza ngayo

Umxholo

• Uyenza njani
• Izibonelelo kunye nezinto ezingalunganga zokuzila ukutya kwe-aerobic
• Ngaba uqeqesho olukhawulezayo lwe-aerobic luyehla?
• Yeyiphi indlela ebalaseleyo yokunciphisa umzimba?

Ukuzila ukutya kwe-aerobic, okwaziwa ngokuba yi-AEJ, yindlela yoqeqesho esetyenziswa ngabantu abaninzi ngenjongo yokunciphisa umzimba ngokukhawuleza. Lo msebenzi kufuneka wenziwe ngamandla asezantsi kwaye uhlala usenziwa kwisisu esingenanto kanye emva kokuvuka. Esi sicwangciso sinomgaqo wokwenza umzimba ukuba usebenzise oovimba bokugcina amandla, kuba ngexesha lokuzila ukutya okugcinwe kwiswekile kuye kwaphela.

Olu hlobo loqeqesho lusephantsi kokufunda kwaye kuxoxwa ngalo ngokubanzi phakathi kwabaqeqeshi, njengoko kunokubangela ukungalingani emzimbeni, njengokuphazamiseka okanye i-hypoglycemia, ngaphandle kokwehla kobunzima. Nokuba ukonakala kweeproteni kwaye, ngenxa yoko, ukulahleka kobunzima bemisipha kunokwenzeka. Ukuyicombulula le ngxaki, abanye abantu bakhetha ukuthatha uhlobo lokuncedisa, olunjenge-BCAA, esisongezelelo esinee-amino acid ezinokuthintela ukulahleka kwemisipha, kodwa oku kunokukutyeshela ukuzila.

Uyenza njani

Ukuzila ukutya kwe-aerobic kufuneka kwenziwe kwakusasa, nge-12 ukuya kwi-14 ngeyure ngokukhawuleza, ngaphandle kokusebenzisa izongezo, ezinje nge-BCAA, kwaye kufanele ukuba ibe namandla aphantsi, uhambe malunga nemizuzu engama-45. Kubalulekile ukusela amanzi ngaphambi, ngexesha nasemva kokuzilolonga kwaye ukunqande ukuwenza yonke imihla okanye ixesha elide, njengoko ukuzilolonga ngokukhawuleza kwe-aerobic kuphulukana nokusebenza kwayo ekuhambeni kwexesha.

Izibonelelo kunye nezinto ezingalunganga zokuzila ukutya kwe-aerobic

Ukuzila ukutya kwe-aerobic kufuneka kuthathele ingqalelo imiba eliqela ukuze ibe luncedo emntwini. Ukuze ube neziphumo ezonelisayo, kufuneka kuthathelwe ingqalelo uhlobo lokutya, utyekelo lwe-hypoglycemic, iimeko zentliziyo kunye nemeko yomzimba.

Abanye izibonelelobazi:

• Ukutya kuqhutywa ngokukhawuleza, njengoko kukho ukuhla kwemveliso kunye nokwanda kokuziva komzimba kwi-insulin;
• Ukwanda kobunzima bemisipha, njengoko kukho inkuthazo kwimveliso yokukhula kwehomoni, GH;
• Ukwanda kwenkcitho yekhalori;
• Ukuphulukana namafutha, njengoko umzimba uqala ukusebenzisa amanqatha njengomthombo wamandla wokuqala.

Nangona inezibonelelo ezininzi, kubalulekile ukunqanda ukwenza uqeqesho olukhawulezayo lwe-aerobic yonke imihla, njengoko iyindlela engafanelekanga ekuhambeni kwexesha, kuba umzimba ungasiwa kwimeko yokonga umbane, apho kukho ukwehla kwenkcitho yamandla ngexesha lokuzilolonga. Yiyo loo nto abanye iintsilelo bazi:

• Ukunyanzeliswa ngexesha lokuzilolonga kwe-aerobic;
• Ukwehla kwentsebenzo ngonyaka;
• Ukungalingani emzimbeni;
• Ithuba elikhulu lokuba nezifo;
• Ukugula kwesithuthi;
• Ukufa;
• Isiyezi;
• Hypoglycemia;
• Ukuphulukana nobunzima bemisipha ngenxa yokwanda kweprotein, kwimeko yokuzilolonga ngokuzilolonga ngamandla amakhulu.

Kukwabalulekile ukugcina engqondweni ukuba ayingabo bonke abantu abaya kuba nezibonelelo ezifanayo zoqeqesho lokuzila ukutya, kwaye ke, eyona nto ilungileyo kukuba kubonisiwe yingcali yemfundo yezomzimba ukuze izicwangciso ziyilelwe ukuphucula iziphumo ze-AEJ.

Ngaba uqeqesho olukhawulezayo lwe-aerobic luyehla?

Ukuba uqeqesho lwenziwa ngamandla asezantsi, ngezinye iintsuku kunye nolwalathiso lobungcali, ewe. Ukuzila ukutya kwe-aerobic kusekwe kwinto yokuba ngokuzila ukutya umzimba usebenzisa zonke iivenkile zeswekile ukugcina umzimba usebenza, nto leyo yenza ukuba kube lula emzimbeni ukusebenzisa iivenkile ezinamafutha ukwenza amandla okwenza izinto zomzimba kwakusasa.

Nangona kunjalo, olu hlobo loqeqesho lusebenza ngakumbi kwabo bantu banokutya okuncinci kweekhalori, esele benomzimba kwaye umzimba ungawasebenzisa ngokwendalo amanqatha njengomthombo wamandla ophambili. Ukongeza, ukuze unciphise umzimba ngokuzilolonga kwisisu esingenanto, kubalulekile ukuba usele amanzi ngaphambi nangexesha lokuzilolonga kwaye wenze umsebenzi wobunzima obuphantsi, njengokuhamba, kangangesithuba semizuzu engama-40.

Ukuba umthambo owenziweyo ngokuzila ungamandla aphezulu kakhulu, njengokuhamba kwexesha lokuphumla okanye i-HIIT, kunokubakho ukulahleka kobunzima bemisipha, isiyezi, ukudinwa okanye ukuziva ugula. Funda ngakumbi nge-HIIT.

Bukela iinkcazo zethu zesondlo malunga nokuzila ukutya kwe-aerobic kule vidiyo ilandelayo:

Yeyiphi indlela ebalaseleyo yokunciphisa umzimba?

Sele kungqinwe ngokwenzululwazi ukuba ukwehla kobunzima kunxulumene ngqo nokutya okunezondlo, ixesha kunye namandla okuzivocavoca.

Ukuzila ukutya kwe-aerobic, ngaphandle kokubanakho ukonyusa ukusetyenziswa kweoyile ukwenza amandla, kunxulunyaniswa nokulahleka kobunzima bemisipha, kunokuba kunjalo ngokulahleka kwesisindo, njengoko uninzi lwabantu luphela lusenza olu hlobo lokuzilolonga ngaphandle kwesikhokelo esifanelekileyo.

Jonga ukuba yeyiphi eyona mithambo ilungileyo yokunciphisa umzimba.