Ngaba Unokuthoba Umzimba Ngokukhawuleza Ngokuzilolonga Kwisisu Esingenanto?

Umxholo

• 1. Yizame: I-cardio ekhawulezileyo inokukunceda utshise amanqatha amaninzi
• 2. Tsiba: Ukutya ngaphambi kokuba wenze umsebenzi we-cardio kubalulekile ukuba uzama ukongeza ubunzima bemisipha
• Zama: Uyayithanda indlela oziva ngayo umzimba wakho ngelixa usenza i-cardio ekhawulezayo
• 4.Yitsiba: Imisebenzi efuna amandla kunye nesantya kufuneka yenziwe ngamafutha esiswini sakho
• 5. Yizame: I-cardio ekhawulezileyo inokuba luncedo ukuba unexinzelelo lwe-GI
• 6. Yitsiba: Unemeko ezithile zempilo
• Iingcebiso ezikhawulezayo zokwenza i-cardio ekhawulezayo

Sibuza iingcali ngezimvo zazo kwi-cardio ekhawulezileyo.

Ngaba ukhona umntu owakha wacebisa ukuba usebenze ngaphandle kwesisu esingenanto? Ukwenza i-cardio ngaphambi okanye ngaphandle kokutya kunye nokutya, kungenjalo kwaziwa njenge-cardio ekhawulezayo, sisihloko esishushu kwimo yomzimba kunye nesondlo.

Njengeendlela ezininzi zempilo, kukho abalandeli kunye nabagxeki. Abanye abantu bafunga ngayo njengendlela ekhawulezayo nesebenzayo yokulahlekelwa ngamanqatha, ngelixa abanye bakholelwa ukuba yinkcitha xesha namandla.

I-cardio ekhawulezileyo ayithethi ukuba unamathela kwinkqubo yokuzila ukutya.Kungaba lula njengokubaleka into yokuqala ekuseni, emva koko utye isidlo sakusasa emva.

Sathetha neengcali ezintathu zomzimba kunye nezondlo malunga neenzuzo kunye neengozi zokuzila ukutya kwe-cardio. Nantsi into ebebeyithethile.

1. Yizame: I-cardio ekhawulezileyo inokukunceda utshise amanqatha amaninzi

Ukubetha i-treadmill okanye ibhayisekile ethe nkqo kwiseshoni ye-cardio ngaphambi kokutya kuyathandwa ekulahlekeni kwesisindo kunye nakwizangqa zomzimba. Ukubakho kokutshisa amanqatha amaninzi kuhlala kungoyena ukhuthazayo. Kodwa isebenza njani?

"Ukungabi ne-calories ezingaphezulu okanye i-fuel esandleni sakho kwisidlo sakutshanje okanye ngaphambi kokuzivocavoca umzimba unyanzela umzimba wakho ukuba uxhomekeke kumafutha agciniweyo, okwenzeka ukuba yi-glycogen kunye namafutha agciniweyo," kuchaza u-Emmie Satrazemis, RD, CSSD, umdlalo oqinisekisiweyo webhodi Isondlo kunye nomlawuli wezondlo eTrifecta.

Ukhomba kwincinci encinci ebonisa ukuba usebenza ekuseni emva kweeyure eziyi-8 ukuya kwezi-12 zokuzila ukutya ngexesha lokulala kunokukuvumela ukuba utshise iipesenti ezingama-20 ngaphezulu. Nangona kunjalo, kukwabonisa ukuba ayenzi mahluko ekulahlekelweni kweoli.

2. Tsiba: Ukutya ngaphambi kokuba wenze umsebenzi we-cardio kubalulekile ukuba uzama ukongeza ubunzima bemisipha

Kodwa yazi ukuba kukho umahluko phakathi kokudibanisa ubunzima kunye nokugcina ubunzima bemisipha.

"Njengokuba usitya iprotein eyaneleyo kwaye uqhubeka nokusebenzisa izihlunu zakho, icebisa ukuba ubunzima bemisipha bukhuseleke kakuhle, nkqu nakwintsilelo yekhalori iyonke," ucacisa uSatrazemis.

Kungenxa yokuba, xa umzimba wakho ukhangela ipetroli, iiamino acid azinqweneleki njengee carbs ezigciniweyo kunye namafutha. Nangona kunjalo, i-Satrazemis ithi ukubonelelwa kwamandla akhawulezileyo kunqunyelwe, kwaye uqeqesho lunzima kakhulu ixesha elide ngelixa ukuzila ukutya kuya kubangela ukuba uphelelwe yirhasi okanye kusenokwenzeka ukuba uqale ukophula izihlunu ezingaphezulu.

Ukongeza, uthi ukutya emva kokuzivocavoca kukuvumela ukuba uzalise ezi venkile kwaye ulungise nakuphi na ukuphazamiseka kwemisipha okwenzekileyo ngexesha lokuzilolonga kwakho.

Zama: Uyayithanda indlela oziva ngayo umzimba wakho ngelixa usenza i-cardio ekhawulezayo

Esi sizathu sinokubonakala ngathi asiyonto, kodwa ayiqhelekanga ukubuza ukuba kutheni senza into, nokuba ikwenza uzive ulungile. Kungenxa yoko le nto iSatrazemis isithi isigqibo sokuzama i-cardio ekhawulezayo yehlela kukhetho lomntu. "Abanye abantu bakhetha nje ukusebenza ngaphandle kwesisu xa abanye beqhuba ngcono ngokutya," utshilo.

4.Yitsiba: Imisebenzi efuna amandla kunye nesantya kufuneka yenziwe ngamafutha esiswini sakho

Ukuba ucwangcisa ukwenza umsebenzi ofuna amanqanaba aphezulu amandla okanye isantya, kuya kufuneka uthathele ingqalelo ukutya ngaphambi kokwenza lo msebenzi, ngokukaDavid Chesworth, umqeqeshi oqinisekisiweyo we-ACSM.

Ucacisa ukuba iswekile, yeyona ndlela ikhawulezayo yamandla, ngowona mthombo wombane wamandla kunye nemisebenzi yesantya. "Kwimeko yokuzila ukutya, i-physiology ayinazo izixhobo ezifanelekileyo zolu hlobo lokuzivocavoca," kusho uChesworth. Ke ngoko, ukuba injongo yakho kukukhawuleza kwaye unamandla, uthi qiniseka ukuba uqeqesha emva kokuba utyile.

5. Yizame: I-cardio ekhawulezileyo inokuba luncedo ukuba unexinzelelo lwe-GI

Ukuhlala phantsi kwisidlo okanye nakwi-snack ngaphambi kokuba wenze i-cardio kunokukwenza uzive ugula ngexesha lokuzilolonga kwakho. "Oku kunokuba njalo kusasa kunye nokutya okunamafutha aphezulu kunye nefayibha ephezulu," ucacisa uSatrazemis.

Ukuba awukwazi ukuphatha isidlo esikhulu okanye awunazo iiyure ezimbini ubuncinci zokugaya into oyityayo, ungangcono xa utya into ngomthombo okhawulezayo wamandla- okanye wenze i-cardio kwimeko yokuzila.

6. Yitsiba: Unemeko ezithile zempilo

Ukwenza i-cardio kwindawo ekhawulezileyo kufuna ukuba ube sempilweni. I-Satrazemis ithi ikwafuneka ukuba ithathele ingqalelo iimeko zempilo ezinokubangela ukuba ube nesiyezi kuxinzelelo lwegazi okanye iswekile esezantsi yegazi, enokukubeka emngciphekweni omkhulu wokonzakala.

Iingcebiso ezikhawulezayo zokwenza i-cardio ekhawulezayo

Ukuba uthatha isigqibo sokuzama i-cardio ekhawulezileyo, landela imigaqo embalwa ukuze uhlale ukhuselekile:

• Ungadluli kwimizuzu engama-60 ye-cardio ngaphandle kokutya.
• Khetha ukusebenza ngokulingene- ukuya kubunzulu obuphantsi.
• I-cardio ekhawulezileyo ibandakanya amanzi okusela-ke hlala u-hydrated.
• Gcina engqondweni indlela yokuphila ngokubanzi, ngakumbi isondlo, idlala indima enkulu ekuzuzeni ubunzima okanye ekulahlekelweni kunexesha lokusebenza kwakho.

Mamela umzimba wakho kwaye wenze oko uziva ulunge kakhulu kuwe. Ukuba unemibuzo malunga nokuba ungayenzi i-cardio ekhawulezayo okanye hayi, cinga ukubonisana nogqirha wezilwanyana obhalisiweyo, umqeqeshi wakho, okanye ugqirha ukuze akukhokele.