Ngaba kufanelekile ukuba ndisebenze kwindawo yokutsha kwamafutha?

Umxholo

• Uphengululo lwe

Phantse zonke izixhobo ze-cardio kwindawo yokuzivocavoca zinenkqubo ehamba kancane "yokutshisa amafutha" kwipaneli yokubonisa ethembisa ukukunceda ukuba uhlale "kwindawo yokutshisa amafutha." Ukuba uzama ukunciphisa umzimba, gubungela ngethawula kwaye ungayihoyi. Ukuzilolonga okugxininise kwindawo yokutshisa amanqatha kuyintsalela yenkolelo eqhubekayo kodwa ephelelwe lixesha yokuba ukuzilolonga okude, okucothayo kusoloko kungcono ekunciphiseni umzimba kunokukhawuleza, ukuzilolonga okufutshane. Kodwa ungayifayila loo nto kunye nezinye iintsomi zokomelela kufuneka ungayihoyi: Esona sicwangciso sokuzilolonga ngamafutha sesona sitshisa ezona calories.

Njengeentsomi ezininzi, indawo ebizwa ngokuba yindawo yokutshisa amanqatha isekwe kwingqolowa yenyaniso: Kwisantya esicothayo, owona mthombo wombane wakho unamafutha, ngelixa ngamandla aphezulu, ngesiqhelo kwinqanaba lokuqonda komthambo (RPE) we-7 okanye phezulu, uzobe ngokuyintloko kwi-carbohydrates ejikeleza egazini lakho okanye egcinwe kwisihlunu sakho. Ukuzivocavoca okungahambi kakuhle kuhlala kucinga ukuba ukusebenzisa ipesenti ephezulu njengamafutha kufuneka kuguqulele kwilahleko ekhawulezileyo yamafutha. Inyani yile, iikhalori ezininzi ozitshisayo, ukusondela kuwe intshi kwiinjongo zakho zokulahleka kobunzima, nokuba loluphi uhlobo lwamafutha asetyenziswa ngumzimba wakho kumandla.

Nanku umzekelo okhawulezayo wokubonisa inqaku. Kubandakanya i-arithmetic ke ndizokuhamba ngayo. Masithi uchitha isiqingatha seyure kwi-treadmill uhamba nje nje ubukele iividiyo kunye ne-yada yada nomntu okwi-mill elandelayo. Unokutshisa iikhalori ezili-150 ngale ndlela, malunga neepesenti ezingama-80 zazo kumanqatha. Zizonke ii-calories ezingama-120 ezitshisiweyo.

Ngoku masithi uchitha imizuzu engama-30 usenza izixhobo zokugaya, uthabathe iklasi ye-spin ngeetoni zesprints, ukutsiba kunye neenduli eziphoselweyo ukucofa ubushushu. Kule meko, utshabalalisa iikhalori ezingama-300 ezimalunga nama-50 eepesenti-150 yeekhalori-ezivela kumanqatha. Nokuba ndikulahlekile kwinani eliqhekezayo, kufanele ukuba kucace ukuba kutheni ukuzilolonga okwesibini kuphezulu kutsha ikhalori (kabini kuninzi!), Ukutsha kwamafutha kunye nokwehla kobunzima.

Oko akutsho ukuba iiseshoni zokuzilolonga ezisezantsi kunye nezicothayo azinandawo yakho kwimithambo yakho kunye nesicwangciso sokulahleka kwesisindo. Zilula emzimbeni wakho kwaye ungazenza usuku nosuku; ‘Zisisiseko’ senkqubo yakho yokuzilolonga. Ukusebenza ngaphezulu kokuqina okuphezulu kukhokelela ekudinweni, ukukhathazeka kunye nokulimala (ukolula kunezibonelelo ezininzi zomzimba, kubandakanya ukuguquguquka okukhulu, kodwa kwiimeko ezininzi ayikuthinteli ukwenzakala). Kwaye ukuba ubekwe ecaleni ukwenza umthambo ngokupheleleyo ke ngokuqinisekileyo awuyi kutshisa naziphi na iikhalori ezisuka kumafutha okanye ngenye indlela.

Ndincoma ukwenza amandla amabini aphezulu, enye okanye ezimbini zokumodareyitha (i-60 ukuya kwi-75 yeepesenti yomzamo omkhulu) kunye nomsebenzi omnye ukuya kwezintathu ngokusebenza ngamandla ngeveki. Kananjalo, ukuba uqeqesho lweembaleki olunzima kukhuphiswano, ke ngumbono olungileyo ukuba ugqibe ngokwasemzimbeni kwilebhu yamayeza ezemidlalo ukuze ufumanise ukuba zeziphi na ezikuxhomisayo xa utshisa kanye kwiqondo lentliziyo; oku kuya kunceda ukwenza isicwangciso sakho soqeqesho sichaneke ngakumbi kwaye kulolonge umda wokhuphiswano lwakho.

U-Liz Neporent liSekela Mongameli oPhezulu Impilo 360, inkampani yaseNew York esekwe kubathengi. Incwadi yakhe yamva nje Ingqondo yaMntu Ophumeleleyo awabhala kunye nababhali uJeff Brown kunye noMark Fenske.

Amabali ahambelana noko

• Ukutya okuTshisa amafutha

Uphengululo lwe