Ngaba Ukuhamba Kakuhle Kukuzilolonga njengokubaleka?

Umxholo

• Uphengululo lwe

Zininzi izizathu zokuba kutheni abantu beqala ukubaleka: ukuhlala unciphile, ukonyusa amandla, okanye ukubambelela kwitreadmill ecaleni kwendawo yokuzivocavoca yexesha elide (nceda ulandele iingcebiso zethu zokuziphatha ngaphambi kokuba wenze nantoni na!). Ukubaleka kunokunceda ukugcina intliziyo isempilweni, iphucule isimo sengqondo, kwaye uthintele ukugula; kunye nezifundo zamva nje zifumene ukubaleka kuyindlela elungileyo yokulahla kunye nokugcina ubunzima. Kodwa uphando lubonisa ukuba ukuhamba ngesantya esipheleleyo akuyiyo kuphela indlela eya kwimpilo entle.

Ngoku hamba (okanye ubaleke?) Yiphume ngaphandle kwesidingo sokwazi

Ngelixa ukuhamba kunokubonelela ngezibonelelo ezifanayo zempilo ezinxulunyaniswa nokusebenza, uphando lwakutsha nje lubonisa ukuba ukusebenza kunokuba yeyona nto ibheja kwabo bafuna ukuphalaza iipawundi ezithile.Ngokungamangalisiyo, abantu bachitha amandla aphindwe kabini anesiqingatha ngaphezulu kwamandla ngaphezu kokuhamba, nokuba kusendleleni okanye kwi-treadmill. Ke umntu we-160-lb, ukubaleka kuyatshisa malunga neekhalori ezingama-800 ngeyure xa kuthelekiswa nama-300 eekhalori ezihambayo. Kwaye oko kulingana nesilayidi esihle kakhulu se-pizza (ngubani ongathandi ukukopela kwimivuzo yosuku?).

Okunomdla ngakumbi, uphando olutshanje lufumene ukuba nangona abagijimi kunye nabahambahambayo bachitha amandla alinganayo (okuthetha ukuba abahambahambayo bachitha ixesha elininzi besebenzisa kwaye bagubungela imigama emikhulu), abagijimi basalahlekelwa ubunzima. Iimbaleki aziphelelanga nje ekufundeni zibhityile kunabantu abahambahambayo; Baye banethuba elingcono lokugcina i-BMI yabo kunye nokujikeleza kwesinqe.

Loo mahluko unokuchazwa kolunye uphononongo lwakutsha nje, olucebisa ukuba ukubaleka kulawula iihomoni zethu zokutya ngcono kunokuhamba. Emva kokubaleka okanye ukuhamba, abathathi-nxaxheba bamenywa kwi-buffet, apho abahambahambayo batya malunga neekhalori ezingama-50 ngaphezulu kunokuba batshise kwaye iimbaleki zitye phantse iikhalori ezingama-200 ezimbalwa kunezo bezitshisile. Iimbaleki zikwanamanqanaba aphezulu e-peptide YY ye-hormone, enokuthi icinezele ukutya.

Ngaphandle kokunciphisa umzimba, ukuhamba kusenokuba luncedo kakhulu kwimpilo yethu. Abaphandi bajonga idatha evela kuFundo lwezeMpilo lweSizwe lwezeMbaleki kunye neSifundo sezeMpilo seSizwe se-Walkers kwaye bafumanisa ukuba abantu abachitha inani elifanayo leekhalori-nokuba bayahamba okanye bayabaleka-babona izibonelelo zempilo ezifanayo. Sithetha ukunciphisa umngcipheko wexinzelelo, i-cholesterol ephezulu, kunye neswekile, kunye nempilo yentliziyo ebhetele. (Kwakhona jonga: i-Greatist's Complete Running Resources)

Kodwa nabona badlali bexesha elifanelekileyo banokufuna ukucinga kabini ngaphambi kokuprinta lonke ixesha. Ukubaleka kubeka uxinzelelo ngakumbi emzimbeni kwaye kwandisa umngcipheko wokonzakala okufana nedolo lembaleki, i-hamstring sins, kunye nokuqhekeka kwe-shin eyoyikisayo (esibetho nabona bagijimi abangaguqukiyo). Kwaye ngokuqinisekileyo, abanye abantu bakhetha ukuthatha izinto kancinci kancinci.

Hamba ngale ndlela-isiCwangciso sakho sokuSebenza

Xa ukuqhuba kungekho kumakhadi, ukuhamba ngamatye kunokuba sisisombululo esona silungileyo sokufumana amandla omzimba. Olunye uphononongo lubonise ukuhamba ngesantya se-4 m.p.h kwi-treadmill ngesandla kunye neentsimbi zamaqakala zazithelekiseka nokubaleka nge-5 m.p.h ngaphandle kwephawundi eyongezelelweyo. (Kwaye ukuba nabani na ujonga kabini, iintsimbi zezandla zingaphakathi ngokupheleleyo ngoku, akazi?)

Nokuba yeyiphi na inyathelo lokuziva ulungile, soloko uqinisekisa ukuba umzimba ulungele isenzo. Amashumi amathandathu eepesenti eembaleki afumana ukwenzakala okumandundu kangangokuba angakwazi ukusebenza. Ke khumbula ukuba iseshoni yokubila inokuba nzima kakhulu ukuba ukuthetha naloo mhlobo wokuzilolonga kusishiya sikhefuzela (AKA "uvavanyo lokuthetha" FAIL). Ukumamela umzimba kunye nokugqiba ukufudumeza okufanelekileyo kunye nokupholisa phantsi zonke iindlela zokuthintela ukwenzakala, ke hlala unolwazi kwaye uchithe ixesha elininzi ubaleka kwitreadmill (kunye nexesha elincinci ukubaleka ugqirha).

Ukudikwa kokuhamba kunye nokubaleka? Kukho malunga, oh, i-bazillion ezinye iindlela zokugcina usebenza, ukusuka kwi-yoga kunye ne-pilates ukuya ekuphakamiseni ubunzima kunye nokuhamba ngebhayisikili entabeni, kwaye yonke into ephakathi. Ungoyiki ukuzama imisebenzi emitsha ukuze uhlale wonwabile kwaye usempilweni!

I-Takeaway

I-cardio rhoqo (nakweyiphi na isantya) inokunceda ukugcina umzimba unempilo, ungakhankanyi ukuphucula isimo sengqondo kunye namanqanaba amandla. Kodwa, ilaphu lengubo, ukutsha kuyatshisa malunga namaxesha e-2.5 ngaphezulu kweekhalori kunokuhamba. Ukubaleka kunganceda ekulawuleni ukutya, ke iimbaleki zinganciphisa ubunzima kunabantu abahambahambayo nokuba abahamba bade kangakanani. Sekunjalo, ukubaleka asingomntu wonke; Ukuhamba ngesantya esipheleleyo kunokunyusa umngcipheko wokulimala. Ukongeza izisindo zesandla kunye ne-ankle kunokunceda ukuthabatha ubunzulu ngelixa ugcina isantya esicothayo.

Eli nqaku libhalwe ekuqaleni ngoJanuwari 2012. Ihlaziywe ngoMeyi 2013 nguShana Lebowitz.

Ngakumbi kwiGreatist:

Ukuzivocavoca umzimba ngama-50 onokwenza naphina

Izidlo ezingama-66 Ezisempilweni Onokuzenza Kwintsalela

Ngaba ngenene sineencopho zesini?

Uphengululo lwe