Yeyiphi engcono kwimpilo yakho: ukuhamba okanye ukubaleka?

Umxholo

• Izibonelelo zentliziyo
• Ngaba ukuhamba bhetele kunokubaleka?
• Ukuhamba vs.ukubaleka ukunciphisa umzimba
• Isantya kunye nokuhamba kwamandla vs.
• Ukuhamba ngevesti enesisindo
• Thambekela ekuhambeni uhamba
• Izibonelelo kuthelekiswa nomngcipheko
• Yise kude

Ushwankathelo

Ukuhamba kunye nokubaleka zombini ezi ndlela zintle zokuzilolonga umzimba. Akukho namnye "ongcono" kunomnye. Ukhetho olulungele wena luxhomekeke ngokupheleleyo kwimpilo yakho kunye neenjongo zezempilo.

Ukuba ujonge ukutshisa iikhalori ezingaphezulu okanye ukunciphisa umzimba ngokukhawuleza, ukusebenza kukhetho olungcono. Kodwa ukuhamba kunokubonelela ngezibonelelo ezininzi kwimpilo yakho, kubandakanya ukukunceda ugcine ubunzima obunempilo.

Izibonelelo zentliziyo

Ukuhamba nokubaleka zombini zi-aerobic cardiovascular, okanye "cardio" umthambo. Ezinye zezibonelelo zezempilo zibandakanya:

• kuyanceda ukunciphisa umzimba okanye ukugcina ubunzima obusempilweni
• kwandisa amandla
• yonyusa amajoni omzimba
• kunceda ukuthintela okanye ukulawula iimeko ezingapheliyo
• iyomeleza intliziyo yakho
• ingabandisa ubomi bakho

Ukuzivocavoca kwe-Cardiovascular kulungele impilo yakho yengqondo. Omnye wafumanisa ukuba yimizuzu nje engama-30 yomthambo wokuqina umthambo kathathu ngeveki kunciphisa uxinzelelo noxinzelelo. Inokuphucula imeko yakho kunye nokuzithemba.

Abaphandi abavela kolu phando bakwathi akuyomfuneko ukwenza umthambo kangangemizuzu engama-30 ethe ngqo ukuze bafumane ezi zibonelelo. Ukuhamba imizuzu eyi-10 ngexesha kathathu ngemini kukhokelela kukonyusa impilo efanayo yengqondo.

Ngaba ukuhamba bhetele kunokubaleka?

Ukuhamba kunokubonelela ngezibonelelo ezininzi ezifanayo zokubaleka. Kodwa ukutsha kuyatshisa phantse kabini inani leekhalori njengokuhamba.

Umzekelo, kumntu oneephawundi ezili-160, ebaleka iimayile ezintlanu ngeyure (mph) utshisa ii-calories ezingama-606. Ukuhamba ngokukhawuleza kwinqanaba elifanayo le-3.5 mph litshisa nje iikhalori ezingama-314.

Kufuneka utshise malunga nama-3 500 eekhalori ukuze uphulukane neponti enye. Ukuba injongo yakho kukuthoba umzimba, ukubaleka kukhetho olungcono kunokuhamba.

Ukuba umtsha ukuze uzilolonge okanye awukwazi ukuqhuba, ukuhamba kunokukunceda ukuba ubenemilo. Ukuhamba kuyafikeleleka kuwo onke amanqanaba omzimba. Inokuyinyusa intliziyo yakho kwaye ikunike amandla ngakumbi.

Ukuhamba vs.ukubaleka ukunciphisa umzimba

Isantya kunye nokuhamba kwamandla vs.

Ukuhamba ngokukhawuleza kukuhamba ngesantya esikhawulezayo, ihlala i-3 mph okanye ngaphezulu. Inqanaba lentliziyo yakho liphakanyisiwe ngexesha lokuhamba ngesantya. Unokutshisa iikhalori ezininzi ngale ndlela kunokuhamba ngesantya sakho esiqhelekileyo.

Ukuhamba kwamandla kuhlala kuthathelwa ingqalelo ukusuka kwi-3 mph ukuya kwi-5 mph, kodwa abanye abahamba ngamandla bafikelela kwisantya se-7 ukuya kwi-10 mph. Ukuhamba kwamandla kutshisa inani elifanayo leekhalori njengokusebenza. Umzekelo, ukuhamba ngamandla kwi-4.5 mph ngeyure enye kuya kutshisa ngokufana nokubaleka kwi-4.5 mph ngeyure enye.

Ukuze usebenze ngokufanelekileyo, zama uqeqesho lokuhamba. Yandisa isantya sakho imizuzu emibini ngexesha, emva koko ucothise umva umva. Ukuhamba ngokukhawuleza akutshisi iikhalori ezininzi njengokusebenza, kodwa kunokuba yinto efanelekileyo yokusebenza ukuze unyuse izinga lokubetha kwentliziyo yakho, ukonyuse imood yakho, kwaye uphucule inqanaba lokuqina komzimba.

Ukuhamba ngevesti enesisindo

Ukuhamba ngevesti enesisindo kunokunyusa inani leekhalori ozitshisayo. Ukuhlala ukhuselekile, nxiba ivesti engekho ngaphezulu kweepesenti ezi-5 ukuya kwezili-10 ubunzima bomzimba wakho.

Ukuba ufuna enye indlela yokunciphisa umzimba okanye ithoni yemisipha yakho, zama ukuhamba ngekhefu endaweni yoko. Thatha isantya sexabiso elithile ngaphambi kokunciphisa. Okanye kungenjalo, zama ukuhamba ngee-dumbbells ezikhanyayo kwisandla ngasinye.

Thambekela ekuhambeni uhamba

Ukuthambekela ekuhambeni ukuhamba kubandakanya ukunyuka intaba. Inokutshisa inani elifanayo leekhalori njengokusebenza. Utshisa iikhalori ezingaphezulu kunokuhamba nje endaweni ethe tyaba.

Khangela indawo eneenduli okanye uhambe uthambekele kwindawo yokunyathela. Ukwandisa ukutyeba nge-5, 10, okanye iipesenti ezili-15 ngexesha lokuziqhelanisa nokuhamba. Ukuba umtsha ukutyekela ekuhambeni, ungaqala ngokuthe chu uze usebenze ukuya kuthi ga kwiipesenti ezili-15.

Izibonelelo kuthelekiswa nomngcipheko

Ukubaleka yindlela entle yokufumana imilo kunye nokunciphisa ubunzima. Kodwa ngumsebenzi onefuthe eliphezulu. Ukusebenza okunempembelelo ephezulu kunokuba nzima emzimbeni wakho kunezixhobo ezinefuthe eliphantsi njengokuhamba.

Ixesha elingaphezulu, ukubaleka kungakhokelela kukonzakala okuxhaphakileyo okufana noku:

• uxinzelelo lokophuka
• iziqwenga zentsimbi
• Isifo sokungqubana se-ITB

Ngapha koko, iimbaleki zinomngcipheko ophezulu kakhulu wokulimala okunxulumene nokuzilolonga kunabahambahambayo. Abahambahambayo banomngcipheko wokulimala we-1 ukuya kwi-5, ngelixa iimbaleki zinethuba lama-20 ukuya kuma-70 eepesenti.

Ukuba uyimbaleki, ungathatha amanyathelo okuhlala ungenzakali. Musa ukunyusa i-mileage yakho ngokukhawuleza kwaye uzame ukuwela uqeqesho izihlandlo ezininzi ngeveki. Okanye, zama ukuhamba endaweni yoko. Ukuhamba kunika uninzi lwezibonelelo zempilo yokusebenza ngaphandle komngcipheko ofanayo wokonzakala.

Yise kude

Zombini ukuhamba kunye nokubaleka ziindlela ezilungileyo zomzimba wentliziyo. Nenjongo yokufumana ubuncinane imizuzu engama-150 yokuzivocavoca i-cardio ngokulinganayo kwiveki nganye kwimpilo yakho.

Ukuhamba kukhetho olukrelekrele ukuba umtsha ukuze uzilolonge kwaye unethemba lokufumana imilo. Ukuba ujonge ukunciphisa umzimba okanye utshise iikhalori ezingaphezulu, zama ukubaleka.

Ukuba umtsha ukubaleka, qala ngenkqubo apho ungena khona phakathi kokuhamba nokubaleka, njengeCouch ukuya kwi5K. Soloko ujongana nogqirha wakho ngaphambi kokuba uqalise ukwenza umthambo omtsha.