Kutheni kulungile ukuba usebenze ngaphandle kobunzulu

Umxholo

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Iingcali zomzimba zicula iindumiso zoqeqesho lwexesha eliphakamileyo (HIIT) ngesizathu esivakalayo: Kuyanceda ukuba uqhushumbe iitoni zeekhalori ngexesha elifutshane kwaye ukonyuse ukutsha kwakho nasemva kokuba uyekile ukwenza umthambo. (Kwaye ezi zimbini zeZibonelelo ezi-8 zoQeqesho oluPhezulu oluPhezulu.)

Kodwa njengoko kuvela, kusenokungafuneki ukuba uphume ngamandla aphezulu ukuze unciphise umzimba. Xa abaphandi baseCanada bahlula iqela lokutya, izifundo zokutyeba kakhulu ngokwamaqela kwaye babenza ukuba benze iindlela ezahlukeneyo zokuzilolonga (nokuba ngamandla aphezulu ngexesha elifutshane okanye amandla asezantsi kwiseshoni ende), omabini la maqela atshisa inani elifanayo leekhalori ekusebenzeni kwabo kwaye waphulukana malunga nenani elifanayo lamafutha esiswini, awayengaphezulu kweqela lolawulo (elingazange lisebenzise kwaphela) elahlekileyo. (Ukuphulukana namanqatha ngokukhawuleza ngale HIIT yoBunzima boMzimba.)

Ngokucacileyo, ezi ziphumo zinokubanjiswa kwiqela elithile-izazinzulu khange zivavanye iziphumo zabo nabantu abakwinqanaba eliqhelekileyo lobunzima, okanye ngabahamba-hamba rhoqo.

Kwaye, kubalulekile ukuqaphela ukuba imithambo ephezulu kakhulu uyenzile babone ukuphucuka okungaphezulu kumanqanaba eglucose yegazi kunabo basebenze kancinci kancinci. Kuba amanqanaba aphezulu eswekile yegazi enxulunyaniswa nesifo seswekile (ikwaxhaphakile kubantu abatyebe kakhulu), i-HIIT isenokuba yindlela ebhetele ukuba ujonge ukuba sempilweni, ngokukhawuleza. (I-FYII: iglucose esezantsi yegazi inokukwenza ukuba ujongeke ngokungxama.)

Nokuba yeyiphi na indlela, esi sifundo sisikhumbuzo esikhulu sokuba ayizizo zonkeUkuzilolonga kufuneka kukutyhalele kwi-max yakho. Kwaye ukuba uyafuna ukonyusa ubunzulu berejimeni yakho yangoku, awunyanzelekanga ukuba usuke ekuhambeni uye ekubalekeni ngosuku olunye. Nokuba ukonyusa ukutyekela kwi-treadmill yakho okanye ukuhamba ngesantya esiphezulu kunokuphakamisa ubukhulu, batsho ababhali bokufunda. Inqaku eliphambili: yenze kwindawo yokuzivocavoca, kungakhathaliseki ukuba uceba kangakanani ukusebenza!

Uphengululo lwe