Izinzuzo Zempilo Yomzimba Nezengqondo Yokuhamba Ngebhayisikili Endlini

-Delile

• Ongakulindela Uma Uqaqa Okokuqala Ebhayisikili
• Yini Ongayilindela Ngemva Kwenyanga Eyodwa Yokuhamba Ngebhayisikili Okuvamile
• Izinzuzo Zesikhathi Eside Zokuhamba Ngebhayisikili Ngasendlini
• Buyekeza kwe-

Njengoba izitudiyo eziningi zamabhayisikili zasendlini zivaliwe ezweni lonke futhi cishe wonke umuntu egwema izindawo zokuzivocavoca zasendaweni ngenxa yokukhathazeka nge-COVID-19, kungokwemvelo ukuthi amabhayisikili amaningi kangaka asekhaya abelokhu efaka izicelo zawo emakethe. Kusukela ku-Peloton's Bike + entsha kuya ekuqalisweni kweSoulCycle kwebhayisikili lasekhaya, intshisekelo yokuhamba ngebhayisikili ibone ukwanda okukhulu selokhu kuqale ubhadane. (I-Psst, nanka amabhayisikili amaningi wokuzivocavoca ukuletha ukuzivocavoca umbulali ekhaya.)

Kodwa, njengoba noma yimuphi umgibeli wamabhayisikili ozinikele azi, kuningi kakhulu kwezemidlalo kunamabhayisikili asendlini ahlotshisiwe anesidingo, ukujima okusebenzisanayo. Ukuhamba ngebhayisikili kungenye yezindlela ezinhle kakhulu ze-cardio ongayenza, ikakhulukazi isikhathi eside. "Ukuhamba ngebhayisikili akunasisindo, ngakho kunciphisa ingozi yokulimala ngenxa yokuguga nokudabuka emalungeni akho, ikakhulukazi amadolo," kusho uRobert Mazzeo, Ph.D., uprofesa ohlangene we-integrative physiology e-University of Colorado Boulder. . Amadolo ngokuvamile angamalunga okuqala emzimbeni abonisa izimpawu zokuguga, ngakho-ke kubalulekile ukuwanakekela ukuphila kwakho konke ngezindlela ezinempilo, ezithambile ze-cardio, njengokuhamba ngebhayisikili, uyachaza. (Okuhlobene: Ungagijima Kanjani Futhi Unciphise Ubuhlungu Bedolo Konke Kanye)

Unalokho engqondweni, uma weqa ngebhayisikili okokuqala, kuwumqondo omuhle ukukhuluma nodokotela wakho kuqala. Ngaleyo ndlela, ungasebenzisa noma yiziphi izincomo ezithile. Lapho usuthole konke kucace, nazi izindlela ezimbalwa ongalindela ngazo umzimba wakho futhi ingqondo yokushintsha lapho uqala ukuhamba ngebhayisikili.

Ongakulindela Uma Uqaqa Okokuqala Ebhayisikili

Isikhathi sokuqala lapho uqala ukugibela ibhayisikili, kungaba sekhaya noma ekilasini lokuzivocavoca leqembu, kungase kusabise. Imvamisa kunama-pedals angenamakhompiyutha, nokulungiswa kwesigidi ukuphakama kwesihlalo nokujula kwebha yokubamba.

Ngomthetho ojwayelekile wesithupha, ufuna ukuthi ubude bakho besihlalo bube sebangeni le-hip-bone lapho umi eduze kwebhayisikili kanye nezibambo zakho ukuthi zilingane nesihlalo sakho noma i-nudge ngaphezulu. "Iphutha elivamile abantu abalenzayo ukuthi bajekise izibambo zabo phezulu kakhulu futhi izihlalo zabo ziphansi kakhulu, futhi lokho ngeke kubavumele ukuthi babambe iqhaza elibalulekile," kusho uMaddy Ciccone, umqeqeshi oyinhloko eSoulCycle eBoston. (P.S. Nazi izicathulo zebhayisikili ezihamba phambili zazo zonke izidingo zakho zokugibela ibhayisikili.)

Kujwayelekile ukuthi umuntu osanda kushayela ibhayisikili afune ukugibela kaningi ngangokunokwenzeka, inqobo nje uma engakwazi, ngokujulile ngangokunokwenzeka. Ngenxa yokukhishwa kwama-endorphin azizwa kahle uma uzivocavoca, lokho "kuphezulu" okuzwayo kunganciphisa umthelela wengcindezi nobuhlungu obuzwayo emzimbeni wakho. Kepha uma uzama ukwenza okuningi kakhulu, kungaba iresiphi yokulimala.

Esikhundleni sokuphuma konke, gxila kumvamisa kuqala, kusikisela uMatt Wilpers, owayengumgijimi we-NCAA, umqeqeshi wamabhayisikili kanye nomqeqeshi wePeloton. "Ngithanda ukuqala abagijimi bami (okungenani) izikhathi ezingu-3 ngesonto, imizuzu engu-30 ngesikhathi, ngokuqhubekayo amasonto angu-4-6," usho kanje. (I-BTW, yingakho abanye abantu benesikhathi esilula sokwakha incazelo yemisipha kunabanye.)

Uzoqala ngokuzenzakalelayo ukushisa amakhalori engeziwe. “Njalo lapho uzivocavoca umzimba wakho [inani lamafutha umzimba wakho onalo uma liqhathaniswa nezicubu, amathambo, amanzi nezitho zomzimba] liyashintsha—uqala kancane ukubuyisela amafutha esikhundleni semisipha,” kuchaza uWilpers. "Imisipha iyisicubu esisebenza ngokweqile, okusho ukuthi sishisa ama-calories esikhundleni sokuwagcina." Ngokwesilinganiso, i-sesh yemizuzu engu-30 yokuhamba ngebhayisikili ingakusiza ukuthi ushise noma yikuphi phakathi kwama-calories angama-200-450, uma kungenjalo, ngokuya ngesisindo sakho nejubane.

Uzokwehlisa izingcuphe zakho zesifo senhliziyo nohlobo lwesifo sikashukela sohlobo II. Umjikelezo wokuhamba ngebhayisikili uyindlela enhle yokwehlisa i-cholesterol ye-LDL (uhlobo olubi olungakhuphula ingozi yesifo senhliziyo) futhi ukhuphule i-cholesterol yakho ye-HDL (uhlobo oluhle). Futhi, ukugibela ibhayisekili kungathuthukisa ukubekezelela ushukela ngokukwenza ungazweli ku-insulin, okusho ukuthi uzonciphisa amathuba akho okuba nesifo sikashukela sohlobo II. (Okuhlobene: Izimpawu Eziyishumi Zesifo Sikashukela Abesifazane Okudingeka Bazi Ngazo)

Ukuma kwakho kuzothuthuka. Kungenzeka ukuthi uke wabona i-peloton - ibizo elihlangene labagijimi bamabhayisikili, okungukuthi - bezingele phezu kwamabhayisikili abo njengoba begijima edolobheni futhi bezibuza ukuthi iqolo labo libuhlungu yini. Impendulo: mhlawumbe cha. Uma nje ibhayisikili lakho lilungiswa kahle kusuka kuma-handlebars kuye ezansi kuma-pedals, ukuhamba ngebhayisikili ngokuvamile akuthathi hlangothi emhlane wakho, kuchaza uWilpers. Isimo esibi ngokuvamile siwumphumela wokuqina futhi, uma kukhona, ukuhamba ngebhayisikili ngokuvamile kuzokwenza ngcono ukuma kwakho. "Kunzima ukuzivocavoca umzimba ngendlela efanelekile; ngeke uhlale isikhathi eside," kusho uWilpers. Kungakho abafundisi benikela ngesikhathi esiningi ukukusiza ukuthi uthole ifomu lakho ngaphambi kokuthi uqale nokugebha. (Okuhlobene: Ungayilungisa Kanjani Ifomu Lakho Lokuzivocavoca Ngemiphumela Engcono)

Yini Ongayilindela Ngemva Kwenyanga Eyodwa Yokuhamba Ngebhayisikili Okuvamile

Ngemva kwenyanga yokugibela ibhayisikili okungaguquki, umzimba wakho cishe usuzijwayele ngokwanele ukuba ube nebhayisikili ukuze uqale ukukhuphuka kancane kancane. "Phakathi nenyanga, ungaqala ukwandisa umzamo wakho mayelana namaphesenti angu-10 njalo emavikini angu-2-3," kusho uWilliam Bryan, MD, udokotela ohlinzayo wamathambo oqinisekisiwe webhodi e-Houston Methodist Orthopedics & Sports Medicine.

Njengoba ukuqina nokukhuthazela kwakho nakho sekuthuthukile ngaleli phuzu, lokho kusho ukuthi sekuyisikhathi sokushiya ekugxileni kubuningi ukuya esikhathini, kusho uWilpers. Uncoma ukuthi wandise izikhathi zakho zokuhamba ngebhayisikili zemizuzu engama-30 kube yimizuzu engama-45 kuya kwehora esikhundleni salokho.

Uzoqala ukuqaphela imisipha ethambile. Ukuhamba ngebhayisikili kungukuqeqeshwa okukhuthazelayo ngokwemvelo, ngakho-ke kusebenzisa imisipha ejija kancane, ama-aka fibers amelana nokukhathala futhi agxile ekunyakazeni okuncane okuqhubekayo. Lokho kusho ukuthi mhlawumbe ngeke ukhulise kakhulu isisindo semisipha (ngaphandle kokuthi uhlala ukhuphuka umqansa nokukhuphuka); kunalokho, uzothuthukisa imisipha ethambile, ethambile, ikakhulukazi kuma-quads nama-glutes akho, kuchaza uWilpers. "Lokhu kubizwa nge-training specificity," kunezela uMazzeo. "Imicu yemisipha emilenzeni yakho oyibuthayo ethola umfutho omkhulu izokhula kakhulu."

Futhi uzobe usukulungele ukuqala ukuqeqeshwa okuphambene, okusho ukuthi uzovikelwa kangcono ekulimaleni. "Lapho ufuna kakhulu emzimbeni wakho, kulapho izinto ezincane ziqala khona ukubaluleka," kusho uWilpers. Ukuqeqeshwa okuphambanayo kungase kungathinti ngokuqondile ukusebenza kwakho kwebhayisikili, kodwa kwakha ukuqina ekulimaleni, uyaphawula. "Ekuhambeni ngebhayisikili, yonke into isuselwa okhalweni nasesinqeni, ngakho-ke ufuna ukuba nezinqulu ezinhle nokuzinza kwezitho zangasese. Ekuhambeni ngebhayisikili, uvame ukuhamba ngendiza emile iye phambili noma emuva, ngakho-ke [ngokuzivocavoca umzimba], ukucabanga ngabathumbi bakho [iqembu lemisipha eligijima ohlangothini olusemaceleni lwethanga elisiza imilenze yakho ukuba inyakaze futhi ijikeleze esicongweni se-hip] kanye nama-adductors [iqembu lemisipha elisuka ethanjeni lakho le-pubic liya ensikazini yakho ngaphakathi kwemilenze yakho] ." (Udinga indawo lapho ungaqala khona? Lokhu kuvivinya umzimba okuphambanayo kwenzelwe omunye nomunye.)

Ungahle ubone ithafa ekuqhubekeni kwakho, kepha lokho kusho nokuthi umzimba wakho usebenza kahle. Ngemuva kwamasonto ayisithupha okuhamba ngebhayisikili, kuvamile ukuba i-plateau kancane, okuzivocavoca umzimba okubiza ngokuthi "isisekelo" ekuqeqesheni kwakho. "Umzimba wakho uzobe ususebenze kahle kakhulu, futhi uyakwazi ukukhiqiza amandla amaningi ngokushaya kwenhliziyo okumbalwa ngomzuzu, ngakho-ke ungaqala ukwenza umsebenzi omkhulu wokushaya kwenhliziyo / omkhulu," kusho uDkt. Bryan. (Nansi indlela yokuthola - futhi uziqeqeshe - izindawo zakho zokushaya inhliziyo zokujima.)

Izinzuzo Zesikhathi Eside Zokuhamba Ngebhayisikili Ngasendlini

Ngemuva kwezinyanga ezimbalwa uhlala unqamula ibhayisikili, mhlawumbe uzizwa njengochwepheshe. Qhubeka wenze into yakho, kepha ungakhohlwa ukuzihlolela ngokwakho, ngokomzimba nangokwengqondo. Hlala uhambisana nanoma yiziphi izinguquko zomzimba oziqaphelayo, futhi ungangabazi ukuthintana nodokotela wakho uma kukhona okungahambi kahle. (Nawa amaphutha ajwayelekile wokuhamba ngebhayisikili okufanele uwaqaphele.)

Futhi khumbula: Akudingeki ukuba ukhulume nawe ngokuzigaxa zonke izinsuku. Ukugqugquzela kuyafika kudlule, kusho uWilpers, futhi kulungile ukukuvuma lokho. Okubaluleke kakhulu ukugcina ukushayela, uyaphawula. “Ukushayela akushintshile ngoba uzimisele ngokufinyelela imigomo,” echaza. Unalokho engqondweni, kuyasiza ukubamba iqhaza ezinseleleni ezahlukahlukene, noma ngabe yi-IRL, ukugcina lokho kuqhubeka, kusho uWilpers. (Lolu hlelo lwezinsuku ezingama-40 luzokusiza ukuchoboza kwakho noma yikuphi igoli lokuqina.)

Ungakhuphula inzuzo yakho, ngenxa yomthwalo wakho omkhulu wokuqeqesha. "Uyakwazi ukubamba ukuzivocavoca umzimba kaningi, isikhathi eside, futhi uyakwazi ukululama kangcono ngokusebenza ngokuzikhandla," kusho uWilpers. Ngemva kwezinyanga ezimbalwa zokuhamba ngebhayisikili, abantu abaningi bangakwazi ukwenza isimiso sabo sibe izikhathi ezingu-5-6 ngesonto, uyanezela.

Uzokwengeza ukuthathwa kwe-oxygen yakho okuphezulu (noma i-VO2 max). Ngamanye amagama, ngokuhamba kwesikhathi, ukuhamba ngebhayisikili kusiza umzimba wakho ukuthi ube ngcono ekunikezeni imisipha yakho ngeoksijini nezakhi zomzimba ezengeziwe. Lokho kusho ukugeleza kwegazi okwengeziwe kuya emisipheni, okusho ukuzuza okukhulu komzimba wakho. (Okuningi lapha: Iyini i-VO2 Max futhi Uyithuthukisa Kanjani Yakho?)

Uzoqala ukuqaphela izinzuzo ezihlala njalo zezempilo yengqondo. Cishe uthola ukushesha ngemuva kweseshini ngayinye yokuhamba ngebhayisikili, kepha ucwaningo lukhombisa ukuthi ukuzivocavoca kwanoma yiluphi uhlobo, lapho kwenziwa njalo, kungasiza ekunciphiseni ukudangala kwesikhathi eside. Ikakhulukazi manje phakathi nobhubhane, kubaluleke kakhulu kunangaphambili ukubeka kuqala impilo yakho yengqondo ngemikhuba enempilo efana nokuzivocavoca. "Konke lokhu okuhlangenwe nakho kwe-COVID kunguhlobo lokuzivocavoca kwengqondo," kuphawula uCiccone. "Uma ungathola okuthile lapho ungazikhethela khona imizuzu engu-45, lokho kuzokwenzela wena okuningi kakhulu kunalokho okungenziwa yinoma yiliphi i-cardio noma ikilasi lokuqina."

Buyekeza kwe-