Ungakuthola Kanjani Ukuzivocavoca Okuhle Ngokuhamba Ngokushesha

-Delile

• Yini okubhekwa njengokuhamba ngamandla?
• 1. Target ukushaya kwenhliziyo
• 2. Izinyathelo ngomzuzu
• 3. Isivivinyo senkulumo
• Ziyini izinzuzo zokuhamba ngamandla?
• Mangaki amakhalori ongawashisa lapho uhamba ngokushesha?
• Izindlela zokuthuthukisa ukushisa kwekhalori yakho
• Hamba umqansa
• Faka ukuqeqeshwa kwesikhawu
• Phatha izinsimbi zesandla
• Amasu
• Imvamisa
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuhamba ngesivinini kungenye yezinto ezilula futhi eziphumelela kakhulu zokusebenzisa i-cardio. Futhi, ngaphezu kwakho konke, kungenzeka ukuthi usuvele unakho konke okudingayo ukuze uqalise.

Ungenza ukuhamba okusheshayo, okujuluka izithukuthuku endlini noma ngaphandle nangaphandle kwemishini ekhethekile. Amateku amahle maqondana nakho konke okudingayo ukuze uqale ukuvuna imivuzo eminingi yokuhamba okusheshayo.

Isihluthulelo sokuzivocavoca okuhle ngokuhamba ngokushesha ukugcina ijubane elinikeza inhliziyo yakho namaphaphu ukuzivocavoca okuyinselele, kepha hhayi kanzima kangangoba uphelelwa ngamandla ngokushesha.

Qhubeka ufunde ukuze uthole ukuthi ungayithuthukisa kanjani impilo yakho ngokomzimba nangokwengqondo ngokuhamba ngokushesha kanye nezinzuzo ongazithola kulolu hlobo lokuzivocavoca umzimba.

Yini okubhekwa njengokuhamba ngamandla?

Igama elithi “ukuhamba ngamandla” alicaci kahle. Ingabe iyashesha kancane kunejubane lakho elijwayelekile? Ingabe kushesha kakhulu?

Ukusiza ukuqinisa ngqo ukuthi kusho ukuthini, kunezindlela eziningana zokukala ijubane lakho ukuze uqiniseke ukuthi usendaweni "esheshayo". Ake sibhekisise izinketho ezintathu zokulinganisa ukuthi uhamba ngejubane elifanele yini.

1. Target ukushaya kwenhliziyo

Enye indlela yokunquma ukuthi uhamba ngejubane ngokwanele ukukala izinga lokushaya kwenhliziyo yakho.

Ukushaya kwenhliziyo okuqondisiwe okuphephile ngenkathi uzivocavoca, kubantu abadala abaningi, kungamaphesenti angama-50 kuya kwangu-85 wesilinganiso senhliziyo yakho esiphezulu. Ukuvivinya umzimba ngokushaya kwenhliziyo yakho kusho ukuthi uthola inzuzo enkulu kakhulu ekusebenzeni kwakho.

Ngokusho kwe-American Heart Association:

• Izinga lokushaya kwenhliziyo yakho ngesikhathi sokuvivinya umzimba ngokulingene lisondele kumaphesenti angama-50 kuye kwangama-70 wesilinganiso senhliziyo yakho esiphezulu.
• Ukushaya kwenhliziyo yakho okuqondiwe ngesikhathi somsebenzi onamandla cishe kungamaphesenti angama-70 kuya kwangu-85 wesilinganiso senhliziyo yakho esiphezulu.

Ngakho-ke, siyini ngempela isilinganiso sakho sokushaya kwenhliziyo, futhi wazi kanjani ukuthi kuyini?

Isilinganiso senhliziyo yakho esiphezulu ukushaya okungu-220 ngeminithi (bpm) kususa iminyaka yakho eminyakeni. Ngakho-ke, kumuntu oneminyaka engama-40, kungaba ngu-220 - 40 = 180 bpm.

Ukuze uthole ibanga lesilinganiso senhliziyo yakho, yenza okulandelayo:

• Okokugcina okuphansi kwesilinganiso senhliziyo yakho, phindaphinda u-220 bpm ususe iminyaka yakho ngo-0.50 (amaphesenti angama-50). Isibonelo, kumuntu oneminyaka engama-40 kungaba ngu-180 bpm x 0.50 = 90 bpm.
• Ukuphela okuphezulu kwesilinganiso senhliziyo yakho, phindaphinda u-220 bpm ususe iminyaka yakho ngo-0.85 (amaphesenti angama-85). Isibonelo, kumuntu oneminyaka engama-40 kungaba ngu-180 bpm x 0.85 = 153 bpm.
• Kulo muntu, isilinganiso senhliziyo yabo lapho behamba khona kungaba phakathi kwama-90 no-153 beats ngomzuzu.

Uma ungaqiniseki ukuthi ulinganisa kanjani izinga lokushaya kwenhliziyo yakho, nakhu ukuthi ungakwenza kanjani:

1. Beka amathiphu enkomba yakho neminwe emaphakathi ngaphakathi esihlakaleni sakho sobunxele uze uzwe ukushaya kwenhliziyo. Ungasebenzisi isithupha sakho ukukala ukushaya kwenhliziyo yakho, njengoba isithupha sakho sine-pulse yaso. Lokhu kungakunika ukufundwa okungalungile.
2. Bheka iwashi noma iwashi, bese ubala inani lamabhithi ozwayo ngezandla zakho imizuzwana engama-30.
3. Lapho usunayo leyo nombolo, phinda inombolo ngo-2 ukuthola i-bpm yakho. Ngakho-ke, ngokwesibonelo, uma ubala ukushaya okungama-55 ngemizuzwana engama-30, ukushaya kwenhliziyo yakho kungaba ukushaya okungu-110 ngomzuzu (55 x 2).

Ukuze ufinyelele indawo yakho yokushaya kwenhliziyo, khomba amabanga we-bpm alandelayo ngokuya ngeminyaka yakho:

2. Izinyathelo ngomzuzu

Enye indlela yokukala ijubane lakho ukubala izinyathelo zakho.

Ucwaningo olushicilelwe kwiBritish Journal of Sports Medicine lukhombisa ukuthi uma ukwazi ukuhamba okungenani izinyathelo eziyi-100 ngomzuzu, uhamba ngokushesha okwanele ukuthola izinzuzo ezinkulu zokuqina.

Ukusebenzisa i-tracker yokuzivocavoca kungakusiza ukulandelela izinyathelo zakho nokuthi uhamba ngokushesha kangakanani.

Thenga i-tracker yokuzivocavoca online.

3. Isivivinyo senkulumo

I-A yokuthola ijubane lakho lokuhamba ayidingi izibalo. Esikhundleni salokho, ukukala ijubane lakho, uqala ukukhuluma ngenkathi uhamba:

• Uma ukwazi ukukhuluma ngokunethezeka ngokuphefumula okuthile, mhlawumbe uhamba ngesilinganiso esilinganisiwe kodwa esisheshayo.
• Uma ungakwazi ukukhuluma kalula ngoba uphelelwa umoya, ijubane mhlawumbe linamandla.
• Uma ukwazi ukucula ngokuzwakalayo, ijubane kungenzeka lihambe kancane kakhulu ukuthi ungabhekwa njengokuhamba ngokushesha. Uma ukwazi, zama ukukhuphula ijubane.

Ziyini izinzuzo zokuhamba ngamandla?

Ukuvivinya umzimba njalo kwe-cardio, njengokuhamba ngokushesha, kunikeza izinzuzo ezahlukahlukene zomzimba nezengqondo. Ezinye izinzuzo ezicwaningwe kahle zifaka:

• Ukwehla kwesisindo. Ukuhamba ngezinyawo kungakusiza ulahlekelwe isisindo ngokweqile ngokushisa ama-calories amaningi, ukwengeza isisindo somzimba esinciphile, futhi kukhulise imizwa yakho ukuze ukwazi ukuqhubeka uhamba.
• Impilo ethuthukisiwe yenhliziyo. Ngokuya nge-a, ukuhamba izinsuku ezi-5 ngeviki kungasiza ekwehliseni ubungozi besifo senhliziyo. Ukuzivocavoca umzimba njalo kungasiza ukwehlisa amazinga e-cholesterol ye-LDL (embi) egazini lakho.
• Yehlisa umfutho wegazi. Ucwaningo luthole ukuthi ukuzivocavoca umzimba njalo kungasiza ukwehlisa umfutho wegazi.
• Nciphisa ushukela wegazi. Ukuhamba okusheshayo njalo kungakhuphula ukuzwela kwe-insulin yakho. Lokhu kusho ukuthi amangqamuzana emisipha yakho akwazi kangcono ukusebenzisa i-insulin ukudweba i-glucose yamandla, ngaphambi nangemva kokuzivocavoca.
• Impilo yengqondo ethuthukisiwe. Ucwaningo luye lwabonisa nokuthi ukuzivocavoca umzimba kungakhuphula ukuzethemba, kuthuthukise ukulala, kwakheke amandla obuchopho, nokuningi.

Mangaki amakhalori ongawashisa lapho uhamba ngokushesha?

Isilinganiso oshisa ngaso amakhalori sincike ezicini ezithile, kufaka phakathi:

• isisindo somzimba wakho
• iminyaka yakho
• ucansi lwakho
• unesisipha esinciphile kangakanani
• umfutho osebenza ngawo
• usebenza isikhathi esingakanani

Ukushisa inani eliphakeme lamakhalori, uzofuna ukuhamba ngejubane elisheshayo. Uzophinda ufune ukuhamba isikhathi eside.

Isibonelo, uzoshisa ama-calories amaningi uma uhamba ngejubane lamamayela ama-4 ngehora (mph) imizuzu engama-35 kunokuhamba ngejubane le-3 mph imizuzu engama-20.

Nasi isithombe samakhalori ongawashisa, kuya ngesisindo sakho nangejubane, uma uhamba ihora elingu-1. Hlukanisa le nombolo ngo-2 ukuthola ukushisa kwekhalori ohambweni lwemizuzu engama-30:

Izindlela zokuthuthukisa ukushisa kwekhalori yakho

Ukuze ushise ama-calories amaningi ohambweni lwakho, zama amanye amasu la:

Hamba umqansa

Ukungeza ukuthambekela namagquma kumzila wakho wokuhamba kuzodinga inhliziyo yakho, amaphaphu, nemisipha ukuthi isebenze kanzima ngakho-ke ishise ama-calories amaningi.

Ubuhle bokuhamba ngetreadmill ukuthi ungabeka ukuthambekela kokuhamba kwakho. Izikebhe eziningi zokunyathela zikuvumela ukuthi ungene enkambisweni elungiselelwe ngaphambilini yokuthambekela, ukwehla, nobuso obucabalele.

Faka ukuqeqeshwa kwesikhawu

Ukuqeqeshwa kwesikhawu esiphakeme kakhulu (i-HIIT) kufaka phakathi ukuqhuma okufushane kokuzivocavoca okunamandla okushintshaniswa nezikhathi zokuthola amandla aphansi.

Isibonelo, lokhu kungafaka phakathi ukukhuphuka intaba ngesivinini esisheshayo imizuzu engu-5 kulandelwe ukuhamba kancane endaweni eyisicaba imizuzu emithathu, bese uphinda leli phethini imizuzu engama-20 noma engama-30.

kukhombisile ukuthi ukusebenza kwe-HIIT kuyindlela ephumelelayo yokushisa amakhalori nokunciphisa amafutha omzimba esikhathini esifushane.

Phatha izinsimbi zesandla

Izisindo ezilula ezingazincishi izingalo zakho zingangeza umzamo owengeziwe ohambeni lwakho futhi zikwenze usebenze kanzima.

Amasu

Ukuze usebenzise kakhulu ukuhamba kwakho okusheshayo, futhi uvikele ukulimala, zama ukusebenzisa amasu alandelayo lapho uhamba:

• Gcina ikhanda lakho phezulu, ubheke phambili, hhayi phansi.
• Khulula intamo yakho, amahlombe, nomhlane, kodwa ungagudluki noma uncike phambili.
• Gcina umqolo wakho uqondile, futhi uhlanganyele imisipha yakho yesisu.
• Hamba nge-gait engaguquguquki, ugoqa unyawo lwakho kusuka esithendeni kuye ozwaneni.
• Shintsha izingalo zakho ngokukhululeka, noma ushaye izingalo zakho kancane ngokuhamba ngakunye.
• Uma uhamba ngaphandle, ungabi nama-headphone noma ama-earbud aqhamuke kakhulu ungezwa ithrafikhi noma othile eza ngemuva kwakho.

Imvamisa

I-American Heart Association incoma imizuzu eyi-150 yokuvivinya umzimba ngokulingene noma imizuzu engama-75 yokusebenza ngamandla ngesonto.

Uma ulandela isincomo sokuzivocavoca ngesilinganiso esilinganiselwe imizuzu engu-150 ngesonto, umgomo ofanele ukuhamba ngesivinini imizuzu engama-30 ngosuku, izinsuku ezinhlanu ngesonto.

Uma ukuhamba imizuzu engama-30 ngasikhathi kunzima ukulingana nohlelo lwakho, ungakudabula kube yimizila emithathu yemizuzu eyi-10 noma ukuhamba kabili kwemizuzu engu-15 ngosuku. Kungumqondo omuhle ukusabalalisa umsebenzi isonto lonke nokuhamba okungenani imizuzu eyi-10 ngesikhathi.

Yize imizuzu eyi-150 yokuvivinya umzimba ngokulingene kuwumgomo omuhle wokuthwebula isonto ngalinye, uzothola izinzuzo ezithe xaxa uma wenza ukuhamba ngamandla isikhathi eside.

Okubalulekile

Ukuhamba ngesivinini esisheshayo, noma imizuzu nje eyi-10 ngesikhathi, kungazuzisa impilo yakho nokuphila kahle kwakho ngezindlela eziningi.

Ngokwandisa ukugeleza kwegazi lakho, ukuhamba ngamandla kungathuthukisa impilo yenhliziyo yakho namaphaphu. Kunganciphisa nengozi yakho yezimo eziningi zezempilo futhi kukusize uphathe isisindo sakho.

Ngokwengeziwe, ukuhamba ngamandla kungathuthukisa ukusebenza kwengqondo yakho, kukhulise amandla akho, kunciphise ukucindezeleka futhi kuthuthukise ukulala kwakho.

Uma unenkinga yezempilo noma ukulimala, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala ngohlelo olusha lokuzivocavoca.