Ungawashisa kanjani amafutha esiswini amahora angama-48

-Delile

• Ungawashisa kanjani amanoni ngokugijima
• Uqala kanjani ukugijima ukushisa amanoni
• Ngizoyibona nini imiphumela
• Ngoba ukugijima kusha amanoni amaningi
• Izimpawu eziyisixwayiso

Isu elihle kakhulu lokushisa amafutha esiswini amahora angama-48 ukwenza ukuvivinya umzimba okuqina isikhathi eside, okufana nokugijima, isibonelo.

Into ebaluleke kakhulu umzamo owenziwa ngumuntu hhayi isikhathi sokuziqeqesha ngakho-ke isigamu sehora lokugijima, kabili ngesonto selivele likwazi ukushisa amanoni amaningi anqwabelene ngaphansi kwesikhumba futhi nangaphakathi kwemithambo. Ngenzuzo ongaziqeqesha kuyo yonke indawo, esigcawini, emgwaqweni, emaphandleni noma ebhishi, ngesikhathi esihle kuwe futhi usengabamba iqhaza emincintiswaneni yokugijima eyenzeka emadolobheni amakhulu.

Ungawashisa kanjani amanoni ngokugijima

Imfihlo yokushiswa kwamafutha ukuqeqesha, ukwenza umzamo omkhulu, ngoba ukusikwa kwemisipha kuyadingeka, ngendlela enesigqi futhi eqhubekayo, njengoba kwenzeka ekusebenzeni, ukushiswa kwamafutha kuzosebenza kangcono. Emjahweni webanga elide, lapho kudingeka khona ukugijima ama-42 km, imetabolism ingakhuphuka ifike ku-2 000%, kanti izinga lokushisa komzimba lingafika ku-40ºC.

Kepha akudingeki usebenzise umjaho webanga elide ukushisa wonke amanoni akho. Qala kancane futhi uthuthuke kancane.

Uqala kanjani ukugijima ukushisa amanoni

Labo abakhuluphele ngokweqile futhi banamafutha esiswini okufanele bawashise bangaqala ukugijima kancane, kepha uma bekhuluphele kufanele baqale ngokuhamba futhi ngemuva kokukhishwa kukadokotela lapho beqala khona ukugijima, kepha kancane kancane futhi kancane kancane.

Ungaqala ngokuzivocavoca nge-1 km nje, kulandelwe ukuhamba kwamamitha ayi-500 nenye i-1 k yokugijima. Uma uphumelela, yenza lolu chungechunge amahlandla ama-3 kulandelana futhi uzokwazi ukugijima u-6 km uhambe nge-1.5 km. Kepha ungakhathazeki uma ungakutholi ukuzivocavoca okugcwele ngosuku lokuqala, gxila ekwandiseni ukujima kwakho isonto ngalinye.

Lokhu kushiswa kwamafutha kungatholakala futhi ekuzivocavoca nge-aerobic ongakwenza ekhaya ngemizuzu engu-7 nje. Bona ukuzivocavoca okuhle lapha.

Ngizoyibona nini imiphumela

Labo abazijwayeza ukugijima kabili ngesonto bangalahlekelwa okungenani ama-2 kg ngenyanga ngaphandle kokushintsha indlela abadla ngayo, kepha ukuze bakhulise la mafutha, kufanele banciphise iziphuzo ezidakayo nokudla okunamafutha noshukela omningi. Ngemuva kokugijima izinyanga eziyisithupha kuya kwezi-8, ungalahlekelwa cishe ama-12 kg ngendlela enempilo.

Ngoba ukugijima kusha amanoni amaningi

Ukugijima kuhle kakhulu ekushiseni amafutha ngoba ngesikhathi sokuzivocavoca ihora eli-1 umzimba wandisa imetabolism kakhulu kangangokuba umzimba ushisa kakhulu, kube sengathi umuntu unemfiva.

Lokhu kukhuphuka kwezinga lokushisa kuqala ngesikhathi sokuqeqeshwa kepha kungahlala kuze kube usuku olulandelayo futhi umzimba usushisa kakhulu, umzimba uzobe uvutha ngokwengeziwe. Kodwa-ke, ukuze lokhu kwenzeke kudinga umzamo womzimba ngoba akusizi ngalutho ukugqoka izingubo ezisindayo noma ukuziqeqesha ngejazi uma kusehlobo. Lokhu kuzovimbela kuphela ukulawulwa kokushisa komzimba, kususe amanzi ngokungadingekile futhi kuyingozi empilweni futhi ngeke kushise amanoni.

Izimpawu eziyisixwayiso

Ukugijima ukuzivocavoca okusebenzayo ongakwenza emgwaqweni, ngaphandle kokubhalisela ukuzivocavoca umzimba, okulusizo kubantu abaningi kepha yize kunale nzuzo, ukungahambi nodokotela noma nomqeqeshi kungaba yingozi. Ezinye izimpawu eziyisixwayiso yilezi:

• Ukuzwela kwamakhaza nokugodola;
• Ikhanda;
• Ukuhlanza;
• Ukukhathala okukhulu.

Lezi zimpawu zingabonisa i-hyperthermia, okuyilapho izinga lokushisa liphakama kakhulu kangangokuba liyingozi futhi lingaholela ekufeni. Lokhu kungenzeka ngisho nasezinsukwini ezingashisi kakhulu, kepha lapho umswakama osemoyeni uphakeme kakhulu futhi ungawuthandi umjuluko.