Ukuzila i-aerobic (AEJ): kuyini, izinzuzo, ukungalungi nokuthi ungakwenza kanjani

-Delile

• Indlela yokwenza
• Izinzuzo nezinkinga zokuzila ukudla kwe-aerobic
• Ingabe ukuqeqeshwa okusheshayo kwe-aerobic kwehlisa isisindo?
• Yini indlela engcono yokwehlisa isisindo?

Ukuzila ukudla kwe-aerobic, okwaziwa nangokuthi i-AEJ, kuyindlela yokuqeqesha esetshenziswa abantu abaningi ngenhloso yokwehlisa isisindo ngokushesha. Lokhu kuvivinya kufanele kwenziwe ngamandla aphansi futhi kuvame ukwenziwa esiswini esingenalutho ngemuva nje kokuvuka. Lelisu linomgomo wokwenza umzimba usebenzise izinqolobane zamafutha ukukhiqiza amandla, ngoba ngesikhathi sokuzila izinqolobane zeglucose zaphela.

Lolu hlobo lokuqeqeshwa lusacwaningwa futhi luxoxwa kabanzi phakathi kochwepheshe, ngoba lungaholela ekungalingani emzimbeni, njengokungaphatheki kahle noma i-hypoglycemia, ngaphandle kokwehlisa isisindo. Ngisho nokuwohloka kwamaprotheni futhi, ngenxa yalokho, ukulahleka kwemisipha kungenzeka. Ukuxazulula le nkinga, abanye abantu bakhetha ukuthatha uhlobo oluthile lokunezela, njenge-BCAA, okuyisengezo esine-amino acid ekwazi ukuvimbela ukulahleka kwemisipha, kepha lokhu kungakushaya indiva ukuzila.

Indlela yokwenza

Ukuzila ukudla kwe-aerobic kufanele kwenziwe ekuseni kakhulu, ngehora eli-12 kuya kwele-14 ngokushesha, ngaphandle kokudla izithasiselo, njenge-BCAA, futhi kufanele kube namandla aphansi, ngokuhamba imizuzu engaba ngu-45 kunconyiwe. Kubalulekile ukuphuza amanzi ngaphambi, ngesikhathi nangemuva kokuzivocavoca umzimba nokugwema ukuwenza nsuku zonke noma isikhathi eside, ngoba ukuvivinya umzimba nge-aerobic okusheshayo kulahlekelwa ukusebenza kwawo ngokuhamba kwesikhathi.

Izinzuzo nezinkinga zokuzila ukudla kwe-aerobic

Ukuzila ukudla kwe-aerobic kufanele kubhekele izingqinamba eziningana ukuze kuzuze lowo muntu. Ukuze ube nemiphumela egculisayo, kufanele kubhekwe uhlobo lokudla, ukuthambekela kwe-hypoglycemic, izimo zenhliziyo nemithambo yomzimba.

Abanye izinzuzokunjalo:

• Ukudla kusetshenzwa ngokushesha okukhulu, njengoba kukhona ukwehla kokukhiqizwa nokwanda kokuzwela komzimba ku-insulin;
• Ukwanda kwemisipha, njengoba kunesikhuthazo ekukhiqizeni i-hormone yokukhula, i-GH;
• Ukwenyuka kwemali esetshenzisiwe yekhalori;
• Ukulahleka kwamafutha, njengoba umzimba uqala ukusebenzisa amanoni njengomthombo wokuqala wamandla.

Yize kunezinzuzo ezimbalwa, kubalulekile ukugwema ukwenza ukuqeqeshwa okusheshayo kwe-aerobic nsuku zonke, njengoba kuyindlela engafanelekile ngokuhamba kwesikhathi, ngoba umzimba ungathathwa uyiswe esimeni sokonga amandla, lapho kuncipha ukusetshenziswa kwemali wamandla ngesikhathi sokuzivocavoca umzimba. Ngakho-ke, abanye yokuntula kunjalo:

• Ukunciphisa amandla ngesikhathi sokuzivocavoca kwe-aerobic;
• Ukwehla kokusebenza onyakeni;
• Ukungalingani emzimbeni;
• Amathuba amakhulu okuthuthukisa izifo;
• Ukugula kokunyakaza;
• Ukuquleka;
• Isiyezi;
• I-hypoglycemia;
• Ukulahleka kwesisindo semisipha ngenxa yokwanda kokuwohloka kwamaprotheni, esimweni sokuzivocavoca ukudla ngamandla amakhulu.

Kubalulekile futhi ukukhumbula ukuthi akubona bonke abantu abazoba nezinzuzo ezifanayo zokuqeqeshelwa ukuzila ukudla, ngakho-ke, inhloso ukuthi kukhonjiswe ngugqirha wezemfundo ukuze amasu enzelwe ukuthuthukisa imiphumela ye-AEJ.

Ingabe ukuqeqeshwa okusheshayo kwe-aerobic kwehlisa isisindo?

Uma ukuqeqeshwa kwenziwa ngamandla aphansi, ngezinsuku ezihlukile nangokuholwa ngobuchwepheshe, yebo. Ukuzila ukudla kwe-aerobic kusekelwe eqinisweni lokuthi ekuzileni ukudla umzimba usebenzisa zonke izitolo ezinoshukela ukugcina ukusebenza komzimba, okwenza kube lula emzimbeni ukusebenzisa izitolo ezinamafutha ukukhiqiza amandla omsebenzi womzimba ekuseni kakhulu.

Kodwa-ke, lolu hlobo lokuqeqeshwa lusebenza kangcono kulabo bantu abanokudla okuncane kwekhalori, asebevele benesimo somzimba nokuthi umzimba ungawasebenzisa ngokwemvelo amafutha njengomthombo wamandla oyinhloko. Ngaphezu kwalokho, ukuze wehlise isisindo ngokuzivocavoca esiswini esingenalutho, kubalulekile ukuphuza amanzi ngaphambi nangesikhathi sokuzivocavoca futhi wenze umsebenzi ophansi, njengokuhamba, isikhathi esingangemizuzu engama-40.

Uma ukuzivocavoca okwenziwe ngokuzila kungamandla amakhulu kakhulu, njengokusebenza kwesikhawu noma i-HIIT, kungahle kube nokulahleka kwemisipha, isiyezi, ukuquleka noma ukugula. Funda kabanzi nge-HIIT.

Buka izincazelo zethu zezazi zokudla mayelana nokuzila ukudla okuvivinya umzimba kuvidiyo elandelayo:

Yini indlela engcono yokwehlisa isisindo?

Sekuvele kufakazelwe ngokwesayensi ukuthi ukwehla kwesisindo kuhlobene ngqo nokudla okunomsoco, ubude besikhathi namandla okuzivocavoca umzimba.

Ukuzila ukudla kwe-aerobic, yize kunamandla okwandisa ukusetshenziswa kwamafutha ukukhiqiza amandla, kuhlotshaniswa kakhulu nokulahleka kwesisindo somzimba, kunokuba empeleni kunciphise isisindo, njengoba abantu abaningi bagcina benza lolu hlobo lokuzivocavoca ngaphandle kokuholwa ngendlela efanele.

Bona ukuthi iziphi izivivinyo ezinhle kakhulu zokwehlisa isisindo.