Unganciphisa Isisindo Ngokushesha Ngokuvivinya Isisu Esingenalutho?

-Delile

• 1. Izame: I-cardio esheshayo ingakusiza ushise amanoni amaningi
• 2. Yeqa: Ukudla ngaphambi kokuzivocavoca kwe-cardio kubalulekile uma uzama ukwengeza isisindo semisipha
• 3. Kuzame: Uthanda indlela umzimba wakho ozizwa ngayo ngenkathi wenza i-cardio esheshayo
• 4. Yeqa: Imisebenzi edinga amandla nejubane idinga ukwenziwa ngophethiloli esiswini sakho
• 5. Kuzame: I-cardio esheshayo ingasiza uma unengcindezi ye-GI
• 6. Yeqa: Unezimo ezithile zempilo
• Amathiphu asheshayo wokwenza i-cardio esheshayo

Sicela ochwepheshe ngemicabango yabo ku-cardio esheshayo.

Ngabe ukhona oke wasikisela ukuthi uzivocavoca ngesisu esingenalutho? Ukwenza i-cardio ngaphambi noma ngaphandle kokubasa ngokudla, okunye okubizwa ngokuthi i-fasted cardio, kuyisihloko esishisayo emhlabeni wokuqina nokudla.

Njengamathrendi amaningi ezempilo, kukhona abalandeli nabangabazayo. Abanye abantu bafunga ngayo njengendlela esheshayo nephumelelayo yokulahlekelwa amafutha, kanti abanye bakholelwa ukuthi ukuchitha isikhathi namandla.

I-cardio esheshayo ayisho ukuthi unamathela enkambisweni yokuzila ngezikhathi. Kungaba lula njengokugijimela into yokuqala ekuseni, bese udla ibhulakufesi ngemuva.

Sikhulume nochwepheshe abathathu bokuqina nobungqabavu mayelana nobuhle nobubi be-cardio esheshayo. Nakhu obekufanele bakusho.

1. Izame: I-cardio esheshayo ingakusiza ushise amanoni amaningi

Ukushaya umshini wokunyathela noma ibhayisikili eliqondile ngeseshini ye-cardio ngaphambi kokudla kuyathandwa ekunciphiseni kwesisindo nasemibuthanweni yokuqina. Ithuba lokushisa amafutha amaningi kuvame ukuba yisikhuthazi esikhulu. Kepha kusebenza kanjani lokho?

“Ukungabi nawo ama-calories amaningi noma uphethiloli esandleni esidlweni sakamuva noma isidlo sangaphambi kokuzivocavoca kuphoqa umzimba wakho ukuthi uncike kuphethiloli ogciniwe, okuba yi-glycogen namafutha agciniwe,” kuchaza u-Emmie Satrazemis, RD, CSSD, umdlalo oqinisekiswe yibhodi isazi sokudla okunempilo kanye nomqondisi wezokudla eTrifecta.

Ukhomba okumbalwa okuncane okusikisela ukuthi ukusebenza ekuseni ekuseni ngemuva kwamahora ayi-8 kuya kwayi-12 wokuzila ngesikhathi sokulala kungakuvumela ukuthi ushise amafutha angamaphesenti angama-20 ngaphezulu. Kodwa-ke, kukhona futhi okukhombisa ukuthi akwenzi mehluko ekulahlekelweni kwamafutha jikelele.

2. Yeqa: Ukudla ngaphambi kokuzivocavoca kwe-cardio kubalulekile uma uzama ukwengeza isisindo semisipha

Kodwa yazi ukuthi kukhona umehluko phakathi kokungeza isisindo semisipha nokulondolozwa kwemisipha.

"Uma nje udla amaprotheni anele futhi uqhubeka nokusebenzisa imisipha yakho, kusikisela ukuthi ubukhulu bemisipha buvikelwe kahle, ngisho nakuswele jikelele kwekhalori," kuchaza uSatrazemis.

Kungenxa yokuthi, lapho umzimba wakho ufuna uphethiloli, ama-amino acid awathandeki njengama-carbs agciniwe kanye namafutha. Kodwa-ke, i-Satrazemis ithi ukunikezwa kwakho kwamandla asheshayo kunomkhawulo, futhi ukuziqeqesha kanzima isikhathi eside ngenkathi ukuzila kuzokubangela ukuthi uphelelwe uphethiloli noma kungahle kuqale ukwephula imisipha eminingi.

Ngaphezu kwalokho, uthi ukudla ngemuva kokuzivocavoca kukuvumela ukuthi ugcwalise lezi zitolo futhi ulungise noma yikuphi ukuphazamiseka kwemisipha okwenzeke ngesikhathi sokuzivocavoca kwakho.

3. Kuzame: Uthanda indlela umzimba wakho ozizwa ngayo ngenkathi wenza i-cardio esheshayo

Lesi sizathu singabonakala njengesixakaxaka, kepha akuvamile ukubuza ukuthi kungani senza okuthile, noma ngabe kukwenza uzizwe kahle. Yingakho uSatrazemis ethi isinqumo sokuzama i-fastio cardio yehlela ekuthandweni komuntu siqu. "Abanye abantu bakhetha nje ukuzilolongela esiswini esingenalutho kanti abanye benza kangcono ngokudla," esho.

4. Yeqa: Imisebenzi edinga amandla nejubane idinga ukwenziwa ngophethiloli esiswini sakho

Uma uhlela ukwenza umsebenzi ofuna amandla aphezulu noma isivinini, kufanele ucabange ukudla ngaphambi kokwenza lokhu kuzivocavoca, ngokusho kukaDavid Chesworth, umqeqeshi womuntu siqu oqinisekiswe yi-ACSM.

Uyachaza ukuthi i-glucose, okuyindlela esheshayo yamandla, ingumthombo ophelele wephethiloli wemisebenzi yamandla nejubane. "Esikhathini esisheshayo, i-physiology ayinayo imithombo efanelekile yalolu hlobo lokuzivocavoca," kusho uChesworth. Ngakho-ke, uma umgomo wakho ukushesha futhi ube namandla, uthi qiniseka ukuthi uqeqesha ngemuva kokudla.

5. Kuzame: I-cardio esheshayo ingasiza uma unengcindezi ye-GI

Ukuhlala phansi esidlweni noma ngisho nokudla okulula ngaphambi kokwenza i-cardio kungakwenza uzizwe ugula ngesikhathi sokuzivocavoca. "Lokhu kungaba njalo ekuseni futhi ngokudla okunamafutha amaningi kanye nefayibha ephezulu," kuchaza uSatrazemis.

Uma ungeke ukwazi ukuphatha isidlo esikhudlwana noma ungenawo okungenani amahora amabili wokugaya lokho okudlayo, ungahle ube ngcono ngokudla okuthile ngomthombo wamandla osheshayo - noma wenze i-cardio esimweni sokuzila.

6. Yeqa: Unezimo ezithile zempilo

Ukwenza i-cardio esimweni sokuzila kudinga ukuthi ube nempilo enhle kakhulu. I-Satrazemis ithi kudingeka futhi ubhekele nezimo zezempilo ezingadala isiyezi kusuka kumfutho wegazi ophansi noma ushukela ophansi wegazi, okungakubeka engcupheni enkulu yokulimala.

Amathiphu asheshayo wokwenza i-cardio esheshayo

Uma uthatha isinqumo sokuzama i-cardio esheshayo, landela imithetho embalwa ukuze uhlale uphephile:

• Ungadluli imizuzu engama-60 ye-cardio ngaphandle kokudla.
• Khetha ukusebenzisa okulingene ukuya kokuphansi.
• I-cardio esheshayo ifaka amanzi okuphuza - ngakho-ke hlala unamanzi.
• Gcina indlela yokuphila jikelele, ikakhulukazi okunomsoco, idlala indima enkulu ekuzuzeni noma ekulahlekelweni kunesikhathi sokusebenza kwakho.

Lalela umzimba wakho bese wenza okuzwakala kukuhle kuwe. Uma unemibuzo mayelana nokuthi kufanele wenze i-cardio esheshayo noma cha, cabanga ngokubonisana nodokotela wezokudla obhalisiwe, umqeqeshi womuntu siqu, noma udokotela ukuthola isiqondiso.