Ukubhukuda vs. Ukugijima: Yikuphi Okukufanele?

-Delile

• Ukubhukuda, ukugijima, nekhalori kushise
• Ngabe ukubhukuda noma ukugijima kungcono ukushisa amafutha?
• Ziyini izinzuzo zokubhukuda?
• Ziyini izinzuzo zokugijima?
• Ukubhukuda noma ukugijima? Yikuphi okulungele wena?
• Imibuzo engu-6 okufanele uzibuze yona
• Okubalulekile

Ukubhukuda nokugijima zombili izinhlobo ezinhle kakhulu zokuzivocavoca kwenhliziyo. Ngemuva kwakho konke, babala izingxenye ezimbili kwezintathu ze-triathlon. Zombili izindlela ezinhle zokuthuthukisa ukuqina kwe-cardio yakho nokushisa amakhalori.

Ukubhukuda kukhulisa izinga lokushaya kwenhliziyo yakho, kuqinise futhi kuthinte imisipha yakho yomzimba engenhla nangaphansi, futhi kushise amakhalori, konke ngenkathi kusala uhlobo lokuzivocavoca olunomthelela ophansi.

Amathoni wokugijima umzimba wakho ophansi, akhanyisa ama-calories futhi, ngoba kubhekwa njengokuzivocavoca umzimba, kusiza ukuvimbela ukulahleka kwethambo, futhi.

Ngabe awunaso isiqiniseko sokuthi kufanele ungene echibini noma ushaye umzila wokugijima? Ayikho inkinga. Kule ndatshana, sizokhuluma ngakho konke odinga ukukwazi mayelana nezinzuzo zokubhukuda nokugijima, nokuthi unganquma kanjani ukuthi iyiphi efaneleke kangcono kuwe.

Ukubhukuda, ukugijima, nekhalori kushise

Uma kukhulunywa ngenani lama-calories ongawashisa ngenkathi ubhukuda noma usebenza, kufanele uqale uqonde ukuthi ukushiswa kwekhalori kusekelwe ezintweni eziningana, kufaka phakathi isisindo sakho namandla okuzivocavoca umzimba.

Ngokuya ngeHarvard Medical School, ukusha kwekhalori lokubhukuda uma kuqhathaniswa nokugijima kulinganiselwa ngale ndlela elandelayo, ngokuya ngesisindo somzimba nemizuzu engu-30 yokusebenza.

Ukuze uthole izibalo ezithile, ungasebenzisa ikhawunta yomsebenzi we-inthanethi efana nale evela eMkhandlwini WaseMelika Wokuzivocavoca.

Ngabe ukubhukuda noma ukugijima kungcono ukushisa amafutha?

Mayelana nokushisa amafutha, udokotela wezempilo uJena Gatses, PT, DPT, LMT, SFMA, CSCS, uthi kunezinto eziningi okufanele zicatshangelwe.

"Ukuqeqeshwa kwesikhawu kungenye yezindlela umuntu angaqinisekisa ngazo ukuthi ushisa ama-calories amaningi futhi, ngenxa yalokho, ukunciphisa amafutha omzimba nasesiswini," kusho yena.

Ukuqeqeshwa kwesikhawu esiphakeme (i-HIIT) kufaka phakathi ukuqhuma okufushane kokuzivocavoca okunamandla okulandelwa yizikhathi zokululama ezinamandla aphansi. Yize usebenza isikhathi esincane, ucwaningo lukhombisile ukuthi lolu hlobo lokuzivocavoca lunikeza izinzuzo ezifanayo zezempilo njengokuphinda kabili umsebenzi olinganiselayo.

Ngokusho kukaGatses, ungenza ukuqeqeshwa kokuzivocavoca okuphezulu kakhulu ngokugijima nokubhukuda.

“Ingqikithi yamakhalori owashisayo isuselwa ekuvivinyeni kokuvivinya umzimba, okuxhumene ngqo nokushaya kwenhliziyo yakho. Uma wenza i-sprints, ngokwesibonelo, uphakamisa izinga lokushaya kwenhliziyo yakho liye ezilinganisweni ezeqile isikhathi esifushane, ”kusho yena.

Yingakho ukwenza ama-sprints amaningana ngezikhathi zokuphumula ezimfushane kungasiza kakhulu ekushiseni ama-calories namafutha.

Unalokho engqondweni, kuwukuphonswa kokuthi ukugijima noma ukubhukuda kungcono yini ekushiseni amafutha.

Okudingayo ukuthi ucabangele yilokhu:

• umfutho osebenza ngawo
• uphakamisa kangakanani izinga lokushaya kwenhliziyo yakho futhi uligcine liphakeme
• isikhathi sokuzivocavoca

Okusemqoka ukuthi ukugijima nokubhukuda kuyizindlela ezisebenzayo zokuzivocavoca zokushisa ama-calories namafutha.

Ziyini izinzuzo zokubhukuda?

• Kulula emajoyintini akho. Enye yezinzuzo ezinkulu zokubhukuda ukuthi kulula emajoyintini akho. Lokhu kubaluleke kakhulu uma une-osteoarthritis, i-rheumatoid arthritis, noma ezinye izimo ezibangela ubuhlungu obuhlangene. Ucwaningo lwango-2016 luthole ukuthi ukubhukuda, njengokungenelela kokuvivinya umzimba, kuholele ekwehliseni ukuqina nobuhlungu obuhlangene.
• Kuyindlela ephephile yokuzivocavoca umzimba uma ululama ekulimaleni. Ukubhukuda nakho kuyindlela ethandwayo yabantu abasalulama ekulimaleni, ikakhulukazi. Ukuphakama kwamanzi kunikeza ukusekelwa okwengeziwe kwemisipha namalunga akho ngokuqhathanisa nokusebenza emhlabeni. Lokhu kukuvumela ukuthi usebenze kanzima futhi ubeke umthelela omncane emzimbeni wakho kunalokho ongakwenza emhlabeni.
• Inikeza izindlela eziningi zokushisa ama-calories. Ukubhukuda kunikeza nezindlela eziningi ezahlukene zokushisa ama-calories. Ungashintsha phakathi kwamathanga wokubhukuda usebenzisa imivimbo ehlukene, ungeze ukumelana nebhande le-aqua noma isihlakala nezisindo zamaqakala, noma wenze ukuzivocavoca umzimba okugcwele echibini.
• Inikeza ukuzivocavoca umzimba okugcwele. Ukubhukuda kudinga ukuthi usebenzise imisipha eminingi emzimbeni wakho, okwenza kube ukuzivocavoca umzimba okuhle kakhulu. Ukugijima, ngenkathi kukuhle emzimbeni wakho ophansi, akusebenzi imisipha esemhlane wakho, esifubeni, ezingalweni, noma emahlombe ngendlela efanayo nokubhukuda.

Ziyini izinzuzo zokugijima?

• Inikeza ukushisa okuphezulu kwekhalori. Ukugijima kuyisinqumo esihle kakhulu uma ufuna ukushisa ama-calories amaningi. Uma ugijima ngokushesha, uzoshisa ngokwengeziwe. Ngokwengeza izikhathi ezithile zokuhamba noma zokugijima, ungaguqula ukugijima kwakho kube ukuzivocavoca okukhanyisa ikhalori, nokuqinisa amafutha. Ukuze uqalise, zama isilinganiso sesikhawu esingu-2-to-1. Isibonelo, gijima ngejubane elisheshayo imizuzu engu-2, bese uhamba noma ugijime umzuzu owodwa. Phinda imizuzu engama-30.
• Kuwumsebenzi wokuthwala isisindo. Ukugijima kukuvumela ukuthi wandise ukuqina kwamathambo akho ngomsebenzi othwala isisindo. Ukubhukuda akuvumeli lokhu. Ukuzivocavoca okunesisindo njengokugijima, ukuhamba nokuhamba izintaba kuyimisebenzi engcono kakhulu yokwakha amathambo, njengoba kudinga ukuthi ulwe namandla adonsela phansi.
• Kulula ukuqala. Ngokungafani nokubhukuda okudinga ichibi, ukugijima kudinga izicathulo ezinhle nokufinyelela ngaphandle noma umshini wokunyathelisa.
• Uzothola umthamo kavithamini D. Ukuphuma ngaphandle ukuze ugijime nakho kungakhuphula amazinga akho kavithamini D. Khumbula nje ukufaka i-sunscreen nokugwema ukugijima phakathi kuka-10 ekuseni no-3 ntambama, lapho imisebe yelanga inamandla kakhulu.

Ukubhukuda noma ukugijima? Yikuphi okulungele wena?

Kokubili ukubhukuda nokusebenza kuyimisebenzi emikhulu yenhliziyo, kusho uGatses, ngakho-ke kwehlela kokuthandayo, izimo zempilo, nendlela ophila ngayo.

Cabanga ngale mibuzo lapho uzama ukunquma ukuthi yiluphi uhlobo lokuzivocavoca olulungele wena.

Imibuzo engu-6 okufanele uzibuze yona

1. Ingabe unobuhlungu obuhlangene? Uma une-arthritis noma ezinye izinhlobo zobuhlungu obuhlangene, ungahle uthande ukukhetha ukubhukuda esikhundleni sokugijima. Ukubhukuda kubeka ingcindezi emalungeni akho, kwenze kube yindlela yokuzivocavoca emnene, futhi kungabi namathuba amancane okuthi kubhebhethekise izingqinamba ezihlangene.
2. Ngabe ufuna ukuqinisa umzimba wakho ongaphezulu? Uma ukuqinisa nokuqinisa umzimba wakho ophezulu kuyinto ebaluleke kakhulu, ukubhukuda mhlawumbe kuyindlela engcono. Lokho kungenxa yokuthi ukubhukuda kunikeza ukuzivocavoca umzimba okugcwele okubhekise kakhulu emaqenjini akho amakhulu emisipha.
3. Ngabe ufuna ukuthuthukisa impilo yakho yethambo? Uma uzama ukwenza ukusebenzisa okuningi okusiza ukuvimbela ukulahleka kwethambo, ukugijima kungaba yindlela engcono.
4. Ingabe uyakwazi ukufinyelela echibini? Uma ukufinyelela echibini kuyinkinga, khetha ukusebenza, okungenziwa cishe noma kuphi. Vele uqiniseke ukuthi ugijima ezindaweni eziphephile futhi ezingekho kuthrafikhi.
5. Ingabe unokulimala komzimba okuphansi? Uma unedolo, iqakala, inqulu, noma ukulimala emuva, ukubhukuda kungaba yindlela ephephile ngoba kunomthelela omncane emajoyintini akho.
6. Ingabe unokulimala ehlombe? Uma ulimele ehlombe, ukubhukuda ngesifo sohlangothi okuphindaphindayo kungadala ukucasuka, ngakho-ke ukugijima kungaba yindlela engcono ngalolu hlobo lokulimala.

Okubalulekile

Akunandaba ukuthi ukhetha luphi uhlobo lokuzivocavoca umzimba, okusemqoka yilokhu: Ukuvivinya umzimba nenhliziyo kuyinto ebaluleke kakhulu ekugcineni impilo yakho yonke ngokomzimba nangokwengqondo.

Kokubili ukubhukuda nokusebenza kuzokusiza ukuthi ushise amakhalori, kukhulise ukuqina komzimba wakho, nokuthamba imisipha yakho.

Uma ungenaso isiqiniseko sokuthi ukhetha muphi, kungani ungafaki kokubili kunqubo yakho yokuzivocavoca umzimba? Ukuzivocavoca umzimba ngezindlela ezahlukahlukene zokuzivocavoca umzimba kuyindlela enhle yokwengeza okuhlukahluka kunqubo yakho yokuzivocavoca ngenkathi unciphisa nethuba lokulimala.

Uma umusha ukuzivocavoca noma unesimo sempilo noma ukulimala okukhona, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma iyiphi inqubo entsha yokuzivocavoca.