Ingabe Ukuhamba Kuhle Ukujima Njengokugijima?

-Delile

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Kunezizathu eziningi ezenza abantu baqale ukugijima: ukuhlala bezacile, ukuqinisa amandla, noma ukugxambukela eduze kwe-snag yethu yesikhathi eside (sicela ulandele amathiphu ethu okuziphatha ejimini ngaphambi kokwenza noma yikuphi umnyakazo!). Ukugijima kungasiza ukugcina inhliziyo iphilile, kuthuthukise imizwa, futhi kunqande ukugula; kanye nezifundo zakamuva zithole ukuthi ukugijima kuyindlela enhle yokwehlisa nokugcina isisindo. Kepha ucwaningo luphakamisa ukuthi ukuhamba ngejubane eligcwele akuyona ukuphela kwendlela eya empilweni enhle.

Manje Hamba (noma Ugijime?) It Out-Isidingo Sokwazi

Ngenkathi ukuhamba ngezinyawo kunganikeza izinzuzo eziningi ezifanayo zezempilo ezihambisana nokusebenza, ucwaningo lwakamuva lukhombisa ukuthi ukugijima kungaba ukubheja okungcono kulabo abafuna ukukhipha amakhilogremu athile.Ngokumangazayo, abantu basebenzisa amandla aphindwe kabili nohhafu amandla amaningi egijima kunokuhamba, noma ngabe kusendleleni noma ku-treadmill. Ngakho-ke kumuntu ongu-160-lb, ukugijima kusha ama-calories angama-800 ngehora uma kuqhathaniswa nama-calories angama-300 ahambayo. Futhi lokho kulingana nocezu oluhle kakhulu lwe-pizza (ongathandi ukukopela imivuzo yosuku?).

Okuthakazelisa nakakhulu, ucwaningo lwakamuva lwathola ukuthi ngisho nalapho abagijimi nabahamba ngezinyawo besebenzisa amandla alinganayo (okusho ukuthi abahambahambayo bachitha isikhathi esiningi bezivocavoca futhi behlanganisa amabanga amakhulu), abagijimi basalahlekelwa isisindo esiningi. Abagijimi abagcini nje ngokuqala isifundo sibe sincane kunabahambahambayo; baphinde baba nethuba elingcono lokugcina i-BMI yabo kanye nobubanzi besinqe.

Lowo mehluko kungenzeka uchazwe ngolunye ucwaningo lwamuva, oluphakamisa ukuthi ukugijima kulawula ama-hormone ethu esifiso kangcono kunokuhamba. Ngemva kokugijima noma ukuhamba, ababambiqhaza bamenywe ku-buffet, lapho abahamba ngezinyawo badle cishe ama-calories angu-50 ngaphezu kwalokho ababekushisile futhi abagijimi badle cishe ama-calories angu-200 ngaphansi kwalawo abawashisile. Abagijimi futhi babenamazinga aphezulu we-hormone peptide YY, enganciphisa ukudla.

Ngaphandle kokwehlisa isisindo, ukuhamba ngezinyawo kusengasiza kakhulu empilweni yethu. Abaphenyi babheka imininingwane evela kuNational Runners 'Health Study naseNational Walkers' Health Study bathola ukuthi abantu abasebenzisa inani elifanayo lamakhalori-noma ngabe bahamba noma bagijima-babona izinzuzo ezifanayo zezempilo. Sikhuluma ngokunciphisa ingozi yomfutho wegazi ophezulu, i-cholesterol ephezulu, kanye nesifo sikashukela, nempilo yenhliziyo engcono. (Futhi hlola: Izinsizakusebenza Zokuqedela Okugcwele zeGreatist)

Kepha nabasubathi abasebenza isikhathi eside kakhulu bangafuna ukucabanga kabili ngaphambi kokuphonsa kude ngaso sonke isikhathi. Ukugijima kubeka ingcindezi emzimbeni futhi kwandisa ingozi yokulimala okufana nedolo lomgijimi, imisipha yezintambo zomgogodla, nokuqhekeka kwe-shin okusabekayo (okuhlupha nabagijimi abaguquguqukayo). Futhi-ke, abanye abantu bakhetha ukuthatha izinto kancane.

Hamba Ngale Ndlela-Uhlelo Lwakho Lokwenza

Uma ukugijima kungekho emakhadini, ukuhamba nezisindo kungase kube isixazululo esingcono kakhulu sokuthola ukujima okunamandla. Ucwaningo olulodwa lwabonisa ukuhamba ngesivinini esingu-4 m.p.h kumshini wokunyathelisa ngesandla nezinsimbi zamaqakala kwakuqhathaniswa nokugijima ngo-5 m.p.h ngaphandle kophawu olungeziwe. (Futhi uma noma ngubani ebheka kabili, izinsimbi zezandla sezilungile ngokuphelele manje, abazi?)

Akunandaba ukuthi yiliphi ijubane elizwakala lilungile, qiniseka njalo ukuthi umzimba ukulungele ukwenza okuthile. Amaphesenti angamashumi ayisithupha abagijimi abhekana nokulimala okubi ngokwanele ukubenza bangasebenzi. Ngakho-ke khumbula ukuthi isikhathi sokujuluka singase sibe nzima kakhulu uma ukukhuluma nalowo mngane wokujima kusishiya sisahefuzela (AKA "isivivinyo sokukhuluma" IYAHLULEKA). Ukulalela umzimba nokuqedela ukufudumala nokupholisa okufanele yizo zonke izindlela zokuvimbela ukulimala, ngakho-ke hlala unolwazi futhi uchithe isikhathi esiningi ugijima kumshini wokunyathelisa (nesikhathi esincane ugijimela kudokotela).

Nesithukuthezi kokubili ukuhamba nokugijima? Kukhona cishe, oh, i-bazillion ezinye izindlela zokuzigcina usebenza, kusukela ku-yoga nama-pilates ukuya ekuphakamiseni izinsimbi kanye nokuhamba ngebhayisikili ezintabeni, futhi cishe yonke into ephakathi. Ungesabi ukuzama imisebenzi emisha ukuze uhlale ujabule futhi unempilo!

Ukuthatha

I-cardio ejwayelekile (nganoma yisiphi isivinini) ingasiza ukugcina umzimba uphilile, ingasaphathwa eyokuthuthukisa amazinga emizwelo namandla. Kodwa, i-lap for lap, ukugijima kushisa ama-calories aphindwe izikhathi ezingu-2.5 kunokuhamba. Ukugijima futhi kungasiza ekulawuleni isifiso sokudla, ngakho-ke abagijimi bangalahlekelwa isisindo esikhulu kunabahamba ngezinyawo noma ngabe abahamba ibanga elingakanani. Noma kunjalo, ukugijima akuyona eyabo bonke abantu; ukuhamba ngesivinini esigcwele kungakhuphula ingozi yokulimala. Ukungeza izinsimbi zezandla nezamaqakala kungasiza ekuthatheni umfutho ngenkathi kugcinwa kuhamba kancane.

Lo mbhalo uqale wathunyelwa ngoJanuwari 2012. Ubuyekezwe ngoMeyi 2013 nguShana Lebowitz.

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