Ukungaziphathi kahle kwempilo kungcolisa impilo futhi kuholele ekulimazeni
Izinzuzo zokuhamba ziningi. Ungakwazi ukugcina isisindo esinempilo, ukuqinisa amajoyina akho kanye nemisipha, ukuthuthukisa isimo sakho sengqondo nokusebenzisana, nokuvimbela noma ukuphatha izimo zempilo ezinzima (kuhlanganise nesifo senhliziyo nesifo sikashukela). Kodwa ukwenza kanjalo kudinga ukuba uhambe ngokuhamba ngokuhlakanipha.
Futhi yilapho imfundo ibalulekile khona. Ukuhamba, njenganoma yiluphi olunye uhlobo lokuzivocavoca, kunengxenye yezinkolelo zezinganekwane ezingagcini nje kuphela lezi zinhloso kodwa zibeke abantu ngqo endleleni yokulimaza.
Eziningi zalezi zinkolelo zithandwa kangangokuthi kungase kube nzima ukutshela okuyiqiniso nokuthi akuphi.
Sekuyisikhathi sokugubha izinkolelo ezimbalwa ezingavamile nokungaqondi kahle.
1. Ukugijima Kuvutha Amakholori Angaphezu kwe-Mile Kunokuhamba
Ngesikhathi umsebenzi onamandla uvutha amakholori amaningi kunomsebenzi olinganiselayo esikhathini esifanayo sesikhathi, ijubane lidlala kuphela liyingxenye ukuthi zingaki ama-khalori ongashisa mayela ngalinye. Eqinisweni, uma uhamba ngesivinini ngamamayela, uzoshisa amakholori afanayo njengokungathi ugijimise amakhilomitha.
Singakwazi ukulinganisa lokhu ngokusebenzisa isikali esibizwa ngokuthi i-metabolic equivalents (MET) esitshela ukuthi mangaki amakhilogremu kilogram ngayinye ashiswa ngehora. Ngokwesilinganiso, ukuhamba kuhumusha ku-MET phakathi kwamabili no-8, kuye ngesivinini. Ukugijima, ngokuqhathanisa, kufeza i-MET kunoma yikuphi kusukela ku-8 ukuya ku-18.
Ngenkathi lokho kungase kuzwakale sengathi umehluko omkhulu, ukuhlukahluka kungenxa yokuthi ibanga elihlanganiswe isikhathi esifanayo.
Ukugijima noma ukuhamba okusheshayo kukuthola nje ngokushesha; ayishintshi i-mileage. Lokho lokhu kusitshela ukuthi umgijimi kanye nomuntu ohamba phambili ohamba ngesivinini esivamile ngamamayela amahlanu ngehora bazobili bafinyelele i-MET yesishiyagalombili.
Lokho okungafanele kuphakanyiswe ukuthi ukuhamba kancane ngamamayela amahlanu kuzoshisa amakholori afanayo njenge-sprinting ibanga elifanayo.
Kuningi kakhulu mayelana nokuthi imisipha yakho isetshenziswa kanjani ngokuphumelelayo. Isibonelo, ungashisa amakholori angaphezu kwamamayela uma usebenzisa ama- coursewalking amasu njengoba ehlanganisa imisipha eminingi kunokuhamba njalo. Ngokuphambene, ukuhamba kancane kushaya amakhilogremu ambalwa ngeyodwa uma uthanda ukulahlekelwa umxhwele futhi usebenzise imisipha embalwa njengoba izingalo, amahlombe, iziqhumane, nomhlane kungenawo kancane.
2. Udinga ukuphuza amanzi amaningi uma uhamba
Yiqiniso kuyilapho abaningi bethu bengaphuzi amanzi okwanele ngesikhathi sosuku, ukuhamba ngokweqile akuwona umqondo omuhle. Iziqondiso ezintsha zokuzivocavoca umzimba zihle kakhulu: uphuze uma usomile. Ukuphuza ngokweqile kubangela inkinga eyaziwa njenge hyponatremia, isimo lapho izinga likasawoti emzimbeni wakho liphansi kakhulu.
Ukuqinisekisa ukuthi u-hydrated kahle, landela amathiphu ambalwa alula :
- Phuza ingilazi yamanzi ende ngehora ngaphambi kokuhamba.
- Ngesikhathi uhamba, uphuze ngendebe yamanzi (ama-ounces ayisithupha kuya kwangu-8) njalo uhhafu ihora, noma ngaphezulu uma uzizwa ukomile.
- Uma uhlela ukuhamba amahora angaphezu kwama-amabili, thola isiphuzo sezemidlalo ukuze ususe amanye ama-salts wakho omzimba alahlekile (electrolytes). Phuza uma usomile.
- Ziqine ngokushesha ngaphambi nangemva kokuhamba okude. Uma uthola isisindo, wawuphuza ngokweqile. Uma ulahlekelwe isisindo, awuzange uphuze ngokwanele.
3. Izisindo ze-Arm and Ankle Phakamisa amandla akho
Ngenkathi kukhona iqiniso elithile elenza isisindo singashisa uketshezi oluthe xaxa lapho uhamba, ukugqoka izigqoko zempi, izicathulo zezinyosi noma izicathulo ezilinganiselwe kungaba yingozi uma uhamba ngamandla noma uhlanga . Cishe zonke izifo zomzimba zizoncoma ngokuqinile ngalokhu njengoba zandisa ingozi yokulimala, ngezinye izikhathi ezibucayi.
Kungani? Ukuhamba ngamandla kuhilela ukunyakaza okusheshayo, okudidiyelwe, ngokungafani nokuqeqeshwa kokuphikiswa lapho ukugxila kwakho kuqembu elilodwa lesisiphako ngesikhathi. Uma ulahlekelwa ukusebenzisana uma uhamba noma uqala ukukhathala, ungalokothi ulahlekelwe isinyathelo endaweni engalingani, uguqe amadolo noma izintambo njengoba ukhuphuka noma wehla emagqumeni, noma uhlombe amahlombe akho uma izingalo zakho ziphelile ngokuzumayo.
Ukuhamba kwe-Fitness kuyindlela eyodwa enhle uma ufuna ukungeza inselele ku-powerwalking yakho. Akugcini nje ukuzwakala umzimba wakho ongaphezulu, angasiza ekunciphiseni izinkinga ezinqulwini, emadolweni nasezintweni.
4. Ungayilungiselela iMarathon ezinyangeni ezintathu kuya kweziyi-6
Kuhle uma abantu benquma ukuzibekela imigomo yokuzikhandla. Yingakho abaningi banquma ukuqala ukuqeqeshwa kwe-marathon. Akugcini nje kuphela ukuthi ubanike umgomo wokukhonjiswa, ubanika usuku oluthile lokufinyelela ngalolo mgomo.
Nakuba kuyathandekayo, noma ubani ofuna ukugijima umdonsari uzodinga ukuqeqeshwa ngokuhlakanipha. Uma uhlala ngendlela yokuphila ngokweqile, konke ukuhamba emhlabeni kungase kungenele ukuba ufinyelele umgomo wakho ngokuphepha.
Ngaphambi kokuqeqeshwa kwe-marathon ngisho nokuqala, kuzodingeka uhlole ukuqina kwakho okuyisisekelo, ngokufanele ngomqeqeshi wempilo. Okungenani, kufanele usuvele uhamba ngamakhilomitha amathathu kuya kwangu-4 ngesikhathi esisodwa phakathi nesonto futhi amamayela ayisithupha kuya kwangu-8 ngezimpelasonto. Kufanele wenze njalo ngaphakathi kwezinga lakho lenhliziyo eliphakanyisiwe ngeminyaka yobudala, mhlawumbe ngaphakathi noma eduze nendawo yakho ye-aerobic.
Uma ungumqali ophelele, cwangcisa ukuqeqeshwa noma yikuphi kusukela ezinyangeni eziyisishiyagalolunye kuya kunyaka ngaphambi komncintiswano we-target. Uma usuvele ubeke ingqondo yakho eyodwa kodwa ube nezinyanga ezintathu kuya kweziyisithupha kuphela, faka umgomo wokwenza isigamu se-marathon esikhundleni salokho.
> Umthombo:
> Ukuhlonishwa, J .; I-Senechal, M .; Hrubeniuk, T. et al. "Ukuhamba Ukuzivocavoca Ukuzivocavoca Ngezinga Elilinganiselwe Kubantu Abadala: Ukubuyekezwa Okuhlelekile." Journal of Medicine Ezemidlalo . 2017; Isihloko se-ID 4641203.