Isikhathi sokuzivocavoca isikhathi ngosuku nangesonto kungaba yinto ebaluleke kakhulu
Kungaba nzima ukuthola isikhathi esanele sokufundela isikhathi eside ngaphandle noma ku-treadmill. Ungase uzibuze ukuthi ukuthatha ukuhamba ngomzuzu omncane wamaminithi angu-15 kukukwenza yini okuhle, ikakhulukazi ukulahlekelwa isisindo. Uma uthatha izinyawo ezimbili noma ezine ngosuku olufaka imizuzu engama-30 kuya ku-60, ingabe kufana nokuthatha ukuhamba okude?
Ukuhamba imizuzu engu-15, izikhathi ezine ngosuku kushisa amakholori amaningi njengoba uhamba kancane kancane ihora.
Kungase kube nezinzuzo zokuzihlanganisa ekuhambeni olude olude, kodwa kudingeka ulinganise ukuthi yini oyithandayo ukwenza nokuthi yini ehambisana nesimiso sakho.
I-American Heart Association kanye ne-US Centers for Disease Control zithi ku- guide yabo yokusebenzisa abantu abadala abaphilile ukuthi kufanele uthole imizuzu engu-30 yokuzivocavoca ngokweqile , njengokuhamba okusheshayo , izinsuku ezinhlanu ngeviki, noma amaminithi angu-150 asakazeke phezu isonto. Ukuze ugcine isisindo, basho ukuthi kungadingeka uqoqe ngisho nokuvivinya umzimba isikhathi esingaphezu kwesonto. Kodwa bathi futhi isikhathi sakho sokuzivocavoca singase siphule sibe yizicathulo ezimbili zokuzivocavoca ezinemizuzu engu-10 kuya kwezingu-15 futhi akukho mshini wokuthi udinga ukuthi ube nemaminithi angu-30 noma ngaphezulu ngesikhathi.
Izinzuzo Zokuhamba Ngama-45 Amaminithi Wokulahlekelwa Isisindo
Ngemuva kokuhamba kancane imizuzu engaba ngu-45, umzimba wakho ushise ushukela okhona (glycogen) owugcine. Manje kudinga ukuqala ukushisa amafutha.
Ukuhamba kuyindlela enhle yokuguqula umzimba ekushiseni amafutha agciniwe. Uma uhamba imizuzu engama-30 noma ngaphansi, usalokhu uvutha amakholori , kodwa yiwo ama-kilojoule alondoloziwe (glycogen) kunokuba afakwe emanzini agcinwe.
Ingabe Ukuhamba Amaminithi 15 Kukusiza Ukulahlekelwa Isisindo?
Uma uhamba imizuzu engu-15 ngesikhathi esisodwa, umzimba wakho usatshise amakholori ukuthi awungeke ushise.
Uma usekudla okuphansi kwekhalori, umzimba wakho usazobe uvutha amafutha ngoba awunayo i-khalori eyanele ukuze udlule ngosuku. Kodwa kungase kube nenzuzo encane uma ukuhamba kwakho kuhlanganiswa ngakho-ke babe nemaminithi angu-45 noma ngaphezulu-ungashisa amafutha amaningi ngosuku ngalunye. Umzimba wakho usekela i- glycogen eshisa noma ngama-calories owudlayo noma ngokuphula amanye amafutha agciniwe. Uma udla amakholori amaningi kunokuba umzimba wakho udinga , uyagcina futhi futhi njengamafutha. Ukudla nokuzivocavoca kokubili kuyisihluthulelo sokulahlekelwa isisindo .
Izifundo zibuke emiphumeleni yokuhamba ekunciphiseni i-trigylcerides engaba yingozi egazini lakho ngemva kokudla. Ukuhamba ngezinkathi eziningana ezimbalwa ezangeze kumaminithi angu-30 ngosuku kuboniswe ukuthi kuphumelela njengokuthatha enye inyawo ende.
Izinyathelo ngeSuku Inani leMpilo nokuPhathwa kwesisindo
Ukuhamba ngomzuzu-15 ngesikhathi esisheshayo kuyoba izinyathelo ezingaba ngu-2,000. Ucwaningo lwe-Pedometer luye lwabonisa ukuthi abantu abangezela izinyathelo eziningi kulo lonke usuku banamathuba amaningi okuba ngokweqile futhi baye bancipha ingozi yesifo senhliziyo, isifo, isifo sikashukela sohlobo lwesibili, nokuningi.
Abaningi bezingqinamba zokufaneleka basebenzisa izinyathelo ezingu-10,000 njengomgomo ozenzakalelayo. Ukuhamba ngezinyathelo ezine-imizuzu engu-15 kunezela izinyathelo ezingu-8,000 ngosuku lwakho, okuhlangene nazo zonke izinyathelo zakho zansuku zonke kukunika izinyathelo ezingu-10,000 ngosuku oluphakanyiswa ukulahlekelwa isisindo .
Ukujabulela Ukuhamba Kwakho KuPhambili Kakhulu
Uma uthola kunzima ukubeka eceleni ihora ngosuku lokuhamba, kodwa ungasebenza ngezinyawo eziyi-15, bese ugxila emigqeni engu-15. Isihluthulelo sokuqina sifinyelela into oyithandayo ukwenza, kunokuba wesabe noma uzizwe sengathi uyinto ecindezelayo. Uma usungule umkhuba wokuhamba ngomzuzu-15, bheka usuku noma amabili ngesonto ungahamba isikhathi eside.
Yenza okungcono kakhulu ukuhamba kwakho kwamaminithi angu-15 ngokusebenzisa izindlela ezinhle zokuhamba nokuhamba. Emva kokufudumala kwamaminithi ambalwa ngeso elilula, usheshe usheshe ukuhamba lapho uphefumula khona.
Sebenzisa okuningi ukuhamba kwakho kule ndawo okulinganiselayo ukuze uthole izinzuzo eziningi zokushisa ama-calorie futhi wenze okuhle empilweni yakho.
Imithombo:
> Ukuqala ngomsebenzi wokwenza umsebenzi wesisindo esinempilo. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html
> Murphy MH, Blair SN, Murtagh EM. Ukuqoqwa kokuzivocavoca okuqhubekayo kweNzuzo yezeMpilo. Imithi yezemidlalo . 2009; 39 (1): 29-43. i-doi: 10.2165 / 00007256-200939010-00003.
> Tudor-Locke C, Schuna JM, Han H, et al. Isenzo esisekelwe esitelekeni sokusebenza komzimba kanye neengozi ze-cardiometabolic. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . September 2016: 1. i-doi: 10.1249 / mss.0000000000001100.