Ukuhamba kungumsebenzi omuhle kakhulu wokushisa amafutha. Nakuba noma yikuphi ukuvivinya umzimba kungashisa ama-kilojoule, ukuhamba okusheshayo imizuzu engu-45 kukhuthaza umzimba ukuthi ungene emanzini amaningi futhi ushise amanoni agcinwe. Abahambahamba bangakwazi ukufeza lokhu kusetshenziselwa umzimba okusebenzisa amafutha amaningi njengamafutha.
I-Fat Burning Zone
Indawo egcwele amafutha ifinyelelwa lapho usebenzise ngokujulile lapho izinga lakho lenhliziyo lingama-60 kuya kwangu-70 wamaphesenti wezinga eliphezulu lenhliziyo yakho .
Kule ndawo yokuzivocavoca, amaphesenti angama-85 ama-calories akho ashisa amafutha, ama-5 amaphesenti angama-protein kanti amaphesenti angu-10 angama-carbohydrate.
Uhla lokushaya kwenhliziyo lendawo luhlukahluka ngobudala bakho. Ungasebenzisa leli shidi lezinkathi zokushaya kwenhliziyo ngeminyaka ukuthola izinombolo ezifanele. Ungathatha isisindo sakho ngenkathi usebenzisa umzimba ukuhlola isilinganiso senhliziyo yakho. Kukhona nezinhlelo zokusebenza zezinga lokushaya kwenhliziyo yefoni yakho kanye nezigameko zokuphenya ezakhiwe kumaqembu amaningi wokuzivocavoca kanye nama-smartwatches.
Amafutha okushisa amafutha angatholakala ngokuhamba okusheshayo kokuhamba. Kule ndawo, uzobe uphefumula kakhulu, uzizwe ukhula ngamandla, futhi mhlawumbe uphuthumele, kodwa usakwazi ukuqhuba ingxoxo. Uma uthola isilinganiso senhliziyo sakho sisengaphansi kwamaphesenti angu-60 esiphezulu sakho, sebenzisa lezi zeluleko zokuhamba ngokushesha .
Kude Kuhamba Kangakanani Ukushisa Kwe-Fat?
Udinga okungenani imizuzu engu-45 yokuhamba endaweni egcwele amafutha ukuze umzimba ushise amafutha agcinwe.
Ukuhamba amaminithi engeziwe kuzoshisa amafutha amaningi agcinwe.
Umsebenzi wokuhamba wokushisa we-Fat Burning
- Qala ngomkhonto wokufudumala wamaminithi angu-10 ngezinga elilula. Lokhu kususa ushukela wegazi ogcinwe namandla we-glycogen emisipha.
- Thatha ijubane endaweni egcwele ukushisa kwenhliziyo yesilinganiso samaphesenti angu-60 kuya ku-70 esiphezulu sakho.
- Qhubeka ukuhamba endaweni yokushisa fat ngamahora angu-30-50 noma ngaphezulu.
- Qeda ngemaminithi amahlanu kuya kwangu-10 ngezinga elilula lokupholisa phansi.
- Umsebenzi wokuhamba ogwadule : Bheka amathiphu amaningi namasu wokujabulela ukuhamba okuhamba ngamafutha.
Nini Ukwenza I-Fat-Burning Walk
Uma ujabulela ukuhamba ngamafutha ezinsukwini eziyisihlanu noma ngaphezulu ngesonto, uzothola inani lokuzivocavoca okunconywe ukunciphisa izingozi zempilo. Indawo evuthayo enamafutha igcwele indawo yokuzivocavoca ngamandla. Ungakwazi ukuhamba ngezinsuku zokuhamba ngamafutha noma uwenze ngokunye ngezinsuku zokuqeqeshwa kakhulu.
Uma ufuna ukulahlekelwa amafutha omzimba , kufanele usebenze ngokushisa amafutha izinsuku eziningi zesonto. Abahambahamba abaqeqeshelwa umcimbi obanga ibanga njengemarathon noma i-marathon kufanele bahambe ngezinga elikuyo endaweni egcwele amafutha ngosuku lwabo olude lokuqeqesha ibanga ngesonto ngalinye.
Ingabe Ukuhamba Ngcono Kokuvutha Kwe-Fat Kunokuzivocavoca Okuphakeme?
Ukuzivocavoca okuphezulu akushisi amafutha amaningi njengamandla okuzivocavoca, kepha amakhilogremu alinganiselwa ku-worksout angasiza labo abafuna ukunciphisa umzimba. Ukuhamba kungumzimba omkhulu we-aerobic wokuzivocavoca abantu abadala abanempilo kakhulu abangenza ngaphandle kwemishini noma ukuqeqeshwa okukhethekile, kodwa akuyona yedwa kuphela.
Ukuzivocavoca okungcono kakhulu kokushisa amafutha yilokho okuthakazelisayo nokukwenza nsuku zonke.
Ezinye izinto zokuzivocavoca ngamandla zihlanganisa ukugibela ibhayisikili endaweni yezinga, ukuvivinya amanzi, ukugijima okulula, umqeqeshi we-elliptical , ukudansa kwebhola, ukulima, kanye ne-tennis kabili. Ungaxubha umsebenzi wakho wokuzivocavoca futhi ujabulele noma iyiphi yalezi zenzo. Ungayinselela umzimba wakho ngezindlela ezintsha bese ulinganisela ukuthuthukiswa kwemisipha ngokwenza imisebenzi ehlukahlukene yemvelo ehlukahlukene.
Amathuluzi we-Fat Burning
- Izindleko zezindleko ze-Heart : Ukuze uqiniseke ukuthi ubonisa amandla okulinganisela, kuwukuhlakanipha ukuthatha impumputhe yakho njengesheke. Ungathatha ukushayela kwakho ngesandla futhi usebenzise noma yikuphi ukubuka okubonisa imizuzwana ukuze ubale ukushayela kwakho, kodwa umlindo wokushaya kwenhliziyo unganikeza ukufundwa okunembile ngokuqhubekayo.
- Izikebhe zokuhamba: Ukuhamba kahle ngesikhathi esisheshayo futhi unciphise ingozi yokulimala, ulungele izicathulo zokuhamba ezihamba kahle endaweni esitolo esicathule kakhulu esitolo sakho.
- Indlela Yokuhamba Ngokushesha : Funda ukuthi ungasebenzisa kanjani isinyathelo sokunene nesandla sonya ukuze uhambe ngokusheshisa futhi ukhulise izinga lakho lenhliziyo.
Izwi elivela
Isinyathelo sokuqala ekutsheni amafutha ashisa kuvele nje ukuhamba. Sebenzisa isimiso sokuhamba sokuqalisa esheshayo sokwakha isikhathi sakho sokuhamba, amasu, kanye nesivinini uma ungakaze uhambe ngokushelela imizuzu engu-30 noma ngaphezulu. Ukuthatha kalula okokuqala futhi ukusebenza ngokusekelwe kalula kungakuthola emgomweni wakho.
> Umthombo:
> I-Carey DG. "Ukuqhathanisa umehluko emkhakheni we-" fat burning "kanye ne-aerobic zone: izinkinga zokuqeqesha." J Strength Cond Res. 2009 Okthoba; 23 (7): 2090-5.