Izifinyezo ezifushane, eziphakeme kakhulu zishisa ama-calories amaningi
Uma kuziwa kwikhalori evuthayo ngesikhathi sokuzivocavoca, ucwaningo lubonisa ukuthi ukuqeqeshwa kwe-HIIT (ukusebenza okufishane, okuphakanyisiwe kwesikhathi sokuvala) kushisa amakholori amaningi kunokusebenza okude, okuphansi kokusebenza kwe-aerobic. Ngokusho kwe-American College of Sports Medicine, akukhona nje kuphela ukuthi ama-calories amaningi atshiswa ngokufingqiwe, okunamandla kakhulu okuvivinya umzimba , kepha ukuthuthukiswa kwemizwa yomsindo kwenzeka ngokushesha ngokuthile okulula njengokusebenza kwe -Second-Sprint kunokusebenza ngokuzivocavoca isikhathi eside.
Isibonelo, umuntu oyisigidi esingu-154 ogijima ngesivinini se-8 mph uvutha amakholori angu-320 emaminithini angu-20. Lowo muntu, ohamba nge-3 mph ngehora, ubutha amakholori angu-235.
Kuyini Ukuqeqeshwa Kwesikhashana?
Ukuqeqeshwa kwesikhashana kuhlanganisa ukuhamba okusheshayo, okuphakeme kakhulu okusheshayo (kusuka kumasekhondi ayishumi ukuya emaminithini amathathu) ngezinyathelo eziphuthumayo, zokutakula, eziphindaphindiwe ngesikhathi sokuqeqeshwa okulodwa. Ukuqeqeshwa kwesikhashana kungavamile futhi kungakhiwa noma kuqondile futhi kuhlelwe.
Nakuba okuncane kakhulu, ukusebenza okunamandla kakhulu kwakha ukuqina komzimba ngenkathi kuvutha amakholori amaningi, akulungile wonke umuntu. Akunconywa ukuba asebenze ngemisebenzi ye-novice ngoba angabangela ukulimala kubantu abangakulungele izidingo zomzimba zalolu hlobo lokuzivocavoca. Futhi kunzima ukulondoloza futhi kufanele kusetshenziswe kancane. Ngisho nomdlali ofanele kakhulu kufanele ahluke ekusebenzeni kwakhe futhi abe nezinsuku ezindala nezinyathelo zokukhuthazela nokwelula.
Okokugcina, uma usebenza ngamandla kakhulu, uzokhathala ngokushesha futhi uphoqeleke ukuba ume emva kwemizuzu engaba ngu-20. Uma uhamba kancane, cishe uzokwazi ukuqhubeka usebenzise amahora amaningana.
Indlela Yokwakha Imizila Yokuqeqeshwa Ukuqeqeshwa Kwesikhashana
Uma usuvele uzivocavoca njalo futhi uthuthuka ekusebenzeni kwakho kokuzivocavoca, ungase ufune ukuzama ukusebenza okufishane, okunamandla kakhulu ukuthuthukisa ikhalori yakho evuthayo.
Kodwa-ke, uma usuqala uhlelo lokuzivocavoca, ukuqhubekela kancane kancane nokuqhubekayo kokuvivinya umzimba okude futhi okuncane cishe kuyindlela engcono.
Uhlobo lokuzivocavoca oyikhethile luxhomeke emgomweni wakho wokugcina. Uma uqeqesha ukuzintaba noma ukukhwabanisa, kungcono uhlele ezinye izinsuku ezide, ezizinzile zokuhamba. Uma ufuna ukulahlekelwa ama- pounds amaholide asanda kutholakala, vumela ukuzama ukusebenza okukhulu kakhulu.
Khumbula ukuthi uma unemigomo ethile yokuqeqesha kufanele uhambisane nemigomo yokubeka isimo futhi ulandele uhlelo olufanele lokuqeqesha imidlalo yakho.
Kunconywa ukuba ubone udokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca uma usukhulile kuneminyaka engama-40 futhi ungakaze usebenzise umzimba, ukubhema, ukweqa ngokweqile noma ube nesimo sempilo esingapheli.