Impendulo ixhomeke kakhulu emigomweni yakho. Ukuze izivivinya ezithuthukisiwe noma izakhi zomzimba zifuna ukuthola inqwaba yemisipha ngenkathi ilahlekelwa amafutha amaningi , lezo zinhloso zivame ukungqubuzana. Ukwakhiwa kwemisipha kudinga ukudla amakholori amaningi kunokushisa ngenkathi ulahlekelwa amafutha kudinga ukudla amakholori ambalwa kunokushisa. Lapho ulahlekelwa amafutha, imisipha yakho ayitholi uphethiloli abayidingayo ukuze sikhule.
Kodwa-ke, isilinganiso sokuzivocavoca esidinga ukuthuthukisa ukubunjwa komzimba singalahlekelwa amafutha ngenkathi kuthuthukiswa izicubu zomzimba ezinomzimba ngokuhamba kwesikhathi kanye nabaqalekisi bayoba nezinzuzo ezinkulu kunazo zonke kokulahlekelwa kwamafutha nokuzuza kwemisipha. Eqinisweni, ucwaningo olulodwa lwathola ukuthi abesifazane abalandela uhlelo lwe- cardio namandla kulezi zinyanga ezingu-6 balahlekelwa ngamaphesenti angu-10 amafutha omzimba ngenkathi banda imisipha yabo cishe ngamaphesenti angu-2.2, kuyilapho esinye isifundo sibonisa ukuthi amadoda athola ukuthuthukiswa okufanayo ngemva kokulandela isonto eli-16 Uhlelo lokuqeqesha amandla. Lokhu kubonisa ukuthi abaqalayo baphendula ngokushesha futhi ngokuphumelelayo ukuze baqinise amandla nokuqeqeshwa kwe- cardio .
Isihluthulelo ukugcina ibhalansi kokubili ukuqeqeshwa kwe-cardio nokuqina, kungakhathaliseki ukuthi uyisiqalo noma umqeqeshi owaziwa kakhulu. Ukwenza yonke i-cardio ngaphandle kokuqeqeshwa kwamandla kunganciphisa umzimba wakho we-muscle ngenkathi wenza ukuqeqeshwa kwamandla kuphela ngaphandle kwe-cardio kungalimaza ukulahlekelwa kwamafutha akho. Uma usesimweni esinjalo (isb., I-marathoner noma umakhi womzimba), imigomo yakho kanye nendlela yokuqeqesha ingahluka.
Kodwa-ke, ukuvivinya umzimba, ukulinganisela phakathi kokubili kuyindlela engcono kakhulu yokwandisa ukulahlekelwa kwamafutha ngenkathi ugcina umthamo wesisindo.
Funda kabanzi mayelana nokwakhiwa kwemisipha nokulahlekelwa kwamafutha .
Imithombo:
Layman, uDonald K., et al. (2005). Iprotheyini yezokudla nokuzivocavoca kunemiphumela eyenezela ekubunjweni komzimba ngesikhathi sokulahlekelwa kwesisindo kubesifazane abadala. I-American Society for Nutritional Sciences J. Nutr. 135: 1903-1910, ngo-Agasti.
Ingabe ulahlekelwa isisindo kanye namafutha? . Amaqiniso Ngokwenza Ukufaneleka. Ibuyiselwe ngo-Mashi 6, 2006, kusukela ku-http: //www.thefactsaboutfitness.com/news/exerpro.htm
Nindl B, Harman E, Marx J, et al. Ukwakhiwa komzimba wesifunda kuguqula abesifazane emva kwezinyanga ezingu-6 zokuqeqeshwa ngokomzimba ngezikhathi ezithile. J Appl Physiol. 2000 Jun; 88 (6): 2251-9.
U-Treuth M, u-Ryan A, u-Pratley R, et al. Imiphumela yokuqeqeshwa kwamandla ekubunjweni komzimba wonke nesifunda kumadoda amadala. J Appl Physiol. 1994 Aug; 77 (2): 614-20.