Ingabe uthanda ukugijima ukuze ulahlekelwe isisindo? Ukugijima kuyindlela enhle yokushisa amakholori. Kodwa ukugijima kungashisa amakholori ambalwa kunalokho ucabanga. Thola ukulinganisela okuhle ukuthi mangaki amakhalori oshisayo osebenzayo nokuthi mangaki amakholori owashisayo egijima ekukhuphukeni ngaphambi kokuba uhambe kulowo mkhosi wokugubha emva kokugijima noma ukudla.
Ama-calories avuliwe ukugijima
Ngokusho kweMelika Council on Exercise (ACE), umuntu oyisigidi esingu-150 uyashisa amakholori angaphansi kuka-700 ngehora ngenkathi ehamba ngamamayela angu-6 ngehora ebusweni bomhlaba.
Lokhu kungasho ukuthi ugijima ngehora leshumi ngomzuzu ngamunye.
Kodwa kubalulekile ukukhumbula ukuthi inombolo iyingqikithi evamile. Inani eliqondile lama-kilojoule owatshisa ngenkathi ligijima lizoxhomekeka ezinhlobonhlobo ezimbalwa ezifana nobukhulu bomzimba wakho, izinga lakho lokuzivocavoca, kanye nezimo ezihambayo. Uzothola isilinganiso esihle ngokusebenzisa i-ACE Physical Activity Calculator. Bese ulungise inombolo yakho ngokuvumelana nalezi zinguquko:
- Nciphisa inani lamakorikhi uma ugijima ku-treadmill
- Ukwandisa inani lamakhalori uma ugijima ukhuphuka noma endaweni engaphephile.
- Nciphisa inani lamakhalori uma uhamba phansi
- Ukwandisa inani lamakorikhi uma ungesiye umgijimi ovamile
Ukushisa ama-khalori amaningi ngenkathi ugijimela, cabanga ukuphonsa ngezikhathi ezimbalwa eziphakeme kakhulu . Jog ngezinga elilinganiselwe lika-3-4 amaminithi, bese u-sprint ngomzuzu owodwa. Phinda ukulandelana izikhathi ezingu-4-6 ukuze usebenze ngokuphumelelayo kokulahlekelwa kwesisindo .
Ukugijima kwe-Uphill-Calories Kubuliwe
Inani lamakholori owashisayo ngenkathi ligijima ekukhuphukeni lizoxhomeka eziningana zezici, kuhlanganise ijubane, isisindo somzimba futhi okubaluleke kakhulu izinga lokunciphisa. Ukugijima kancane kancane kuzothatha amakhilogremu ambalwa kunokuba uphuthukise izinga eliphansi. Ngenxa yalesi sizathu, kunzima ukunikeza inani eliqondile lama-calories elishisayo egijima ekukhuphukeni.
Kodwa kunezinye izindlela zokulinganisa. Uma usebenzisa i-treadmill ebala izindleko zamandla, kungenzeka ukuthi inani lekhalori linikeziwe linembile ngokunembile. Ungase uqaphele umehluko wephesenti ekusebenzeni ibanga elingu-0% nasendleleni eqinile (10-12%) ukuze usebenzise njengomhlahlandlela wokwanda kwamaphesenti amakholori okungenzeka uma ugijima ngaphandle.
Ungase futhi usebenzise omunye umsebenzi omkhulu njengesiqondiso. Ukwengeza ukuzithoba emsebenzini wakho kufana nokwengeza ijubane. Ngakho ungakwazi ukulinganisa ukuthi ukugijima kokukhuphuka kuyashisa ngama-khalori afanayo njengokusebenza ngokushesha. Isibonelo, umgijimi wamaphilenti angu-150 odwetshiwe mayelana nokushisa ama-calories angu-1095 amahora angamahora angama-700 ukuthi uzogijima ngokuhamba kwesikhathi.
Kunambalwa wokubala oku-intanethi angakwazi ukubala inani lamakhalori alishisiwe egijima ekukhuphukeni. Bangase bakunike inombolo engcono, kodwa usadingeka ukuba uthathe okusanhlamvu kasawoti. I-calculators idinga wena ukuba ufake ibanga eliqondile legquma lapho uqeqesha khona; iningi labagijimi abaningi abakwazi ukukwazi.
Indlela Yokuqala Ukugijima Ukuhamba
Kungakhathaliseki ukuthi ugijima ngaphandle noma ugijimela endlini endlini yokuhamba, uzothola izinzuzo ekusebenzeni (noma ukuhamba) ekukhuphukeni. UMikhaela Raagas ungumqeqeshi we-Master Trainer noMnyango wezeMfundo noQeqesho weTechnogym.
I-Technogym yenza imishini eminingi yokuzivocavoca, kuhlanganise ne-SKILLRUN isiteji sokubhala esisebenzisa ubuchwepheshe ukuze ukwazi ukuhlanganisa ukuqeqeshwa kwe-cardio nokuqeqesha amandla ngesikhathi sokusebenza.
"Ukuhlanganisa amagquma nokukhuphuka okugijimela esimweni sokuqeqesha kuyindlela ephumelelayo yabagijimi ukuthuthukisa inqubo yabo futhi babone imiphumela ngesivinini esiphuthumayo, ngoba bayakwazi ukushisa ama-khalori amaningi ngaphandle kokwanda okwenziwe umzamo, njengoba kudinga kokubili amakhono okuqeqeshwa kwe-cardio namandla . "
Uthi ukugijima kwi-stroller inikeza izinzuzo eziyingqayizivele njengekhono lokugcina izibalo zokusebenza, ukuqeqesha unyaka wonke, futhi ukugijima ngaphandle kwezithiyo zomgwaqo noma isimo sezulu esingahle.
Uyanezela ukuthi ukufaka kancane kancane ukugxila ekusebenzeni kwakho kwe-treadmill kuyindlela ehlakaniphile yokufunda ukugibela ukukhuphuka ukuze ukwazi ngokuphephile ukuguqula amakhono akho ngaphandle.
Izwi elivela
Ukugijima kuyindlela enhle yokushisa amakholori namafutha. Kodwa uma umgomo wakho ukulahlekelwa isisindo, khumbula ukuthi abagijimi basadingeka nokwandisa ukulinganisela kwamandla abo ukuze balahlekelwe isisindo futhi bahlale befanelekile. Uzothola amathiphu amaningi amaningi asebenzayo , ama-workout nama-training training ku-Fit. Sebenzisa lezi zinsiza ukuze udale uhlelo olukusebenzela, bese uthatha izinyathelo zokuhlela nokuthuthukisa ukudla kwakho ukuze uthole amandla owadinga ngaphandle kokudla okuningi.