Ukuthola Fit Nge-Walking Pace
Ingabe ukugawula izinyathelo ezingu-10,000 ngosuku , ukuhamba inja yakho, noma ukuhamba ngamandla emaminithi angu-30? Ungase uzwe usizi kubangani abacabanga ukuthi ukugijima kwabo kuphakeme kunokuhamba kwakho, noma lokho ukuzivocavoca kuhilela ukujuluka, ukugabuka nokuphefumula. Ake sibheke ukuthi ukuhamba kungukuzivocavoca kwangempela.
Ukuhamba Okumnyama Kuyinto Yokuzivocavoca Okumaphakathi Kakhulu
Ukuhamba ngesivinini esisheshayo okuphakamisa izinga lakho lenhliziyo endaweni elinganiselayo kakhulu kunconywa ngezinzuzo "zokuzivocavoca kwangempela" ohlelweni lwezinhliziyo nokunciphisa izingozi zempilo.
Ukuhamba okusheshayo yilapho okuphefumula kunzima kunokujwayelekile-ungakhuluma, kodwa awukwazi ukucula. Uma uthatha ukushayela kwakho, kufanele kube phakathi kwamaphesenti angu-50 no-70 wamaphesenti wezinga eliphezulu lenhliziyo yakho. Hamba okungenani imizuzu engu-10 kule ndawo ukuze ubale njengesikhashana sokuzivocavoca umzimba. Kumelwe uhlose imizuzu engama-30 yokuzivocavoca umzimba ngokulinganayo ngosuku, izinsuku ezinhlanu ngeviki, okungahle kuphulwe zibe yizifundo okungenani imizuzu eyi-10 ngesikhathi.
Zama umjikelezo wokuhamba okuhamba ngomzuzu wama-20 :
- Qala ngejubane elilula imizuzu eyodwa kuya kwemibili ukufudumala.
- Thatha ijubane ekwenzeni kwenhliziyo yakho eqondisiwe noma ukuhlolwa okubonakalayo imizuzu engu-20.
- Qeda ngomzuzu owodwa kuya kwemibili ngezinga elilula lokupholisa phansi.
2. Ukwakha Ukufaneleka Kwe-Aerobic Ngokuhamba Okumangalisayo
Ukuhamba kungukuzivocavoca kwangempela okungakha ukwakha imithi yakho ye- aerobic . Kuzodingeka uhambe ngokukhawuleza futhi ulethe izinga lokushaya kwenhliziyo yakho endaweni ye-aerobic ngamaphesenti angu-70 kuya kuma-80 wezinga eliphezulu lenhliziyo yakho ngomhlangano wamaminithi angu-30, okungenani izikhathi ezintathu kuya ezine ngesonto.
Lokhu kuphakathi kwezindawo ezilinganiselayo nezindawo ezinamandla kakhulu. Uzophefumula kakhulu. Uma usuvele uhambelane, ungadinga ukungeza amanye amagquma, ukunyathela kokuhamba ngezinyawo, noma ukuhamba kwesikhathi ukuze ufike kule ndawo ngokuhamba okuhambayo.
Zama ukuhamba okuhamba phambili kwe - aerobic:
- Qala ngezinga elilula imizuzu emihlanu.
- Qhubeka, uhamba ngezinga eliletha isilinganiso senhliziyo yakho endaweni yakho eqondisiwe. Lena ijubane elisheshayo lapho uphefumula kanzima futhi uyakwazi ukukhuluma ngemisho emifushane.
- Hamba imizuzu engu-30 ukuya kwangu-50 ngalelizinga.
- Yehlisa imizuzu emihlanu ngezinga elilula.
3. Ukuhamba njengokuzivocavoca kwe-Weight Control
Iqiniso mayelana nanoma yisiphi isenzo sokulawula isisindo ukuthi singasiza ukugcina amakhilogremu engeziwe, kodwa ukulawula lokho okudlayo kuyoba nomthelela omkhulu. I-CDC incoma okungenani imizuzu eyi-150 ngesonto ngokusebenza okulinganiselayo kwe-aerobic noma imizuzu engama-75 yomsebenzi omkhulu wokuzikhandla we-aerobic wokuphathwa kwesisindo. Kodwa ngokuhlakanipha basho ukuthi udinga ukunciphisa amakholori akho.
Awukwazi ukuphuma noma ukuhambisa lokho okungena emlonyeni wakho. Umsebenzi we-Aerobic wesikhathi esanele (imizuzu engu-45 yokuhamba ngokushesha) kuzokhuthaza umzimba wakho ukuthi ushise amafutha agcinwe . Kodwa uma udla ngokwanele ukuthi esikhundleni salowo mafutha agcinwe, ngeke ubone ushintsho. Ukuhamba okusheshayo, ukugijima ngokushesha, ukuhamba ngebhayisikili-ukuvivinya umzimba ngeke kuholele ekutheni ulahlekelwe isisindo uma ungalawuli ukudla kwakho. Lokho kusho ukuthi isifundo esisodwa esikhulu eBrithani sathola ukuthi abesifazane ababika ukuthi bahamba ngokuzikhandla ngenxa yokuzivocavoca babencane kakhulu kunabesifazane ababenokuzivocavoca noma imidlalo.
Zama lokhu kuhamba okuhamba ngamafutha okushisa :
- Qala ngezinga elilula lokulinganisa imizuzu engu-10. Lokhu kushisa ushukela wegazi ogcinwe ne-glycogen futhi utshela umzimba ukuba ulungele ukushisa amafutha.
- Thatha ijubane bese uhamba imizuzu engama-30 kuya kwangu-60 ngesivinini esenza isilinganiso senhliziyo yakho sibe ngamaphesenti angu-60 kuya kumaphesenti angu-70 esilinganiso senhliziyo yakho esiphezulu.
- Kulula phansi imizuzu emihlanu kuya kwezingu-10 ngezinga elilula.
4. Izinzuzo ze-Easy-Intensity Walking
Ukuhamba inja noma ukuhamba ngesivinini esilula kusebenza imisipha yakho namalungu. Lokhu kunenzuzo ikakhulukazi uma ukhuluphele ngokweqile noma usengozini ye-arthritis. Ukuhamba ngezinga elilula kunciphisa lo mthwalo emajoyini amadolo ngamaphesenti angu-25 empeleni ukuvutha amakholori ambalwa ngaphezu kweyhilomitha ngaphezu kokuhamba ngokushesha.
Nakuba ingenayo izinzuzo zempilo yenhliziyo yokuhamba okusheshayo, kuyisiqalo esihle sokufaka umsebenzi usuku lonke. I-CDC ithi futhi kukhona ubufakazi bokuthi ukuzivocavoca okulula kulula kunezinzuzo zokuthuthukisa impilo yakho yengqondo kanye nemizwelo , ebuye ikhuliswe ngokuzivocavoca ngamandla.
5. Umsebenzi ophansi we-Intensity uqeda ukuhlala isikhathi sokunciphisa izingozi zempilo
Abacwaningi bathola ukuthi ukuhlala noma ukumane imizuzu engaphezu kwengu-30 ngesikhathi kungakhulisa izingozi zakho zezempilo , ngisho noma usebenza ngokugcwele ngesikhathi esithile ngosuku. Ukuhamba cishe imizuzu eyodwa kuya kwemibili yonke isigamu sehora noma ihora kuye kwaboniswa ukuthi kuyadingeka ukunciphisa lezi zingozi zezempilo. Ukuvuka nokujikeleza ihhovisi noma indlu kungasindisa impilo yakho. Ucwaningo olulodwa lwathola ukuthi lezi zikhathi ezincane zokuhamba ezilula zithuthukisa ukulawulwa kwe-glucose nokuphendula kwe-insulin. Inombolo ekhulayo yamaqembu omzimba anezixwayiso ezingasebenzi zokukukhumbuza uma sekuyisikhathi sokuvuka nokuhamba.
6. Indlela 10 Izinyathelo Ngosuku Ebonisa Ukuzivocavoca
Uma umlutha kumzila wakho wokuzivocavoca futhi wenze umzamo wokufinyelela izinyathelo ezingu-10 000 ngosuku, izindaba ezinhle ukuthi ngokuvamile kusho ukuthi uye wenza umsebenzi wokusebenza phakathi nosuku. Kunzima kubantu abaningi ukuthi bangene ezinyathelweni ezingaphezu kuka-6,000 kuphela emsebenzini wansuku zonke. Kodwa-ke, ungangena izinyathelo ezingu-10,000 ngezinga elilula, futhi ngeke likwazi ukuvivinya umzimba.
Abaculi abaningi abanempilo, njengoFitbit , bahlaziye izinyathelo zakho bese beqopha labo abasebenzisa i- aerobic noma basebenzise izinyathelo ezenziwa ngezinga abazibhekayo ngokushesha ukuze bakwazi ukufaneleka. Uma ufuna ukuqinisekisa ukuthi uthola "ukuzivocavoca kwangempela," bheka leyo nombolo kanye nesilinganiso sesilinganiso.
Ngezansi Ukuhamba Njengokuzivocavoca Kwemvelo
Ukuhamba ngumsebenzi womzimba kunoma yiliphi ijubane eliyithokozelayo, ukusuka ekuhambeni kancane ngokuhamba ngesivinini esisheshayo. Impendulo kubangane bakho bempilo yokuzivocavoca ukuthi ukuhamba okusheshayo kuyindlela yokuzivocavoca kweqiniso, nayo yonke imiphumela ye-aerobic yokuzivocavoca komzimba yezinye izivivinyo zokuzivocavoca. Uma behamba ngebhayisikili, ukugijima esitokisini, noma ukusebenzisa umqeqeshi we-elliptical, ukuhamba kwakho okusheshayo kukunikeza izinzuzo ezifanayo ngesilinganiso senhliziyo efanayo noma umzamo.
Lokho kusho, kufanele ulinganisele ukuhamba neminye imisebenzi yomzimba. Udinga ukuqeqeshwa kwamandla ukwakha nokugcina imisipha. Ukuhamba ngebhayisikili kuyinzuzo kakhulu kubahambahamba njengoba kusebenza imisipha yomlenze ehlukile. Kuhle ukuhlanganyela emisebenzini ehlukahlukene, ngakho wonke amaqembu omzimba wakho aphikisana futhi aqiniswe. Qhubeka uhamba, kodwa ube nohlelo lokuvivinya umzimba olinganiselayo.
> Imithombo:
> Bailey DP, i-Locke CD. Ukuqeda ukuhlala isikhathi eside ngokuhamba ngokukhanya kuhamba ngcono i-postprandial glycemia, kodwa ukwephula ukuhlala nokuma akusho. J Sci Med Sport . 2014. pii: S1440-2440 (14) 00051-6. i-doi: 10.1016 / j.jsams.2014.03.008.
> Garber CE, uBlissmer B, Deschenes MR, et al. Ukulinganisa kanye nekhwalithi yokuzivocavoca ekuthuthukiseni nasekulondolozeni i-Cardiorespiratory, i-Musculoskeletal, ne-Neuromotor Fitness kubonakala sengathi i-Healthy Adult. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (7): 1334-1359. i-doi: 10.1249 / mss.0b013e318213fefb.
> Ukulinganisa Ukusebenza Komzimba Ukuqina. I-CDC Izikhungo Zokulawulwa Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.
> I-Tudor-Locke C. Izinyathelo Zokuthuthukisa Impilo Yenhliziyo Yomzimba: Zingaki Izinyathelo Ezithathayo Ukuthola Impilo Ehle Futhi Siqiniseka Kangakanani Kule Nombolo? Umculu we-Curr Risk Rep. 2010; 4: 271-276 INGABE 10.1007 / s12170-010-0109-5
> Izinzuzo zomsebenzi womzimba. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.