Ukuhamba kwe-aerobic kungomunye okwanele futhi kufinyelele ngokwanele ukuletha isilinganiso senhliziyo yakho endaweni ye- aerobic yenhliziyo futhi ugcine khona imizuzu engu-30 kuya kwangu-50. Lokhu kuyinhliziyo ephezulu, phakathi kokulinganisela nokuqina okukhulu. Uzohamba ngokusheshisa kakhulu, ukuphefumula kanzima futhi ukuthuthumela.
Uzodinga ukubeka eceleni imizuzu engama-45 kuya ehoreni kulolu hambo ukuze ukwazi ukufaka ukufudumala, ukwelula, nokuhlanganisa.
Nini Ukwenza I-Aerobic Walk
Ungenza lokhu kuhamba kokuhamba nsuku zonke. Ngezinsuku eziphakathi, yenza ukuhamba kwezempilo noma ukuhamba okunamafutha noma ujabulele ukuqeqeshwa kwesisindo kunalokho. Lokhu kuvumela isikhathi somzimba ukuthi siphinde sigcwalise izitolo zayo zamandla futhi sibandakanye izinzuzo zokuzivocavoca.
Okudingayo
Ungenza lokhu ukuhamba ngaphandle noma ngaphakathi kwindlela yokuhamba ngezinyawo noma ithrekhi yokuhamba yangaphakathi. Uzofuna ukuthola inkambo lapho ungakwazi khona ukuhamba ngokushesha ngaphandle kokuphazamiseka okuningi kokuwela emigwaqweni, njll. Ukuze uhambe ngokushesha ukuhamba kwenhliziyo yakho endaweni ye-aerobic, uzodinga izicathulo zokugijima eziguquguqukayo. Uzofuna ukugqoka izingubo ezikunika inkululeko yokunyakaza futhi engakwazi ukuguquka. Ngenxa yokuthi uzothuthuka, uzodinga ukuthwala amanzi noma uthola yonke imizuzu engu-20 ukuze uzigcwalise.
Indlela Yokusebenza
- Qala ngezinga elilula lama-5-10 amaminithi.
- Misa futhi wenze isimiso esilula futhi sishintshashintshayo imizuzu emihlanu.
- Qhubeka, uhamba ngezinga eliletha isilinganiso senhliziyo yakho kufika ku-70-80% yesilinganiso senhliziyo yakho esiphezulu (MHR).
- Lena ijubane elisheshayo lapho uphefumula kanzima futhi uyakwazi ukukhuluma ngemisho emifushane.
- Hamba imizuzu engu-30-50 ngalelizinga.
- Kulula phansi imizuzu engu-5-10 ngezinga elilula.
- Qeda ngemaminithi ama-5 wokuthambekela komnene nokuzivumelanisa nezimo.
Izinzuzo
Lokhu kuhamba okuhambayo kuthuthukisa impilo yakho ye-aerobic ukuze ukwazi ukusebenzisana ngokwengeziwe nangesikhathi eside. Ukwandisa inombolo nobukhulu bemithwalo yegazi emisipha futhi yakha amandla akho emaphaphu.
Kulo mshini wokuzivocavoca, ama-50% wekhalori lakho elishisiwe ngamafutha, 1% amaprotheni futhi 50% ama-carbohydrates. Isigaba se-aerobic sokuzivocavoca kufanele sibe ngamaminithi angu-50 noma ngaphansi ukuvimbela ukwakheka kwe- lactic acid . Uma ufuna ukusebenza isikhathi esingaphezulu kwehora, kungcono ukunciphisa ijubane lakho kancane ekuhambeni kwakho konke.
Ukuthola Inhliziyo Yakho Linganisela Endaweni Ye-Aerobic Uma Uhamba
Uzodinga ukuhamba ngokusheshisa ukuphakamisa izinga lakho lenhliziyo kuze kube ngu-70% wezinga eliphezulu lenhliziyo. Sebenzisa amathiphu ethu okuhamba ngokusheshisa ukwenza ukuhamba kwakho kube namandla. Esikhathini sokunyathelisa, ukwandisa ukunyakaza kuzokuphakamisa izinga lakho lenhliziyo ukuze ukwazi ukuthola leyo nzuzo ngesivinini esisheshayo. Ngaphandle, ukuthola umzila onamagquma nezitebhisi kuyisisombululo esisodwa, nakuba izinga lakho lenhliziyo lingabuyela ekukhuphukeni. Ukwengeza izigxobo zokuhamba ngempilo kungaphakamisa izinga lenhliziyo yakho.
Uma usuvele ungumuntu ofanelekayo, ngeke ukwazi ukuthola isilinganiso senhliziyo yakho kuze kube ngu-70% wezinga eliphezulu lenhliziyo ngokuhamba. Ungase ufune ukungeza izikhathi zokugijima ekusebenzeni kwakho ukuhamba ukugcina izinga lakho lenhliziyo liphakeme.