Ukuxuba Izisindo Nokugijima
Uma unjengezintandokazi eziningi zempilo, uzobe wenza i-cardio nokuqeqeshwa kokumelana, noma yikuphi uhlobo okungathatha. Izikhathi zakho ze- cardio zingahle zihlangane nesisindo semisindo, njengoba kwenzeka kwezinye izinhlobo zokuqeqeshwa kwesifunda , noma ngisho nokuzivocavoca okulodwa okune-treadmill kanye nezisindo.
Uma izintandokazi zakho ze-cardio ukugijima noma ukugijima, njengabaningi, ungathanda ukucabangela indlela engcono yokuhlela uhlelo lokuqeqesha olufaka kokubili izinhlobo zokuqeqesha.
Eqinisweni, ungase usebenze ngezikhathi eziphezulu ezigijima kakhulu emngceleni kumngcele we-aerobic / anaerobic . Lolu hlobo lokuqeqeshwa okunamandla kakhulu kuyindlela enhle yokwakha ukuqina ngokusheshayo - uma ungakwazi ukusingatha amandla - kodwa ukukhathala kungadlala ingozi ngokuqeqeshwa kwesisindo sakho uma ungasondeli kahle.
Ukugijima, Ukuphakamisa kanye namafutha
Ukwahlukana phakathi 'kokugijima' nokuthi 'ukugijima' kungasho ukuqina okwenzayo. Lokhu kuhambisana nomsebenzi wakho wokumelana ngenxa yamafutha abasebenzisa ngayinye amandla. Ukugijima kungase kuchazwe ngokucacile njengomsebenzi obala u-70-85% wezinga eliphezulu lenhliziyo (MHR) labantu abaningi.
Ngaphezulu kwe-85% ingena ensimini yesikhawu esiphezulu, kanti nakuba abagijimi bezofika kulokhu kuqhutshwa indawo lapho begijima ngesikhathi esithile, abagijimi abaningi benza okuningi ukuqeqeshwa kwabo phakathi kuka 70-85% MHR. Abanye abanesifo senhliziyo noma impilo empofu kakhulu bangase bafinyelele le mingcele ngenkathi behamba.
Ukugijima ngakolunye uhlangothi , ngokugijima okujwayelekile, sizochaza ukuthi ku-50-70% wezinga eliphezulu lenhliziyo.
Manje nasi iphuzu: Lapho ubukhulu obukhulu uzobe usebenzisa i-carbohydrate engaphezulu (njenge-glucose), futhi lapho ubukhulu obuphansi, uzosebenzisa amanoni amaningi. Ngokuyinhloko, ukuqeqesha isisindo noma ukuqeqeshwa kokumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukumelana nokusebenzisa ukum
Awufuni ukukhipha izimpahla zakho ze-glucose muscle ngaphambi kwesisindo sakho sesisindo noma iseshini yakho yokusebenza.
Isikhathi Semihlangano Yakho
Uma uhlelo lwakho lokuqeqesha luhlanganisa ukugijima nokuqeqeshwa kwesisindo udinga ukuhlukanisa amaseshini akho ngenhloso engcono kakhulu nokuthuthuka. Nasi uhlelo olungenzeka:
- Usuku 1 - Ukuphikiswa kwe-AM; PM Ukugijima imizuzu engama-60 (ukuhlukaniswa kwamahora angu-6, i-refuel phakathi)
- Usuku 2 - AM - Ukuphumula; PM Ukugijima imizuzu engu-40, Ukuphikiswa (iseshini eyodwa, i-refuel)
- Usuku 3 - AM - Ukugijima kwemizuzu engu-45
- Usuku 4 - Ukuphumula
- Usuku 5 - AM - Ukuphikiswa; PM Ukugijima imizuzu engama-60 (ukuhlukaniswa kwamahora angu-6, i-refuel phakathi)
- Usuku 6 - AM - Izikhathi eziphakeme kakhulu kwamaminithi angu-30
- Usuku 7 - Ukuphumula
Isimiso lapha ukuthi uma uqeqesha ngezinsimbi futhi ugijima ngosuku olufanayo, kufanele uzame ukuphumula ngangokunokwenzeka phakathi kweeseshini ne-refuel esikhathini. Uma wenza isimiso sokuhamba kancane, ungase ucindezele kokubili ukusebenza kumhlangano owodwa ekuzivocavoca ngokugijima okwenziwe esitokisini. Ukukhuphuka ngesigamu ibhodlela lokuphuza ezemidlalo phakathi kwe-treadmill kanye nesisindo sesisindo kuzoqinisekisa ukuthi unezinhlanzi eziningi ze-glycogen ukuze usebenze kanzima ekusebenzeni kwesisindo .
Ukunikeza wena ungazitholi kanzima, umsebenzi wokulinganisela we-aerobic ngaphambi kokuthi isisindo sesisindo singabi nomthelela olinganiselwe ekusebenzeni kwakho kokusebenza kwesisindo.
Kodwa-ke, ukugijima noma ukugijima masinyane ngemuva kwesisindo semisindo akuyona into ekahle ngoba ngalesi sikhathi kufanele usebenzise i-refuel futhi ukwandise ukukhipha amaprotheni synthesis kanye nokwakha kabusha.
Ngokufingqa, ngokuzikhandla komzimba wonke, ungaxuba kalula ukugijima, izisindo ngisho nokuqeqeshwa kwesikhashana okukunikeza ukulalela isikhathi, ukuphumula nokuphakama. Uma ungumdlali we-marathoner noma umphimpiki wama-Olimpiki, khona-ke kungase kudingeke ukhokhele kakhulu umdlalo wakho wehlombe kunalokho okuphakanyisiwe lapha.