Lahla isisindo se-Fat nokuLawula ngalesi Suku sokuhamba
Ukuhamba ngokukhululekile kuyisimo esihle sokuvutha kwe-cardio umzimba. Ukushisa okunamafutha okuhambayo kungasetshenziswa izinsuku eziningi zesonto uma ufuna ukunciphisa umzimba.
Kunezihluthulelo ezimbili zamafutha avuthayo lapho uhamba. Isihluthulelo sokuqala ukuthi udinga ukuhamba ngamandla ngokwanele ukuphakamisa izinga lezinhliziyo zakho endaweni engcono kakhulu yokushisa amafutha. Owesibili wukuthi uhamba isikhathi eside ngokwanele ukuthi utshisa amafutha ashicilelwe kunokushisa ishukela umzimba wakho ugcina ukuqhuma okusheshayo kokuzivocavoca.
Isikhathi Esidingekayo Sokuhamba Kwe-Fat-Burning
Udinga ukubeka eceleni ubuncane behora. Ungakwazi ukunweba isikhathi sakho sokuhamba futhi ujabulele lokhu kudlalwa amaminithi angu-90, amahora amabili noma ngaphezulu.
Nini ukwenza i-Fat-Burning Walk
Lokhu kuqhutshwa kungenziwa nsuku zonke, noma kusetshenziswe njengosuku lokubuyiselwa kulabo abahamba nabanye ukusebenza okuhambayo. Uma ufuna ukulahlekelwa amafutha omzimba , kufanele wenze lokhu ukuhamba izinsuku eziningi zesonto.
Izinzuzo ze-Fat-Burning Walking Workout
Lo msebenzi uthola umzimba ukuthi usebenzise amafutha agcinwe amandla. Ezingamaphesenti angu-60 kuya kuma-70 amaphesenti wezinga eliphezulu lenhliziyo yakho , amaphesenti angama-85 ama-calories akho atshiswe ngamafutha. Ukuhamba ngokusheshisa noma okusheshisa kushisa amaphesenti amancane amafutha.
Umsebenzi Wokuhamba Wokushisa
- Qala ngezinga elilula lemaminithi angu-10. Lokhu kushisa ushukela wegazi ogcinwe ne-glycogen futhi utshela umzimba ukuba ulungele ukushisa amafutha.
- Misa futhi wenze isimiso esilula futhi sishintshashintshayo imizuzu emihlanu nalokhu kuqondiswa .
- Thatha ijubane bese uhamba imizuzu engama-30 kuya kwangu-60 ngesivinini esenza isilinganiso senhliziyo yakho sibe ngamaphesenti angama-60 kuya kumaphesenti angu-70 esilinganiso senhliziyo yakho esiphezulu (MHR).
- Lena ijubane elikhululekile lapho ungakhuluma khona ngemisho egcwele nakuba uzobe uphefumulela kanzima kunokujwayelekile.
- Yehlisa imizuzu emihlanu kuya kwezingu-10 ngezinga elilula.
- Qeda ngemaminithi ama-5 wokuthambekela komnene nokuzivumelanisa nezimo.
Izinsiza nezembatho ze-Fat-Burning Walking Workout
Uzofuna ukuthatha isisindo sakho ukuze uqiniseke ukuthi ukhona endaweni efanele yezinga lezinhliziyo.
Ungakwenza lokhu ngesandla, uma une-watch elinesandla sesibili noma uhlelo lokusebenza efonini yakho. Ungase futhi usebenzise i-monitor ye-heart rate noma i-monitor ye-pulse, noma i-strap esifubeni noma enye engxenyeni yebhodi lokuzivocavoca noma i-smart watch.
Gqoka izicathulo ezinhle zezemidlalo ukuze izinyawo zakho zibe nokusekela okufanelekile futhi uhlaselwe kulokhu kuhamba okuhamba phambili.
Kumele ugqoke izingubo ezivumela inkululeko yokunyakaza kanye nokugubha.