Akuwona wonke umuntu onethuba lokugijima njalo, yize ukugijimela ngaphandle kunempilo yokwehlisa isisindo kunasekhaya kutreadmill. Kunoma ikuphi, ungaze wehlise isisindo ngenkathi uzivocavoca ekhaya, uzivocavoca esitimeleni. Into esemqoka ukuqeqeshwa njalo nokunemba. Sizokhuluma ngokuthi unganciphisa kanjani isisindo somzimba ngenkathi uzivocavoca ekhaya ku-treadmill ku-athikili yanamuhla.
Ukugijima okuhamba kancane
Kunezinketho ezimbili eziyinhloko zokwehlisa isisindo ku-treadmill. Inketho yokuqala ibandakanya ukugijima okude ngejubane elincane ngesilinganiso senhliziyo se-120-135 beats ngomzuzu. Uma une-tachycardia futhi noma usuka ekuhambeni kwenhliziyo yakho ukhuphukela kulawa mazinga, okokuqala-ke udinga ukuqinisa inhliziyo yakho futhi ugijime kancane, unganaki ukufundwa kwenhliziyo, kodwa ugxile kuphela esimweni sakho. Uma kuba nzima noma uma uzwa imizwa engathandeki endaweni yenhliziyo, yeka ukuzivocavoca ngokushesha.
Futhi njalo kuze kube yilapho izinga lokushaya kwenhliziyo lishaya okungenani ama-70 ngomzuzu esimweni esizolile.
Ngakho-ke, ekushayweni kwezingoma eziyi-120-135, sebenzisa isigamu sehora uye ehoreni ungami. Ungaphuza amanzi ngenkathi ugijima. Le pulse ishisa amanoni kakhulu. Kodwa-ke, ngenxa yamandla aphansi, ukushiswa kwamafutha kuhamba kancane, ngakho-ke kubalulekile ukugijima isikhathi eside, okungenani isigamu sehora ngosuku, okungcono izikhathi ezinhlanu ngesonto.
Inkinga ukuthi uma ugijima ngesilinganiso senhliziyo ngaphezu kwezingu-140, khona-ke amanoni azoqala ukushiswa kakhulu ngomsebenzi wenhliziyo onjalo kunalapho egijima ngenhliziyo ephansi, ngoba i-glycogen izoba umthombo oyinhloko wamandla. Ngakho-ke, ngokwandisa ijubane lakho lokugijima, awukhulisi ukushisa kwamafutha.
Indlela yokuqeqeshwa yesikhawu.
Inketho yesibili ifaka ukusebenza kwesikhawu. Okungukuthi, gijima imizuzu emithathu ngejubane elisheshayo ukuze izinga lokushaya kwenhliziyo yakho lifinyelele ukushaya okungu-180 kumasekhondi okugcina okusebenza. Bese uya esiteji. Hamba kuze kube yilapho izinga lokushaya kwenhliziyo yakho libuyiselwe ekushayeni okungu-120 bese uphinde ugijime imizuzu emithathu ngejubane elifanayo. Ngokufanelekile, uma unamandla anele, esikhundleni sokuhamba, shintshela ekugijimeni okuhamba kancane.
Yenza lokhu isigamu sehora. Lokhu kuzivocavoca kunzima kakhulu, ngakho-ke imizuzu engama-20 yezikhawu izokwanela ekuqaleni.
Lokhu kuvivinya kuthuthukisa ukusebenza kwenhliziyo futhi, okubaluleke kakhulu, kuthuthukisa ukumuncwa komoya-mpilo. Njengoba wazi kusukela ku-athikili: Ingena kanjani inqubo yokushiswa kwamafutha emzimbeni, amafutha ashiswa yi-oxygen. Futhi uma uyidla kakhulu, amafutha asha ngokushesha.
Ngasikhathi sinye, noma ngabe uphefumula kanjani emoyeni, uma une-oxygen oxygen engeyiyo, ipharamitha ebizwa nge-VO2 max (maximum oxygen oxygen parameter), awusakwazi ukunikeza umzimba inani elidingekayo lawo, futhi amafutha azoshiswa kabi.
Ngakho-ke, kunenzuzo ephindwe kabili ngale ndlela yesikhawu. Okokuqala, ushisa amanoni ngokuvivinya umzimba kahle. Okwesibili, uyayithuthukisa iBMD yakho, okusho ukuthi amandla omzimba wakho wokushisa amafutha.
