Ukushisa amakhalori futhi njengomphumela wokususa amasentimitha azondiwe okhalweni, okhalweni nezinye izitho zomzimba, kubalulekile ukuzivocavoca njalo.
Kodwa-ke, akukhona nje kuphela ukuthi ukuzilolonga okunzima kumajimu noma ukugijima kuholela ekwehliseni isisindo, kepha ukuhamba lokho kwenziwa njalo futhi ngokuya ngayo yonke imithetho.
Abantu abahamba amabanga athile emini, ngokwesibonelo, amakhilomitha ama-3-4, qaphela ukuthi imetabolism yabo iyathuthuka, ukuphefumula kuyaphela, futhi isisindo nefomu elijwayelekile libuyela kokujwayelekile.
Kubantu abaningi abancipha emzimbeni, kubaluleke kakhulu ukwazi ukuthi zingaki izinyathelo ezikhona ngokwesilinganiso ngamamitha ayi-1000, nokuthi yiliphi ibanga okufanele limbozwe ukuze izinkomba ezikalini ziqale ukwehla.
Zingaki izinyathelo nge-1 km ngokwesilinganiso?
Ukuze wazi ukuthi zingaki izinyathelo ezisekhilomitha elilodwa, kufanele unqume ukuphakama komuntu. Isibonelo, uma ukuphakama kwakhe kungamasentimitha ayi-175, ubude besilinganiso sesinyathelo esisodwa ngamasentimitha angama-70. Ngakho-ke, ekhilomitha elilodwa kunezinyathelo eziyi-1420.
Uma umuntu engamasentimitha ayi-160 - 165 ubude, isinyathelo sakhe singamasentimitha angama-50. Ngezinkomba ezinjalo, ikhilomitha elilodwa lizoba nezinyathelo ezingama-2000.
Ukuze ubale ngokunembile ukuthi umuntu othile uthatha izinyathelo ezingaki, ungaya kuma-calculator wezemidlalo akhethekile noma ufake uhlelo efonini yakho.
Kusha amakhalori amangaki?
Lapho uhamba, kanye nangeminye imisebenzi yezemidlalo, kukhona ukwehla kwama-calories. Ngokwesilinganiso, ngokwezibalo zabezomsoco, uma umuntu ehamba kancane, kepha ngasikhathi sinye, ngaphandle kokunciphisa ijubane, ikhilomitha elilodwa, uzothatha ama-calories angama-70 - 75.
Kodwa-ke, leli nani lingaphakama uma umuntu:
- unqoba ibanga ngomthwalo, isibonelo, unesikhwama esinzima ngemuva kwakhe noma izikhwama ezandleni zakhe;
- kukhona izithiyo endleleni, ikakhulukazi, amatshe adinga ukuwela, ama-ascents, ama-descents aweni, njll.
- begqoke ngokufudumele;
Lapho umuntu enezingubo eziningi, ujuluka kakhulu lapho ehambisa futhi ngenxa yalokho, ushisa ama-calories amaningi.
- wahlanganyela ehlobo:
Ngesikhathi seqhwa, amakhalori amancane ayashiswa, ngakho-ke, lapho kuhamba ngenkathi yasebusika, ukusetshenziswa kwawo kuncane kunasehlobo noma entwasahlobo.
- uhamba ngezicathulo ezingakhululekile.
Kutholakale ukuthi uma uhamba ngezicathulo eziphakeme, ezicathulweni ezihlikihla izinyawo zakho, noma izicathulo ezingalingani, kudliwa amakhalori amaningi. Lokhu kungenxa yokusetshenziswa kwamandla okwandisiwe, okudingeka ukunqoba indlela ngokungakhululeki okusobala, futhi kwesinye isikhathi ubuhlungu endaweni yomlenze.
Udinga ukuhamba amakhilomitha amangaki ngosuku ukunciphisa umzimba?
Ngokuya ngamazinga amukelwa kakhulu, kukholelwa ukuthi ukuze uqale ukwehlisa isisindo, udinga ukuthatha izinyathelo eziyi-10 000, ngakho-ke, hamba cishe amakhilomitha ama-5-7.
Qaphela: Ukubala, i-10,000 kufanele ihlukaniswe ngenani lezinyathelo ekhilomitha elilodwa. Isibonelo, 10000: 1420 = 7.
Noma kunjalo, le nkomba ingeyayo futhi incike kulokhu:
- ukuqina komzimba womuntu;
- isimo sakhe sempilo;
Kwabanye abantu, ukuhamba ikhilomitha elilodwa sekuvele kuyimpumelelo, kuyilapho abasubathi abanezihloko bekwazi ukuhamba kalula amakhilomitha ayi-15-20 noma ngaphezulu.
- isisindo somzimba;
- ubudala.
Yiliphi ibanga umuntu angahamba ngalo ngosuku okufanele linqunywe udokotela wakhe, ngoba ukubeka amazinga azimele kugcwele ukuthuthukiswa kwezifo nokuwohloka kwempilo, ikakhulukazi ngemuva kweminyaka engama-50 kuya kwengama-55.
Ungakuthuthukisa kanjani ukuhamba kahle?
Ukuhamba akwanele ukunciphisa umzimba. Udinga ukuhamba njalo, futhi ngaso sonke isikhathi zama ukukhulisa ukusebenza komsebenzi onjalo womzimba.
Abasubathi, abaqeqeshi kanye nezazi zokudla okunomsoco batusa kule ndaba:
- Ukuhamba ngokuqinile ngokulandela uhlelo, isibonelo, khetha lokhu izikhathi ezi-3 - 4 ngeviki, nasekuseni.
- Hamba kuphela esimeni esihle futhi lapho kungekho malaise jikelele noma yiziphi izifo.
- Gwema ukudla ihora ngaphambi kokuqeqeshwa futhi ubeke umkhawulo ekudleni oketshezi.
- Gqoka izingubo zokunethezeka kuphela, okungcono i-tracksuit, namateku (noma amateki).
- Thatha umthwalo omncane uhambe nawo, isibonelo, faka ubhaka, lapho ungafaka khona izincwadi ezi-2 - 3 ezincane.
- Goqa amathanga ngefilimu yokudla.
Ifilimu idala uhlobo lwomphumela wokushisa. Ngenxa yalokhu, umuntu uqala ukujuluka kakhulu, ama-calories ashile, futhi amasentimitha angenasidingo asuka ngokushesha.
Futhi, ukwandisa ukusebenza kahle, izazi zokudla kanye nabagijimi bayeluleka:
- udle kahle kuphela futhi ungalokothi udle ngokweqile;
- amahora amathathu ngaphambi kokulala, phuza amanzi ajwayelekile kuphela;
- akukho utshwala noma ukubhema;
- ngemuva kokuhamba, yenza izivivinyo ezilula, ngokwesibonelo, ukugoba ezinhlangothini ezihlukile, ama-squats angajulile noma ukungakhahleli okucijile.
Kungakuhle uthintane nochwepheshe ukuze bakwazi ukusiza ukwenza uhlelo lokuqeqesha olufanele, futhi baphakamise nokuthi yini ezoholela ekwandeni kokusebenza kahle, kucatshangelwa zonke izici zomuntu ngamunye.
Ukugijima esikhundleni sokuhamba
Abantu abaningi bayazibuza ukuthi yini ukugijima noma ukuhamba okungcono futhi okuphumelela kakhulu.
Vele, ngenkathi isebenza:
- ukushiswa kwamakhalori amaningi kunokuhamba okulula;
- ukusetshenziswa kwamandla kuphakeme izikhathi ezi-3 kunangesikhathi sokuhamba;
- kukhona ukwanda kokukhiqizwa kwezithukuthuku futhi, ngenxa yalokho, ukwehla kwesisindo ngokushesha.
Uma umuntu engenakho ukuphikisana, khona-ke kungcono ukuthi agijime noma ashintshe le misebenzi ngokuhamba ngezinyawo.
Kodwa-ke, ukuhamba akubuyiseki futhi kuyasiza kakhulu lapho ungakwazi ukugijima noma ukwenza eminye imisebenzi yomzimba.
Lokhu kungaphawulwa uma:
- unesifo senhliziyo;
- uneminyaka engaphezu kwengu-55;
- isisindo somzimba ngokweqile;
- izifo zesistimu yemisipha;
Futhi, abanye abantu bayenqena ukugijima, ngakho-ke bakhetha ukuhamba ngokwejwayelekile, okuthi, uma kwenziwa ngokulandela yonke imithetho nezimiso, kulusizo olukhulu futhi kuholele ekususeni amakhilogremu azondwayo.
Ukuzivocavoca umzimba kunenzuzo enkulu empilweni, kuholela ekuthuthukiseni imetabolism, kuqinisa amasosha omzimba futhi kuholele ekuphefumuleni kwawo wonke amaseli.
Ngaphezu kwalokho, imithwalo enjalo iholela ekwehleni kwama-calories, futhi ngenxa yalokho, umuntu ulahlekelwa amakhilogremu athe xaxa, ikakhulukazi uma elandela yonke imiyalo futhi edla kahle.
Blitz - amathiphu:
- kufanele uvakashele umelaphi futhi ubonisane nokuthi kungenzeka yini ukuhamba, nokuthi imuphi umthwalo owamukelekayo eminyakeni ethile, ukuqina komzimba, izifo ezikhona nezinye izinto;
- kubaluleke ngokwedlulele ngesikhathi samakilasi ukuqapha isimo esijwayelekile futhi esimweni lapho ishayela liqala ukushaya kakhulu, isiyezi, ukuba mnyama emehlweni nezinye izinto ezingezinhle kuyabonakala, bese uhlala phansi uphefumule ngokujulile;
- ungalokothi uqale isifundo uma kukhona ubuthakathaka jikelele, ukukhubazeka nokunye ukuwohloka kwezempilo.
