IiNzuzo eziphezulu zokuSebenzisa ibhayisekile yokuzilolonga: Kutheni le nto kufuneka uyibandakanye kwindlela yakho yokuQinisekisa

Ibhayisekile yokuzivocavoca ibone ukuvela kwakhona okukhulu ekuthandeni, kwaye ngesizathu esihle. Ayisesiso isixhobo nje esibekwe kwikona yegumbi elingaphantsi; yeyona ndawo iphambili kwijimu yanamhlanje yasekhaya.

Kodwa ngaphaya kokulungela ukukhwela ngaphakathi ezindlwini, yintoni eneneni ukukhwela ibhayisekile emileyo kumzimba wakho?

Nokuba ungumntu oqalayo ukulolonga umzimba okanye imbaleki ebalaseleyo, izibonelelo zefiziyoloji zokukhwela ibhayisekile zinzulu. Kweli nqaku, siphonononga iingenelo ezixhaswa yisayensi zokutsiba kwisali, ukusuka ekomelezeni intliziyo yakho ukuya ekukhuliseni impilo yakho yengqondo.

1. Impilo ye-Cardiovascular: Intliziyo eyomeleleyo

Olona ncedo lukhawulezayo lokusebenzisa iibhayisekile zokuzilolonga kukuphucula impilo yentliziyo. Ukuhamba ngebhayisekile ngumsebenzi we-aerobic owenza intliziyo yakho impompe, imiphunga ikhule, kwaye igazi liqukuqele.

INzululwazi

Ngokutsho kweAmerican Heart Association, ukwenza umthambo rhoqo kunokwehlisa uxinzelelo lwegazi, kuphucule uvakalelo lwe-insulin, kunye nokunciphisa umngcipheko wesifo sentliziyo. Xa unyoba, intliziyo yakho ifunda ukumpompa igazi ngokufanelekileyo. Ngokuhamba kwexesha, oku kukhokelela kwizinga eliphantsi lokuphumla kwentliziyo-isalathisi esibalulekileyo sokufaneleka kunye nokuphila ixesha elide.

• Ingcebiso enokuSetyenzwa: Jonga ubuncinci imizuzu eyi-150 yebhayisikile ephakathi ngeveki ukunyusa izibonelelo zempilo yentliziyo.

2. Ukulawulwa kobunzima kunye neCalorie Burn

Ukuba injongo yakho kukulahleka kwesisindo, ibhayisekile emileyo yenye yezona zixhobo zisebenzayo ezikhoyo. Inika i-calorie-burn-to-effort ratio.

Ukutyumza iiCalories

Ngokuxhomekeke kubukhulu kunye nobunzima bomzimba wakho, unokutshisa naphi na ukusuka kuma -400 ukuya kuma-600 eekhalori ngeyure..

• I-Steady State: Isantya esiphakathi sitshisa iivenkile zamafutha ngokufanelekileyo.

• I-HIIT (uQeqesho oluPhezulu lweThuba lokuPhuma): Ukutshintshana phakathi komjikelo kunye nokuphumla kukhuphula imetabolism yakho, yenze 'i-afterburn' isiphumo apho umzimba wakho uqhubeka utya iikhalori iiyure emva kokuba ugqibile.

Ingcebiso yePro: Ukwandisa ukutshiswa kweekhalori, khangela i Eyona Bhayisikile yokuzilolonga ebonelela ngamanqanaba ahlukeneyo okuxhathisa. Ukonyuka kokuxhathisa kunyanzela izihlunu zakho ukuba zisebenze nzima, okonyusa inkcitho yamandla.

3. Amandla emisipha kunye nokunyamezela

Abantu abaninzi bacinga ukuba ukukhwela ibhayisekile yi-cardio nje, kodwa ikwangumsebenzi onamandla wokuxhathisa kumzimba osezantsi.

Amaqela emisipha ekujoliswe kuyo

• Quadriceps: Ukutyhala ezantsi kwe-pedal stroke kwakha amathanga omelele.

• IiHamstrings & Glutes: Ukutsalwa phezulu (ingakumbi ukuba usebenzisa iikheji zeenzwane okanye iziqeshana) zibandakanya ikhonkco elingasemva.

• Amathole: Zinzise unyawo kulo lonke ujikelo.

Impembelelo ephantsi, inzuzo ephezulu

Ngokungafaniyo nokubaleka, okuthumela ukothuka emadolweni nasemaqatheni, ukukhwela ibhayisekile kunempembelelo ephantsi . Intshukumo egudileyo ye-flywheel ikhusela amalungu akho ngelixa kukuvumela ukuba wakhe ukomelela kwezihlunu. Oku kuwenza ube ngowona mthambo ufanelekileyo kubantu abachacha kukwenzakala okanye abajongene nesifo samathambo.

4. Impilo yengqondo: 'Umkhweli weBhayisikile uPhakamileyo'

Ukomelela ngokwasemzimbeni kunxibelelene ngokunzulu nokomelela kwengqondo. Kwihlabathi lethu elihamba ngokukhawuleza, ibhayisekile yokuzilolonga ibonelela ngokubaleka okuyimfuneko.

Ukuphelisa Uxinzelelo

Ukuzilolonga ngeAerobic kubangela ukukhululwa kweeendorphins kunye neserotonin —imichiza yendalo 'yokuziva ulungile' yomzimba. Uphononongo olupapashwe kwiThe Lancet lufumanise ukuba abantu abenza umthambo rhoqo babene-43% yeentsuku ezimbalwa zempilo yengqondo enkenenkene xa kuthelekiswa nabo bangazange benze umthambo.

Ukugxila kunye nokucaca

Ukukhwela ibhayisekile kufuna isingqisho, intshukumo ephindaphindwayo enokucamngca. Ikuvumela ukuba ukhuphe unxibelelwano kwizikrini (ngaphandle kokuba ulandela umkhondo wenyani!) kwaye ugxininise ekuphefumleni kwakho, unciphisa kakhulu amanqanaba okuxhalaba.

5. Ubomi obude kunye nokuqina

Okona kulungileyo ukuzilolonga ngulo uwenzayo ngokwenene. Iibhayisekile zokuzilolonga zisusa imiqobo yokungena:

• Ukumelana nemozulu: Imvula okanye ikhephu aliyi kumisa ukukhwela kwakho.

• Ukhuseleko: Akukho traffic, akukho migodi, kwaye akukho sigcina-ntloko sifunekayo.

• Ubumfihlo: Zilolonge ukhululeke kwikhaya lakho.

Isaziso soLondolozo: Ukugcina inkqubo yakho ingaguquguquki, qinisekisa ukuba isixhobo sakho sihlala sikwimo ephezulu. Ulondolozo olusisiseko lwebhayisekile yomthambo , njengokusula umbilo kunye nokuqinisa iipedali, kuqinisekisa ukuba ibhayisekile yakho ilungile nanini na ukhoyo.

Ukuqukumbela

Ukubandakanya ibhayisekile yokuzilolonga kwindlela yakho lutyalo-mali olupheleleyo kwimpilo yakho. Iqinisa intliziyo yakho, iqhube imilenze yakho, ilawula ubunzima bakho, kwaye ihlambulule ingqondo yakho-konke ngaphandle kweentlungu ezidibeneyo ezinxulumene nemidlalo yempembelelo ephezulu.

Ingaba ukhetha ibhayisekile ehlalayo yokuthuthuzela okanye i-spin bike ngesantya, isitshixo kukuhambelana.

Ukulungele ukuqalisa uhambo lwakho? Phonononga ukhetho lwethu lweprimiyamu ye Zilolonge iiBhayisikile ezilungiselelwe ukuzisa amava ejim kwigumbi lakho lokuhlala.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Ngaba ukukhwela ibhayisekile kuyenza imilenze yam ibe nkulu?

A: Ngokubanzi, hayi. Ukuhamba ngebhayisikile kwakha ukunyamezela kwezihlunu ezibhityileyo kunokuba kuninzi. Ngaphandle kokuba uqeqeshelwa ukuxhathisa okuphakamileyo kakhulu njengembaleki echubekileyo, imilenze yakho iya kuba yithoni kwaye ichazwe, ingabi nkulu.

Umbuzo: Ngaba ibhayisekile yokuzilolonga ilungile kumafutha esisu?

A: Ewe. Ngelixa ungenakukwazi 'ukunciphisa amanqatha' amafutha, ukutshiswa kwekhalori ephezulu yokukhwela ibhayisekile kunegalelo ekuthotyweni kwamafutha omzimba, okuya kuthi ekugqibeleni kuveze indawo ephakathi ebhityileyo.

Q: Ndikhwele ixesha elingakanani?

A: Kwabaqalayo, qala ngemizuzu engama-20. Njengoko ukunyamezela kwakho kuphucula, jolise imizuzu ye-30-45 ngeseshoni, amaxesha angama-3-5 ngeveki, ukubona utshintsho oluphawulekayo lwezempilo.

Umbuzo: I-Recumbent vs. Ethe tye: Yeyiphi etshisa iikhalori ezininzi?

A: Iibhayisekile ezithe tye zitshisa iikhalori ezingaphezulu kancinci kuba zifuna ukuba ubandakanye izihlunu zakho ezingundoqo ukuze uhlale ulungelelene. Nangona kunjalo, iibhayisekile ezihlala zihleli zivumela ixesha elide lokuzilolonga ngenxa yentuthuzelo, enokulinganisa ukutshiswa ngokupheleleyo.