Kwaye abo bantu abangahambiyo bahamba ngenjongo, bathathe usuku ukusuka kwikhilomitha ukuya kwelinye. Umntu akaqapheli nokuba umgama omde uhamba njani imihla ngemihla. Ngokuqinisekileyo, la manani awancinci kulabo abahamba kuyo yonke indawo ngemoto yabucala kunye nalabo bahlala behamba okanye basebenzise izithuthi zikawonkewonke.
Izinzuzo zokuhamba
Ukuhamba luhlobo oluthile lokunyakaza komntu. Abantu abahamba kakhulu (ngokuqinisekileyo, kwiindawo ezikhululekile, ezifanelekileyo) banomzimba ogxininisiweyo, ukuxhaswa kwemisipha ngetoni, ukuqinisa imithi yabo-kwaye konke oku ngaphandle komgudu omkhulu!
Ukuhamba rhoqo kukuvumela ukuba uhlakulele kwaye ulawulo lomsebenzi wesifo sokuphefumula kunye nesifo senhliziyo, isimiso se-musculoskeletal kunye nenkqubo yesantya ephakathi.
Ukuze usebenzise ukuhamba ukulahleka kwesisindo, kufuneka uhambe kakhulu, ubuncinane iiyure ezingama-1-2 ngosuku. Kakade, kungcono ukuba kuhamba ehlathini, kodwa, kwiimeko ezinzima, unokuhamba kwaye uphumelele kwiipaki kunye nezitalato. Kungcono ukuba neendawo ezininzi zityalo, ukuze ufumane umoya omhle, ococekileyo.
Zingaphi iikhalori ezichithayo xa zihamba?
Ngokuxhomekeke kuhlobo lokuhamba, ungatshisa kulo msebenzi ube nenani elifani kakhulu leekhalori. Ukuhamba kwisayithi kunika iziphumo ezifanayo kunye nokuhamba ngokuqhelekileyo kwi-asphalt, kwaye ukuba umsebenzi unzima, iikhalori zitshisa ngakumbi.
Inkcitho yeekhalori ngexesha lokuhamba lucotha kakhulu. Ngoko, kwiiyure ezimbalwa zokuhamba okulinganisiweyo uza kutshisa ii-khilomitha ezingama-150-200 kuphela. Eli nani liza kuba likhulu xa uhamba epakini okanye ehlathini kumhlaba wendalo kwaye unokuhlala unqobe ukunyuka kwama-ascents amancinci. Ngokufanayo, ukuhamba kwi-streadmill isebenza. Ukuba ubeka umthamo ubuncinane u-5%, ukwandisa umthwalo kakhulu kwaye ngokukhawuleza ubone umphumo.
Ukuba uqhuba ukuhamba kwezemidlalo, iziphumo zakho ziya kuba ngcono kakhulu: unokutshisa ukuya kuma-kheli angama-200-300 nganye ihafu yeeyure zoqeqesho olunzulu. Olu hambo luyahluka kuba kufuneka uqhube umlenze othe tye, uhlale uthinta enye yeenyawo kunye nomhlaba, ukuphuhlisa isantya esiphezulu kwaye ngexesha elifanayo usebenze ngamandla ngezandla zakho.
Ukhokelo luhamba ngezitepsi - ukuba unesiqingatha seyure ngokukhawuleza ukunyuka nokuhla kwezitebhisi, unokutshisa ngokukhawuleza malunga neekhalori ezingama-350.
Ukugijima okanye ukuhamba ukulahleka kwesisindo?
Ngokuqinisekileyo, ukugijima kunika iziphumo ezikhawulezayo, kodwa akusiyo wonke umntu onokukwazi ukugijima kwisantya esinamandla (abantu abaneengxaki ngemiboniso kunye namalungu, angatshatyalaliswa). Kodwa ukuhamba kuboniswa phantse wonke umntu-nangona, kuya kuthatha ixesha elingakumbi. Wonke umntu kufuneka akhethe isifundo esekelwe kwimpilo kunye neenjongo.
Pula xa uhamba
Ukuze ubale ukuba i-pulse yakho kufuneka ibe njani xa uhamba, sebenzisa ifomula elula:
(Iminyaka eyi-220 yakho) X 0.65 = ipulse ephezulu.
Ngoko ke, ukuba uneminyaka engama-20 ubudala, (220-20) * 0.65 = 130 izibhozo ngomzuzu.
Ukuhamba ngokukhawuleza ukulahleka komzimba
Kufuneka njani ukuhlakala umzimba? Okokuqala, sebenzisa le migaqo elandelayo:
- Kufuneka uhambe ngeempahla eziphathekayo kunye nezihlangu;
- ukulahleka kwesisindo, kukulungele ukukhetha itempo yokukhawuleza;
- Iziphumo ezigqwesileyo zinikezwa ngokusa kusasa kwisisu esingenalutho;
- Kuhle ukuba nenkobe yekofi ngaphandle kweshukela kunye nekhilimu phambi kokuhamba;
- ngenxa yesiphumo esiphezulu, ungadli nantoni na ngaphandle kokutya kwamaprotheni okungenani iiyure eziyi-1-1.5 ngaphambi nangemva kokuhamba;
- Into ephambili yokulahlekelwa isisindo yinto eqhelekileyo: kufuneka uhambe ubuncinane ama-4-5 ngeveki.
Ukulandela imigaqo enjalo elula, unokukwazi ukulungisa ngokulula umfanekiso wakho ngendlela elula.