Abantu abaninzi abafuna ukunciphisa umzimba bajongana nombuzo onzima xa besebenzisa. Ukunciphisa umzimba Cardio okanye ubunzima?
Ukuphakamisa ubunzima kunye ne-cardio, imithambo emibini edumileyo. Yeyiphi esebenzayo ngakumbi ekulahlekeni kobunzima? Kwabo banomdla, funda inqaku kude kube sekupheleni…
I-Cardio okanye ukunciphisa umzimba ukunciphisa umzimba?
- Ngomlinganiselo ofanayo womzamo, uya kutshisa iikhalori ezininzi kwi-cardio exercise kunokuba uphakamise iintsimbi.
- Ukuphakamisa iintsimbi akutshisi iikhalori ezininzi njengemithambo ye-cardio.
- Kodwa inenzuzo ebalulekileyo. Ukuphakamisa ubunzima kusebenza ngakumbi ekwakheni izihlunu kune-cardio. Ikhusela izihlunu ngokubonelela ngokutshiswa kwamafutha nangexesha lokuphumla.
- Ukwakha izihlunu ngoqeqesho lobunzima kukhawuleza imetabolism. ukukhawuleza kwemetabolismIvumela ukuvutha kwekhalori ngokukhawuleza.
Kuthekani ngokwenza iHIIT?
Cardio okanye ubunzima? Nangona inomdla, yazi ukuba kukho ezinye iindlela zokuzilolonga ukuze unciphise umzimba. Enye yezi luqeqesho oluphezulu lwekhefu, okanye iHIIT ngokufutshane.
Ukuzilolonga kwe-HIIT kuthatha malunga nemizuzu eyi-10-30. Olu hlobo lokuzilolonga lufana kakhulu ne-cardio. Ngelixa uzilolonga ngesantya esizinzileyo, inqanaba lokuqina lexeshana elifutshane linyuka ngokukhawuleza. Emva koko ubuyele kwisantya esiqhelekileyo.
Ungasebenzisa i-HIIT kunye nemithambo eyahlukeneyo efana nokubaleka, ukukhwela ibhayisekile, ukutsiba intambo okanye ezinye imithambo yomzimba.
Olunye uphando luthelekise ngokuthe ngqo imiphumo ye-cardio, uqeqesho lobunzima, kunye ne-HIIT. Olunye uphononongo luthelekisa iikhalori ezitshiswe ngexesha lemizuzu engama-30 ye-HIIT, uqeqesho lobunzima, ukubaleka, kunye nokuhamba ngebhayisikile. Abaphandi baye bafumanisa ukuba i-HIIT itshisa i-25-30% yeekhalori ezingaphezulu kunezinye iindlela zokuzilolonga.
Nangona kunjalo, olu phononongo aluthethi ukuba ezinye iintlobo zokuzilolonga azincedi ekulahlekeni kwesisindo.
Yeyiphi eyona isebenzayo? Cardio okanye ubunzima okanye HITT?
Umsebenzi ngamnye uneempembelelo ezahlukeneyo ekulahlekeni kwesisindo. Kutheni singenakuzenza zonke? Enyanisweni, uphando lutsho njalo. Kuxelwa ukuba eyona ndlela isebenzayo ekunciphiseni ubunzima yindibaniselwano yale mithambo.
Zombini isondlo kunye nokuzilolonga
Ukuzivocavoca kukodwa akwanelanga ukunciphisa umzimba. Isondlo sisodwa asisebenzi. Into ebalulekileyo kukudibanisa isondlo kunye neprogram yokuzivocavoca kwisiqhelo.
Abaphandi, ukutya wafumanisa ukuba ukudibanisa ukuzivocavoca kunye nokuzivocavoca kubangele i-10% yokulahlekelwa kwesisindo ngaphezu kokutya yedwa, emva kweeveki ze-20 ukuya kunyaka.
Ngaphezu koko, iinkqubo ezidibanisa ukutya kunye nokuzilolonga zisebenza ngakumbi ekugcineni ukwehla kobunzima emva konyaka kunokutya kuphela.
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