I-Cardio noma Ukunciphisa Isisindo? Iyiphi Ephumelela Kakhudlwana?

Abantu abaningi abafuna ukunciphisa umzimba babhekana nombuzo onzima lapho bezivocavoca. Ukuze ulahlekelwe isisindo cardio noma izisindo? 

Ukuphakamisa isisindo kanye ne-cardio, ukujima okubili okudumile. Iyiphi ephumelela kakhulu ekunciphiseni isisindo? Kulabo abathanda ukwazi, funda isihloko kuze kube sekupheleni...

I-Cardio noma ukulahlekelwa isisindo ukuze ulahlekelwe isisindo?

• Ngomzamo ofanayo, uzoshisa ama-calories amaningi ekuzilolongeni kwe-cardio kunokuphakamisa izinsimbi.
• Ukuphakamisa izinsimbi akushisi ama-calories amaningi njengokuzivocavoca kwe-cardio. 
• Kodwa kunenzuzo ebalulekile. Ukuphakamisa isisindo kuphumelela kakhulu ekwakheni imisipha kune-cardio. Ivikela imisipha ngokunikeza ukushiswa kwamafutha ngisho nangesikhathi sokuphumula. 
• Ukwakha imisipha ngokuqeqeshwa kwesisindo kusheshisa imetabolism. ukusheshisa imetabolismIvumela ukushiswa kwekhalori ngokushesha.

Kuthiwani ngokwenza i-HIIT?

I-Cardio noma isisindo? Nakuba kuwukufisa ukwazi, yazi ukuthi zikhona ezinye izindlela zokuzivocavoca ukuze unciphise umzimba. Okunye kwalokhu ukuqeqeshwa kwesikhashana kwe-high-intensity, noma i-HIIT ngamafuphi.

Ukuzivocavoca kwe-HIIT kuthatha imizuzu eyi-10-30. Lolu hlobo lokuzivocavoca lufana kakhulu ne-cardio. Ngenkathi uzivocavoca ngesivinini esiqinile, izinga lokuqina lesikhashana liyakhuphuka ngokuzumayo. Bese ubuyela esivinini esijwayelekile.

Ungasebenzisa i-HIIT ngokuzivocavoca okuhlukile njengokugijima, ukugibela ibhayisikili, intambo yokugxuma noma ezinye izivivinyo zesisindo somzimba.

Olunye ucwaningo luqhathanise ngokuqondile imiphumela ye-cardio, ukuqeqeshwa kwesisindo, kanye ne-HIIT. Olunye ucwaningo lwaqhathanisa amakhalori ashiswe phakathi nemizuzu engu-30 ye-HIIT, ukuqeqeshwa kwesisindo, ukugijima, nokuhamba ngebhayisikili. Abacwaningi bathole ukuthi i-HIIT ishisa ama-calories angu-25-30% ngaphezulu kunezinye izinhlobo zokuzivocavoca.

Kodwa lolu cwaningo alusho ukuthi ezinye izinhlobo zokuzivocavoca azisizi ekunciphiseni isisindo.

Iyiphi ephumelela kakhulu? I-Cardio noma izisindo noma i-HITT?

Ukuzivocavoca ngakunye kunemiphumela ehlukene ekulahlekelweni kwesisindo. Kungani singakwazi ukuzenza zonke? Eqinisweni, ucwaningo lusho njalo. Kuthiwa indlela ephumelela kakhulu ekunciphiseni isisindo inhlanganisela yalezi zivivinyo.

Kokubili ukudla okunomsoco nokuzivocavoca

Ukuzivocavoca kukodwa akwanele ekunciphiseni isisindo. Ukudla okunomsoco kukodwa akusebenzi futhi. Okubalulekile ukuxhumanisa uhlelo lokudla okunomsoco nokuzivocavoca nesimiso.

Abacwaningi, ukudla ithole ukuthi inhlanganisela yokuzivocavoca nokuzivocavoca kubangele ukulahlekelwa kwesisindo ngo-10% kunokudla kuphela, ngemva kwamasonto angu-20 kuya ngonyaka.

Ngaphezu kwalokho, izinhlelo ezihlanganisa ukudla nokuzivocavoca zisebenza kangcono ekugcineni ukuncipha kwesisindo sonyaka owodwa kunokudla kuphela.

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