Inkomba yokuqukethwe kwekhasi
Kulokhu kungena kwe- Ok Pool Reform Sizokhuluma nawe mayelana nendlela ukubhukuda okuzuzisa ngayo ukulahlekelwa isisindo (ukulahlekelwa isisindo).
Ingabe ukubhukuda kuwukuzivocavoca okuhle ukuze unciphise umzimba?
Lapho abantu benquma ukwehlisa isisindo, into yokuqala abanakho ukuthola ubulungu babo bejimu.
Nokho, awudingi ukujoyina ijimu ukuze uguqule umzimba wakho. Kuyiqiniso ukuthi ungathola imiphumela emihle ngemisebenzi oyithandayo, njengokubhukuda.
Ngokuka-Franklin Antonian, umqeqeshi womuntu siqu kanye nesilinganisi somzimba, ukubhukuda akuyona nje indlela engcono kakhulu yokuphola ngosuku olushisayo lwasehlobo, kodwa futhi kungenye yezindlela ezingcono kakhulu zokwehlisa isisindo. Njengoba ubungagijima, ungakwazi ukulahlekelwa isisindo esifanayo kalula ngosizo lokuzivocavoca kokubhukuda. Nokho, ngemva kokubhukuda, ungakwazi ukulawula noma ukuhlola isisindo sakho usebenzisa a Ikhalori yokubala ukuze ulahlekelwe isisindo.
Yiziphi izinzuzo zokubhukuda ukuze unciphise umzimba?
Kubantu abaningi, ukuzama ukwehlisa isisindo kungase kubonakale kuyimpi ekhuphukayo. Kodwa kunemisebenzi eminingi engasiza ukuqalisa uhambo lwakho lokulahlekelwa isisindo, futhi ukubhukuda kungenye yazo.
Nazi ezinye izizathu zokuthi kungani ukubhukuda kungase kuphumelele ekunciphiseni isisindo:
- Okokuqala, ukubhukuda kuwumsebenzi omkhulu wenhliziyo nemithambo yegazi. Ithola inhliziyo iphampe futhi isiza ukushisa ama-calories. Ngaphezu kwalokho, ukuba nomthelela ophansi, akulimazi amalunga noma imisipha.
- Okwesibili, ukubhukuda kungasiza ukwandisa imisipha yemisipha. Imisipha enamandla isiza ukuthuthukisa imetabolism, okungaholela ekulahlekelweni kwesisindo esikhulu ngokuhamba kwesikhathi.
- Okokugcina, ukubhukuda kungasiza ekunciphiseni amazinga okucindezeleka. Uma ucindezelekile, umzimba wakho ukhiqiza i-cortisol, engaholela ekuzuzeni isisindo. Ngakho ngokunciphisa ukucindezeleka ngokubhukuda, ungase ukwazi ukukhuthaza ngokungaqondile ukulahlekelwa isisindo.
Uma ufuna ukujima okuzokusiza ulahlekelwe isisindo futhi uthuthukise impilo yakho iyonke, ukubhukuda kuyindlela enhle. izame namuhla
3 Amathiphu okubhukuda okwehlisa isisindo ngokubhukuda
Akunandaba ukuthi ubhukuda ukuze unciphise umzimba, ukhulise imisipha, noma ushintshe ukujima kwakho, lapha sixoxa ngemiphumela engcono kakhulu oyitholayo ngemva kokubhukuda ukuze unciphise umzimba.
Isiphakamiso sokuqala: Geza ekuseni ngaphambi kokudla
- Nokho, ukubhukuda ekuseni akulungile kuwo wonke umuntu, kodwa-ke, kufanelekile ukuzama uma une-pool ngaphambi komsebenzi. Ukuvuka ekuseni futhi uyobhukuda kuzosiza umzimba wakho ube sesimweni esisheshayo esilungele ukusebenzisa amafutha owagcinayo emzimbeni ukuze uthole amandla. U-Nick Rizzo, Umqeqeshi kanye noMqondisi Wokufaneleka kwa-RunRepeat.com uthi, "Ukubhukuda akuwona nje umsebenzi omuhle we-cardio, kodwa futhi kuwukuzivocavoca umzimba wonke, ngakho ungathola imiphumela emihle kukho." Futhi ungaqinisekisa le miphumela ngalesi sibali samahhala sokulahlekelwa kwesisindo se-inthanethi.
bhukuda ngamandla futhi ngokushesha
- Uma usaqala nje, ukubhukuda kushisa ama-calories amaningi emzimbeni. Kodwa uma ikhono lakho lokubhukuda lithuthuka futhi uphumelela kakhulu, izinga lokushaya kwenhliziyo yakho alinyuki kangako. NgokukaJohnson, bhukuda ngamandla futhi ngokushesha ukuze ugcine izinga lokushaya kwenhliziyo yakho liphezulu. Ungakwazi ukugqoka isilandeleli sokufaneleka esingangeni manzi ukuze uthole ukushaya kwenhliziyo yakho lapho ubhukuda. Khumbula ukuthi izinga lokushaya kwenhliziyo okuhlosiwe kufanele libe cishe amaphesenti angama-50 kuya kwangu-70 esilinganiso esiphezulu senhliziyo yakho ngesikhathi sokuzivocavoca okunamandla. Kodwa-ke, ungakwazi ukulinganisa ukuthi mangaki ama-calories okudingeka uwashise ukuze ulahlekelwe isisindo ngosizo lwe-calculator yokulahlekelwa kwesisindo ye-inthanethi yamahhala.
Shintsha indlela yakho yokubhukuda
Uma ubhukuda ngesivinini esifanayo futhi usebenzisa indlela efanayo ngokuphindaphindiwe, umzimba wakho ungase ugcine ufinyelele ezingeni elithile. Kuyindlela enhle uma uphuma endaweni yakho yokunethezeka futhi ulungisa isimiso sakho ukuze usebenzise amaqembu emisipha ahlukene, njengoba kusiza ukukhulisa imiphumela yakho. Ungakwazi futhi ukuhlola imiphumela yakho usebenzisa i-online weight loss calculator.
Kufanele ubhukude kangaki ukuze ubone imiphumela?
Ayikho impendulo eyodwa kulo mbuzo, njengoba imvamisa yokubhukuda edingekayo ukuze uthole imiphumela izohluka kuye ngezinhloso zakho.
Nokho, ochwepheshe abaningi batusa ukubhukuda okungenani kathathu ngeviki uma ufuna ukubona ukuthuthuka okuphawulekayo ezingeni lakho lokufaneleka.
Ukubhukuda kuwumsebenzi omuhle kakhulu womzimba wonke, okunikeza kokubili ukuqeqeshwa kwe-aerobic kanye nokumelana. Ngaphezu kwalokho, inomthelela ophansi, okusho ukuthi ayithinti amalunga. Uma kungokokuqala ubhukuda, ungaqala ngokubhukuda kanye noma kabili ngesonto. Uma usuwakhile amandla akho, ungakwazi ukwandisa imvamisa yokusebenza kwakho. Khumbula ukuthi kufanele ulalele umzimba wakho futhi uthathe ikhefu lapho uwadinga; Uma ulandela uhlelo lokubhukuda oluvamile, ngokuqinisekile uzobona imiphumela ngesikhathi esifushane.
Ukubhukuda kuwumsebenzi omuhle kakhulu wokunciphisa umzimba, njengoba amanzi enikeza ukumelana kwemvelo okusiza ukwakha imisipha futhi ashise ama-calories.
Ukubhukuda kunikeza inzuzo eyengeziwe yokuzivocavoca okunomphumela ophansi, okwenza kube lula emalungeni kunezinye izinhlobo zomsebenzi we-aerobic. Ukubhukuda kungakusiza ushise amakhalori afika kwangu-500 ngehora, kuye ngokuqina kokujima.
Ingabe ukubhukuda kuwukuzivocavoca okuhle kwabaqalayo noma abakhuluphele noma abakhuluphele?
Uma kuziwa ekusebenzeni, kunezindlela eziningi ezahlukene ongakhetha kuzo.
Abanye abantu bakhetha ukujima okunezinga eliphezulu okwenza inhliziyo yabo ishaye phezulu, kuyilapho abanye bekhetha imisebenzi engenamthelela ephansi elula emalungeni.
Ukubhukuda kuyindlela enhle kubantu bawo wonke amazinga okufaneleka, futhi kunezinzuzo eziningi ezihlukile.
Kwabaqalayo noma labo abakhuluphele noma abakhuluphele ngokweqile, ukubhukuda kuyisinqumo esihle ngoba kuwumsebenzi ongenamthelela ophansi omnene emalungeni.
Ngaphezu kwalokho, ukubhukuda kuwumsebenzi omuhle womzimba ogcwele, okunikeza ukujima okuzungezwe kahle okungasiza ithoni nokwakha imisipha. Futhi ngenxa yokuthi amanzi aminyene kunomoya, ukubhukuda kunikeza ukumelana okungasiza ukwakha amandla namandla.