Ukubona izinga lehla ngokuvamile yingxenye ekhuthaza kakhulu, kodwa masibe qotho: inselele yangempela iqala ngesikhathi sifinyelela umgomo wethu. Ukugcina leyo miphumela kuyimpi yokulwa nemizimba yethu, enomkhuba wemvelo wokufuna ukubuyisa lokho okulahlekile ngokulungisa indlela esisebenza ngayo umzimba kanye nokuqala izimpawu zendlala.
Akukhona ngokuphila ngokudla okungapheli noma ukuzijezisa ejimini, kodwa ngokushintsha indlela ocabanga ngayo nokwamukela indlela yokuphila eqhubekayo. Uma sifuna ukugwema umphumela owesabekayo we-yo-yo, kumelwe siqonde ukuthi ukwehlisa isisindo nokugcina lokho kunciphisa isisindo kuyizinqubo ezimbili ezihlukene ngokuphelele ezidinga amasu ahlukene.
Isayensi ngemuva kwamakhalori nesisindo
Isihluthulelo sakho konke yisilinganiso samandla: ukuze umzimba wehlise isisindo, amakhalori esiwashisa ngemisebenzi yansuku zonke kanye nokuzivocavoca kumele adlule lawo esiwadla ngokudla nokuphuza. Uma sidla ngaphezu kwalokho esikushisayo, sizokhuluphala, noma ngabe siziqeqesha kanzima.
Ukuze sikunike umbono, owesifazane oneminyaka ephakathi kuka-30 no-50 ongawuvivinyi umzimba ngokuvamile udinga amakhalori angaba ngu-1.800 ukuze alondoloze isisindo sakhe, kanti indoda eneminyaka efanayo idinga amakhalori angaba ngu-2.200. Imali eyengeziwe esetshenziswayo iyahlukahluka kuye ngobunzima: imisebenzi elula njengokuhlanza indlu ishisa phakathi kuka-240 no-300 kcal ngehora, kanti ukuhamba ngokushesha noma ukudansa kungashisa kufike ku-460 kcal. Uma uqhubeka nokugijima noma ukubhukuda, imali esetshenziswayo ikhuphukela ku-730 kcal, kanti imidlalo enamandla efana nokuskiya noma i-racquetball ingafinyelela ku-920 kcal ngehora.
Indima ebalulekile yokuzivocavoca ekunakekeleni
Kukhona inkolelo evamile yokuthi ukuzivocavoca kuyithuluzi eliyinhloko lokwehlisa isisindo, kodwa iqiniso liwukuthi indima yako ekwehliseni isisindo ekuqaleni incane. Kodwa-ke, kubalulekile ekugcineni isisindo siphansi . Ukuzivocavoca akuhlali kubangela ukwehla kwesisindo ngokushesha nangokumangalisayo ngoba umzimba uyinkimbinkimbi: kungandisa indlala noma kusenze sinyakaze kancane phakathi nosuku lonke ngenxa yokukhathala.
Ngaphezu kwalokho, kukhona ukuzivumelanisa nezimo ze-metabolic, lapho umzimba usebenza kahle kakhulu futhi usebenzisa amandla amancane ukwenza into efanayo. Ngakho-ke, umgomo akufanele ube nje kuphela ukukala isisindo esincane, kodwa futhi nokuthuthukisa ukwakheka komzimba ngokunciphisa amafutha nokugcina imisipha.
Kungani ukuqeqeshwa kuvimbela umphumela wokubuyela emuva
Ukuzivocavoca kusebenza njengomshwalense wokuvikela ukubuyiselwa kwesisindo ngenxa yezizathu eziningana ezibalulekile:
- Ukuvikelwa kokusetshenziswa kwamandla: Uma wehlisa isisindo, izinga lakho lokugaya ukudla liyancipha. Ukuhlala umatasa kuyasiza ekunciphiseni lokhu kwehla futhi kuvimbela umzimba wakho ukuthi wonge kakhulu.
- Ukugcinwa kwe-muscle mass: Ukuqeqeshwa kwamandla kubalulekile. Imisipha iyizicubu ezisebenzayo ngokwe-metabolism ezishisa amakhalori ngisho nalapho silele. Ngaphandle kwamandla, silahlekelwa yimisipha futhi i-metabolism yethu iyehla.
- Ukuguquguquka kwe-Metabolic: Ukuzivocavoca kuthuthukisa ikhono lomzimba lokusebenzisa amafutha njengamafutha, okusivimbela ekuthembeleni kuma-carbohydrate kuphela.
- Ukulawulwa kweHormonal: Ukuzivocavoca umzimba kuthuthukisa ukuzwela kwe-insulin futhi kusiza ukulawula i-cortisol (i-hormone yokucindezeleka), enciphisa izifiso ezingalawuleki.
- Ukuphila kahle okuphelele: Ukulala kangcono nokunciphisa ukucindezeleka ngokuzivocavoca kuthinta ngqo ukukhetha kwethu ukudla.
Ifomula ephumelelayo: Amandla, I-Cardio, kanye ne-NEAT
Ukuze unciphise isisindo, akwanele ukuya ejimini ihora elilodwa bese uchitha usuku lonke uhleli phansi. Isu eliphumelela kakhulu inhlanganisela yezinsika ezintathu:
Okokuqala, ukuqeqeshwa kwamandla (izisindo, ama-Pilates, noma ama-calisthenics). Yilokhu okugcina injini isebenza. Ukuze unqume ukuthi ukuqeqeshwa kwesisindo somzimba noma isisindo kungcono yini , kufanele uhlose izikhathi ezimbili noma ezintathu masonto onke ezigxile ekunyakazeni okusebenzayo njengokuma, ukusunduza, kanye nemigqa. Okwesibili, ukuzivocavoca kwenhliziyo . Kungakhathaliseki ukuthi ukuhamba ngokushesha, ukubhukuda, noma i-HIIT, i-cardio ithuthukisa impilo yenhliziyo futhi inyusa ukusetshenziswa kwamakhalori jikelele. Okungenani imizuzu engu-150 ngesonto kuyanconywa, yize ukuze kugcinwe ukwehla kwesisindo, ezinye izifundo ziphakamisa ukuthi sikhuphuke sibe yimizuzu engu-300.
Ekugcineni, kukhona i-NEAT (ukungasebenzisi umzimba okungezona ezokuzivocavoca umzimba). Lokhu empeleni kuhamba kakhulu empilweni yakho yansuku zonke : ukuthatha izitebhisi, ukuhamba ngenkathi ukhuluma ocingweni, noma ukuhamba nenja. Ochwepheshe abaningi basikisela ukuthi ukuthatha izinyathelo ezingu-8.500 ngosuku kuyindlela ebalulekile yokugwema ukubuyisa isisindo. Lezi zenzo ezincane zengeza amakhulu amakhalori ngaphandle kokudinga umzamo wokuzivocavoca okusemthethweni.
Ukudla okusimeme kanye nemikhuba yangempela
Ukudla okulinganiselwe kwama-calories angu-800 noma angu-1.200 kuyindlela yokudala inhlekelele ngokuhamba kwesikhathi, njengoba kuvame ukuholela ekubuyiselweni kwesisindo esikhulu. Isihluthulelo ukudla okulinganiselayo nokuguquguqukayo . Kubalulekile ukubeka phambili imifino, izithelo eziphelele, okusanhlamvu okuphelele, namaprotheni angenamafutha amaningi, kuyilapho kuncishiswa ushukela ocolisisiwe namafutha agcwele.
Icebo eliphumelelayo kakhulu ukugxila ku-fiber (ama-oats, ama-legumes, isinkwa esiphelele), njengoba kudala umuzwa omkhulu wokugcwala. Eqinisweni, ukwazi ukuthi kungani ukudla ama-oats kwasekuseni kusiza ekunciphiseni isisindo kuyisiqalo esihle. Ngaphezu kwalokho, ochwepheshe abaningi bayavuma ukuthi ukudla kwasekuseni nsuku zonke kusiza ukulawula isifiso sokudla usuku lonke. Akukhona mayelana nokwenqabela ukudla, kodwa mayelana nokulawula izingxenye ezithile nokuzivumela ukuthi udle ukudla okumnandi okulinganiselwe ukuze ugweme izifiso zokudla.
Ukuphathwa kwengqondo nokuqapha inqubekela phambili
Ukugxila kakhulu esikalini kungaba yingozi. Isisindo siyashintsha ngokwemvelo ngenxa yokugcinwa kwamanzi noma ukukhuluphala kwemisipha. Indlela enempilo kakhulu ukusebenzisa amazinga esisindo (isibonelo, ukwazi ukuthi isisindo sakho esivamile siphakathi kwama-70 nama-72 kg) bese uzikala ngokulinganisela, mhlawumbe kanye ngesonto.
Ukuze sigweme ukuyeka, ukuguquguquka kubalulekile. Uma siphuze kakhulu ngempelasonto eyodwa, akufanele sibanjwe umjikelezo wecala, kodwa vele sibuyele endleleni efanele ngokungeza ukuhamba okwengeziwe ngesonto elilandelayo. Ukuhlela imicimbi yomphakathi nokudala imikhuba ezenzakalelayo (njengokuhamba ngemva kwesidlo sakusihlwa) kusho ukuthi ukugcina ukuqina komzimba wethu akuxhomekile kuphela emandleni okuzimisela, okuyimithombo elinganiselwe.
Uhlelo olulinganiselayo lwamasonto onke
Ukuze sikubeke konke lokhu endaweni efanele, inqubo engokoqobo ingase ibukeke kanje: NgoMsombuluko nangoLwesithathu ezinikele ekuqeqeshweni kwamandla omzimba wonke; NgoLwesibili nangoLwesine ukuze kube nokulinganisela kwe-cardio (njengokugibela ibhayisikili noma ukuhamba ngokushesha); NgoLwesihlanu ukuze kube neseshini ye-HIIT eqinile noma ikilasi lokuzivocavoca leqembu; kanye nempelasonto yokuphumula okusebenzayo, njengokuhamba ngezinyawo noma ukuhamba nje kakhudlwana. Into ebaluleke kakhulu ukuthi uhlelo lujabulise , ngoba sikwazi ukugcina lokho esikuthandayo iminyaka eminingi.
Isihluthulelo esiyinhloko silele ekuyekeni ukubheka ukuzivocavoca nokudla njengesigaba sesikhashana sokufeza inani elithile, futhi esikhundleni salokho sikubone njengesisekelo sobuntu bethu. Ngokuhlanganisa ukuqeqeshwa kwamandla okuqhubekayo, umthamo omkhulu we-cardio, kanye nokudla okune-fiber ephezulu ngaphandle kwemingcele eqinile, sivikela imetabolism yethu emphumela we-yo-yo. Impumelelo ayikho mayelana nokuphelela, kodwa mayelana nokungaguquguquki kanye nekhono lokuhlanganisa ukunyakaza kuzo zonke izici zenqubo yethu yansuku zonke.
