Kufanele ngigijime isikhathi esingakanani ku-treadmill

Lokhu kuncike kakhulu esikhathini nokushaya kwenhliziyo.I-treadmillukugijima kungokokuqeqeshwa kwe-aerobic, ngesivinini esijwayelekile esiphakathi kuka-7 no-9 okuyisona esifaneleka kakhulu. Shisa ushukela womzimba imizuzu engu-20 ngaphambi kokugijima, futhi ngokuvamile uqale ukushisa amafutha ngemva kwemizuzu engu-25. Ngakho-ke, mina ngokwami ​​ngikholelwa ukuthi ukugijima kwe-aerobic kufanele kuqhubeke imizuzu engama-40 kuye kwengama-60, okuyisikhathi esifanele kakhulu. Khumbula ukwelula ngemva kokugijima.
Uma kusesikhathini sokwakhiwa kwemisipha, kungcono ukuthi ungabi ne-oksijini isikhathi eside ngemuva kokwelashwa kwe-anaerobic, futhi ingahlala imizuzu engama-40, ngaphandle kwalokho izoshisa imisipha. Ngithemba ukuthi ungaphikelela futhi ufinyelele imigomo yakho ngokushesha ngangokunokwenzeka ngokunciphisa ngempumelelo amafutha noma ukuzuza imisipha.

I-LDK ephathekayo ephathekayo ye-treadmill

Kuya ngenhloso yokugijima kwakho.

1. Abantu abanomgomo wokunciphisa amafutha

Kuthatha okungenani imizuzu engama-30 yokuqeqeshwa ku-I-treadmillukuzuza imiphumela.
Yiqiniso, akusho ukuthi ayisebenzi ngokuphelele phakathi nemizuzu engama-30
Empeleni, kusukela ngomzuzu wokuqala wokugijima, amafutha ayadliwa.
Kuphela emizuzwini yokuqala engama-30, lokhu kusetshenziswa akunakwa, futhi amandla amaningi anikezwa i-glycogen kunamafutha.
Ngakho-ke, ukugijima phakathi kwemizuzu engu-30 nehora elingu-1 kuyinani elinengqondo kakhulu lokulahlekelwa isisindo.

2. Isibalo sabantu okuhloswe ngaso ukunakekelwa kwezempilo

Baningi futhi abagijimi balolu hlobo.
Phakathi kwabo, kukhona abantu abaqeqesha umsebenzi wabo wenhliziyo, labo abavimbela ukuphindaphinda ngemva kokulahlekelwa isisindo ngempumelelo, nabanye abantu abaneminyaka ephakathi nasebekhulile.
Leli qembu labantu alidingi inani elikhulu lokusetshenziswa kwamafutha, ngakho-ke ukugijima kwamaminithi angu-20 kuya kwangu-30 kwanele.

3. Abantu abahlose ukufudumala

Abaqeqeshi abaningi bamandla bathanda ukusebenzisa ukugijima njengendlela yokuzivocavoca.
Kunconywa ukuthi ugijime imizuzu emi-5 ukuya kweyi-10.
Ngoba ama-calories avela ekusebenzeni avela kushukela ezigabeni zokuqala, futhi amandla okuqeqesha amandla anikezwa yi-glycogen.
Ngakho-ke ukugijima kakhulu kuthinta ukusebenza kokuqeqeshwa kwamandla, futhi imizuzu embalwa yanele.

I-treadmill yokuhamba ngezinyawo ye-LDK

Isimo sezulu ehlobo sishisa kakhulu, futhi ngisho nokuphuma kudinga isibindi. Ngakho bayanda abantu abakhetha ukuya ejimini ukuze bazivocavoce. Lapho bengena nje ejimini, i-treadmill yiyona ethandwa kakhulu. Abantu abaningi bakhetha ukugijima ku-treadmill, kodwa ama-treadmill nawo anolwazi oluningi. Uma isetshenziswe ngendlela engafanele, kungase kube lula nokulimala. Lapha, umhleli uzokutshela izinto ezithile okufanele uzinake ku-treadmill.
Okokuqala, kungakhathaliseki ukuthi yimuphi umdlalo, ukufudumala kubaluleke kakhulu. Singaqale senze izivivinyo zokuzelula ukuze sisize imisipha yethu ijwayelane, bese sihamba imizuzu emithathu kuya kwemihlanu ukusiza imizimba yethu ukuthi ijwayelane nayo. Uma singawenzi izivivinyo zokuzifudumeza, kulula ukubangela ukugogeka kwemisipha, ukugonqazeka kwamalunga, noma okunye ukulimala, ikakhulukazi emakhazeni. Ngakho-ke, izivivinyo zokufudumala akufanele zithathwe kalula. Ngemva kokufudumala, singahamba kumshini wokunyathelisa imizuzu emithathu kuya kwemihlanu ukuvumela inhliziyo namaphaphu ethu kujwayelane ngaphambi kokuqala ukugijima. Uma uqala ukungena ku-treadmill, ungasethi isivinini ngokushesha kakhulu. Ungaqala ngo-“3” futhi kancane kancane uyengeze ku-“3.5″, bese uye ku-“4”, kancane kancane ukhuphule isivinini ukuze unikeze umzimba inqubo yokujwayela.
Ngokuvamile, ukuya ejimini akukhona nje ukugijima, kodwa nokwenza ezinye izivivinyo zemishini. Ukuzivocavoca ku-treadmill isikhathi eside kungabangela ukukhathala kalula, futhi okubaluleke kakhulu, kungase kwandise ukuguga kwamalungu. Uma idlula ihora, ingaba umthwalo emzimbeni. I-treadmill nayo inomsebenzi wokuqapha izinga lokushaya kwenhliziyo, futhi abantu abaningi bangase bangabunaki ubukhona bayo. Kuzoba nepuleti lensimbi endaweni yokubeka i-armrest eduze kwe-treadmill. Uma izandla zakho zibanjwe epuletini lensimbi, i-treadmill izorekhoda ukushaya kwenhliziyo yakho. Isilinganiso senhliziyo esiphezulu somuntu ngamunye singama-220- iminyaka yakho. Uma ufuna ukulahlekelwa isisindo, indlela ephumelela kakhulu yokuzivocavoca umzimba ukugcina izinga lokushaya kwenhliziyo yakho liphakathi kuka-60% no-80% wesilinganiso sakho esiphezulu senhliziyo. I-treadmill ingasetshenziselwa ukuqapha izinga lokushaya kwenhliziyo egijima futhi izuze imiphumela yokufaneleka. Yiqiniso, lokhu kungasizwa ngezikhathi ezithile kuphela.
Okubaluleke kakhulu ukuthi ungalokhu ubambe isibambo. Ama-handrails we-treadmill aklanyelwe ukukusiza ukuthi ugibele futhi uphume ku-treadmill. Ukuthembela ngokweqile kuma-handrails kungaba nomthelela omkhulu ekusebenzeni kwenhliziyo nemithambo yegazi, okwenza kungabi ngokwemvelo ngisho nalapho ugijima ngaphandle. Okubaluleke nakakhulu, ukubamba izintambo ze-treadmill ngezandla zakho kuzokwehlisa ngokuqondile ukudla kwakho kwekhalori ngo-20%. Ungacabangi nje ukuthi ugijima ku-I-treadmillingakusiza ulahlekelwe isisindo, lokho kungukuqonda okungalungile ngokuphelele. Uma usunokuqonda okunjalo, ungase ukhathele nsuku zonke futhi usazabalaza ukwehlisa isisindo.