Kufanele ngigijime isikhathi esingakanani ku-treadmill

Lokhu kuncike kakhulu esikhathini kanye nesivinini sokushaya kwenhliziyo.I-TreadmillUkugijima kungokwendlela yokuqeqeshwa kwe-aerobic, kanti ijubane elijwayelekile eliphakathi kuka-7 no-9 liyilona elifaneleka kakhulu. Shisa ushukela emzimbeni imizuzu engama-20 ngaphambi kokugijima, bese uqala ukushisa amafutha ngemva kwemizuzu engama-25. Ngakho-ke, mina ngokwami ​​ngikholelwa ukuthi ukugijima kwe-aerobic kufanele kuqhutshekwe imizuzu engama-40 kuya kwengama-60, okuyisikhathi esifanele kakhulu. Khumbula ukwelula umzimba ngemva kokugijima.
Uma kusesikhathini sokwakha imisipha, kungcono ukungabi nomoya-mpilo isikhathi eside ngemva kokwelashwa nge-anaerobic, futhi kungahlala imizuzu efika kwengu-40, ngaphandle kwalokho kuzoshisa imisipha. Ngiyethemba ukuthi ungaqhubeka futhi ufeze imigomo yakho ngokushesha okukhulu ngokunciphisa amafutha ngempumelelo noma ukuthola imisipha.

I-treadmill egoqekayo ephathekayo ye-LDK

Kuya ngenhloso yokugijima kwakho.

1. Abantu abanomgomo wokunciphisa amafutha

Kuthatha okungenani imizuzu engama-30 yokuqeqeshwa ku-I-Treadmillukufeza imiphumela.
Vele, akusho ukuthi ayisasebenzi nhlobo phakathi nemizuzu engama-30
Empeleni, kusukela kumzuzu wokuqala wokugijima, amafutha ayadliwa.
Kuphela emizuzwini engama-30 yokuqala, lokhu kusetshenziswa akunamsebenzi, futhi iningi lamandla linikezwa yi-glycogen hhayi ngamafutha.
Ngakho-ke, ukugijima phakathi kwemizuzu engama-30 nehora eli-1 kuyinani elifanele kakhulu lokunciphisa isisindo.

2. Qondisa inani labantu abazonakekelwa kwezempilo

Kukhona futhi nabagijimi abaningi balolu hlobo.
Phakathi kwabo, kukhona abantu abaqeqesha ukusebenza kwenhliziyo nemithambo yabo, labo abavimbela ukubuyela emuva ngemva kokunciphisa isisindo ngempumelelo, kanye nabanye abantu asebekhulile nabaneminyaka ephakathi nendawo.
Leli qembu labantu alidingi ukudla amafutha amaningi, ngakho-ke ukugijima imizuzu engama-20 kuya kwengama-30 kwanele.

3. Abantu abahlose ukufudumala

Abaqeqeshi abaningi bamandla bathanda ukusebenzisa ukugijima njengokuzivocavoca okufudumeza umzimba.
Kunconywa ukuthi ugijime imizuzu emi-5 kuya kweyi-10.
Ngoba amakhalori atholakala ekusebenzeni aqhamuka kushukela ezigabeni zokuqala, futhi amandla okuqeqeshwa kwamandla nawo anikezwa yi-glycogen.
Ngakho-ke ukugijima kakhulu kuthinta ukusebenza kokuqeqeshwa kwamandla, futhi imizuzu embalwa yanele.

I-treadmill yokuvuselela ukuhamba nge-LDK

Isimo sezulu ehlobo siyashisa kakhulu, futhi ngisho nokuphuma kudinga isibindi. Ngakho-ke abantu abaningi bakhetha ukuya ejimini ukuyozivocavoca. Lapho nje bengena ejimini, i-treadmill iyona ethandwa kakhulu. Abantu abaningi bakhetha ukugijima ku-treadmill, kodwa ama-treadmill nawo anolwazi oluningi. Uma isetshenziswa ngendlela engafanele, ingaba lula nokulimala. Lapha, umhleli uzokutshela izinto okufanele uzinake ku-treadmill.
Okokuqala, kungakhathaliseki ukuthi yimuphi umdlalo, ukuzifudumeza kubaluleke kakhulu. Singaqala ngokwenza izivivinyo zokwelula ukuze sisize imisipha yethu ivumelane nezimo, bese sihamba imizuzu emithathu kuya kwemihlanu ukuze sisize imizimba yethu ivumelane nezimo. Uma singazenzi izivivinyo zokuzifudumeza, kulula ukubangela ukungezwani kwemisipha, ukuklwebheka kwamalunga, noma okunye ukulimala, ikakhulukazi esimweni sezulu esibandayo. Ngakho-ke, izivivinyo zokuzifudumeza akufanele zithathwe kalula. Ngemva kokuzifudumeza, singahamba ku-treadmill imizuzu emithathu kuya kwemihlanu ukuze sivumele inhliziyo namaphaphu ethu avumelane nezimo ngaphambi kokuqala ukugijima. Uma uqala ukungena ku-treadmill, ungabeki ijubane ngokushesha kakhulu. Ungaqala ngo-“3″ bese ukhulisa kancane kancane ube ngu-“3.5″,” bese uba ngu-“4″,” ukhulisa kancane kancane ijubane ukuze unike umzimba inqubo yokuzivumelanisa nezimo.
Ngokuvamile, ukuya ejimini akukhona nje ukugijima, kodwa futhi nokwenza eminye imisebenzi yokuzilolonga. Ukuzivocavoca ku-treadmill isikhathi eside kakhulu kungabangela ukukhathala kalula, futhi okubaluleke kakhulu, kungandisa ukuguguleka kwamalunga. Uma kudlula ihora, kungaba umthwalo emzimbeni. I-treadmill nayo inomsebenzi wokuqapha izinga lokushaya kwenhliziyo, futhi abantu abaningi bangase bangakunaki ukuba khona kwayo. Kuzoba nepuleti lensimbi endaweni yokubeka ingalo eduze kwe-treadmill. Uma izandla zakho zibanjwe epuletini lensimbi, i-treadmill izoqopha ukushaya kwenhliziyo yakho. Izinga lokushaya kwenhliziyo eliphezulu lomuntu ngamunye lingama-220- iminyaka yakho. Uma ufuna ukwehlisa isisindo, indlela ephumelela kakhulu yokuzivocavoca nge-aerobic ukugcina izinga lokushaya kwenhliziyo yakho liphakathi kuka-60% no-80% wezinga lokushaya kwenhliziyo lakho eliphezulu. I-treadmill ingasetshenziswa ukuqapha izinga lokushaya kwenhliziyo eligijimayo nokufeza imiphumela yokufaneleka komzimba. Vele, lokhu kungasiza ngezikhathi ezithile kuphela.
Into ebaluleke kakhulu ukungaqhubeki ubambe isibambo. Izibambo ze-treadmill zenzelwe ukukusiza ukuthi ungene futhi uphume ku-treadmill. Ukuthembela kakhulu ezibambweni kungaba nomthelela omkhulu ekusebenzeni kwenhliziyo nemithambo yegazi, okwenza kube yinto engavamile ngisho nalapho ugijima ngaphandle. Okubaluleke kakhulu, ukubamba izibambo ze-treadmill ngezandla zakho kuzonciphisa ngqo ukusetshenziswa kwamakhalori ngo-20%. Ungacabangi nje ukuthi ukugijima ku-treadmillI-Treadmillkungakusiza ukwehlisa isisindo, lokho kuwukuqonda okungalungile nhlobo. Uma usunokuqonda okunjalo, ungase ukhathale nsuku zonke futhi usalwela ukwehlisa isisindo.