Ngisho nalabo bantu abangahambanga ngezinhloso, thatha usuku kusuka amakhilomitha kuya kweshumi. Umuntu akaqapheli nokuthi ibanga elide lidlula nsuku zonke. Yiqiniso, lezi zibalo zingaphansi kwalabo abahamba ngezinyawo ngemoto yangasese nakakhulu kulabo abavame ukuhamba noma ukusebenzisa izithuthi zomphakathi.
Izinzuzo zokuhamba
Ukuhamba kungumhlobo wemvelo wokuhamba komuntu. Abantu abahamba phambili (okwamanje, ezinesisindo esihle, izicathulo ezifanele) banomzimba oqinile, imisipha yokusekela ngezwi, ukuqinisa imithi yabo - nakho konke lokhu ngaphandle komzamo omkhulu!
Ukuhamba njalo kukuvumela ukuba uhlakulele futhi ulawule umsebenzi wesimiso sokuphefumula nesisifo senhliziyo, isimiso se-musculoskeletal kanye nesistimu yenzwa yomphakathi.
Ukuze usebenzise ukuhamba ukulahlekelwa isisindo, udinga ukuhamba okuningi, okungenani amahora angu-1-2 ngosuku. Yiqiniso, kungcono uma uhamba ehlathini, kodwa, ezimweni ezimbi kakhulu, ungahamba futhi udlule nasemapaki nasemigwaqweni yedolobha. Kungcono ukuba nendawo enezimila eziningi, ukuze uthole umoya omuhle, ohlanzekile.
Zingaki amakholori achitha lapho uhamba?
Kuye ngohlobo lokuhamba, ungashisa kule msebenzi inombolo ehluke kakhulu yamakhalori. Ukuhamba kusayithi kunika imiphumela efana nokuhamba ngokujwayelekile ku-asphalt, futhi uma umsebenzi ukhululekile, ama-calories angashiswa okunye.
Ukusetshenziswa kwekhalori ngesikhathi sokuhamba kuphuza kakhulu. Ngakho, amahora ambalwa wokuhamba okulinganiselwe uzoshisa ngamakholori angu-150-200 kuphela. Lesi sibalo sizoba mkhulu uma uhamba epaki noma ehlathini emhlabathini wemvelo futhi uhlale unqobe ama-ascents amancane nezinzalo. Ngokufanayo, ukuhamba esitokisini kusebenza. Uma usetha umthamo okungenani u-5%, ukwandisa umthwalo kakhulu futhi ngokushesha uzobona umphumela.
Uma wenza ukuhamba kwezemidlalo, imiphumela yakho iyoba ngcono kakhulu: ungashisa ama-calories angu-200-300 kukho konke uhhafu wehora lokuqeqeshwa okunzulu. Lokhu kuhamba kuhlukile ngokuthi kufanele uqhubeke nomlenze oqondile, ngaso sonke isikhathi uthinte enye yezinyawo ngomhlabathi, uthuthukise isivinini esikhulu futhi ngesikhathi esifanayo usebenze ngokuqinile ngezandla zakho.
Ukuhola kuhamba ngezinyathelo - uma uyingxenye yehora ngokuhamba ngokusheshisa kakhulu futhi uhla ezitebhisini, ungashisa kalula amakholori angu-350.
Ukugijima noma ukuhamba ukulahlekelwa isisindo?
Yiqiniso, ukugijima kunikeza imiphumela esheshayo, kodwa akuwona wonke umuntu okwazi ukugijimela ngesivinini esikhulu (abantu abanezinkinga nombono namalungu, kungaphikisana). Kodwa ukuhamba kuboniswa cishe wonke umuntu - noma kunjalo, kuzothatha isikhathi esiningi. Wonke umuntu kufanele akhethe isifundo esisekelwe empilweni nemigomo yabo.
Pula ekuhambeni
Ukuze ubala ukuthi ukushayela kwakho kufanele kube kanjani uma uhamba, sebenzisa ifomula elula:
(Iminyaka engu-220-yakho) X 0.65 = ukushayela okuhle.
Ngakho-ke, uma uneminyaka engu-20 ubudala, (220-20) * 0.65 = 130 beats ngomzuzu.
Ukuhamba ngokushesha ukulahlekelwa isisindo
Kulungile kanjani ukulahlekelwa isisindo? Okokuqala, sebenzisa lemithetho elandelayo:
- Udinga ukuhamba ngezambatho nezicathulo ezikhululekile;
- ukuze ulahlekelwe isisindo, kungcono ukukhetha i-tempo esheshayo;
- Imiphumela emihle inikezwa ekuseni iyahamba esiswini esingenalutho;
- Kuhle ukuba nekhofi ikhofi ngaphandle kokushukela nosawoti ngaphambi kokuhamba;
- ngenxa yomphumela omkhulu, ungadli lutho ngaphandle kokudla kwamaprotheni okungenani amahora angu-1-1.5 ngaphambi nangemva kokuhamba;
- Into esemqoka yokulahlekelwa isisindo ukujwayela njalo: udinga ukuhamba okungenani izikhathi 4-5 ngesonto.
Ukulandela izimiso ezinjalo ezilula, ungakwazi ukulungisa kalula isithombe sakho ngendlela elula.