Kungani Ukuhamba Ngebhayisikili Kungcono kunokugijimela Ukunciphisa Isisindo?

Uma kukhulunywa ngokukhipha lawo maphawundi engeziwe, kunezinketho eziningi zokuzivocavoca ezitholakalayo. Nakuba ukugijima sekuyisikhathi eside kuyisinqumo esithandwayo sokulahlekelwa isisindo, ukuhamba ngebhayisikili, ikakhulukazi ngosizo lwebhayisikili likagesi (i-e-bike), kuye kwavela njengendlela engcono kakhulu. Kulesi sihloko, sizohlola izizathu zokuthi kungani ukuhamba ngebhayisikili, ikakhulukazi i-e-bike, kuphumelela kakhulu ekunciphiseni isisindo kunokugijima.

Ikuphi okungcono ukwehlisa isisindo, ukuhamba ngebhayisikili noma ukugijima? Ungahamba isikhathi esingakanani ukuze ulahlekelwe isisindo? Yimaphi amathiphu okugibela ibhayisikili angakusiza wehlise isisindo… Ngakho-ke uma kuziwa ekwehleni, ubani ongcono, ogijimayo noma ohamba ngebhayisikili?

Abangane abathanda ezemidlalo bayazi ukuthi kokubili ukugijima nokuhamba ngebhayisikili kuwukuzivocavoca kwe-aerobic. Mayelana nokuncipha kwesisindo, iyiphi engcono? Isihluthulelo sokunciphisa umzimba ukushisa ama-calories amaningi kunalokho okudlayo. Ama-calories ashisiwe ancike ekuqineni kokuzivocavoca kanye nesisindo somzimba wakho. Isibonelo, umuntu onesisindo esingamakhilogremu angu-200 (cishe amakhilogremu angu-90) angashisa ama-calories angu-755 ngokugijima kumshini wokunyathelisa ngesivinini esingamakhilomitha angu-5 ngehora (cishe amakhilomitha angu-8 ngehora) ihora elilodwa, kuyilapho umuntu ogibela ibhayisikili angashisa amakholori angu-1 kuphela. . Nakuba ukushiswa kwekhalori kuyehluka kumuntu ngamunye, ngokuvamile, ukugibela ibhayisikili kushisa cishe uhhafu wamakholori okugijima.

Ngaphezu kokushiswa kwekhalori, ukugijima nakho kunenzuzo enkulu ekuqhekekeni kwamafutha. I-oxidation yamafutha iyisinyathelo esibalulekile sokudiliza ama-molecule wamafutha. Ucwaningo olwenziwa yiNyuvesi yaseKapa ngo-2010 lwabonisa ukuthi ukugijima ngamandla afanayo kungasheshisa ngempumelelo izinga le-fat oxidation uma kuqhathaniswa nokuhamba ngebhayisikili. Kodwa-ke, ukuhamba ngebhayisikili kuwumsebenzi onomthelela omncane njengoba izinyawo zethu zigxile kuma-pedals ngesikhathi sokugibela, ngakho-ke kubeka ubunzima obuncane emalungeni amadolo uma kuqhathaniswa nezinye izinhlobo zokuzivocavoca. Ngakho-ke, ukuhamba ngebhayisikili isikhathi eside mancane amathuba okuba nomthelela emalungeni amadolo futhi kungase kube nenzuzo ekuvikeleni ekulimaleni.

Izindlela zokugijima ziyahlukahluka kumuntu nomuntu. Ngenxa yalokho, ukugijima kuwumdlalo ovulekile onomthelela omkhulu ekuhlanganyeleni kwamadolo. Ikakhulukazi kubantu abangenzi izivivinyo zokufudumala ngaphambi kokugijima, umthelela uzoba mkhulu. Ngakho-ke, abantu abanamadolo amabi bayelulekwa ukuthi bagijime kancane ngangokunokwenzeka.

Nakuba ukuhamba ngebhayisikili kuwumsebenzi olula, ukusebenzisa ngokweqile kungaba yingozi emzimbeni. Ngakho-ke, kungcono ukukhawulela ukuhamba ngebhayisikili cishe imizuzu engama-40-60. Uma ugibela imizuzu engaphansi kwengama-40, ungase ungayitholi imiphumela. Nakuba inomphumela wokushiswa kwamafutha, uma yeqile, imizuzu engaphezu kwengu-60 izodala umonakalo emzimbeni, ngakho kufanele ulawule isikhathi sokuzivocavoca.

Isivinini sokugibela singashintshwa ngokuya ngesimo sakho somzimba. Thatha amakhilomitha ayi-15 ngehora njengesibonelo, uma ingaphansi kwamakhilomitha ayi-15, ingeyokuzivocavoca okunamandla okuphakathi, okulungele abantu abaningi. Uma idlula amakhilomitha angu-16 ngehora, empeleni kuwukuvivinya umzimba okunamandla, okufaneleka kakhulu kubantu abanempilo engcono yokuphefumula kwenhliziyo. Kufanele sikhethe ngokwesimo sethu somzimba, hhayi ngokuphuphutheka, futhi ekugcineni silimaze umzimba.

Yimaphi Amathiphu Wokuhamba Ngebhayisikili Angakusiza Ukwehlisa Isisindo?

1. Zibekele Imigomo Yakho: Ngaphambi kokuthi uqale kunoma yiluphi uhambo lokulahlekelwa isisindo, kubalulekile ukubeka imigomo ecacile nengokoqobo. Nquma ukuthi singakanani isisindo ofuna ukusinciphisa bese usetha umugqa wesikhathi wokufeza okuhlosiwe. Ngokuba nomgomo ocacile engqondweni, ungahlala ukhuthazekile futhi ulandelele ukuqhubeka kwakho ngempumelelo.
2. Faka Ukuqeqeshwa Kwesikhashana: Ukuqeqeshwa kwesikhashana kuyindlela enhle yokushisa amakhalori engeziwe futhi uthuthukise umzimba wakho. Ukushintshana phakathi kwezikhathi zokugibela ibhayisikili okunamandla kakhulu kanye nezikhathi zokululama zokuqina okuphansi. Le ndlela isiza ukwandisa ukushiswa kwamafutha futhi ithuthukise izinga lakho lokufaneleka lilonke.
3. Lungiselela Ukusethwa Kwebhayisikili Lakho: Ukwandisa ulwazi lwakho lokuhamba ngebhayisikili futhi ugweme ubunzima obungadingekile, kubalulekile ukuthuthukisa ukusethwa kwebhayisikili lakho. Lungisa ubude besihlalo sakho, indawo yesibambo, kanye nokucleatha kwezinyawo ukuze uqinisekise indawo yokugibela enethezekile nephumelelayo. Lokhu ngeke nje kuvimbele ukulimala kodwa futhi kuzokuvumela ukuthi ugibele isikhathi eside futhi ushise ama-calories amaningi.
4. Hlola Isimo Sendawo Ehlukahlukene: Ungazikhawuleli ohlotsheni olulodwa lwendawo. Zama ukuhlola imizila eyahlukene, okuhlanganisa imigwaqo eyisicaba, amagquma, nemizila engekho emgwaqeni. Ngokushintsha indawo, ubandakanya amaqembu emisipha ahlukene futhi uphonsela inselelo umzimba wakho ngezindlela ezintsha. Lokhu kuhluka kugcina ukusebenzisa kwakho kujabulisa futhi kusiza ekwehliseni isisindo.
5. Gcoba Umzimba Wakho Ngakwesokudla: Ukudla okunomsoco kudlala indima ebalulekile kunoma yiluphi uhambo lokulahlekelwa isisindo. Ngaphambi kokugibela, qiniseka ukuthi ufutha umzimba wakho ngokudla okunomsoco okuqukethe ama-carbohydrate, amaprotheni namafutha anempilo. Ngesikhathi sokugibela okude, phatha ukudla okulula okunempilo njengamantongomane, izithelo, noma amabha wamandla ukuze ugcine amazinga akho wamandla ephezulu.
6. Landelela Intuthuko Yakho: Ukuqapha ukuqhubeka kwakho kubalulekile ukuze uhlale ukhuthazekile futhi wenze izinguquko ezidingekayo endleleni yakho yokuqeqesha. Sebenzisa izinhlelo zokusebenza zokufaneleka noma amagajethi okugibela ibhayisikili ukuze ulandelele ibanga lakho, isivinini, namakhalori ashisiwe. Gubha ama-milestone akho futhi uwasebenzise njengezitebhisi eziya emgomweni wakho wokugcina wokunciphisa isisindo.

Izizathu

1. Ukuzivocavoca Okunomphumela Ophansi: Ukugijima kuwumsebenzi onomthelela omkhulu obeka ingcindezi enkulu emalungeni nasemisipha yakho. Ngokuphambene, ukugibela ibhayisikili, ikakhulukazi nge-e-bike, kunikeza ukujima okunomphumela ophansi okuthambile kumalunga akho kuyilapho ushisa amakhalori ngempumelelo. Lokhu kukwenza kube ukukhetha okuhle kubantu abangaba nezinkinga ezihlanganyelwe noma abalulama ekulimaleni.
2. Ubude Besikhathi Eside Nokukhuthazela Okukhulisiwe: Inzuzo eyodwa eyinhloko yokugibela ibhayisikili phezu kokugijima ikhono lokusekela umsebenzi isikhathi eside. Ngebhayisikili le-e, ungakwazi ukunweba ukugibela kwakho futhi uvale ibanga elengeziwe, ngaleyo ndlela ushise amakhalori engeziwe. Ukwengeza, ukugibela ibhayisikili kusiza ukuthuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi, kukuvumela ukuthi ucindezele imikhawulo yakho futhi kancane kancane ukhulise ukuqina kwakho kokujima.
3. Kuyajabulisa futhi Kuyasimeme: Ngokungafani nokugijima, ukugibela ibhayisekili kunikeza ithuba lokuhlola imizila ehlukahlukene ebukekayo nezindawo ngenkathi ujabulela ungaphandle. Ngosizo lwebhayisikili le-e, ungakwazi ukuzulazula emagqumeni namabanga amade kalula, okwenza ukuzivocavoca kungabi nzima futhi kujabulise kakhudlwana. Lokhu kuthokozela okwandisiwe kuhumushela ekukhuthazeni okuqhubekayo kanye nokubambelela ohambweni lwakho lokuncipha kwesisindo.
4. Ukujima Komzimba Ogcwele: Ngenkathi ukugijima kuqondise kakhulu umzimba ophansi, ukugibela ibhayisikili kunikeza ukujima komzimba ogcwele. I-Pedaling ihlanganisa imisipha yemilenze yakho, okuhlanganisa ama-quadriceps, ama-hamstrings, namankonyane, kuyilapho kuphinde kusebenze imisipha yakho eyinhloko ukuze uzinze. Ukwengeza, i-e-biking idinga ukusetshenziswa komzimba wakho ongaphezulu ukuze ulinganise futhi ulawule, ngokuqhubekayo ukwandisa ukushiswa kwekhalori.
5. Kuyaguquguquka futhi Kwenziwa Ngokwezifiso: Ukuhamba ngebhayisikili kunikeza izinhlobonhlobo zezinketho ezifanelana nezintandokazi zakho kanye nezinga lokufaneleka. Kungakhathaliseki ukuthi ukhetha ukuhamba ngebhayisikili emgwaqeni, ukuhamba ngebhayisikili ezintabeni, noma ukuhamba ngebhayisikili endlini, ungalungisa ukujima kwakho ukuze kulingane nokuqina kwakho kanye nenselelo oyifunayo. Ngamabhayisikili e-e, ungakwazi ukulungisa kalula izinga losizo, uvumele abasaqalayo ukuthi kancane kancane bakhe ukuqina kanye nabashayeli bamabhayisikili asebemnkantshubomvu ukuze baziphonsele inselelo ngokuqhubekayo.

Uma kuziwa ekunciphiseni isisindo, ekubuyiseleni, ikakhulukazi ngosizo lwama-e-bikes, adlula ukusebenza ezicini ezimbalwa. Imvelo enomthelela ophansi, ubude besikhathi eside, ukuzibandakanya komzimba ogcwele, nolwazi olujabulisayo kwenza ukugibela ibhayisikili kube yisinqumo esisebenza kahle nesimeme. Ngakho-ke, uma ubheke ukulahla lawo maphawundi engeziwe, cabanga ukugxumela i-e-bike futhi uthole injabulo nezinzuzo zokugibela ibhayisikili ukuze unciphise umzimba.