Uzilolonga nini ngokulula kakhulu ukutshisa amanqatha?Okokuqala, kufuneka siqonde ubudlelwane bezenzululwazi phakathi kokuzivocavoca kunye nokutshisa amanqatha.Ukuzilolonga kukhuthaza umzimba ukuba usebenzise amandla amaninzi ngokunyusa izinga lokubetha kwentliziyo kunye nesantya semetabolism, kwaye xa umzimba usebenzisa amandla angaphezu kwawathathayo, uqala ukutshisa amanqatha agciniweyo ukuhlangabezana neemfuno zawo zamandla.

Ubume bomzimba kunye nesantya sokutshintsha kwemetabolism ngamaxesha ahlukeneyo emini, ngoko ke ukukhetha ixesha elifanelekileyo lokuzilolonga kubalulekile ekutshiseni amanqatha.

Ekuseni, emva kokuphumla kobusuku, i-glycogen reserves yomzimba iphantsi, oku kuthetha ukuba ngexesha lokuzivocavoca kwe-aerobic ekuseni, umzimba unokutshisa amanqatha ngokuthe ngqo kumandla.Ukongeza, umthambo wasekuseni unyusa izinga le-metabolism yakho yonke imini, kukunceda utshise amanqatha imini yonke.

Nangona kunjalo, oku akuthethi ukuba ukwenza umthambo ngamanye amaxesha akulunganga ukutshisa amanqatha.Enyanisweni, ngokude ukuqina kunye nobude bokusebenza ngokwaneleyo, naliphi na ixesha lokuzilolonga linokukhuthaza ukutshiswa kwamafutha.Into ephambili kukuqinisekisa ukuba ukuqina kunye nobude bexesha lokuzilolonga buhlangabezana neemfuno zokutshisa amanqatha.

Ukongeza, iiyantlukwano zomntu ngamnye zikwayimibandela ekufuneka iqwalaselwe.Umzimba wonke kunye newotshi yomzimba yahlukile, ngoko ke kubalulekile ukufumana ixesha lemini elikusebenzela ngcono.Abanye abantu banokufumanisa ukuba banamandla amaninzi kusasa, ngelixa abanye banokufaneleka ngakumbi ukwenza umthambo ngokuhlwa okanye ngokuhlwa.

Indlela yokuzivocavoca ukwandisa ukutshisa amafutha?

Okokuqala, kufuneka sicace malunga nokuba ukutshisa amanqatha akuxhomekanga kuphela kukuqina komthambo, kodwa kuhambelana ngokusondeleyo nokudityaniswa kwezinga lentliziyo, ixesha lokuzilolonga kunye nokuqeqeshwa kwamandla.

1, kwinkqubo yokutshisa amanqatha, kubalulekile ukugcina isantya sentliziyo esivuthayo samafutha.Isantya sentliziyo esitshisayo sibhekisa kuluhlu lokubetha kwentliziyo apho umzimba unokutshisa awona mafutha amaninzi ngexesha lokuzilolonga.

Ngokugcina umthambo ngaphakathi kolu luhlu lwesantya sentliziyo, sinokuqinisekisa ukuba umzimba utshisa amanqatha kangangoko kunokwenzeka ngelixa usenza i-aerobic metabolism.Ngoko ke, xa sisenza umthambo, kufuneka sihlale sinikela ingqalelo kwisantya sentliziyo yethu kwaye sizame ukusigcina ngaphakathi kolu luhlu.

I-2, ngaphezu kokugcina isantya sentliziyo evuthayo, ixesha lokuzilolonga liyinto ephambili echaphazela umphumo wokutshisa amanqatha.Ukutshisa amanqatha amaninzi, kufuneka senze umthambo ixesha elide.

Ukuzilolonga ngokuqhubekayo, njengokubaleka, ukuqubha okanye ukukhwela ibhayisekile, kunokusinceda ukuba sitshise iikhalori ngokuqhubekayo, ngaloo ndlela sinyusa ukutshisa kwamafutha.Kakade ke, ubude bomthambo bukwafanele bucwangciswe ngokusengqiqweni ngokwamandla omzimba womntu kunye nexesha ukuze kuphetshwe umthambo ogqithiseleyo okhokelela ekudinweni komzimba.

I-3, ukongeza uqeqesho lwamandla kwakhona yindlela esebenzayo yokuphucula umphumo wokutshisa amafutha.Uqeqesho lwamandla lwakha amandla emisipha kwaye lunyuse izinga le-basal metabolic, likuvumela ukuba utshise iikhalori ezininzi xa uphumle.

Ngokudibanisa i-cardio kunye nokuqeqeshwa kwamandla, sinokunyusa ukutshisa kwamafutha ngokubanzi kunye nokudala impilo enempilo, umzimba oqinileyo.

Ukushwankathela, ukuze sisebenzise awona mafutha avuthayo, kufuneka sigcine isantya sentliziyo esivuthayo esifanelekileyo, sandise ixesha lokuzilolonga, kwaye songeze uqeqesho lwamandla.Ngendlela ebanzi kangaka yokuzilolonga, sinokukhawulezisa ukutshiswa kwamafutha kwaye sifezekise injongo efanelekileyo yomzimba.