Ukuhamba ngebhayisikile nguUmsebenzi weCardioayisiyonto imnandi kuphela, kodwa inokutshisa iikhalori ezininzi. Inani lokwenyani lekhalori elichithwe ngelixa ukuhamba ngebhayisikile kuxhomekeke kwizinto ezimbini: ubungakanani bokukhwela kunye nokwakheka komzimba wakho.
Iimpawu zokumisela iiKhalori zitshisiwe
Isihlunu sitshisa iikhalori ezininzi kunamafutha , Ke umntu oneukwakha izihlunuizakutshisa iikhalori ezingakumbi ezihamba ngebhayisikile kunomntu onobunzima obufanayo kodwa ipesenti ephezulu yamafutha. Ngokubanzi, abantu abanobunzima obuphezulu baya kutshisa iikhalori ezininzi kunabantu abatyebe kancinci. Ubunzulu yinto enye ilawulwa ngokulula ngumkhweli ukuze kutshiswe ezona khalori zinokwenzeka. Ukukhwela ngakumbi (isantya kunye / okanye ukuxhathisa), iikhalori ezininzi zitshisiwe. Kungenxa yoko le nto kungekho linani lichanekileyo leekhalori ezitshisiweyo ngexesha elithile elinento yokwenza nawo wonke umntu kuko konke ukukhwela ibhayisekile.
Amanqaku afanelekileyo- Imifanekiso yaBantu Abenza Imithambo
- Iingcebiso ezili-15 zokuSebenza
- Iindlela ezimnandi zokuzilolonga ngaphandle kokukruquka
Imizekelo yeeKhalori zebhayisikile
Apha ngezantsi kukho eminye imizekelo yeekalori eziqikelelweyo ezitshisiweyo zokuhamba ngeebhayisikile; kulula ukubona ifayile ye-Inkcitho yekhalori inyukanjengoko ukwanda ngamandla
| Uhlobo lwebhayisikile | 110 Umntu wePonti | Umntu oyiPonti engama-200 |
| Ukukhwela ibhayisekile ngokuzonwabisa | Iikhalori ezili-100 | Iikhalori ezili-182 |
| Ukukhwela ibhayisekile ngamandla | Iikhalori ezingama-250 | Iikhalori ezingama-455 |
| Ibhayisekile emileyongomzamo ophantsi | Iikhalori ezingama-75 | Iikhalori ezili-137 |
| Ibhayisekile emileyo ngomzamo onamandla | Iikhalori ezingama-263 | Iikhalori ezingama-478 |
| Iklasi yokujikeleza yangaphakathi ngomgudu wokukhanya | Iikhalori ezili-138 | Iikhalori ezingama-250 |
| NgaphakathiIklasi ejikelezayongomzamo onamandla | Iikhalori ezingama-263 | Iikhalori ezingama-478 |
Iikhalori zitshisiwe kwi-1 Mile Ride
Umntu ophakathi uya kutshisa ngaphantsi kweekhalori ezingama-50 ngebhayisekile ngemayile ngomzamo olinganiselweyo kwikhosi elula. Ukuba uyazibuza ukuba zingaphi iikhalori oza kuzitshisa ngokuthe ngqo ngokukhwela imayile enye kwibhayisikile yakho, yazi ukuba impendulo ixhomekeke ikakhulu:
- Kunzima okanye kulula indlela ukukhwela
- Ungakanani umgudu owenzayo ekuhambeni
- Kuthatha ixesha elingakanani ukukhwela imayile- uninzi lwabantu lunokuhamba ngebhayisikile imayile kwindlela elula phantsi kwemizuzu emihlanu
- Eyakhoukwakhiwa komzimba
MPH kunye neCalorie Burn
Ukukhawuleza kwakho kuya kuba nefuthe kubungakanani beekhalori ozitshisayo ngenxa yomzamo ofunekayo ukuze unyuse isantya. I-MPH elishumi ithathwa njengesantya sokonwaba, i-12-14 MPH ithathwa njengesantya esiphakathi, kwaye ngaphezulu kwelo linqanaba elinamandla. Thatha ingqwalaselo yommandla kunye nokuthambekela; I-MPH eyi-10 inokuba ngumzamo omandla xa unyuka induli okanye ujikeleza umzila onamaqhubu nje nge-14 MPH kunokuba ngumzamo wokukhanya ukuba ukhawulezisa ngokukhawuleza ukuhla kwinduli enkulu.
Ileta yokuncoma yokufunda ngemali evela kumhlobo wosapho
Ezinye izinto
Ukutsala inqwelo erhuqwayo okanye ukukhusela imithwalo kwibhayisikile yakho kuyonyusa umzamo owenzileyo ukukhwela, yiyo ke loo nto ikhoyori enokutsha. Ibhayisekile enzima inokuthatha umzamo ongaphezulu wokuyikhwela kunebhayisikile elula. Amava akho njengomkhweli webhayisikile aya kuchaza nenani leekhalori ezitshisiweyo xa ukhwela kuba kuthatha umgudu ongaphezulu wokukhwela ibhayisekile xa ungaqhelananga nomsebenzi.
Hamba ngebhayisikile indlela yakho eya eMpilweni
Ukuhamba ngebhayisikili kubonelela ngokusebenza kakuhle kwe-aerobic okuza kukucela umngeni kunye nokubonelela ngezibonelelo ezibalulekileyo zempilo. Njengawo nawuphi na umsebenzi we-cardio, ngokukhona uqhuba ibhayisekile, kokukhona amandla akho aya kukhula ngokukhawuleza. Njengebhonasi eyongeziweyo, ukuhamba ngeebhayisikile kungahambisa ikhalori enkulu kunokunye ukusebenza kwe-cardio okuncinci.
