Xa kuziwa kwi-cardio,i-treadmilllukhetho oludumileyo kubantu abaninzi abathanda ukomelela. Banikezela ngendlela elawulwayo nelula yokutshisa iikhalori, kwaye uphawu olunye olongeza umlinganiselo omtsha ngokupheleleyo kuqeqesho lwakho kukukwazi ukulungisa ukuthambeka. Ukuzilolonga okuthambekileyo kulungile ekujoliseni amaqela ahlukeneyo emisipha kunye nokunyusa ukutsha kweekhalori, kodwa ukuqonda indlela yokubala ipesenti yokuthambeka kwi-treadmill kunokuba yinto edidayo. Ungakhathazeki, kuba kweli nqaku, siza kukukhokela kwinkqubo yokubala ukuthambeka kwakho kwi-treadmill kwaye sikuncede ufumane okuninzi kwinkqubo yakho yokuzilolonga. Masijonge nzulu!
Funda ngeepesenti zokuthambeka:
Ipesenti yokuthambeka ibhekisa ekunyukeni okanye ekuthambekeni komphezulu wokubaleka we-treadmill. Ilinganisa umngeni wokuthambeka onxulunyaniswa nomphezulu othe tyaba we-treadmill. Ukuze ubale ipesenti yokuthambeka, kufuneka umisele ukunyuka (oko kukuthi ukutshintsha kokuphakama) uze ubaleke (oko kukuthi umgama othe tye).
Inyathelo 1: Linganisa iinzuzo:
Uninzi lwee-treadmill zinomlinganiselo wokuthambeka ohlengahlengiswayo ukusuka kwi-0% ukuya kwi-15%. Ukulinganisa ukunyuka, beka ukuthambeka kwe-treadmill kwinqanaba olifunayo kwaye ulinganise umgama othe nkqo ukusuka kwindawo ephezulu yokuthambeka ukuya kwisiseko se-treadmill. Iyunithi yokulinganisa yi-intshi okanye iisentimitha.
Inyathelo lesi-2: Linganisa ukubaleka kwakho:
Ukuze ulinganise umgama wokubaleka, kufuneka ufumane umgama othe tyaba ogqunywe yithambeka. Qala kwindawo ephezulu yethambeka uze ulinganise umgama ukusuka kuloo ndawo ukuya kwinyawo enye ngokuthe tye. Kwakhona, iyunithi yokulinganisa iya kuba zii-intshi okanye iisentimitha.
Inyathelo lesi-3: Bala ipesenti yokuthambeka:
Ngoku ekubeni sele unemilinganiselo yakho yokunyuka nokubaleka, ukubala ipesenti yakho yokuthambeka kulula. Yahlula ithambeka nge-stroke uze uphindaphinde isiphumo nge-100. Oku kuya kukunika ipesenti yokuthambeka. Umzekelo, ukuba ithambeka liyi-intshi ezili-10 kwaye ithambeka liyi-intshi ezingama-20, ipesenti yokuthambeka iya kuba yi-(10/20) x 100 = 50%.
Iingenelo zokuzilolonga ngokuzithoba:
Ngoku ekubeni uyazi indlela yokubala ukuthambeka kwi-treadmill, makhe sihlolisise iingenelo zokufaka umthambo wokuthambeka kwinkqubo yakho yesiqhelo:
1. Kunyusa ukutsha kweekhalori: Ukuhamba okanye ukubaleka ukunyuka intaba kunyanzela izihlunu zakho ukuba zisebenze nzima kuba kulinganisa iimfuno zokunyuka intaba okanye izinyuko. Oku kunyuka komzamo kubangela ukutsha kweekhalori eziphezulu, okwenza umthambo wakho usebenze ngakumbi.
2. Ukuzibandakanya Kwemisipha: Uqeqesho lokuthamba lujolise kwimisipha yamalungu omzimba, kwimisipha yemisipha, nakwimilenze yamathole. Ngokufaka uqeqesho lokuthamba kwinkqubo yakho yokuthambisa, ungaziqinisa kwaye uziqinise ngempumelelo ezi qela zemisipha.
3. Ukuqina Kwentliziyo: Ukuzilolonga ngokulinganisela kunokunyusa ukuqina koqeqesho lwakho lwentliziyo, kukuncede wakhe ukuqina kwaye uphucule impilo yakho yentliziyo iyonke.
4. Kuphucula Ukulinganisela Nokuzinza: Ukuhamba okanye ukubaleka kwindawo ethe tyaba kubeka umngeni ekulinganiseni nasekuzinzeni kwakho, kuvuselele izihlunu ezinoxanduva lokugcina ukuma okufanelekileyo.
Ukwazi ukubala ukuthambeka kwe-treadmill kunokuphucula kakhulu ukuqonda kwakho ngokuzilolonga kwakho. Ngokwazi ipesenti yakho yokuthambeka, ungalandelela ngcono inkqubela yakho kwaye ubeke iinjongo ezithile zokomelela. Ukuzilolonga okuthambekileyo kubonelela ngendlela ebalaseleyo yokujolisa amaqela ahlukeneyo emisipha, ukonyusa ukutsha kweekhalori, kunye nokuphucula ukomelela kwentliziyo. Ngoko ke kwixesha elizayo xa ukhwela kwi-treadmill, ungalibali ukusebenzisa ithuba le-inclination ukuze unyuse umthambo wakho uye kwinqanaba elitsha!
Ixesha lokuthumela: Julayi-07-2023