Ukuphucula umgangatho we-basal metabolic womzimba kunokunceda ukunciphisa umzimba, ukwandisa imetabolism, kunye nokukhuthaza indawo yangaphakathi ezinzile.Indlela ethile yokuphucula yahlulwe ngokwala manyathelo mane alandelayo:
Okokuqala, kufuneka wenze umthambo owaneleyo we-aerobic, kufuneka ube kwimeko ye-aerobic, kuba ioksijini iya kudla i-ATP eninzi emzimbeni kwaye isebenzise iikhalori ezininzi.Kucetyiswa ukuba usebenzise imizuzu engama-30-45 ngosuku, akukho ngaphantsi kweentsuku ezintlanu ngeveki, kwaye kungcono ukunyusa izinga lentliziyo kwi-140-160 beats / min.
Okwesibini, kuyimfuneko ukwenza umthambo wokwakha izihlunu kumaqela amakhulu emisipha emva kokuzivocavoca kwe-aerobic, ukwenzela ukuba izinga lamafutha omzimba lincitshiswe kwaye umxholo we-muscle wanda, onokunyusa ukuphumla kwe-basal metabolic rate yomzimba womntu.
Okwesithathu, emva kokuzivocavoca, kufuneka uphuze amanzi afudumele ngokwaneleyo ukukhuthaza imetabolism emzimbeni kunye nokwandisa ukukhutshwa kwenkunkuma enobungozi, njenge-lactic acid, ekhutshwe ngokukhawuleza emzimbeni.
Ixesha lokuposa: Jun-01-2022